Wednesday, October 31, 2012

Oct. 31, 2012


Program 1: Bodyweight and Intervals
Week 2 of 3
Day 1: 111 Burpees for Time with a 12" Vertical Jump and Target
Day 2: "Annie" 50-40-30-20-10 Double Unders & Sit Ups
Day 3: Tabata - 8 Rounds - Push Ups, Ring Rows, Squat, 5 meter lateral side shuffle shuttles
Day 4: 4 rounds for max reps of 1 min per exercise, running clock
5 V Sits
7 Box Jumps
25 m forward run
25 m backward run

Program 2: Weightlifting
Week 2 of 3
Day 1
A. Powerlifting Stance Back Squat 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. Good morning 4 x 3-6
C. Glute Ham Raises 4 x fail
D. Weighted Chin Ups 4 x 4-6
E1. Crash Mat Jumps 3 x 25 (30 sec rest between sets)
E2. Explosive Sit Unders 4 x Fail @ 10 lbs

Day 2
A. Push Press 4 x 2-4
B. Cable Side Laterals 4 x 6-8
C. Kettle Bell Swing 4 x 15
D1. Close Grip Bench Press 4 x 4
D2. Decline Rolling Dbell Press 4 x 6-8
E. Seated Calf Raise 4 x 10-12
F. Cross Body Hollow Rock 1.5 minutes Accumulated Time/Side

Day 3
A. Deadlift 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. 24" Step Up 4 x 6/leg
C. Snatch Grip Shrug 4 x 8
D1. Narrow Grip Pull Downs 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Max Height bounds 4 x 10
F. Hanging Leg Raise w/ Pelviv tilt 4 x Failure

Day 4
A. Bench Press 4 x 2-4
B. Incline Bench Press 4 x 6-8
C1. Weight Release Push Up 4 x Failure
C2. Cross Body Hammer Curls Curls 4 x 6-8
D. Reverse Curl 4 x 8
E. Standing Calf Raise 4 x 6-8
F. Crossbody Rocking Plank 1.5 minutes Accumulated Time/side (Pairings: LA/LL, RA/LL)

Program 3 CFLA & Conquest
Conquest
A. Hang Power Clean 6 x 2
B.  "Kerry"
8 Rounds for Time
5 Power Cleans 135/95
5 Pull Ups
5 Box Jumps 20/14
10 Air Squats

Read more...

Oct. 31, 2012


Program 1: Bodyweight and Intervals
Week 2 of 3
Day 1: 111 Burpees for Time with a 12" Vertical Jump and Target
Day 2: "Annie" 50-40-30-20-10 Double Unders & Sit Ups
Day 3: Tabata - 8 Rounds - Push Ups, Ring Rows, Squat, 5 meter lateral side shuffle shuttles
Day 4: 4 rounds for max reps of 1 min per exercise, running clock
5 V Sits
7 Box Jumps
25 m forward run
25 m backward run

Program 2: Weightlifting
Week 2 of 3
Day 1
A. Powerlifting Stance Back Squat 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. Good morning 4 x 3-6
C. Glute Ham Raises 4 x fail
D. Weighted Chin Ups 4 x 4-6
E1. Crash Mat Jumps 3 x 25 (30 sec rest between sets)
E2. Explosive Sit Unders 4 x Fail @ 10 lbs

Day 2
A. Push Press 4 x 2-4
B. Cable Side Laterals 4 x 6-8
C. Kettle Bell Swing 4 x 15
D1. Close Grip Bench Press 4 x 4
D2. Decline Rolling Dbell Press 4 x 6-8
E. Seated Calf Raise 4 x 10-12
F. Cross Body Hollow Rock 1.5 minutes Accumulated Time/Side

Day 3
A. Deadlift 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. 24" Step Up 4 x 6/leg
C. Snatch Grip Shrug 4 x 8
D1. Narrow Grip Pull Downs 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Max Height bounds 4 x 10
F. Hanging Leg Raise w/ Pelviv tilt 4 x Failure

Day 4
A. Bench Press 4 x 2-4
B. Incline Bench Press 4 x 6-8
C1. Weight Release Push Up 4 x Failure
C2. Cross Body Hammer Curls Curls 4 x 6-8
D. Reverse Curl 4 x 8
E. Standing Calf Raise 4 x 6-8
F. Crossbody Rocking Plank 1.5 minutes Accumulated Time/side (Pairings: LA/LL, RA/LL)

Program 3 CFLA & Conquest
Conquest
A. Hang Power Clean 6 x 2
B.  "Kerry"
8 Rounds for Time
5 Power Cleans 135/95
5 Pull Ups
5 Box Jumps 20/14
10 Air Squats

Read more...

