November 29, 2012

Andrew Fitzgerald will be in today to work with individuals on their powerlifts.  Come in and learn some great technique tips from someone active in the sport of Powerlifting.

THIS IS NOT ANDREW :)

Program 1: Bodyweight and Intervals - This is a progress check to see how far you have come since September. Check your September results to see where you were and set some goals for where you want to be.
Week 3 of 3
Day 4: 10 to 1 Plyo Lunge per leg ladder with 100 m run between each ladder level

Program 2 Weightlifting
Week 3of 3
Day 4
3 Position Deadlift 4x4
Pull Ups 4xFailure
Seated Row 4x6-8
Bent Over Laterals 4x10
Shrugs 5x8 (3,3,3,3)

Program 3
Conquest
You have 1 hour to find a 3 RM for
Bench
Deadlift
Squat

Read more...

November 29, 2012

Andrew Fitzgerald will be in today to work with individuals on their powerlifts.  Come in and learn some great technique tips from someone active in the sport of Powerlifting.

THIS IS NOT ANDREW :)

Program 1: Bodyweight and Intervals - This is a progress check to see how far you have come since September. Check your September results to see where you were and set some goals for where you want to be.
Week 3 of 3
Day 4: 10 to 1 Plyo Lunge per leg ladder with 100 m run between each ladder level

Program 2 Weightlifting
Week 3of 3
Day 4
3 Position Deadlift 4x4
Pull Ups 4xFailure
Seated Row 4x6-8
Bent Over Laterals 4x10
Shrugs 5x8 (3,3,3,3)

Program 3
Conquest
You have 1 hour to find a 3 RM for
Bench
Deadlift
Squat

Read more...

November 27, 2012

Patrick will be in on Wednesday.  Andrew will be in on Thursday.  Both men have a great knowledge of lifting and training.  Come in and take advantage of these 2 brilliant trainers.

Program 1: Bodyweight and Intervals - This is a progress check to see how far you have come since September. Check your September results to see where you were and set some goals for where you want to be.
Week 3 of 3
Day 3: Tabata - 8 Rounds - Trciep Push Up, Dip Under, 5 meter Side Shuffle Shuttle, Leg Raise
Program 2 Weightlifting
Week 3of 3
Day 3
Flat Bench Press 4x8-10
Incline DB Press 4x10
1 1/4 Flat Flies 4x6
Seated Military Press 4x8-10
Shoulder Laterals 4x8
DB Front Raise 4x10
Program 3
CFLA & Conquest
A) Deadlift - 5 sets of 3, if you are feeling good work up to a 3RM
B) 50-40-30-20-10 rep rounds for time:
walking lunges
abmat situps

Read more...

November 27, 2012

Patrick will be in on Wednesday.  Andrew will be in on Thursday.  Both men have a great knowledge of lifting and training.  Come in and take advantage of these 2 brilliant trainers.

Program 1: Bodyweight and Intervals - This is a progress check to see how far you have come since September. Check your September results to see where you were and set some goals for where you want to be.
Week 3 of 3
Day 3: Tabata - 8 Rounds - Trciep Push Up, Dip Under, 5 meter Side Shuffle Shuttle, Leg Raise
Program 2 Weightlifting
Week 3of 3
Day 3
Flat Bench Press 4x8-10
Incline DB Press 4x10
1 1/4 Flat Flies 4x6
Seated Military Press 4x8-10
Shoulder Laterals 4x8
DB Front Raise 4x10
Program 3
CFLA & Conquest
A) Deadlift - 5 sets of 3, if you are feeling good work up to a 3RM
B) 50-40-30-20-10 rep rounds for time:
walking lunges
abmat situps

Read more...

November 26, 2012

The fitness center will be closed on Tuesday November 27, 2012.  I am away in Calgary at a meeting.  Please check the board outside the fitness center to see if any available staff will be in to supervise or keep the facility open.

On Thursday, Andrew Fitzgerald will be in to supervise.  He is a knowledgeable powerlifter and someone that could be utilized to help with the big 3 lifts of squat, bench and deadlift.

Individuals who have completed their last athletic season can look forward to 1 more week of full rest or can begin to do some active rest and recovery.  Looking forward to some new faces, and some old friends, showing up for training.


