Conquest Conditioning

January 12, 2012

2012-01-12T20:49:00.000-07:00

I will be away for a while. Those following programming will still be able to do so as Program 1 and 2 are already set. Those doing Conquest should look in the archives and choose workouts that look fun out of the last 3 years. See you all soon and keep training hard.

January 9, 2011

2012-01-09T11:26:00.001-07:00

Welcome back from the Christmas break. I hope everyone feels rested and recovered with the time off. Programming resumes as per normal.
Program 1 as per normal Tabata protocol
Program 2 (strength) is headed towards the peak and completion of this phase. The final 3 weeks are listed below. At the end of the final 3 weeks all that remains to be done is testing to see how far you have come since the beginning of the program.
Program 3 will offer 2 different strains for this week. 1 strain will be for those interested in getting started or were sedentary over the break. The second strain is for those who trained through the break and are ready to pick up where we left off.

I hope to see lots of new faces in over the next little while. There is no better time than right now to get started on moving your health and fitness forward. You need no experience and no knowledge. We will teach you all you need to know. All you have to do is show up and try. Hope to see you soon.

Program 1 Tabata
Day 1 - Push Up/Wall Ball Shot/Med Ball Slam/Sit Up
Day 2 - Air Squat/Side Lying Supermans/Burpees/
Day 3 - Box Jump/Dip Under/Sit Under (no weight)/10 meter shuttles
Day 4 - Pull Up/Leg Raise/Lunges/5 meter side shuffles

Program 2 Strength
Day 1

A. Squat Do 4 RM and then add 10lbs and do 2 reps. Minimal rest time between sets
Wk. 1 4/2, 4/2, 4/2
Wk.2 4/2, 4/2, 4/2
Wk.3 4/2, 4/2, 4/2
B. Hoovering hamstring
Wk.1 4x 6-8
Wk.2 5 x4-6
Wk.3 5 x4-5
B2. 1 ¼ Leg Curls
Wk.1 4 x6-8
Wk.2 5 x4-6
Wk.3 5 x4-5
C. Smith Machine Hack Squat
3 x8-10

Day 2
A. Bench
Wk.1 5, 4, 2/4, 2 (Take off 10 lbs on the 2/4 with minimal rest)
Wk.2 4, 3, 2/3, 2, 1 (Take off 5 lbs on the 2/3 with minimal rest)

Wk.3 3, 2, 2/3, 2, 1 (Take off 5 lbs on the 2/3 with minimal rest)

B. BB Pull overs
3 x4-6
B2. Close Grip Supinated Pulldowns
3 x6-8
C. Cuban Press
3 x8-10

Day 3 OFF

Day 4
A. Zercher Squats
Wk.1 3 x8-10
Wk.2 5 x6-10
Wk.3 6 x4-6
B. Romanian Deadlifts
Wk.1 3 x8-10
Wk.2 5 x6-10
Wk.3 6 x4-6
B2. Back Hyperextensions
Wk.1 3 x8-10
Wk.2 5 x6-8 +15lbs
Wk.3 6 x4-6 +30lbs
C. Weight Walk Outs
4 x10 trips

Day 5
A. Incline Dbell w/ Rotation
Wk.1 5 x8-10 Change angle every set
Wk.2 5 x6-10 Change angle every set

Wk.3 5 x4-6 Change angle every set

B. Mixed Grip Chin ups
Wk.1 5 x6-8
Wk.2 5 x4-6
Wk.3 5 x3-5
B2. Skull Crushers
Wk.1 5 x6-8
Wk.2 5 x5-7
Wk.3 5 x4-6
C. Shrugs w/ hip pop 1” above knee
Wk.1 12, 8, 8, 6, 6
Wk.2 10, 8, 6, 6, 5
Wk.3 8, 6, 5, 4, 4

Program 3 Conquest
If you have not been working out or are new
A. Back Squat 3 x 10 reps
B. AMRAP 8 Minutes
20 Single skips
20 Squats
20 Sit Ups

If you have been working out
A. Back Squat
Find a 3 RM
Take 55% of 3 RM and do as many unbroken reptitions as possible in 1 set
B. For Time
100 Double Unders
100 Air Squats
100 Double Unders
100 Sit Ups
50 Double Unders
50 Air Squats
50 Double Unders
50 Sit Ups

December 24, 2011

2011-12-23T08:55:00.001-07:00

Hooray!!!! School is out for Christmas holidays. I want to wish everyone a safe and happy Christmas. Spend time with those you care about, hug those you love and help those in need. Let's take a little time to re-energize ourselves for the second half of the year and another great semester of training to come.

Program 1 - Tabata
Rest Day

Program 2 - Strength
Up 2

A1 Towel Chin Ups 5x FailureUse a thick towel
B1 CrossBody Hammer Curls 4x6-8
B2 Lateral Raise 4x3-5
C1 Standing Alternate Barbell Military Press 4x6-8

Program 3 - Conquest (Compliments of Throwdown Series)
"Twelve Days of Christmas"

1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20" for Men & Women)
10 10' Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)

This workout is done just like the song....Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ....etc. Until all 12 rounds are complete.

Dec 22, 2011

2011-12-22T08:23:00.002-07:00

A friend of mine posted this video the other day came across this video the other day and just had to pass it on. In a world that seems addicted to extreme, exercise sometimes is not immune. Just because something can be strung together on some late night drug induced haze of an idea, does not mean it should be done. One of the purposes of Conquest Conditioning is to help youth steer free of the pitfalls of videos just like this. DO NOT TRY THIS!!!! It is a bad idea and they should find this individual and take his credentials (if he even has any away). Even some of the basics in the lift minus the gadgets are wrong, but hey if you can do this why would that matter....

Week 3 of 3

Program 1 Tabata
Day 1 MB Thruster/MB Clean/MB Sit Under/MB Russian Twist (20/14)
Day 2 Pull Up/Sprawl/V Sit/Box Jump
Day 3 Plyo Lunge/Handstand Push Up/Dip Under/Air Squat
Day 4 Double Under/Wall Ball Shot/Ball Slams/Push Wall Touch

Program 2 Strength
Low 2

A1 ¾ Deadlifts
Week 3 3,3,2,2,2 (No Tempo)
B1. Military Press
Week 3 3 3,3,2 2,(No Tempo)
C1 Dbell Front Squat 3x8-10 (3,1,x,1)

Conquest
A. Clean 1 RM (Full Squat)
B. Snatch 1RM (Full Squat)
C. 3 Rounds for Time
20 Snatch Grip Deadlifts 105/75
10 Clean Pulls 105/95
10 Knees to Elbows

December 21, 2011

2011-12-21T08:40:00.001-07:00

The fitness center will be closed on Thursday in preparation for Christmas. Sorry for the inconvenience. If there is a change I will let you know.
Conquest bodyweight workouts will go up on the site for those wishing to train at home over the holidays
Those following the strength program, will still have programming up on the site for you to continue towards your peak. Please try and stay consistent with your training if possible, we are coming close to the end of the program and will be peaking within the next month. You have come to far to fall off now!!!

On behalf of Conquest Conditioning I would like to also extend a Merry Christmas to everyone. We have seen a nice increase in numbers over the past few weeks and I hope the trend continues after Christmas. If you are looking for a New Years Resolution, do not count us out. We will always be here with open arms. There are a number of student individuals who train on a regular basis who are happy to help and welcome new trainees. There is more than enough help, knowledge, space and positive energy for everyone interested. Start thinking about what changes you would like to see in your health for the new year....and make them a reality.

Week 3 of 3

Program 1 Tabata
Day 1 MB Thruster/MB Clean/MB Sit Under/MB Russian Twist (20/14)
Day 2 Pull Up/Sprawl/V Sit/Box Jump
Day 3 Plyo Lunge/Handstand Push Up/Dip Under/Air Squat
Day 4 Double Under/Wall Ball Shot/Ball Slams/Push Wall Touch

Program 2 Strength
Day Off

Program 3 - Conquest
A. Bench Press 8 sets of 3 reps 30 sec rest between sets - Focus is on explosion
B. How Far Can You Go In 20 Minutes???
2 Burpees 2 Wall Ball Shots
4 Burpees 4 Wall Ball Shots
6 Burpees 6 Wall Ball Shots
8 Burpees 8 Wall Ball Shots
and so on......