Sunday, October 28, 2012

October 29, 2012


Program 1: Bodyweight and Intervals
Week 2 of 3
Day 1: 111 Burpees for Time with a 12" Vertical Jump and Target
Day 2: "Annie" 50-40-30-20-10 Double Unders & Sit Ups
Day 3: Tabata - 8 Rounds - Push Ups, Ring Rows, Squat, 5 meter lateral side shuffle shuttles
Day 4: 4 rounds for max reps of 1 min per exercise, running clock
5 V Sits
7 Box Jumps
25 m forward run
25 m backward run

Program 2: Weightlifting
Week 2 of 3
Day 1
A. Powerlifting Stance Back Squat 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. Good morning 4 x 3-6
C. Glute Ham Raises 4 x fail
D. Weighted Chin Ups 4 x 4-6
E1. Crash Mat Jumps 3 x 25 (30 sec rest between sets)
E2. Explosive Sit Unders 4 x Fail @ 10 lbs

Day 2
A. Push Press 4 x 2-4
B. Cable Side Laterals 4 x 6-8
C. Kettle Bell Swing 4 x 15
D1. Close Grip Bench Press 4 x 4
D2. Decline Rolling Dbell Press 4 x 6-8
E. Seated Calf Raise 4 x 10-12
F. Cross Body Hollow Rock 1.5 minutes Accumulated Time/Side
Day 3
A. Deadlift 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. 24" Step Up 4 x 6/leg
C. Snatch Grip Shrug 4 x 8
D1. Narrow Grip Pull Downs 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Max Height bounds 4 x 10
F. Hanging Leg Raise w/ Pelviv tilt 4 x Failure

Day 4
A. Bench Press 4 x 2-4
B. Incline Bench Press 4 x 6-8
C1. Weight Release Push Up 4 x Failure
C2. Cross Body Hammer Curls Curls 4 x 6-8
D. Reverse Curl 4 x 8
E. Standing Calf Raise 4 x 6-8
F. Crossbody Rocking Plank 1.5 minutes Accumulated Time/side (Pairings: LA/LL, RA/LL)

Program 3 CFLA & Conquest
CFLA
"Karen" (From last Friday)
150 WBS for time:
(20/14 to the 10 ft. line )

Conquest
A. 1 1/4 Back Squat 5 x 5
B. Squat on the minute in the minute
- Start on Round 10 Capped at round 25
C. Wall Plank For Time
D. 500 m row

Read more...

October 29, 2012


Program 1: Bodyweight and Intervals
Week 2 of 3
Day 1: 111 Burpees for Time with a 12" Vertical Jump and Target
Day 2: "Annie" 50-40-30-20-10 Double Unders & Sit Ups
Day 3: Tabata - 8 Rounds - Push Ups, Ring Rows, Squat, 5 meter lateral side shuffle shuttles
Day 4: 4 rounds for max reps of 1 min per exercise, running clock
5 V Sits
7 Box Jumps
25 m forward run
25 m backward run

Program 2: Weightlifting
Week 2 of 3
Day 1
A. Powerlifting Stance Back Squat 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. Good morning 4 x 3-6
C. Glute Ham Raises 4 x fail
D. Weighted Chin Ups 4 x 4-6
E1. Crash Mat Jumps 3 x 25 (30 sec rest between sets)
E2. Explosive Sit Unders 4 x Fail @ 10 lbs

Day 2
A. Push Press 4 x 2-4
B. Cable Side Laterals 4 x 6-8
C. Kettle Bell Swing 4 x 15
D1. Close Grip Bench Press 4 x 4
D2. Decline Rolling Dbell Press 4 x 6-8
E. Seated Calf Raise 4 x 10-12
F. Cross Body Hollow Rock 1.5 minutes Accumulated Time/Side
Day 3
A. Deadlift 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. 24" Step Up 4 x 6/leg
C. Snatch Grip Shrug 4 x 8
D1. Narrow Grip Pull Downs 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Max Height bounds 4 x 10
F. Hanging Leg Raise w/ Pelviv tilt 4 x Failure

Day 4
A. Bench Press 4 x 2-4
B. Incline Bench Press 4 x 6-8
C1. Weight Release Push Up 4 x Failure
C2. Cross Body Hammer Curls Curls 4 x 6-8
D. Reverse Curl 4 x 8
E. Standing Calf Raise 4 x 6-8
F. Crossbody Rocking Plank 1.5 minutes Accumulated Time/side (Pairings: LA/LL, RA/LL)

Program 3 CFLA & Conquest
CFLA
"Karen" (From last Friday)
150 WBS for time:
(20/14 to the 10 ft. line )

Conquest
A. 1 1/4 Back Squat 5 x 5
B. Squat on the minute in the minute
- Start on Round 10 Capped at round 25
C. Wall Plank For Time
D. 500 m row

Read more...

Wednesday, October 24, 2012

Oct 24, 2012

Program 1: Bodyweight and Intervals
Week 1 of 3
Day 3: Tabata - 8 Rounds
Push Ups, Ring Rows, Squat, 5 meter lateral side shuffle shuttles

Program 2: Weightlifting
Week 1 of 3
Day 3
A. Deadlift 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. 24" Step Up 4 x 6/leg
C. Snatch Grip Shrug 4 x 8
D1. Narrow Grip Pull Downs 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Max Height bounds 4 x 10
F. Hanging Leg Raise w/ Pelvic tilt 4 x Failure

Program 3 CFLA & Conquest
CFLA
A1) Bent over row - 4 sets of 5reps
A2) Snatch grip push press - 4 sets of 5 reps
B) AMRAP in 10 minutes:
5 hang power snatch (75/55)
5 OHS (75/55)
20 double unders
Conquest
4 Rounds For Time
10 Deadlift
400 m row
20 Plyo Step Ups
20 Ball Slams

Read more...