Program 1: Bodyweight and Intervals - This is a progress check to see how far you have come since September. Check your September results to see where you were and set some goals for where you want to be.
Week 3 of 3
Day 1: AMRAP 8 minutes - 5 Push Ups 10 Lunges 15 Sit Ups
Day 2: 8 Rounds for Time - 50 Double Unders 15 Burpees
Day 3: Tabata - 8 Rounds - Trciep Push Up, Dip Under, 5 meter Side Shuffle Shuttle, Leg Raise
Day 4: 10 to 1 Plyo Lunge per leg ladder with 100 m run between each ladder level

Program 2 Weightlifting
Week 3of 3
Day 1
Close Grip Bench 4x6
Skull Crushers 4x12
Dips 4xFailure
Straight Bar Curls 4x8
CrossBody Hammer Curls 4x10
Smithy Machine Drag Curls 4x12

Day 2
666Squats 6x6 (6,1,x,1)
Narrow stance Leg Press 4x25
Glute Hame Raise 4x10
Calf Raise 1x20, 1x15, 1x10, 1x5

Day 3
Flat Bench Press 4x8-10
Incline DB Press 4x10
1 1/4 Flat Flies 4x6
Seated Military Press 4x8-10
Shoulder Laterals 4x8
DB Front Raise 4x10

Day 4
3 Position Deadlift 4x4
Pull Ups 4xFailure
Seated Row 4x6-8
Bent Over Laterals 4x10
Shrugs 5x8 (3,3,3,3)

Program 3
CFLA
"JOE"
10 rounds for time: (or AMRAP in a 25minute time cap)
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Pullups
57 Double UndersConquest
A. Thruster 5 x 5
B. 4 rounds for time
10 Front Squat
10 Bar Facing Burpees
10 Pull Ups
30 Double Unders

Read more...

November 26, 2012

The fitness center will be closed on Tuesday November 27, 2012.  I am away in Calgary at a meeting.  Please check the board outside the fitness center to see if any available staff will be in to supervise or keep the facility open.

On Thursday, Andrew Fitzgerald will be in to supervise.  He is a knowledgeable powerlifter and someone that could be utilized to help with the big 3 lifts of squat, bench and deadlift.

Individuals who have completed their last athletic season can look forward to 1 more week of full rest or can begin to do some active rest and recovery.  Looking forward to some new faces, and some old friends, showing up for training.


Program 1: Bodyweight and Intervals - This is a progress check to see how far you have come since September. Check your September results to see where you were and set some goals for where you want to be.
Week 3 of 3
Day 1: AMRAP 8 minutes - 5 Push Ups 10 Lunges 15 Sit Ups
Day 2: 8 Rounds for Time - 50 Double Unders 15 Burpees
Day 3: Tabata - 8 Rounds - Trciep Push Up, Dip Under, 5 meter Side Shuffle Shuttle, Leg Raise
Day 4: 10 to 1 Plyo Lunge per leg ladder with 100 m run between each ladder level

Program 2 Weightlifting
Week 3of 3
Day 1
Close Grip Bench 4x6
Skull Crushers 4x12
Dips 4xFailure
Straight Bar Curls 4x8
CrossBody Hammer Curls 4x10
Smithy Machine Drag Curls 4x12

Day 2
666Squats 6x6 (6,1,x,1)
Narrow stance Leg Press 4x25
Glute Hame Raise 4x10
Calf Raise 1x20, 1x15, 1x10, 1x5

Day 3
Flat Bench Press 4x8-10
Incline DB Press 4x10
1 1/4 Flat Flies 4x6
Seated Military Press 4x8-10
Shoulder Laterals 4x8
DB Front Raise 4x10

Day 4
3 Position Deadlift 4x4
Pull Ups 4xFailure
Seated Row 4x6-8
Bent Over Laterals 4x10
Shrugs 5x8 (3,3,3,3)

Program 3
CFLA
"JOE"
10 rounds for time: (or AMRAP in a 25minute time cap)
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Pullups
57 Double UndersConquest
A. Thruster 5 x 5
B. 4 rounds for time
10 Front Squat
10 Bar Facing Burpees
10 Pull Ups
30 Double Unders

Read more...

November 21, 2012

There have been a number of individuals who have just completed their seasons in looking to get started training.  I want to offer a piece of advice to all of you and that piece of advice is summed up by two words.  Post Season.  Take some down time to let the body heal up and give yourself a much deserved rest.  Look to take a week off activity and then over a few weeks start gradually increased training frequency, intensity, time and type.  In order to grow we must rest, fix nagging injuries and allow our adrenal system and CNS to have a break. On top of this it will help with your mental state and you will be fully ready to train when the time comes.