December 20, 2011

2011-12-20T09:36:00.001-07:00

Lately training has taken me in a more blended direction than strictly a CrossFit style of training. Here are some of the changes I have made these changes to my own personal programming and they are not reflected in the Conquest programming. I feel I need to finish trialing this before I begin to have others utilize these changes so I may evaluate the safety and effectiveness of the changes. It is always good to try different methods and styles of training to find out what works for you. This allows you to formulate your own ideas and taylor programs specifically to yourself. To help find what your missing link in the chain may be.
- Increase amount of warm up time and session time:
Warm up time now takes me almost 45 minutes. It is a lot more structured and focused on the areas that I need work in and less general body prep. Doesn't sound like rocket science, but I think it is easy to get trapped in the same style of warm up when you feel it is working and have seen benefits from it previously. My warm up regime now consists of 5 min. on the spinning bike with 2:30 in forward pedalling and 2:30 in reverse pedalling. 5 minutes of alternating track work - forward jog, backward jog, and side shuffles both directions. I then move to the foam roller, tennis/lacrosse balls and ropes/bands for stretching. 5 minutes on the rower at a 70% exertion pace. and then move into specific movements for the days training session. By the time the session starts my body is ready and not feeling like a tin man in need of some grease. With the increase in warm up time, sessions have moved from a 1 hour time frame to a 1:45-2 hr time frame. The amount of actual work time is still 45 minutes to an hour, but the total time spent at the facility has gone up.
- Increase in isolation movements:
I have started to incorporate a lot more weightlifting in my program following old school powerlifting, strongman and bodybuilding style training. I have found it has been a great help in increasing my base strength in a lot of my lifts and allowing me to mentally begin preparing for the wod to come while still doing things at a high intensity. On top of that it has allowed me to focus on specific helpers in CF movements such as brachialis in kipping pull ups, shoulder rotators and rear deltoids, etc.
- Increase in load:
As an advanced level lifter there are many movements where technique has been mastered. Not all movements are technically perfect, as no one is ever perfect in every movement, but proficiency in many is very high. As a result the loads I have been using are much heavier than those utilized in the regular scheme of CrossFit style training. An easy example would be using 85lbs for KB swings instead of 55 or 70lbs. This is not a good idea in novice lifters and technique must always be the priority before loads are increased. If you can do really heavy really fast, then light feels even lighter and moves even faster.
- Short Metcons:
Metcons are now usually not exiting the 10 min range at most. They are short, brutal and intense. They have heavy loads in compound movements paired with bodyweight gymnastic movements. There are still days where there is no weightlifting involved, but not many. Is this a good idea? Bad idea? Time will tell.

Here is an example post warm up of a training session I did last week:
A. Clean 5x1
B. 5 rounds for time
Back Squat 315 x 3 reps
Burpees 5 reps
rest 1 minute
5 Rounds for time
Good Morning 225 x 6 reps
Double Unders 25
C. Glute Hame Raise
4 x Fail 1 minute rest between sets

At first glance it does not look like a huge divergence from the original training, but the heavy strength training bias, muscle specificity and only short time frames surrounding metcons definitely make for some different stimuli. I will periodically report on how things are going and how I am feeling with the new style of training.

Week 3 of 3
Program 1 Tabata
Day 1 MB Thruster/MB Clean/MB Sit Under/MB Russian Twist (20/14)
Day 2 Pull Up/Sprawl/V Sit/Box Jump
Day 3 Plyo Lunge/Handstand Push Up/Dip Under/Air Squat
Day 4 Double Under/Wall Ball Shot/Ball Slams/Push Wall Touch

Program 2 Strength
Up 1
A1 Bench Press Week 3 3,3,2,2 (No Tempo)
B1 Incline Dbells w/ Rotation 3 6-8 (2,1,1,1)
B2 Cable X-Overs 3x8-10 (3,1,x,1)
C1 Triceps Pressdown 4x20

Program 3 - Conquest
AMRAP 20 Minutes
5 KBS
10 Box Jumps 20/14
15 Sit Ups

December 19, 2011

2011-12-19T11:05:00.001-07:00

The patience involved in training for strength and seeing results can often be a painstakingly slow process. Fitness is a relatively easy characteristic to see gains in. The body responds to this type of stress fairly quickly,adapts and posts results. We can take an out of shape and sedentary person and in a relatively short period of time get them extremely good shape (dedication dependant). Strength on the other hand takes years to develop. It takes time, perseverance and dedication, but moreover it takes patience. There is no quick fix for strength. There are no magic exercises or supplements. Strength is a result of time put in. Earning your stripes per say. Celebrate your strength gains whether it is 1 kg increased or 1 more rep gained or the same wait with better ROM and technique. If you asked for strength for Christmas, then you should rethink it. Santa won't bring it for you. However, New Years is around the corner and in a years time you can receive that gift if you go after it.

Week 3 of 3
Program 1 Tabata
Day 1 MB Thruster/MB Clean/MB Sit Under/MB Russian Twist (20/14)
Day 2 Pull Up/Sprawl/V Sit/Box Jump
Day 3 Plyo Lunge/Handstand Push Up/Dip Under/Air Squat
Day 4 Double Under/Wall Ball Shot/Ball Slams/Push Wall Touch

Program 2 Strength Week 3 of 3
Low 1
A1 Squats each number below represents the reps for 1 set, 1 set, 1set.....
Week 3 4,2,2,2,2(No Tempo) B1 Zercher Deadlift (Mid thigh) 4 x 6
C1 Glute Ham Raise 3x6-8
C2 Back Extensions 3x8-10 (3,1,1,1)

Up 1
A1 Bench Press
Week 3 3,3,2,2 (No Tempo)
B1 Incline Dbells w/ Rotation 3 6-8 (2,1,1,1)
B2 Cable X-Overs 3x8-10 (3,1,x,1)
C1 Triceps Pressdown 4x20

Low 2
A1 ¾ Deadlifts
Week 3 3,3,2,2,2 (No Tempo)
B1 Military Press
Week 3 3 3,3,2 2,(No Tempo)
C1 Dbell Front Squat 3x8-10 (3,1,x,1)

Up 2
A1 Towel Chin Ups 5x FailureUse a thick towel
B1 CrossBody Hammer Curls 4x6-8
B2 Lateral Raise 4x3-5
C1 Standing Alternate Barbell Military Press 4x6-8

Program 3 Conquest
CrossFit Total
-3 attempts at each lift, to find max poundage, within a total 1 hour time frame starting from the first attempt
-Must meet the criteria outlined in the CrossFit Total Protocol found here
-Total the amount of your heaviest successful lifts to get your total score
Back Squat 1 RM
Press 1 RM
Deadlift 1 RM

December 16, 2011

2011-12-16T08:38:00.001-07:00

There is no substitute for intensity!!! If you think you have tried hard enough, try agian....and again...and again

Program 1 Tabata
Day off

Program 2 Strength
Up 2

A1 Towel Chin Ups 5x FailureUse a thick towel
B1 CrossBody Hammer Curls 4x6-8
B2 Lateral Raise 4x3-5
C1 Standing Alternate Barbell Military Press 4x6-8

Program 3 Conquest
A. Power Clean-Front Squat-Squat Clean Complex
5 x 1/1/1
B. 3 rounds for Time
Run 400 m
45 Box Jumps
35 GHD Sit Ups

December 16, 2011

2011-12-15T13:08:00.002-07:00

Aaaahhhh the smith machine. As a whole, something that I try not to have people utilize too often. The issues with no stabilization recruitment and fixed bar path usually spell disaster for good movement. However, there are some uses to this "contraption" that can have great benefits for athletic individuals. Here are 3 favorites:
1. Tricep throws: To do tricep throws and individual will lay down and assume a close grip bench position. If you are unfamiliar with close grip bench then check the video here (dude has a wicked tank top - also I do not prescribe the thumbless grip for novice level lifters). The tricep throw on the smith machine is done the exact same as the close grip bench, but due to the fact that it is on guides and a fixed path can be exploded plyometricly for an amazing response.
2. Hack squat: Take a narrow squat stance and a low bar position on the smith. Walk your feet out in front of you until you can no longer have your low back move underneath the bar. Your body path is parallel to the bar path. This is a great way to isolate the quads and add some quad power to help continue to move up in front squats and cleans. This is a short phase movement and should not be included for more than a 3 week period in an athlete program

3. Bulgarian Split Squat: Again in low bar position and with lead leg walked out to ensure a 90 degree ankle - knee - hip joint at the bottom of the movement. Be sure to only utilize the rear leg for balance and not push with it. Stationary lunge up and down. This can also be done and is more effective in free barbell work, but the isolation of glute and hamstring allows for additional strength in running motions.

As a whole smith machines are great for isolation work, but not good for all movements. Choose your movements on the smith machine carefully as it can sometimes cause more problems than it can fix. Also incorporate it in only short durations to overcome specific imbalances or issues.

Program 1 Tabata
Day 1 MB Thruster/MB Clean/MB Sit Under/MB Russian Twist (20/14)
Day 2 Pull Up/Sprawl/V Sit/Box Jump
Day 3 Plyo Lunge/Handstand Push Up/Dip Under/Air Squat
Day 4 Double Under/Wall Ball Shot/Ball Slams/Push Wall Touch

Program 2 Strength
Low 2
A1 ¾ Deadlifts
Week 2 4,3,3,3,3 (No Tempo)
Week 3 3,3,2,2,2 (No Tempo)
B1 Military Press
Week 2 4 4,3,3,2 (No Tempo)
Week 3 3 3,3,2 2,(No Tempo)
C1 Dbell Front Squat 3x8-10 (3,1,x,1)

Program 3 Conquest
A. Back Squat AMRAP 135/95 5 sets 2 min. break between sets
B. Glute Ham Raise 4 sets to Failure
C.AMRAP 12 Minutes
2 Bear Crawls
4 Dips
6 Air Squats

December 14, 2011

2011-12-14T08:46:00.002-07:00

Does the smith machine have merit as an athletic training apparatus? I say yes!!! Check tomorrow for why and how to utilize a typiclly non athletic apparatus for athletic purpose.

December 13, 2011

2011-12-13T09:37:00.002-07:00

One of the toughest things to do in a box jump is to find rhythm and to overcome the fear of not crashing. Fear is something that goes away with practice, time and gaining competency in a movement. Rhythm also will develop, but there are a few things you can do to help keep rhythm.