Oct 24, 2012

Program 1: Bodyweight and Intervals
Week 1 of 3
Day 3: Tabata - 8 Rounds
Push Ups, Ring Rows, Squat, 5 meter lateral side shuffle shuttles

Program 2: Weightlifting
Week 1 of 3
Day 3
A. Deadlift 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. 24" Step Up 4 x 6/leg
C. Snatch Grip Shrug 4 x 8
D1. Narrow Grip Pull Downs 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Max Height bounds 4 x 10
F. Hanging Leg Raise w/ Pelvic tilt 4 x Failure

Program 3 CFLA & Conquest
CFLA
A1) Bent over row - 4 sets of 5reps
A2) Snatch grip push press - 4 sets of 5 reps
B) AMRAP in 10 minutes:
5 hang power snatch (75/55)
5 OHS (75/55)
20 double unders
Conquest
4 Rounds For Time
10 Deadlift
400 m row
20 Plyo Step Ups
20 Ball Slams

Read more...

Oct 25, 2012

Every week I am asked repeatedly about supplements.  Every week I give the same answer..."how is your nutrition".  In today's quick fix world time is of the essence and fitness is no exception.  People are always looking for a faster way, more convenience to get to the goals that they have.  Unfortunately, training, strength and fitness do not work on the principle of convenience.  To get where you want to go an athlete must eat healthy, properly and not cut corners.  They must train hard in the gym, but understand that without keying in on nutrition, and not supplements, they will always struggle to get to where they want to go. Supplements are not the answer, hard work is!

Program 1: Bodyweight and Intervals
Week 1 of 3
Day 4: 4 rounds for max reps of 1 min per exercise, running clock
5 V Sits
7 Box Jumps
25 m forward run
25 m backward run

Program 2: Weightlifting
Week 1 of 3
Day 4
A. Bench Press 4 x 2-4
B. Incline Bench Press 4 x 6-8
C1. Weight Release Push Up 4 x Failure
C2. Cross Body Hammer Curls Curls 4 x 6-8
D. Reverse Curl 4 x 8
E. Standing Calf Raise 4 x 6-8
F. Crossbody Rocking Plank 1.5 minutes Accumulated Time/side (Pairings: LA/LL, RA/LL)

Program 3 CFLA & Conquest
CFLA
Conquest
A.  Clean 6 x 2
B. For Time
25-20-15-10 -5
Med Ball Cleans w/full squat
Ball Slams
4 Burpees every2 minutes that passes in the workout

Read more...

Oct 25, 2012

Every week I am asked repeatedly about supplements.  Every week I give the same answer..."how is your nutrition".  In today's quick fix world time is of the essence and fitness is no exception.  People are always looking for a faster way, more convenience to get to the goals that they have.  Unfortunately, training, strength and fitness do not work on the principle of convenience.  To get where you want to go an athlete must eat healthy, properly and not cut corners.  They must train hard in the gym, but understand that without keying in on nutrition, and not supplements, they will always struggle to get to where they want to go. Supplements are not the answer, hard work is!

Program 1: Bodyweight and Intervals
Week 1 of 3
Day 4: 4 rounds for max reps of 1 min per exercise, running clock
5 V Sits
7 Box Jumps
25 m forward run
25 m backward run

Program 2: Weightlifting
Week 1 of 3
Day 4
A. Bench Press 4 x 2-4
B. Incline Bench Press 4 x 6-8
C1. Weight Release Push Up 4 x Failure
C2. Cross Body Hammer Curls Curls 4 x 6-8
D. Reverse Curl 4 x 8
E. Standing Calf Raise 4 x 6-8
F. Crossbody Rocking Plank 1.5 minutes Accumulated Time/side (Pairings: LA/LL, RA/LL)

Program 3 CFLA & Conquest
CFLA
Conquest
A.  Clean 6 x 2
B. For Time
25-20-15-10 -5
Med Ball Cleans w/full squat
Ball Slams
4 Burpees every2 minutes that passes in the workout

Read more...

Monday, October 22, 2012

October 23, 2012


Program 1: Bodyweight and Intervals
Week 1 of 3
Day 2: "Annie" 50-40-30-20-10 Double Unders & Sit Ups

Program 2: Weightlifting
Week 1 of 3
Day 2
A. Push Press 4 x 2-4
B. Cable Side Laterals 4 x 6-8
C. Kettle Bell Swing 4 x 15
D1. Close Grip Bench Press 4 x 4
D2. Decline Rolling Dbell Press 4 x 6-8
E. Seated Calf Raise 4 x 10-12
F. Cross Body Hollow Rock 1.5 minutes Accumulated Time/Side

Program 3 CFLA & Conquest
CFLA
rounds for time:
Row 250m
10 lateral box jumps
15 seconds L-hang (or L-sit 0r 15 V-sits)
Conquest
A. Press 5 x 8-10
B. AMRAP 5 Minutes
5 Pull Ups
10 Push Ups
Rest 2 minutes
Repeat 2 more times

Read more...

October 23, 2012


Program 1: Bodyweight and Intervals
Week 1 of 3
Day 2: "Annie" 50-40-30-20-10 Double Unders & Sit Ups

Program 2: Weightlifting
Week 1 of 3
Day 2
A. Push Press 4 x 2-4
B. Cable Side Laterals 4 x 6-8
C. Kettle Bell Swing 4 x 15
D1. Close Grip Bench Press 4 x 4
D2. Decline Rolling Dbell Press 4 x 6-8
E. Seated Calf Raise 4 x 10-12
F. Cross Body Hollow Rock 1.5 minutes Accumulated Time/Side

Program 3 CFLA & Conquest
CFLA
rounds for time:
Row 250m
10 lateral box jumps
15 seconds L-hang (or L-sit 0r 15 V-sits)
Conquest
A. Press 5 x 8-10
B. AMRAP 5 Minutes
5 Pull Ups
10 Push Ups
Rest 2 minutes
Repeat 2 more times

Read more...