 Program 1: Bodyweight and Intervals - This is a progress check to see how far you have come since September. Check your September results to see where you were and set some goals for where you want to be.
Week 2 of 3
Day 2: 8 Rounds for Time - 50 Double Unders 15 Burpees
Program 2 Weightlifting
Week 2 of 3
Day 2
666Squats 6x6 (6,1,x,1)
Narrow stance Leg Press 4x25
Glute Hame Raise 4x10
Calf Raise 1x20, 1x15, 1x10, 1x5
Program 3 CFLA & Conquest
"The Bear Complex"
7 sets of the following sequence
Power Clean
Front Squat
Push Press/Push or Split Jerk (anyway overhead)
Back Squat
Push Press/Push or Split Jerk (anyway overhead)
5 rounds - work up to max load

Read more...

November 21, 2012

There have been a number of individuals who have just completed their seasons in looking to get started training.  I want to offer a piece of advice to all of you and that piece of advice is summed up by two words.  Post Season.  Take some down time to let the body heal up and give yourself a much deserved rest.  Look to take a week off activity and then over a few weeks start gradually increased training frequency, intensity, time and type.  In order to grow we must rest, fix nagging injuries and allow our adrenal system and CNS to have a break. On top of this it will help with your mental state and you will be fully ready to train when the time comes.

 Program 1: Bodyweight and Intervals - This is a progress check to see how far you have come since September. Check your September results to see where you were and set some goals for where you want to be.
Week 2 of 3
Day 2: 8 Rounds for Time - 50 Double Unders 15 Burpees
Program 2 Weightlifting
Week 2 of 3
Day 2
666Squats 6x6 (6,1,x,1)
Narrow stance Leg Press 4x25
Glute Hame Raise 4x10
Calf Raise 1x20, 1x15, 1x10, 1x5
Program 3 CFLA & Conquest
"The Bear Complex"
7 sets of the following sequence
Power Clean
Front Squat
Push Press/Push or Split Jerk (anyway overhead)
Back Squat
Push Press/Push or Split Jerk (anyway overhead)
5 rounds - work up to max load

Read more...

November 20, 2012

 

 

 

On November 28 their will be a Community Youth Fair being held at Victoria Park High School.  It will feature services and information available for parents and youth to access.  It features everything from all different elements of Health and Wellness (Physical, Spiritual, Intellectual, Emotional and Social) opportunities.  Go and check it out!!

 

 

Program 1: Bodyweight and Intervals - This is a progress check to see how far you have come since September. Check your September results to see where you were and set some goals for where you want to be.
Week 2 of 3
Day 2: 8 Rounds for Time - 50 Double Unders 15 Burpees
Program 2 Weightlifting
Week 2 of 3
Day 2
666Squats 6x6 (6,1,x,1)
Narrow stance Leg Press 4x25
Glute Hame Raise 4x10
Calf Raise 1x20, 1x15, 1x10, 1x5
Program 3 CFLA & Conquest
CFLA/Conquest


A) Front squat- 3 reps on the minute for 10 minutes
B) For time:
15 WBS (20/14)
20 hand release pushups
25 K2E
30 WBS
25 K2E
20 hand release pushups
15 WBS

Read more...

November 20, 2012

 

 

 

On November 28 their will be a Community Youth Fair being held at Victoria Park High School.  It will feature services and information available for parents and youth to access.  It features everything from all different elements of Health and Wellness (Physical, Spiritual, Intellectual, Emotional and Social) opportunities.  Go and check it out!!

 

 

Program 1: Bodyweight and Intervals - This is a progress check to see how far you have come since September. Check your September results to see where you were and set some goals for where you want to be.
Week 2 of 3
Day 2: 8 Rounds for Time - 50 Double Unders 15 Burpees
Program 2 Weightlifting
Week 2 of 3
Day 2
666Squats 6x6 (6,1,x,1)
Narrow stance Leg Press 4x25
Glute Hame Raise 4x10
Calf Raise 1x20, 1x15, 1x10, 1x5
Program 3 CFLA & Conquest
CFLA/Conquest


A) Front squat- 3 reps on the minute for 10 minutes
B) For time:
15 WBS (20/14)
20 hand release pushups
25 K2E
30 WBS
25 K2E
20 hand release pushups
15 WBS

Read more...