1. Do not look down at your box. Look straight ahead when jumping and sight the box out of the bottom of your line of vision. This way you still see the box, but never end up off balance by looking down or putting your head in front of your general center of mass.
2. Until you find rhythm, utilize your arms to create the rhythm. Use a natural jump to come on top of the box with arms swinging through. Once on top of the box and jumping off a back swing of the arms will help to open the hips and reload for the next jump. As you hit the ground and begin to absorb force, fire the arms forward and let the natural jumping reaction of the body take over. Once you find the rhythm you can find find a style all your own that wastes a little less energy. However, no rhythm is a bigger waste of energy than slow rhythm and lost energy to arm movement.

Week 2 of 3

Program 1 Tabata

Day 1 MB Thruster/MB Clean/MB Sit Under/MB Russian Twist (20/14)
Day 2 Pull Up/Sprawl/V Sit/Box Jump
Day 3 Plyo Lunge/Handstand Push Up/Dip Under/Air Squat
Day 4 Double Under/Wall Ball Shot/Ball Slams/Push Wall Touch

Program 2 Strength
Up 1
A1 Bench Press
Week 2 4,3,3,3 (No Tempo)
Week 3 3,3,2,2 (No Tempo)
B1 Incline Dbells w/ Rotation 3 6-8 (2,1,1,1)
B2 Cable X-Overs 3x8-10 (3,1,x,1)
C1 Triceps Pressdown 4x20

Program 3 Conquest
A. Deadlift 1 RM take 50% after finding 1 RM and AMRAP unbroken
B. For Time
50 Wall Ball Shots
50 Clean Pulls
50 Box Jumps
50 Back Extension
50 Knees to Elbows
50 Double Unders
50 Supermans

Dec. 12, 2011

2011-12-12T09:04:00.001-07:00

Program 1 Tabata Week 2 of 3
Day 1 MB Thruster/MB Clean/MB Sit Under/MB Russian Twist (20/14)
Day 2 Pull Up/Sprawl/V Sit/Box Jump
Day 3 Plyo Lunge/Handstand Push Up/Dip Under/Air Squat
Day 4 Double Under/Wall Ball Shot/Ball Slams/Push Wall Touch
Program 2 Strength week 2 of 3
Low 1
A1 Squats each number below represents the reps for 1 set, 1 set, 1set.....
Week 2 5,4,3,3,3 (No Tempo)
Week 3 4,2,2,2,2(No Tempo)
B1 Zercher Deadlift (Mid thigh) 4 x 6
C1 Glute Ham Raise 3x6-8
C2 Back Extensions 3x8-10 (3,1,1,1)
Up 1
A1 Bench Press
Week 2 4,3,3,3 (No Tempo)
Week 3 3,3,2,2 (No Tempo)
B1 Incline Dbells w/ Rotation 3 6-8 (2,1,1,1)
B2 Cable X-Overs 3x8-10 (3,1,x,1)
C1 Triceps Pressdown 4x20

Low 2
A1 ¾ Deadlifts
Week 2 4,3,3,3,3 (No Tempo)
Week 3 3,3,2,2,2 (No Tempo)
B1 Military Press
Week 2 4 4,3,3,2 (No Tempo)
Week 3 3 3,3,2 2,(No Tempo)
C1 Dbell Front Squat 3x8-10 (3,1,x,1)

Up 2
A1 Towel Chin Ups 5x FailureUse a thick towel
B1 CrossBody Hammer Curls 4x6-8
B2 Lateral Raise 4x3-5
C1 Standing Alternate Barbell Military Press 4x6-8

Program 3 - Conquest
A. Split or Push Jerk 1 RM
B. 21 - 15 - 9
Overhead Squat
Burpees

2011-12-09T08:00:00.000-07:00

What do you see in a mirror? This is not a crazy question, nor one rooted in psychology, but a question as to why do we have mirrors in a gym? After training in a gym with no mirrors for the past 2 1/2 years and now returning to train in a gym that has mirrors, I find I enjoy the ability to have mirrors as much as I do without. Not having mirrors teaches an individual to rely on their senses. To feel the movement and really learn a movement. This is a skill that will help you in all aspects of life and in particular those rooted in sports and training. Usually all movements will feel right or wrong. Whether it is throwing a ball or doing a maximal effort clean, if they do not feel comfortable and natural, then mechanically there is something that is not correct in the movement you are performing. Mirrors are great for being able to assess for yourself what you feel is off and what you can see is off. Mirrors are an excellent tool for helping improve your technique and skills. However, do not become reliant with mirrors on your eyes and stop paying attention to how it feels. In closing, just remember mirrors are not for checking out how wicked you look, but how improper you look and what to do about it. Use your reflection wisely and take it away from time to time.

Program 1 Tabata

Day 1 MB Thruster/MB Clean/MB Sit Under/MB Russian Twist (20/14)
Day 2 Pull Up/Sprawl/V Sit/Box Jump
Day 3 Plyo Lunge/Handstand Push Up/Dip Under/Air Squat
Day 4 Double Under/Wall Ball Shot/Ball Slams/Push Wall Touch

Program 2 Strength
Up 2

A1 Towel Chin Ups 5x FailureUse a thick towel
B1 CrossBody Hammer Curls 4x6-8
B2 Lateral Raise 4x3-5
C1 Standing Alternate Barbell Military Press 4x6-8

Program 3 Conquest
A. Hang Clean Pull 8 x 1
B. "GHD Annie"
50-40-30-20-10
Double Unders
GHD Sit Ups

December 9, 2011

2011-12-08T08:45:00.001-07:00

A conversation I had the other day with an individual who trains at Conquest was one that you mark down as a reminder of why you do what you do. I love lifting! I love training! I love gyms! I love seeing people succeed! In the right light a gym can bring out all the good qualities a person has to offer. It challenges everything that revolves around the substance of character and forces you to improve as an individual. The drive, dedication, respect for your body, diligence and other positive characteristics of high moral fiber are manifested by work done in the fitness center. It is personal head space time, it can be competitive or non competitive. It can be whatever you wish it to be. In the end I want everyone to know what that feels like. The feeling of setting a goal and the reward of that goal being totally intrinsic. It is a gift that we have the ability to move. Why not improve, embellish and inflate it.

December 7, 2011

2011-12-07T08:29:00.001-07:00

With the Christmas season comes lots of food, treats, family gatherings and festivities. It is easy to get carried away by all the food that is around and indulge a little too much. In order to help with not overeating in single sessions, practice the lost art of conversation. Take time between mouthfuls to share conversation with your family and friends. The simple act of slowing down how fast we shovel the food in our mouth and chewing our food will give the body time to register a satiety response. In essence time to let you know that you are full. Beyond that it will add connection between family members and a moment in our busy lives to appreciate those we care about. Share a conversation filled meal with your family this Christmas and find out how much less food you actually need at a feed.

Program 1 Tabata

Day 1 MB Thruster/MB Clean/MB Sit Under/MB Russian Twist (20/14)
Day 2 Pull Up/Sprawl/V Sit/Box Jump
Day 3 Plyo Lunge/Handstand Push Up/Dip Under/Air Squat
Day 4 Double Under/Wall Ball Shot/Ball Slams/Push Wall Touch

Program 2 - Strength
Day Off

Program 3 - Conquest
A. Deadlift 4 x 5 reps
B. Power Clean 4 x 1
C. AMRAP 3 Minutes
3 Burpees
5 Squats
rest 2 minutes
- Repeat 3 more times (4 total rounds)

December 6, 2011

2011-12-06T09:59:00.001-07:00

Sorry for the short posts lately. Just getting caught up on some work that has deadlines. Good posts will resume soon. In the meantime a little snippet for you is a nutritional snack item that is easy to make and tastes super good!
Krema 11% MF Greek Yogurt, Chia Seeds (can purchase at Costco in the vitamin section - big time Omega 3 fats), Motts unsweetened no sugar added fruit cups, and a blob of creamed honey. Use the cream instead of the liquid. The liquid may mix better, but the cream honey stays as blobs of yummy goodness. Give it a try and you won't be disappointed.

Not Promoting this but check out this add. I wonder why we have a nation full of up and coming diabetics. Read the fine print beside the JDRF

Program 1 Tabata

Day 1 MB Thruster/MB Clean/MB Sit Under/MB Russian Twist (20/14)
Day 2 Pull Up/Sprawl/V Sit/Box Jump
Day 3 Plyo Lunge/Handstand Push Up/Dip Under/Air Squat
Day 4 Double Under/Wall Ball Shot/Ball Slams/Push Wall Touch

Program 2 Strength
Up 1
A1 Bench Press
Week 1 4,4,3,3 (No Tempo)
B1 Incline Dbells w/ Rotation 3 6-8 (2,1,1,1)
B2 Cable X-Overs 3x8-10 (3,1,x,1)
C1 Triceps Pressdown 4x20

Program 3
A. Split or Push Jerk 2 RM
B. 30 Reps of the Ultimate Lift For Time
C. 150 Double Unders for Time

Dec 5, 2011

2011-12-05T08:23:00.001-07:00

New Program phase starts today!!!!! Keep logging results and moving forward. Those looking for nutrition help, remember to turn in your nutrition logs. Christmas is coming and with that Conquest closure over the break. Please be sure to get all your training and credit assignments in before the break.