Sunday, October 21, 2012

October 22, 2012

Here is the new round of programming for Program 1 and 2.  I hope the last few weeks have been good training sessions.  This will be our heaviest phase and then programming will shift again to start a new training cycle.  We have a full week of training this week and I look forward to seeing you all.


Program 1: Bodyweight and Intervals
Week 1 of 3
Day 1: 111 Burpees for Time with a 12" Vertical Jump and Target
Day 2: "Annie" 50-40-30-20-10 Double Unders & Sit Ups
Day 3: Tabata - 8 Rounds - Push Ups, Ring Rows, Squat, 5 meter lateral side shuffle shuttles 
Day 4: 4 rounds for max reps of 1 min per exercise, running clock
5 V Sits
7 Box Jumps
25 m forward run
25 m backward run

Program 2: Weightlifting
Week 1 of 3
Day 1
A. Powerlifting Stance Back Squat 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. Good morning 4 x 3-6
C. Glute Ham Raises 4 x fail
D. Weighted Chin Ups 4 x 4-6
E1. Crash Mat Jumps 3 x 25 (30 sec rest between sets)
E2. Explosive Sit Unders 4 x Fail @ 10 lbs

Day 2
A. Push Press 4 x 2-4
B. Cable Side Laterals 4 x 6-8
C. Kettle Bell Swing 4 x 15
D1. Close Grip Bench Press 4 x 4
D2. Decline Rolling Dbell Press 4 x 6-8
E. Seated Calf Raise 4 x 10-12
F. Cross Body Hollow Rock 1.5 minutes Accumulated Time/Side
Day 3
A. Deadlift 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. 24" Step Up 4 x 6/leg
C. Snatch Grip Shrug 4 x 8
D1. Narrow Grip Pull Downs 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Max Height bounds 4 x 10
F. Hanging Leg Raise w/ Pelviv tilt 4 x Failure

Day 4
A. Bench Press 4 x 2-4
B. Incline Bench Press 4 x 6-8
C1. Weight Release Push Up 4 x Failure
C2. Cross Body Hammer Curls Curls 4 x 6-8
D. Reverse Curl 4 x 8
E. Standing Calf Raise 4 x 6-8
F. Crossbody Rocking Plank 1.5 minutes Accumulated Time/side (Pairings: LA/LL, RA/LL)

Program 3 CFLA & Conquest
CFLA
For time:
100 single skips
30 KBS (53/35)
30 HSPU
100 doubles
30 CTD pushups
30 ring rows
100 singles
Conquest
A. Back Squat 5 x 8-10
B. 50-40-30-20-10 For Time
Squat
Double  Under

Read more...

October 22, 2012

Here is the new round of programming for Program 1 and 2.  I hope the last few weeks have been good training sessions.  This will be our heaviest phase and then programming will shift again to start a new training cycle.  We have a full week of training this week and I look forward to seeing you all.


Program 1: Bodyweight and Intervals
Week 1 of 3
Day 1: 111 Burpees for Time with a 12" Vertical Jump and Target
Day 2: "Annie" 50-40-30-20-10 Double Unders & Sit Ups
Day 3: Tabata - 8 Rounds - Push Ups, Ring Rows, Squat, 5 meter lateral side shuffle shuttles 
Day 4: 4 rounds for max reps of 1 min per exercise, running clock
5 V Sits
7 Box Jumps
25 m forward run
25 m backward run

Program 2: Weightlifting
Week 1 of 3
Day 1
A. Powerlifting Stance Back Squat 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. Good morning 4 x 3-6
C. Glute Ham Raises 4 x fail
D. Weighted Chin Ups 4 x 4-6
E1. Crash Mat Jumps 3 x 25 (30 sec rest between sets)
E2. Explosive Sit Unders 4 x Fail @ 10 lbs

Day 2
A. Push Press 4 x 2-4
B. Cable Side Laterals 4 x 6-8
C. Kettle Bell Swing 4 x 15
D1. Close Grip Bench Press 4 x 4
D2. Decline Rolling Dbell Press 4 x 6-8
E. Seated Calf Raise 4 x 10-12
F. Cross Body Hollow Rock 1.5 minutes Accumulated Time/Side
Day 3
A. Deadlift 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. 24" Step Up 4 x 6/leg
C. Snatch Grip Shrug 4 x 8
D1. Narrow Grip Pull Downs 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Max Height bounds 4 x 10
F. Hanging Leg Raise w/ Pelviv tilt 4 x Failure

Day 4
A. Bench Press 4 x 2-4
B. Incline Bench Press 4 x 6-8
C1. Weight Release Push Up 4 x Failure
C2. Cross Body Hammer Curls Curls 4 x 6-8
D. Reverse Curl 4 x 8
E. Standing Calf Raise 4 x 6-8
F. Crossbody Rocking Plank 1.5 minutes Accumulated Time/side (Pairings: LA/LL, RA/LL)

Program 3 CFLA & Conquest
CFLA
For time:
100 single skips
30 KBS (53/35)
30 HSPU
100 doubles
30 CTD pushups
30 ring rows
100 singles
Conquest
A. Back Squat 5 x 8-10
B. 50-40-30-20-10 For Time
Squat
Double  Under

Read more...

