Wednesday, November 28, 2012

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...

Tuesday, November 27, 2012

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...

Monday, November 26, 2012

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 Unders
Conquest
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 Unders
Conquest
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...

Tuesday, November 20, 2012

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...

Monday, November 19, 2012

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...

Sunday, November 18, 2012

November 19, 2012

Congratulations to our guys and girls teams who were in action this weekend.  I think I can speak for everyone at the LCI and say that we are proud of you and your accomplishments.  You have represented our school in fine fashion with class, poise and character.  Despite the sport, all athletes who participated in competition should walk tall and proud of what they have accomplished. 



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 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 2 of 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 & Conquest
CFLA/Conquest
A) Split jerk practice
B) 21-18-15-12-9 rep rounds for time:
Push press
Alternating lunges, front rack (95/65)
SDLHP

Read more...

November 19, 2012

Congratulations to our guys and girls teams who were in action this weekend.  I think I can speak for everyone at the LCI and say that we are proud of you and your accomplishments.  You have represented our school in fine fashion with class, poise and character.  Despite the sport, all athletes who participated in competition should walk tall and proud of what they have accomplished. 



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 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 2 of 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 & Conquest
CFLA/Conquest
A) Split jerk practice
B) 21-18-15-12-9 rep rounds for time:
Push press
Alternating lunges, front rack (95/65)
SDLHP

Read more...

Thursday, November 15, 2012

November 15, 2012

** Reminder to all fitness center users that if there are gaps in web posts that workouts are still listed on the board in the fitness center for you to follow
***Reminder to clean out the cubicles of all items or they will be taken to the lost and found as of tomorrow.


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


Program 3
CFLA
 A1) Reverse hyper- 3 sets of 8reps, heavy as you can handle
A2) HSPU practice and progression
B) 100 double unders for time
C) 75 KBS for time (53/35)
D) 5 sets of row sprints. 1 min work, 1 min rest

Conquest

B. Front Squat 4 x 4
C. 50-40-30-20-10
Lunges
Sit Ups

Read more...

November 15, 2012

** Reminder to all fitness center users that if there are gaps in web posts that workouts are still listed on the board in the fitness center for you to follow
***Reminder to clean out the cubicles of all items or they will be taken to the lost and found as of tomorrow.


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


Program 3
CFLA
 A1) Reverse hyper- 3 sets of 8reps, heavy as you can handle
A2) HSPU practice and progression
B) 100 double unders for time
C) 75 KBS for time (53/35)
D) 5 sets of row sprints. 1 min work, 1 min rest

Conquest

B. Front Squat 4 x 4
C. 50-40-30-20-10
Lunges
Sit Ups

Read more...

Tuesday, November 13, 2012

November 13, 2012



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 1 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 1 of 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 & Conquest
CFLA
A) Bench press- 4 sets of 5 reps
B) 3 rounds for time :
25 ring dips
25 pullups
25 sit unders (15/10)
250m row

Conquest
A) Bench press- 4 sets of 5 reps
B) 3 rounds for time :
25 ring dips
25 Ring Rows 
25 Sit unders
250m row 

Read more...

November 13, 2012



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 1 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 1 of 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 & Conquest
CFLA
A) Bench press- 4 sets of 5 reps
B) 3 rounds for time :
25 ring dips
25 pullups
25 sit unders (15/10)
250m row

Conquest
A) Bench press- 4 sets of 5 reps
B) 3 rounds for time :
25 ring dips
25 Ring Rows 
25 Sit unders
250m row 

Read more...

Thursday, November 8, 2012

November 8, 2012

Take to remember......................................
Program 1: Bodyweight and Intervals
Week 3 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 3 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
Conquest
"Chelsea"
5 Pull Ups
10 Push Ups
15 Air Squats
On the minute within the minute capped at 30 minutes

Read more...

November 8, 2012

Take to remember......................................
Program 1: Bodyweight and Intervals
Week 3 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 3 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
Conquest
"Chelsea"
5 Pull Ups
10 Push Ups
15 Air Squats
On the minute within the minute capped at 30 minutes

Read more...