Program 1 Tabata
Day 1 MB Thruster/MB Clean/MB Sit Under/MB Russian Twist (20/14)
Day 2 Pull Up/Sprawl/V Sit/Box Jump
Day 3 Plyo Lunge/Handstand Push Up/Dip Under/Air Squat
Day 4 Double Under/Wall Ball Shot/Ball Slams/Push Wall Touch

Program 2 Strength
Low 1

A1 Squats each number below represents the reps for 1 set, 1 set, 1set.....
Week 1 5,4,4,4,3 (No Tempo)
Week 2 5,4,3,3,3 (No Tempo)
Week 3 4,2,2,2,2(No Tempo)
B1 Zercher Deadlift (Mid thigh) 4 x 6
C1 Glute Ham Raise 3x6-8
C2 Back Extensions 3x8-10 (3,1,1,1)

Up 1
A1 Bench Press
Week 1   4,4,3,3 (No Tempo)

Week 2   4,3,3,3 (No Tempo)

Week 3   3,3,2,2 (No Tempo)

B1 Incline Dbells w/ Rotation 3 6-8 (2,1,1,1)
B2 Cable X-Overs 3x8-10 (3,1,x,1)
C1 Triceps Pressdown 4x20

Low 2
A1 ¾ Deadlifts
Week 1    5,5,3,3,3 (No Tempo)
Week 2    4,3,3,3,3 (No Tempo)
Week 3    3,3,2,2,2 (No Tempo)
B1 Military Press
Week 1    4 4,4,3,3 (No Tempo)
Week 2    4 4,3,3,2 (No Tempo)
Week 3    3 3,3,2 2,(No Tempo)
C1 Dbell Front Squat 3x8-10 (3,1,x,1)
Up 2
A1 Towel Chin Ups 5x FailureUse a thick towel
B1 CrossBody Hammer Curls 4x6-8
B2 Lateral Raise 4x3-5
C1 Standing Alternate Barbell Military Press 4x6-8

Program 3 - Conquest
A. Overhead Squat 5 x 5
B. 21-15-9
Power Snatch 95/65
Chest to Deck Push Ups
V Sits

December 2, 2010

2011-12-02T11:56:00.001-07:00

Next week is the start of a new phase of training. Check back for the next program phase. Check out this video clip of a man who is never too old to exercise. Age is no excuse!!!

Program 1 - Tabata Routine Week 3 of 3 (Repeat Program from September Start / Check your numbers and look at your progress)
Day 1- Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2 - Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3 - Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day 4 - 10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 Strength
Lower Two
A1 Narrow Stance Leg Press feet High on Platform 5x10-12 (3,1,2,1) (80%)
B1 Stiff Leg Deadlifts3x6-8 (4,1,3,1)
B2 Peaderson step ups (6” step) 3x10-12 (3,1,2,1) - Focus on not letting knee dive in
C1 Snatch Grip Deadlifts 5x6-8 (3,1,3,1)

Saturday Sprint work- 20 minutes 100 m sprint 100 m jog

Program 3 Conquest
A. 2 rounds of 100 Box Jumps (rest 30 sec. btwn rounds) 24/20
B. 2 Rounds of 50 Knees to Elbows (rest 30 sec. btwn rounds)
C. For Time
30 Clean and Jerk 105/75

Dec. 1, 2011

2011-12-01T08:44:00.001-07:00

Next week will be the start of another new phase of training. In the strength program we are starting to narrow our focus and get closer to the pot of gold at the end of the rainbow. Conversion phase to power, big weight and explosions is just on the horizon. Keep training hard!
Over the past 2 weeks, we have seen an influx of Conquest members and individuals seeking to advance their levels of fitness and health. It is good to see, and encouraging to know, that people are still looking to get started. I have and always will say that the hardest thing is to walk through the door the first time. After that, everything falls into place. It's never too late to make a change. Get started today

Program 1 - Tabata Routine Week 3 of 3 (Repeat Program from September Start / Check your numbers and look at your progress)
Day 1- Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2 - Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3 - Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day 4 - 10 meter shuttle/Dips/Double Skips/Sit Under
Program 2 - Strength
Upper Two
A1 Single Arm Overhead Rope Tricep Extension 3x8-10 (3,1,2,1)
A2 Shoulder Side Lateral Raise 3x6-8
B1 Dips 4x8-10 (3,1,1,1)
B2 Cuban Press 4x10-12
C1 Shrugs 5x8-10 (3,3,1,3)

Program 3 - Conquest
A.Deadlift 5-4-3-2-1
B. 21-15-9
Sumo Deadlift High Pull 95/65
Wall Ball Shot 20/14 12' line

November 30, 2011

2011-11-30T09:01:00.001-07:00

November 28 and 29

2011-11-29T08:14:00.001-07:00

Sorry for yesterday. We are still having sever and firewall issues. Will it ever end? Yes, but your patience is appreciated. Here is yesterday and today as one post.

Program 1 - Tabata Routine Week 3 of 3 (Repeat Program from September Start / Check your numbers and look at your progress)
Day 1- Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2 - Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3 - Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day 4 - 10 meter shuttle/Dips/Double Skips/Sit Under
Program 2 - Strength - Week 3 of 3
Day 1 Upper 1
Day 2 Lower 1
Day 3 OFF
Day 4 Upper 2
Day 5 Lower 2
Day 6 Sprint work -
Week 3 20 minutes 100 m sprint 100 m jog
Day 7 OFF
Upper One
A1 Incline Dumbbell Press 3x8-10 (3,1,2,1)
A2 Straight Barbell Curls 3x6-10 (2,1,1,1)
B1 1 ¼ Flat Flies 3x6-8 (3,1,2,1)
B2 Mid Back Shrug 3x6-8
C1 StandingOne Arm Barbell Press 3x4-6 (3,1,2,1)
C2 Cross Body Hammer Curls 3x6-8 (2,1,1,1)
D1 One Arm Dumbbell Rows 3x8-10 (3,1,1,1)
Lower One
A1 Olympic High Bar Squats with varying foot width 4x6-8 (3,1,1,1)
B1 Step Back Lunges 3x8-10
B2 Glute/Ham Raise 3x4-6 (5,1,1,1)
C1 Seated Calf Raise 4x10-15 (3,2,3,2)
Upper Two
A1 Single Arm Overhead Rope Tricep Extension 3x8-10 (3,1,2,1)
A2 Shoulder Side Lateral Raise 3x6-8
B1 Dips 4x8-10 (3,1,1,1)
B2 Cuban Press 4x10-12
C1 Shrugs 5x8-10 (3,3,1,3)
Lower Two
A1 Narrow Stance Leg Press feet High on Platform 5x10-12 (3,1,2,1) (80%)
B1 Stiff Leg Deadlifts3x6-8 (4,1,3,1)
B2 Peaderson step ups (6” step) 3x10-12 (3,1,2,1) - Focus on not letting knee dive in
C1 Snatch Grip Deadlifts 5x6-8 (3,1,3,1)

Program 3 - Conquest
Monday
A. Front Squat
- Find a 5 RM
- Use 5 RM number for 5 sets of 5 after completing each set of 5 add 10lbs and do 2 reps
eg. if you squat 200 x 5RM your sets would look as follows
200x5 - 210x2 for 5 sets
B. For Time
15-10-5
Power Clean 165/105
Ring Dips

Tuesday
A. Press
- Find a 5 RM
- Use 5 RM number for 5 sets of 5 after completing each set of 5 add 10lbs and do 2 reps
eg. if you squat 200 x 5RM your sets would look as follows
200x5 - 210x2 for 5 sets
B. Rounds in 10 minutes
10 KBS 55/35
10 Overhead anyway possible 105/75
C. Plank hold for time

November 23, 2011

2011-11-23T08:12:00.001-07:00

This exercise is a favorite and can be utilized for anyone whether they have weights or not weights. It is the body weight glute ham raise. This is a very demanding exercise. I could go through a long winded explanation of how to perform the movement, but the video attached will show the movement and set up. However, I do want to key on a few items. The first is trying to leave your feet relaxed and not pull with your calves tight. This can result in painful cramping in the calves. You won't do this many times before you begin to focus on relaxing the lower leg. The second is changing the position o your body to allow for moderation of the load/stress on the hamstrings. If an individual bends at the waste they are able to change the amount of stress. The straighter an individual is the more stress placed on the hamstrings. The more an individual bends at the waste (bowing) will allow for less stress and more efficient work. The final item, is to focus on the negative/eccentric of the movement. Lower yourself slowly and then utilize your hands in push up position to pop yourself off the bottom and try to explosively contract to come back to the start of the movement. Happy hamstrings everyone!