Wednesday, October 17, 2012

October 17, 2012

Sorry about the no post yesterday.  I have an infection in my leg and spent the day sleeping and eating horse pills trying to get my system back online.  In the event no workout is posted there are 4 years of archives and workouts available for you to choose from. 
For those interested today will be snatch day.  Hope to see you out.

*****For Thursday Programming see below.  Program 1 and 2 should be opkay and familiar as it is your last week of this program and new programs come out next week.  Program 3 check the CFLA site or the archives.

Program 1: Bodyweight and Intervals (All about the 8's)
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 3 of 3
Day 3
A. Deadlift 4 x 4-6
B. Front Squat 4 x 4-6
C. Shrug with Hip Pop 4 x 6-8
D1. Pull Ups 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Depth Jumps 4 x 5
F. AMRAP Unbroken Weighted Crunch


Program 3 CFLA & Conquest
CFLA 
WOD
7 rounds for time:
1 round of Cindy (5 pullups, 10 pushups, 15 air squats)
3 deadlifts (255/185)
Conquest
7 rounds for time:
1 round of Cindy (5 pullups, 10 pushups, 15 air squats)
3 deadlifts (255/185)

Program 4:
Still taking time to try and let things heal up. Going to stick with mobility and range of motion until I feel better

Read more...

October 17, 2012

Sorry about the no post yesterday.  I have an infection in my leg and spent the day sleeping and eating horse pills trying to get my system back online.  In the event no workout is posted there are 4 years of archives and workouts available for you to choose from. 
For those interested today will be snatch day.  Hope to see you out.

*****For Thursday Programming see below.  Program 1 and 2 should be opkay and familiar as it is your last week of this program and new programs come out next week.  Program 3 check the CFLA site or the archives.

Program 1: Bodyweight and Intervals (All about the 8's)
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 3 of 3
Day 3
A. Deadlift 4 x 4-6
B. Front Squat 4 x 4-6
C. Shrug with Hip Pop 4 x 6-8
D1. Pull Ups 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Depth Jumps 4 x 5
F. AMRAP Unbroken Weighted Crunch


Program 3 CFLA & Conquest
CFLA 
WOD
7 rounds for time:
1 round of Cindy (5 pullups, 10 pushups, 15 air squats)
3 deadlifts (255/185)
Conquest
7 rounds for time:
1 round of Cindy (5 pullups, 10 pushups, 15 air squats)
3 deadlifts (255/185)

Program 4:
Still taking time to try and let things heal up. Going to stick with mobility and range of motion until I feel better

Read more...

Sunday, October 14, 2012

October 15, 2012

This week is Olympic lifting week.  We will be cleaning on Monday, Jerking onTuesday and Patrick will be working some snatch on Wednesday.  Thursday Friday we are closed for PD.  Hiope to see some new faces out for lifting today.



Program 1: Bodyweight and Intervals (All about the 8's)
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: 8 Rounds for Time - 10 to 1 Plyo Lunge per leg ladder with 100 m run between each ladder level

Program 2: Weightlifting
Week 3 of 3
Day 1
A1. Powerlifting Stance Back Squat 4 x 4-6
A2. Back Extensions 4 x Failure
B. Bulgarian Split Squat 4 x 6/leg
C. Stiff Legged Deadlifts 4 x 8-10
D. Seated Row 4 x 4-6
E. Box Jumps 4 x AMRAP 30 Seconds w/ 30 seconds rest between sets
F. Sit Unders 4 x Fail at 25 lbs
Day 2
A. Seated Overhead Dumbbell Press 4 x 4-6
B. Shoulder Side Laterals 4 x 6-8
C. High Pull 4 x 4-6
D1. Reverse Grip Bench Press 4 x 4-6
D2. Dip Unders 4 x Failure
E. Standing Calf Raise 1x30, 1x25, 1x20, 1x15
F. Hollow Rock 3 minutes Accumulated Time
Day 3
A. Deadlift 4 x 4-6
B. Front Squat 4 x 4-6
C. Shrug with Hip Pop 4 x 6-8
D1. Pull Ups 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Depth Jumps 4 x 5
F. AMRAP Unbroken Weighted Crunch

Day 4
A. Dumbbell Bench Press 4 x 4-6
B. Incline Dumbbell Press with Rotation 4 x 6-8
C1. Plyo Push Up to Wall Stall 4 x Failure
C2. Zottman Curls 4 x 6-8
D. 1 Arm Barbell Curl 4 x 8
E. Seated Calf Raise 2 x 16, 2 x 8
F. Rocking Plank 3 minutes Accumulated Time

Program 3 CFLA & Conquest
CFLA & Conquest
"Fight Gone Bad"
3 rounds of:
Wall-ball (20/14 to the 10ft line)
Sumo deadlift high-pull (75/55)
Box Jump (20/20)
Push press (75/55)
Row for calories


Program 4:
Still taking time to try and let things heal up.  Going to stick with mobility and range of motion until I feel better

Read more...

October 15, 2012

This week is Olympic lifting week.  We will be cleaning on Monday, Jerking onTuesday and Patrick will be working some snatch on Wednesday.  Thursday Friday we are closed for PD.  Hiope to see some new faces out for lifting today.