Wednesday, November 7, 2012

Nov. 7, 2012


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

Program 2: Weightlifting
Week 3 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/ Pelviv tilt 4 x Failure

Program 3 CFLA & Conquest
CrossFit Lethbridge
A1) Snatch grip deadlift- 5 sets of 3
A2) 5sets of AMRAP dips
B) 3 rounds for time:
50 double unders
15 hang power snatch (85/55)
Conquest
Tabata 8 Rounds - Push Ups, Ring Rows, Squat, 5 meter lateral side shuffle shuttles

Read more...

Nov. 7, 2012


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

Program 2: Weightlifting
Week 3 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/ Pelviv tilt 4 x Failure

Program 3 CFLA & Conquest
CrossFit Lethbridge
A1) Snatch grip deadlift- 5 sets of 3
A2) 5sets of AMRAP dips
B) 3 rounds for time:
50 double unders
15 hang power snatch (85/55)
Conquest
Tabata 8 Rounds - Push Ups, Ring Rows, Squat, 5 meter lateral side shuffle shuttles

Read more...

Tuesday, November 6, 2012

November 6, 2012


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

Program 2: Weightlifting
Week 3 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
CrossFit Lethbridge
AMRAP in 20 minutes:
40 air squats
30 situps
20 box jumps (20/20)
10 push jerk (155/105)
Conquest
AMRAP 10 MINUTES
20 Air Squat
15 Sit Ups
10 Box Jump
5  Push Jerk
Rest 2 minutes
AMRAP 5 minutes
20 Air Squat
15 Sit Ups
10 Box Jump
5 Push Jerk

Read more...

November 6, 2012


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

Program 2: Weightlifting
Week 3 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
CrossFit Lethbridge
AMRAP in 20 minutes:
40 air squats
30 situps
20 box jumps (20/20)
10 push jerk (155/105)
Conquest
AMRAP 10 MINUTES
20 Air Squat
15 Sit Ups
10 Box Jump
5  Push Jerk
Rest 2 minutes
AMRAP 5 minutes
20 Air Squat
15 Sit Ups
10 Box Jump
5 Push Jerk

Read more...

Monday, November 5, 2012

November 5, 2012

Copngratulations to the Ram Football team for advancing in the playoffs after their victory against Raymond.  Way to go guys!!!



Program 1: Bodyweight and Intervals
Week 3 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 3 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
CrossFit Lethbridge
A) 3 cleans on the minute for 10 minutes
B) 10 rounds for time:
10 UB (unbroken) WBS (20/14 to the 10ft line)
10 UB KBS (53/35)
Conquest
A) Hang Cleans 8 x 2
B) 10 rounds for time:
10 WBS (20/14 to the 10ft line)
10 KBS (53/35)

Read more...

November 5, 2012

Copngratulations to the Ram Football team for advancing in the playoffs after their victory against Raymond.  Way to go guys!!!



Program 1: Bodyweight and Intervals
Week 3 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 3 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
CrossFit Lethbridge
A) 3 cleans on the minute for 10 minutes
B) 10 rounds for time:
10 UB (unbroken) WBS (20/14 to the 10ft line)
10 UB KBS (53/35)
Conquest
A) Hang Cleans 8 x 2
B) 10 rounds for time:
10 WBS (20/14 to the 10ft line)
10 KBS (53/35)

Read more...

Thursday, November 1, 2012

November 1, 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
For Time
3 rounds
10 Deadlift @ bodyweight
10 Lateral Jump Bar Burpees
Rest 1 minute
3 rounds
8 Deadlift @ bodyweight
8 Lateral Jump Bar Burpees
Rest :45 Seconds
3 rounds
6 Deadlift @ bodyweight
6 Lateral Jump Bar Burpees
Rest :30 Seconds
3 rounds
4 Deadlift @ bodyweight
4 Lateral Jump Bar Burpees
Rest :15 Seconds
3 rounds
2 Deadlift @ bodyweight
2 Lateral Jump Bar Burpees

Read more...

November 1, 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
For Time
3 rounds
10 Deadlift @ bodyweight
10 Lateral Jump Bar Burpees
Rest 1 minute
3 rounds
8 Deadlift @ bodyweight
8 Lateral Jump Bar Burpees
Rest :45 Seconds
3 rounds
6 Deadlift @ bodyweight
6 Lateral Jump Bar Burpees
Rest :30 Seconds
3 rounds
4 Deadlift @ bodyweight
4 Lateral Jump Bar Burpees
Rest :15 Seconds
3 rounds
2 Deadlift @ bodyweight
2 Lateral Jump Bar Burpees

Read more...