Program 1 - Tabata Routine Week 2 of 3 (Repeat Program from September Start / Check your numbers and look at your progress)
Day 1- Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2 - Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3 - Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day 4 - 10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 - Strength
Day off

Program 3
A. Deadlift Find a 5 RM
Complete 5 sets of 5 reps at your 5 RM
- 2 min. rest between sets
- Weight stays the same even if you complete less reps
B. AMRAP 5 Minutes
5 Clean Pulls 135/95
10 Plyo Lunge
rest 2 minutes
AMRAP 5 Minutes
5 Snatch Pulls 105/75
10 Jump Squats

November 22, 2011

2011-11-22T08:21:00.001-07:00

The standing weighted cable/band crunch pictured is an amazing way to strengthen the core in a squatting simulated position. The movement itself resembles a good morning, but the load is the cable and is attached to a high pulley with a rope above the individuals head height. If you do not have a high pulley then the lat pulldown works just as well. If you have no access to cables, but do have bands, it can be simulated with bands to the same effect.
To perform the exercise, take a wide squat stance and have the knees slightly unlocked. With the knees unlocked it is easy to cheat the movement, but try to maintain the same amount of flexion at the knee joint throughout the movement. The second mistake can occur when the individual crunches down with the abdominals and rolls themselves into a ball. Try to keep a flat stable core and neutral spine throughout the movement (just like in the good morning movement). Once you are ready to get started and have the apparatus set up, center the weight of your body on the midfoot and hands may grip the rope handle either against the chest or on top of the shoulders by the neck. A towel around your neck will help to alleviate the discomfort of rope or band burns made during the movement. Once set up, crunch down with neutral spine as low as you can go, but never going beyond parallel to the floor. Keep constant tension on your core by never fully standing up at the top of the movement and letting tension off the cable and band. This is a strength movement and thus should be performed with lower reps in mind of no more than 10 reps per set.
This movement will help create the core strength required to stabilize big loads when in the hole of the squat and in potential trouble. Enjoy a stronger abdomen and bigger squat weights!

Program 1 - Tabata Routine Week 2 of 3 (Repeat Program from September Start / Check your numbers and look at your progress)
Day 1- Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2 - Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3 - Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day 4 - 10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 Strength
Lower One
A1 Olympic High Bar Squats with varying foot width 4x6-8 (3,1,1,1)
B1 Step Back Lunges 3x8-10
B2 Glute/Ham Raise 3x4-6 (5,1,1,1)
C1 Seated Calf Raise 4x10-15 (3,2,3,2)

Program 3 Conquest
A. Find a 5 RM and then use in the following protocol. -Weight drops will be dependant on weight utilized. Weight drops should be a minimum of 20 lbs, but it will always be the easiest weight to drop. For example if you are pressing 225 for 5 reps then your drop will be be down to 135 lbs as it is the easiest drop of weight. Some drops will yeild huge AMRAP numbers where others may only give a few. Any questions, please post to comments.
A. Press 5 RM
5 press drop weight AMRAP
(+5 lbs) 4 reps drop weight AMRAP
(+5 lbs) 4 reps drop weight AMRAP
(+5 lbs) 3 reps drop weight AMRAP
(+5 lbs) 2 reps drop weight AMRAP
B. 2 Rounds of
AMRAP Unbroken Push Press
rest 30 seconds
AMRAP Unbroken Push Jerk
Rest 30 seconds and repeat
C. 4 Rounds for Time
20 Double Unders
5 Sprawls

November 21, 2011

2011-11-21T08:27:00.001-07:00

Hopefully this week we have the Windows 7 changeover glitches all figured out. I am looking to do some posting this week on core stability in the powerlifts and how to create a good foundation of secondary movers to help increase those lifts and stay safe while handling bigger and bigger loads. Those posts start tomorrow.

A personal favorite and a great ab strengthener for powerlifters. Tune in tomorrow to find out how to do this movement and find the potential missing link to a big strong turtle shell for a stomach.
Program 1 - Tabata Routine Week 2 of 3 (Repeat Program from September Start / Check your numbers and look at your progress)
Day 1- Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2 - Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3 - Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day 4 - 10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 - Strength - Week 2 of 3
Day 1 Upper 1
Day 2 Lower 1
Day 3 OFF
Day 4 Upper 2
Day 5 Lower 2
Day 6 Sprint work -
Week 2 20 Minutes 75 m sprint 75 m jog -
Week 3 20 minutes 100 m sprint 100 m jog
Day 7 OFF

Upper One
A1 Incline Dumbbell Press 3x8-10 (3,1,2,1)
A2 Straight Barbell Curls 3x6-10 (2,1,1,1)
B1 1 ¼ Flat Flies 3x6-8 (3,1,2,1)
B2 Mid Back Shrug 3x6-8
C1 StandingOne Arm Barbell Press 3x4-6 (3,1,2,1)
C2 Cross Body Hammer Curls 3x6-8 (2,1,1,1)
D1 One Arm Dumbbell Rows 3x8-10 (3,1,1,1)

Lower One
A1 Olympic High Bar Squats with varying foot width 4x6-8 (3,1,1,1)
B1 Step Back Lunges 3x8-10
B2 Glute/Ham Raise 3x4-6 (5,1,1,1)
C1 Seated Calf Raise 4x10-15 (3,2,3,2)

Upper Two
A1 Single Arm Overhead Rope Tricep Extension 3x8-10 (3,1,2,1)
A2 Shoulder Side Lateral Raise 3x6-8
B1 Dips 4x8-10 (3,1,1,1)
B2 Cuban Press 4x10-12
C1 Shrugs 5x8-10 (3,3,1,3)

Lower Two
A1 Narrow Stance Leg Press feet High on Platform 5x10-12 (3,1,2,1) (80%)
B1 Stiff Leg Deadlifts3x6-8 (4,1,3,1)
B2 Peaderson step ups (6” step) 3x10-12 (3,1,2,1) - Focus on not letting knee dive in
C1 Snatch Grip Deadlifts 5x6-8 (3,1,3,1)

Program 3 - Conquest
A. Find a 5 RM and then use in the following protocol.
-Weight drops will be dependant on weight utilized. Weight drops should be a minimum of 20 lbs, but it will always be the easiest weight to drop. For example if you are squatting 225 for 5 reps then your drop will be be down to 135 lbs as it is the easiest drop of weight. Some drops will yeild huge AMRAP numbers where others may only give a few. Any questions, please post to comments.
5 squats drop weight AMRAP
(+5 lbs) 4 reps drop weight AMRAP
(+5 lbs) 4 reps drop weight AMRAP
(+5 lbs) 3 reps drop weight AMRAP
(+5 lbs) 2 reps drop weight AMRAP

B. 4 rounds for Time
10 Squat Clean 105/75
10 Pull Ups
5 Knees to Elbows

November 17, 2011

2011-11-17T12:18:00.001-07:00

I shouldn't have said anything. Just when I though things were okay they are not. I can post from some areas in the school where I have auto log in (my office) but not from others. Don't ask why.....cause I don't know :).

I would like to be having better posts and information, but alas when things do not work when I need them to work I struggle during teaching times to get a post up. Thank you for your patience.

Program 1 Tabata Intervals
Day 4 - 10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 - Strength Programming
Upper Two
A1 Single Arm Overhead Rope Tricep Extension 3x8-10 (3,1,2,1)
A2 Shoulder Side Lateral Raise 3x6-8
B1 Dips 4x8-10 (3,1,1,1)
B2 Cuban Press 4x10-12
C1 Shrugs 5x8-10 (3,3,1,3)

Program 3 - Conquest
A. Thruster 3 RM
B. AMRAP 1 Minute
Box Jump 24/20
Push Press 95/65
Pull Up
Dip

November 16, 2011

2011-11-16T08:14:00.001-07:00

Things seem to be up and running again nice and smooth. The transition to Windows 7 has had a few glitches, but I think the issues that effect us at the Conquest website are all ironed out. Keep spreading the word that there are credits available for individuals looking to come in and start getting fit. There are multiple exercise options that can be explored through the credit program and the rewards, not only in credits, in health will pay dividends for years. See Mr. Gillespie to get started in the program today.

Week 1 of 3
Program 1 - Tabata Routine (Repeat Program from September Start / Check your numbers and look at your progress)

Day 3 - Ring Row/Flag Pole Raise/Burpee/Side Lunge

Program 2 - Strength
Day Off

Program 3 - Conquest
"Karen"
150 Wall Ball Shots for time

Nov. 16, 2011

2011-11-15T15:01:00.002-07:00

Sorry for the late post we had been having some computer issues at school and I was unable to log in until now to post. Better late than never. Program 1 and 2 follow as per program below.

Program 3
A. 100 Sit Ups for Time
B. Deadlift 1 RM
Bench Press 1 RM
C. For Time
30 Power Clean
60 Ring Row
90 seconds cummulative hollow rock

November 14, 2011

2011-11-14T08:19:00.001-07:00

Here is the next round of programming. We have a number of individuals now following programming and staring to make gains in all areas. Remember not to just cast Conquest aside because we are at your local high school. The programs are effective for whatever it is you seek as a goal. Training does not differ from athletes to regular individuals in kind....only in intensity. Everyone has the ability to be an athlete and the tools are right in front of you.