Program 1: Bodyweight and Intervals (All about the 8's)
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: 8 Rounds for Time - 10 to 1 Plyo Lunge per leg ladder with 100 m run between each ladder level

Program 2: Weightlifting
Week 3 of 3
Day 1
A1. Powerlifting Stance Back Squat 4 x 4-6
A2. Back Extensions 4 x Failure
B. Bulgarian Split Squat 4 x 6/leg
C. Stiff Legged Deadlifts 4 x 8-10
D. Seated Row 4 x 4-6
E. Box Jumps 4 x AMRAP 30 Seconds w/ 30 seconds rest between sets
F. Sit Unders 4 x Fail at 25 lbs
Day 2
A. Seated Overhead Dumbbell Press 4 x 4-6
B. Shoulder Side Laterals 4 x 6-8
C. High Pull 4 x 4-6
D1. Reverse Grip Bench Press 4 x 4-6
D2. Dip Unders 4 x Failure
E. Standing Calf Raise 1x30, 1x25, 1x20, 1x15
F. Hollow Rock 3 minutes Accumulated Time
Day 3
A. Deadlift 4 x 4-6
B. Front Squat 4 x 4-6
C. Shrug with Hip Pop 4 x 6-8
D1. Pull Ups 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Depth Jumps 4 x 5
F. AMRAP Unbroken Weighted Crunch

Day 4
A. Dumbbell Bench Press 4 x 4-6
B. Incline Dumbbell Press with Rotation 4 x 6-8
C1. Plyo Push Up to Wall Stall 4 x Failure
C2. Zottman Curls 4 x 6-8
D. 1 Arm Barbell Curl 4 x 8
E. Seated Calf Raise 2 x 16, 2 x 8
F. Rocking Plank 3 minutes Accumulated Time

Program 3 CFLA & Conquest
CFLA & Conquest
"Fight Gone Bad"
3 rounds of:
Wall-ball (20/14 to the 10ft line)
Sumo deadlift high-pull (75/55)
Box Jump (20/20)
Push press (75/55)
Row for calories


Program 4:
Still taking time to try and let things heal up.  Going to stick with mobility and range of motion until I feel better

Read more...

Thursday, October 11, 2012

October 10, 2012

Next week is Olympic Lift week.  Tell your friends and come in to learn the basics, improve existing technique and fix up some errors that are existing in your technique


Program 1: Bodyweight and Intervals (All about the 8's)
Week 2 of 3
Day 3: Tabata - 8 Rounds - Trciep Push Up, Dip Under, 5 meter Side Shuffle Shuttle, Leg Raise

Program 2: Weightlifting
Week 2 of 3
Day 3
A. Deadlift 4 x 4-6
B. Front Squat 4 x 4-6
C. Shrug with Hip Pop 4 x 6-8
D1. Pull Ups 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Depth Jumps 4 x 5
F. AMRAP Unbroken Weighted Crunch

Program 3 CFLA & Conquest
CFLA
A) 3 power snatch on the minute for 8 minutes.
B)  24-18-12-6 rep rounds
1 arm hang power snatch
 pullups
Conquest
A. Deadlift 5 x 3
B. 24 - 18 - 12 - 6
Clean Pulls
Pull Ups

Program 4:
Training is set to resume sometime this week with a gradual reintroduction.  Swelling is under control, but things are pretty stiff from the blow up.  Training will be done unplanned and instinctive based on what feels okay.  Right now my best plan is no plan, beyond rolling, mobility and some rehab movements

Read more...

October 10, 2012

Next week is Olympic Lift week.  Tell your friends and come in to learn the basics, improve existing technique and fix up some errors that are existing in your technique


Program 1: Bodyweight and Intervals (All about the 8's)
Week 2 of 3
Day 3: Tabata - 8 Rounds - Trciep Push Up, Dip Under, 5 meter Side Shuffle Shuttle, Leg Raise

Program 2: Weightlifting
Week 2 of 3
Day 3
A. Deadlift 4 x 4-6
B. Front Squat 4 x 4-6
C. Shrug with Hip Pop 4 x 6-8
D1. Pull Ups 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Depth Jumps 4 x 5
F. AMRAP Unbroken Weighted Crunch

Program 3 CFLA & Conquest
CFLA
A) 3 power snatch on the minute for 8 minutes.
B)  24-18-12-6 rep rounds
1 arm hang power snatch
 pullups
Conquest
A. Deadlift 5 x 3
B. 24 - 18 - 12 - 6
Clean Pulls
Pull Ups

Program 4:
Training is set to resume sometime this week with a gradual reintroduction.  Swelling is under control, but things are pretty stiff from the blow up.  Training will be done unplanned and instinctive based on what feels okay.  Right now my best plan is no plan, beyond rolling, mobility and some rehab movements

Read more...

Tuesday, October 9, 2012

October 10, 2012

Next week afterschool sessions, Conquest will be featuring an Olympic lifting week

Not sure what I am talking about?  Check out the video above for some great footage courtesy of Iron Maven.  Each of the days will be based in Olympic movements on Monday, Tuesday and Wednesday (Wednesday will be determined by Patricks availability).  If you have ever been interested in learning one of the key elements of training linked to an increase in athletic performance, improving or perfecting existing Olympic technique for cleans, snatches and jerks then come on in.  No experience or previous sessions necessary....just a desire to learn and improve

Program 1: Bodyweight and Intervals (All about the 8's)
Week 2 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

Program 2: Weightlifting
Week 2 of 3
Day 2
A. Seated Overhead Dumbbell Press 4 x 4-6
B. Shoulder Side Laterals 4 x 6-8
C. High Pull 4 x 4-6
D1. Reverse Grip Bench Press 4 x 4-6
D2. Dip Unders 4 x Failure
E. Standing Calf Raise 1x30, 1x25, 1x20, 1x15
F. Hollow Rock 3 minutes Accumulated Time


Program 3 CFLA & Conquest
CFLA
AMRAP in 25 minutes:
25 KBS(53/35)
25 mod GHD's
25 front squats (105/75)
25 cal row
Conquest
A. Press 5 x 3
B. AMRAP 20 Minutes
20 KBS
25 mod GHD Sit Ups
25 Goblet Squat
20 Cal Row

Program 4:
Training is set to resume sometime this week with a gradual reintroduction.  Swelling is under control, but things are pretty stiff from the blow up.  Training will be done unplanned and instinctive based on what feels okay.  Right now my best plan is no plan, beyond rolling, mobility and some rehab movements

Read more...

October 10, 2012

Next week afterschool sessions, Conquest will be featuring an Olympic lifting week

Not sure what I am talking about?  Check out the video above for some great footage courtesy of Iron Maven.  Each of the days will be based in Olympic movements on Monday, Tuesday and Wednesday (Wednesday will be determined by Patricks availability).  If you have ever been interested in learning one of the key elements of training linked to an increase in athletic performance, improving or perfecting existing Olympic technique for cleans, snatches and jerks then come on in.  No experience or previous sessions necessary....just a desire to learn and improve

Program 1: Bodyweight and Intervals (All about the 8's)
Week 2 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

Program 2: Weightlifting
Week 2 of 3
Day 2
A. Seated Overhead Dumbbell Press 4 x 4-6
B. Shoulder Side Laterals 4 x 6-8
C. High Pull 4 x 4-6
D1. Reverse Grip Bench Press 4 x 4-6
D2. Dip Unders 4 x Failure
E. Standing Calf Raise 1x30, 1x25, 1x20, 1x15
F. Hollow Rock 3 minutes Accumulated Time


Program 3 CFLA & Conquest
CFLA
AMRAP in 25 minutes:
25 KBS(53/35)
25 mod GHD's
25 front squats (105/75)
25 cal row
Conquest
A. Press 5 x 3
B. AMRAP 20 Minutes
20 KBS
25 mod GHD Sit Ups
25 Goblet Squat
20 Cal Row

Program 4:
Training is set to resume sometime this week with a gradual reintroduction.  Swelling is under control, but things are pretty stiff from the blow up.  Training will be done unplanned and instinctive based on what feels okay.  Right now my best plan is no plan, beyond rolling, mobility and some rehab movements

Read more...

Monday, October 8, 2012

October 8, 2012


This will be a short week, but for those of you still able to find gym time here are the workouts.

Happy Thanksgiving to everyone. I am thankful for so many things, but one thing I am thankful for that connects us all is the ability we have to access an amazing facility and share in each others pursuit of a higher level of fitness.  I believe that we have a great positive community within our facility and are building one of the top high school fitness centers in the entire province.  Lets keep encouraging people to come in and take advantage of the opportunity at their doorstep.  With daytime hours this year, we have seen a whole new group of fitness seeking individuals come through the door and it would be great to continue capitalizing on that movement.

Program 1: Bodyweight and Intervals (All about the 8's)
Week 2 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: 8 Rounds for Time - 10 to 1 Plyo Lunge per leg ladder with 100 m run between each ladder level

Program 2: Weightlifting
Week 2 of 3
Day 1
A1. Powerlifting Stance Back Squat 4 x 4-6
A2. Back Extensions 4 x Failure
B. Bulgarian Split Squat 4 x 6/leg
C. Stiff Legged Deadlifts 4 x 8-10
D. Seated Row 4 x 4-6
E. Box Jumps 4 x AMRAP 30 Seconds w/ 30 seconds rest between sets
F. Sit Unders 4 x Fail at 25 lbs
Day 2
A. Seated Overhead Dumbbell Press 4 x 4-6
B. Shoulder Side Laterals 4 x 6-8
C. High Pull 4 x 4-6
D1. Reverse Grip Bench Press 4 x 4-6
D2. Dip Unders 4 x Failure
E. Standing Calf Raise 1x30, 1x25, 1x20, 1x15
F. Hollow Rock 3 minutes Accumulated Time
Day 3
A. Deadlift 4 x 4-6
B. Front Squat 4 x 4-6
C. Shrug with Hip Pop 4 x 6-8
D1. Pull Ups 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Depth Jumps 4 x 5
F. AMRAP Unbroken Weighted Crunch

Day 4
A. Dumbbell Bench Press 4 x 4-6
B. Incline Dumbbell Press with Rotation 4 x 6-8
C1. Plyo Push Up to Wall Stall 4 x Failure
C2. Zottman Curls 4 x 6-8
D. 1 Arm Barbell Curl 4 x 8
E. Seated Calf Raise 2 x 16, 2 x 8
F. Rocking Plank 3 minutes Accumulated Time

Program 3 CFLA & Conquest
CFLA
run or row 400m
21-15-9 rep rounds:
T2B
burpee box jumps (20/20)
then run or row 400m
Conquest
A. Back Squat 5 x 3
B. run or row 400m
21-15-9 rep rounds:
Hanging Leg Raise 
Burpee Box Jumps (20/14)
then run or row 400m

Program 4:
Training is set to resume sometime this week with a gradual reintroduction.  Swelling is under control, but things are pretty stiff from the blow up.  Training will be done unplanned and instinctive based on what feels okay.  Right now my best plan is no plan, beyond rolling, mobility and some rehab movements

Read more...