Program 1 - Tabata Routine (Repeat Program from September Start / Check your numbers and look at your progress)
Day 1- Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2 - Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3 - Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day 4 - 10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 - Strength - Week 1
Day 1 Upper 1
Day 2 Lower 1
Day 3 OFF
Day 4 Upper 2
Day 5 Lower 2
Day 6 Sprint work
- Week 1 20 Minutes 50 m sprint 50 m walk
- Week 2 20 Minutes 75 m sprint 75 m jog
- Week 3 20 minutes 100 m sprint 100 m jog
Day 7 OFF

Upper One
A1 Incline Dumbbell Press 3x8-10 (3,1,2,1)
A2 Straight Barbell Curls 3x6-10 (2,1,1,1)
B1 1 ¼ Flat Flies 3x6-8 (3,1,2,1)
B2 Mid Back Shrug 3x6-8
C1 StandingOne Arm Barbell Press 3x4-6 (3,1,2,1)
C2 Cross Body Hammer Curls 3x6-8 (2,1,1,1)
D1 One Arm Dumbbell Rows 3x8-10 (3,1,1,1)
Lower One
A1 Olympic High Bar Squats with varying foot width 4x6-8 (3,1,1,1)
B1 Step Back Lunges 3x8-10
B2 Glute/Ham Raise 3x4-6 (5,1,1,1)
C1 Seated Calf Raise 4x10-15 (3,2,3,2)
Upper Two
A1 Single Arm Overhead Rope Tricep Extension 3x8-10 (3,1,2,1)
A2 Shoulder Side Lateral Raise 3x6-8
B1 Dips 4x8-10 (3,1,1,1)
B2 Cuban Press 4x10-12
C1 Shrugs 5x8-10 (3,3,1,3)
Lower Two
A1 Narrow Stance Leg Press feet High on Platform 5x10-12 (3,1,2,1) (80%)
B1 Stiff Leg Deadlifts3x6-8 (4,1,3,1)
B2 Peaderson step ups (6” step) 3x10-12 (3,1,2,1) - Focus on not letting knee dive in
C1 Snatch Grip Deadlifts 5x6-8 (3,1,3,1)

Program 3 - Conquest
A. 100 Double Unders for Time
B. Back Squat Max 1 RM
Overhead Press Max 1 RM
C. 15 Rounds for Time
2 Burpee Box Jumps 14/20
5 Air Squats

November 9, 2011

2011-11-09T08:42:00.003-07:00

I love to squat! You should love to squat too! The reasons are plain and simple. If you are looking for any type of training response, the biggest and best response always comes from downstairs. Squatting has the highest ability to elicit growth hormone and testosterone secretion. The demands placed on the body force a response. Whether your goal is weight loss or weight gain or even just to increase your level of fitness, squatting is the key.
Student athletes always wish to know what they should do to increase vertical jump, speed, explosion, power, etc. The answer is simple. Full range of motion squatting. Squatting can be done in numerous variations and never needs to be dropped from a program. You can do wide stance, narrow stance, Olympic high bar, power low bar, back squat, front squat, split squat, and the list goes on.
If you don't squat, then you don't know squat:)

We will be closed for the Remembrance Day long weekend, but will resume after the break. Please follow the programming as it is laid out and continue to work on your improvements. Remember to remember. Take a moment of silence before your workout and give thanks to the fact that we are able to have access and the freedom we have to pursue the things we wish for.

Program 1 - Tabata 8 rounds of 20 seconds activity:10 seconds rest - Week 3 of 3

Day 3 - Med Ball Thruster (20/20)/Med Ball Clean (20/20)/Med Ball Kayakers (20/20)/Stationary Lunge
Day 4 - Burpees/Double Unders/Air Squat/Knees to Elbows

Program 3 - Strength
Lower Workout:
A1. Back Squat
Low 5 4-5 Sets x 6 reps (4,1,x,1) + 5%
B1. Stiff Legged Deads with Toes elevated
4 sets x 5 reps (5,1,2,1)
C1. Back Hyper-Extensions
3 sets x 12-15 reps
C2. Weighted Abs
3 sets x 12-15 reps

Upper Workout 2:

A1. Bench
Week 3 – 4 sets x 6 (2,1,x,1) + 5%
B1. Bent Over Rows (Overhand Grip)
4 sets x 6 reps (3,1,1,1)
C1. Incline French Press
3 sets x 10-12 reps
C2. Dips
3 sets x 12-15 reps
D1. 1 ¼ Flat Flys
3 sets x 6-8 reps (2,1,2,1)

Program 3 - Conquest
A. Hang Power Snatch 6 sets of 2 Reps
B. 30-20-10
Overhead Squat (95/65)
Knees to Elbows

Nov.8, 2011

2011-11-08T10:33:00.000-07:00

We will now be open on Wednesday's. Ms. Firkus will be in opening the fitness center for users now that volleyball is done. When you see her make sure you give her a big thank you.

Program 1 - Tabata 8 rounds of 20 seconds activity:10 seconds rest - Week 3 of 3

Day 2 - Sit Up/Box Jump (20/14)/Pull Up/Back Extension

Program 2 - Strength
Upper Workout 1:

A1. Push Press
Week 3 – 4 sets x 6 reps (2,1,x,1) add 5% to week 2
B1. Mixed Grip Pulldowns
4 sets x 8 reps
C1. Side Lying Eccentrics
3 sets x 10 reps
C2. Hammer Curls
3 sets x 8 reps
D1. Bent Arm Pull Down
3 sets x 6 reps

Program 3
A. Back Squat 5 sets of 3 reps
B. 3 Rounds for Time
50 Double Unders
12 Deadlifts @ Bodyweight
21 Box Jumps at 36/24

Nov. 7, 2011

2011-11-07T09:14:00.001-07:00

Program 1 - Tabata 8 rounds of 20 seconds activity:10 seconds rest - Week 3 of 3
Day 1 - Push Up/High Pull (45/45)/Push Press (45/45)/Leg Scissors
Day 2 - Sit Up/Box Jump (20/14)/Pull Up/Back Extension
Day 3 - Med Ball Thruster (20/20)/Med Ball Clean (20/20)/Med Ball Kayakers (20/20)/Stationary Lunge
Day 4 - Burpees/Double Unders/Air Squat/Knees to Elbows

Program 2 - Strength - Week 3 of 3
Monday Tuesday Wednesday Thursday Friday Saturday/Sunday
Low 1     Up 1       OFF            Low 2   Up 2      OFF
Low 3     Up 1       OFF            Low 4   Up 2      OFF
Low 4     Up 1       OFF            Low 5   Up 2      OFF

Lower Workout:
A1. Back Squat
Low 1 4-5 Sets x 7 reps (4,1,x,1) 75% of your 3 rep maximum
Low 2 4-5 Sets x 6 reps (4,1,x,1) + 5%
Low 3 4-5 Sets x 5 reps (4,1,x,1) + 5%
Low 4 4-5 Sets x 7 reps (4,1,x,1) Use Low 2 weight
Low 5 4-5 Sets x 6 reps (4,1,x,1) + 5%
B1. Stiff Legged Deads with Toes elevated
4 sets x 5 reps (5,1,2,1)
C1. Back Hyper-Extensions
3 sets x 12-15 reps
C2. Weighted Abs
3 sets x 12-15 reps

Upper Workout 1:
A1. Push Press
Week 3 – 4 sets x 6 reps (2,1,x,1) add 5% to week 2
B1. Mixed Grip Pulldowns
4 sets x 8 reps
C1. Side Lying Eccentrics
3 sets x 10 reps
C2. Hammer Curls
3 sets x 8 reps
D1. Bent Arm Pull Down
3 sets x 6 reps

Upper Workout 2:
A1. Bench
Week 3 – 4 sets x 6 (2,1,x,1) + 5%
B1. Bent Over Rows (Overhand Grip)
4 sets x 6 reps (3,1,1,1)
C1. Incline French Press
3 sets x 10-12 reps
C2. Dips
3 sets x 12-15 reps
D1. 1 ¼ Flat Flys
3 sets x 6-8 reps (2,1,2,1)

Program 3 Conquest Conditioning
A. Split Jerk 6 x 2
B. "Cindy"
AMRAP 20 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats

November 4, 2011

2011-11-03T09:08:00.000-06:00

When determining bar path it is important to consider the purpose of the bench press in your program. Is the purpose for pectoralis and anterior deltoid development? Aesthetics? Is the purpose an increase in strength or power? The answer to these questions will dictate the path the bar will follow and the position of the arm/elbows.

Aesthetic development:
Those looking to just increase the size and slightly isolate the pectoralis complex will typically use the standard bar path that we see in the gym every day. It is comfortable and takes little thought to move the bar up and down in this path. If you don't know what I am talking about, then walk into any gym and watch the majority of individuals bench pressing and you will see the position. This position has elbows and arms wide, almost perpendicular to the body. The bar contact is quite high on the chest and typically contacts the chest in a position about mid chest and above the nipple line. This bar path naturally arcs in nature. This is a great position for stimulating growth in the pec area and putting maximal stress on chest/anterior deltoid complex.
Strength/Power

The strength and power position is much different. Grip width of the hands remains the same, but the elbow position and bar contact points are much different. Without the proper set up discussed, this bench press style is difficult to perform. For this style of movement we are looking to maximize the stress placed on all major benching muscles (deltoid, pectoralis and triceps). The bar contact point is in line with the xiphoid process at the bottom of the sternum. The path the bar travels in a straight line, finishing directly above where the contact point on the chest wall. The elbow position travels in towards the body during the eccentric phase to allow for a direct line of force to be placed under the bar to accommodate for the lower contact point on the chest.
To make the positional adjustments discussed yesterday and to add a new bar path and contact point to your bench press will take time. You may see an initial drop in numbers as you become accustomed to the different mechanics and stress placed on your body. Do not worry, but stick with it! Millions of power athletes in the world can't be wrong if that is your focus. If you are making the switch from power athlete to aesthetics, the transition will be much easier and natural. Good things come to those who wait.