October 8, 2012


This will be a short week, but for those of you still able to find gym time here are the workouts.

Happy Thanksgiving to everyone. I am thankful for so many things, but one thing I am thankful for that connects us all is the ability we have to access an amazing facility and share in each others pursuit of a higher level of fitness.  I believe that we have a great positive community within our facility and are building one of the top high school fitness centers in the entire province.  Lets keep encouraging people to come in and take advantage of the opportunity at their doorstep.  With daytime hours this year, we have seen a whole new group of fitness seeking individuals come through the door and it would be great to continue capitalizing on that movement.

Program 1: Bodyweight and Intervals (All about the 8's)
Week 2 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: 8 Rounds for Time - 10 to 1 Plyo Lunge per leg ladder with 100 m run between each ladder level

Program 2: Weightlifting
Week 2 of 3
Day 1
A1. Powerlifting Stance Back Squat 4 x 4-6
A2. Back Extensions 4 x Failure
B. Bulgarian Split Squat 4 x 6/leg
C. Stiff Legged Deadlifts 4 x 8-10
D. Seated Row 4 x 4-6
E. Box Jumps 4 x AMRAP 30 Seconds w/ 30 seconds rest between sets
F. Sit Unders 4 x Fail at 25 lbs
Day 2
A. Seated Overhead Dumbbell Press 4 x 4-6
B. Shoulder Side Laterals 4 x 6-8
C. High Pull 4 x 4-6
D1. Reverse Grip Bench Press 4 x 4-6
D2. Dip Unders 4 x Failure
E. Standing Calf Raise 1x30, 1x25, 1x20, 1x15
F. Hollow Rock 3 minutes Accumulated Time
Day 3
A. Deadlift 4 x 4-6
B. Front Squat 4 x 4-6
C. Shrug with Hip Pop 4 x 6-8
D1. Pull Ups 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Depth Jumps 4 x 5
F. AMRAP Unbroken Weighted Crunch

Day 4
A. Dumbbell Bench Press 4 x 4-6
B. Incline Dumbbell Press with Rotation 4 x 6-8
C1. Plyo Push Up to Wall Stall 4 x Failure
C2. Zottman Curls 4 x 6-8
D. 1 Arm Barbell Curl 4 x 8
E. Seated Calf Raise 2 x 16, 2 x 8
F. Rocking Plank 3 minutes Accumulated Time

Program 3 CFLA & Conquest
CFLA
run or row 400m
21-15-9 rep rounds:
T2B
burpee box jumps (20/20)
then run or row 400m
Conquest
A. Back Squat 5 x 3
B. run or row 400m
21-15-9 rep rounds:
Hanging Leg Raise 
Burpee Box Jumps (20/14)
then run or row 400m

Program 4:
Training is set to resume sometime this week with a gradual reintroduction.  Swelling is under control, but things are pretty stiff from the blow up.  Training will be done unplanned and instinctive based on what feels okay.  Right now my best plan is no plan, beyond rolling, mobility and some rehab movements

Read more...

Thursday, October 4, 2012

October 5, 2012

For those of you who don't know I have had a few knee issues....to put it mildly.  I am currently working with an amazing surgical clinic in Banff to try and repair the damages.  The surgery I am waiting for is a cartilage graft.  Kind of a big deal!  The benefit for me is that with the graft of cartilage my knee will be fully functional, as all ligaments and tendons are solid, and the missing cartilage will be replaced.  This will greatly increase my chances of avoiding a knee replacement at a young age.The appointment went well. 
Good news and bad news The good news is the surgery is still a go ahead, still looks to be the best option and I am at the top of the donor list.  Even though that still means I need to wait for the right donor to come along.  The bad news it will mean a little more than a year of no impact exercise and that someone had to pass away for me to have the surgery.
I'm nervous but hopeful.  I will be setting some goals of my own once that time comes around.

Figured I would update people in case you were curious


Program 1: Bodyweight and Intervals (All about the 8's)
Week 1 of 3
Day 4: 8 Rounds for Time - 10 to 1 Plyo Lunge per leg ladder with 100 m run between each ladder level

Program 2: Weightlifting
Week 1 of 3
Day 4
A. Dumbbell Bench Press 4 x 4-6
B. Incline Dumbbell Press with Rotation 4 x 6-8
C1. Plyo Push Up to Wall Stall 4 x Failure
C2. Zottman Curls 4 x 6-8
D. 1 Arm Barbell Curl 4 x 8
E. Seated Calf Raise 2 x 16, 2 x 8
F. Rocking Plank 3 minutes Accumulated Time

Program 3 CFLA & Conquest
CFLA
For time:
60 double unders
30 alternating plyo lunges
15 hang power clean (155/105)
30 hand release pushups
15 push jerk (155/105)
30 alternating plyo lunges
60 double unders
Conquest
A.  Bench Press 5 x 5
B.  For Time
5 Clock Hand Circles (Clockwise)
15 KBS
4 Clock Hand Circles (Counterclockwise)
15 Pull Ups
3 Clock Hand Circles (Clockwise)
15 KBS
2 Clock Hand Circles (Counterclockwise)
15 Pull Ups
1 Clock Hand Circles (Clockwise)

Program 4:
Curently on days off

Read more...