Program 1 - Tabata 8 rounds of 20 seconds activity:10 seconds rest - Week 2 of 3
Day 4 - Burpees/Double Unders/Air Squat/Knees to Elbows

Program 2 - Strength - Week 2 of 3

Lower Workout:
A1. Back Squat
Low 2 4-5 Sets x 6 reps (4,1,x,1) + 5%
B1. Stiff Legged Deads with Toes elevated
4 sets x 5 reps (5,1,2,1)
C1. Back Hyper-Extensions
3 sets x 12-15 reps
C2. Weighted Abs
3 sets x 12-15 reps

Program 3 - Conquest
A. Bench Press 5 sets of 5 reps
B. AMRAP 5 minutes
Power Clean 5 (115/85)
Box Jump 10 (24/20)
rest 2minutes
AMRAP 5 Minutes
Deadlift (185/135)
Air Squat

November 2, 2011

2011-11-02T08:54:00.000-06:00

The set up for the bench press is one of the most important parts of the lift. It can make or break success when things approach your maximum. The key component is creating tension in the body, which in turn lends to stability. It is a simple fact that a stable lifter can lift more weight than an unstable lifter in that given lift (not looking at functional body strength, just the individual position a lift is being performed in). So how do we create stability? There are many ways to achieve this, but this is how I like to do it:
1. Start high up on the bench with your head completely off the bench
2. Take your grip on the bar and plant your feet at a 90 degree angle at the knee joint. Your feet are now set there and are not allowed to move or shift. Spend a few moments swivelling your feet to make sure the width of stance and feet feel comfortable.
3. Using the bar, and not moving your feet, pull yourself down the bench until your head is completely on the bench. This will cause an arch in your back and you will probably go up on the balls of your feet without your heals contacting the ground. This is okay and we will address the foot position in a moment.
4. You have now created a tight core and somewhat tight quads. The position is now forcing your shoulders and your glutes down onto the bench. If we push our heals to the ground it will allow us to create even more tension and in turn even more power. Don't move your feet. You will initially feel very uncomfortable in this position and may even see a drop in poundage, but as you become accustomed to it you will feel and see the benefits.
5. We are not yet done. The final key to the set up happens once the bar has been unracked. Unrack the bar and hold it over top of the chest in bench press ready position. It is now time to set the shoulders. The picture below shows the standard set up for an average everyday lifter. We are now not that everyday lifter. To set the shoulders you will allow the shoulders to drop by expanding your rib cage when you breathe and pulling the shoulders back. To pull them back it is almost a relaxation of the shoulder and allowing the weight to push them down into the bench. I highlight almost because we never want to create slack in the stable chain we have created.

and that is bench press set up. Hope it helps you get started on your way to bigger weights and benches. Next post we will look at the bar path and elbow position of creating more power in the bench press.

Program 1 - Tabata 8 rounds of 20 seconds activity:10 seconds rest - Week 2 of 3
Day 3 - Med Ball Thruster (20/20)/Med Ball Clean (20/20)/Med Ball Kayakers (20/20)/Stationary Lunge

Program 2 - Strength - Week 2 of 3

Off Day

Program 3
5 rounds for time
10 burpees
200 meter sprint
20 Plyolunges (10/leg)

November 1, 2011

2011-11-01T09:15:00.002-06:00

As promised, here is a little background information on the bench press. This will be a series of posts that will look at some of the ins and outs of the bench press.
First off, the bench press has been given godlike status among the uneducated in weight rooms worldwide. Everyone that has ever lifted a weight wants to know what they can bench, and when they know you lift weights, what you can bench. While my opinions on the bench press being the king of lifts differs from popular social ideas, I do not dislike the lift. My dislike comes more from individuals whose sole focus in the weight room is to bench big weight. I guess everyone needs a goal and they aren't sitting on the couch, but...... True strength, power and fitness comes from overall body strength and not just the ability to move big weight while you are laying down. Guys with big benches are a dime a dozen, but this by no means makes the bench press an easy lift. If you want to get big and jacked, look South at the lower body for results! If you are looking to make an impression on the true lifters and gym crowd, when the questions of weight lifted comes up, ask questions surrounding squats, deadlifts, cleans and to a lesser degree snatches (more so because I am terrible at snatches).
The bench press has many functional transference to sport, and less to life. Some sports that the bench press has been known to help increase performance in range from track and field to football and even hockey. Following posts will look at correct technique, set up, sport transference and how to make your bench bigger.

Program 1 - Tabata 8 rounds of 20 seconds activity:10 seconds rest - Week 2 of 3
Day 2 - Sit Up/Box Jump (20/14)/Pull Up/Back Extension

Program 2 - Strength - Week 2 of 3

Upper Workout 1:
A1. Push Press
Week 2 – 4 sets x 7 reps (2,1,x,1) add 5% to week 1
B1. Mixed Grip Pulldowns
4 sets x 8 reps
C1. Side Lying Eccentrics
3 sets x 10 reps
C2. Hammer Curls
3 sets x 8 reps
D1. Bent Arm Pull Down
3 sets x 6 reps

Program 3 - Strength & Conditioning - Conquest

A. Push Jerk 6 sets of 3 reps
B. 10 - 1 Thruster ladder for time
- take thruster weight from the floor and do unbroken rounds of 10 reps, 9 reps, 8 reps, 7 reps.... down to 1 rep. After each round the bar must be put on the floor and then cleaned back up to position in order to show distiction between rounds. (75/55)
- if you are unable to complete the round unbroken then you must repeat the round.
***This workout courtesy of CrossFit Lethbridge

October 31, 2011

2011-10-31T08:41:00.003-06:00

Happy Halloween everyone!
Today's Health Tip: Try not to eat too much candy......but remember what it's like to be a kid and get excited about it.

Mr. Bowie will be available to open the fitness center after school this week for after school users. Regular days and regular hours. Thanks Mr. Bowie!

Program 1 - Tabata 8 rounds of 20 seconds activity:10 seconds rest - Week 2 of 3 Day 1 - Push Up/High Pull (45/45)/Push Press (45/45)/Leg Scissors
Day 2 - Sit Up/Box Jump (20/14)/Pull Up/Back Extension
Day 3 - Med Ball Thruster (20/20)/Med Ball Clean (20/20)/Med Ball Kayakers (20/20)/Stationary Lunge
Day 4 - Burpees/Double Unders/Air Squat/Knees to Elbows

Program 2 - Strength - Week 2 of 3
Monday Tuesday Wednesday Thursday Friday Saturday/Sunday
Low 1        Up 1       OFF         Low 2    Up 2          OFF
Low 3        Up 1       OFF        Low 4    Up 2          OFF
Low 4        Up 1     OFF         Low 5    Up 2          OFF
Lower Workout:
A1. Back Squat
Low 1 4-5 Sets x 7 reps (4,1,x,1) 75% of your 3 rep maximum
Low 2 4-5 Sets x 6 reps (4,1,x,1) + 5%
Low 3 4-5 Sets x 5 reps (4,1,x,1) + 5%
Low 4 4-5 Sets x 7 reps (4,1,x,1) Use Low 2 weight
Low 5 4-5 Sets x 6 reps (4,1,x,1) + 5%
B1. Stiff Legged Deads with Toes elevated
4 sets x 5 reps (5,1,2,1)
C1. Back Hyper-Extensions
3 sets x 12-15 reps
C2. Weighted Abs
3 sets x 12-15 reps

Upper Workout 1:
A1. Push Press
Week 1 – 4 sets x 8 reps (2,1,x,1)
Week 2 – 4 sets x 7 reps (2,1,x,1) add 5% to week 1
Week 3 – 4 sets x 6 reps (2,1,x,1) add 5% to week 2
B1. Mixed Grip Pulldowns
4 sets x 8 reps
C1. Side Lying Eccentrics
3 sets x 10 reps
C2. Hammer Curls
3 sets x 8 reps
D1. Bent Arm Pull Down
3 sets x 6 reps
Upper Workout 2:
A1. Bench
Week 1 – 4 sets x 8 (2,1,x,1) 75% of your 3 rep maximum
Week 2 – 4 sets x 7 (2,1,x,1) + 5%
Week 3 – 4 sets x 6 (2,1,x,1) + 5%
B1. Bent Over Rows (Overhand Grip)
4 sets x 6 reps (3,1,1,1)
C1. Incline French Press
3 sets x 10-12 reps
C2. Dips
3 sets x 12-15 reps
D1. 1 ¼ Flat Flys
3 sets x 6-8 reps (2,1,2,1)

Program 3 - Strength & Conditioning - Conquest
A. Back Squat 4 sets of 5 reps at max weight drop 10lbs immediately do 2 more reps
B. AMRAP 15 minutes
5 Wall Ball Shots
10 KBS 53/35
15 Sit Ups

October 28, 2011

2011-10-28T08:39:00.000-06:00

A big thank you to Mr. Bowie for volunteering to open the fitness center next week. The fitness center will be open regular hours next week and programming will continue as per normal. We are coming to the end of week 1 of the new phase of programming and I am hoping everyone is doing well and continuing to make gains.
Congratulations to Tyler Ferguson for making the jump to CrossFit Lethbridge and taking his training to the next level. The coaching staff, clients and athletes at CFLA are second to none when it comes to knowledge and training. If you have never had the opportunity to train alongside individuals striving to find another level of fitness (all levels of fitness) then check them out on Saturday's at 10:30 for a free trial class. You won't regret it!!

Program 1
Day 4 - Burpees/Double Unders/Air Squat/Knees to Elbows

Program 2
A1. Bench
Week 1 – 4 sets x 8 (2,1,x,1) 75% of your 3 rep maximum
Week 2 – 4 sets x 7 (2,1,x,1) + 5%
Week 3 – 4 sets x 6 (2,1,x,1) + 5%
B1. Bent Over Rows (Overhand Grip)
4 sets x 6 reps (3,1,1,1)
C1. Incline French Press
3 sets x 10-12 reps
C2. Dips
3 sets x 12-15 reps
D1. 1 ¼ Flat Flys
3 sets x 6-8 reps (2,1,2,1)

Program 3
Tabata Testy - 8 rounds of 20 seconds on 10 seconds off per exercise
Front Squat 65/45
Push Press 65/45
Chest to Bar Pull Ups
Clean Pull 65/45

October 27, 2011

2011-10-26T11:04:00.000-06:00

Sorry for the unscheduled closures. My son was sick and I stayed home to take care of him. Anyone who knows Hayden knows it takes a lot to keep him down. Nasty business!

I would like to remind you of the closures on this Thursday and next week. I will be training at a different facility as a substitute trainer for the following week. Sorry for the inconvenience. I am trying to find someone who would be able to open the facility after schools. In the meantime we are still open at lunch hours. Stay tuned for developments.

The after school credit program will be starting next week. If you are in need of a few extra credits and are currently looking to learn how to workout or are working out then come and book an appointment to go through the requirements.

Program 1 - Tabata 8 rounds of 20 seconds activity:10 seconds rest - Week 1 of 3

Day 3 - Med Ball Thruster (20/20)/Med Ball Clean (20/20)/Med Ball Kayakers (20/20)/Stationary Lunge

Program 2 - Day Off

Program 3 - Conquest
A. Snatch Balance 8 x 2
B. 21-15-9
Front Squat 95/65
Clean Pulls 95/65

October 24, 2011

2011-10-24T09:07:00.002-06:00

This is the start of week 1 of new programming for Program 1 (Tabata) and Program 2 (Strength). As always, we are looking for new people to utilize the fitness center and to challenge their fitness levels. If you are new to the strength programming, I suggest that you start back at the beginning of the year and pick up in Phase 1 (hypertrophy/Muscle gain) and not start in at the program posted for this phase. Each phase works together in order to elicit a desired response. If you skip steps in the program, then it will not work the way it is supposed to. You will still have gains, but not at the desired rate. Program 2 this week is a modification of a program I received from Derek Woodske. I have referenced Derek previously in the Conquest blog, but know that he is quite possibly the most intelligent trainer I have ever worked with. I credit him with many of the successes I have had and the knowledge I have gained. Enjoy!

Program 1 - Tabata 8 rounds of 20 seconds activity:10 seconds rest - Week 1 of 3
Day 1 - Push Up/High Pull (45/45)/Push Press (45/45)/Leg Scissors
Day 2 - Sit Up/Box Jump (20/14)/Pull Up/Back Extension
Day 3 - Med Ball Thruster (20/20)/Med Ball Clean (20/20)/Med Ball Kayakers (20/20)/Stationary Lunge
Day 4 - Burpees/Double Unders/Air Squat/Knees to Elbows

Program 2 - Strength - Week 1 of 3

Monday     Tuesday     Wednesday     Thursday     Friday     Saturday/Sunday
Low 1         Up 1             OFF             Low 2         Up 2        OFF
Low 3         Up 1             OFF             Low 4         Up 2        OFF
Low 4         Up 1             OFF             Low 5         Up 2        OFF

Lower Workout:
A1. Back Squat
Low 1 4-5 Sets x 7 reps (4,1,x,1) 75% of your 3 rep maximum
Low 2 4-5 Sets x 6 reps (4,1,x,1) + 5%
Low 3 4-5 Sets x 5 reps (4,1,x,1) + 5%
Low 4 4-5 Sets x 7 reps (4,1,x,1) Use Low 2 weight
Low 5 4-5 Sets x 6 reps (4,1,x,1) + 5%
B1. Stiff Legged Deads with Toes elevated
4 sets x 5 reps (5,1,2,1)
C1. Back Hyper-Extensions
3 sets x 12-15 reps
C2. Weighted Abs
3 sets x 12-15 reps

Upper Workout 1:
A1. Push Press
Week 1 – 4 sets x 8 reps (2,1,x,1)
Week 2 – 4 sets x 7 reps (2,1,x,1) add 5% to week 1
Week 3 – 4 sets x 6 reps (2,1,x,1) add 5% to week 2
B1. Mixed Grip Pulldowns
4 sets x 8 reps
C1. Side Lying Eccentrics
3 sets x 10 reps
C2. Hammer Curls
3 sets x 8 reps
D1. Bent Arm Pull Down
3 sets x 6 reps

Upper Workout 2:
A1. Bench
Week 1 – 4 sets x 8 (2,1,x,1) 75% of your 3 rep maximum
Week 2 – 4 sets x 7 (2,1,x,1) + 5%
Week 3 – 4 sets x 6 (2,1,x,1) + 5%
B1. Bent Over Rows (Overhand Grip)
4 sets x 6 reps (3,1,1,1)
C1. Incline French Press
3 sets x 10-12 reps
C2. Dips
3 sets x 12-15 reps
D1. 1 ¼ Flat Flys
3 sets x 6-8 reps (2,1,2,1)

Program 3 - Strength & Conditioning - Conquest
A. Clean 10 x 1 (Progressive overload beginning set 1 at 80% of 1 RM and working up from there)
B. For Time
100 Box Jumps (24/20)
100 Ring Rows
100 Med Ball Thrusters (20/20)
100 Sit Ups

October 20, 2011

2011-10-19T13:52:00.001-06:00

Due to school PD days, the Fitness Center will be closed until Monday. Please note the closure for next week on October 27th and the closure the following week from October 31st to November 4th. The fitness center will remain open at lunch hour, so please try to fit your workout into that session. Sorry for any inconvenience.

Please follow the programming listed on the site. A new Strength and Tabata phase will go up next week for those following program 1 and program 2.

October 19, 2011

2011-10-19T08:30:00.001-06:00

There is never too young an age to start pursuing fitness. Exposure to active lifestyles and support from parents goes a long ways. Fitness does not have to be stigmatized by pain and an activity that lacks fun. When you look at the young individuals involved in the workouts and competition with a CrossFit Kids program their smiles and testimonials speak for themselves. What's so wrong with being healthy and encouraging good eating habits? Absolutely nothing! Make the decision to get active today.

Program 1 - Tabata - Week 3

Day 3 - Double Unders/Open Hip Sit Ups/Fist Twists/Air Squats

Program 2 - Conversion to Strength - Week 3

A1 Bench Press 14” 3x6, 3x4, 2x3{3, 1, 2, 1}
B1 Incline Dumbbell Press 4x6 (3, 1, 3, 1)
C1 Decline Rolling Dumbbell Press 4x8
D1 Wide Grip Pull Downs {5,1,2,1}4x8
D2 Triceps Pressdowns 4x25

Program 3 - Conquest

A. Deadlift
B. 4 Rounds for Time
10 Handstand Push Ups
15 Chest to Bar Pull Ups

October 18, 2011

2011-10-18T10:28:00.003-06:00

This question always drives me crazy. "How much do you bench press?" Individuals with big bench presses are a dime a dozen. Those who can move big weight in squats, deadlifts, and olympic movements have put in some serious time. The bench press does have great benefits and despite some bad press (which all lifts have somewhere) and depending on the sport, it has great benefits for athletes. I will be featuring some bench press items in the near future in my posts, so stay tuned for some great bench press information

Program 1 - Tabata - Week 3
Day 2 - Push Ball/Swiss Ball Hamstring Curl/Mackenzie Press/Push Up

Program 2 - strength - week 3
Day Two “Low One"

A1 Dead lifts
Wk3 3x5/2x3/1x2{same as above}
B1 1 ¼ Front Squats 4x5{3, 1, 1, 2}
C1 Back Hyper Extensions 3x15
C2 Standing Calf Raises 3x20{3, 1, 3, 1}

Program 3 - Conquest
A. Power Clean 6 sets of 2 reps
B. 3 Rounds for Time (2 minute rest between rounds)
For Individual Round Time
400 m Run
30 Back Extension

October 17, 2011

2011-10-17T08:56:00.001-06:00

NOTICE OF UPCOMING FITNESS CENTER CLOSURES:
October 27, 2011 (Afterschool Only - Open at Lunch Hour)
Week of October 31 - November 4, 2011 (Afterschool Only - Open at Lunch Hour)

- Sorry for the inconvenience.

This will be week 3 for program 1 and program 2. New programs will be available by the end of the week. In program 2, we have now finished the initial hypertrophy phase (muscle growth), the conversion to strength phase and are ready to start a pure strength phase. Remember, you will only see the true benefit of the programming if you adhere to the schedule and training regime. You must remain consistant and deligent. A good idea to help keep you on track is to keep a logbook of results. This helps you to monitor your progress and continue pushing your limits.

Program 1 - Tabata - Week 3
Day 1 - DB Front Squat/Knees to Elbows/DB Swing/Box Jump
Day 2 - Push Ball/Swiss Ball Hamstring Curl/Mackenzie Press/Push Up
Day 3 - Double Unders/Open Hip Sit Ups/Fist Twists/Air Squats
Day 4 - Ring Row/Fire Hose Climbs/Weight Release Push Ups/DB Curls

Program 2 - Conversion to Strength - Week 3
A1 Seated Military Press (no back support-one leg forward one leg back for support - Use barbell)
3x5{3, 0, 1, 0}, 3x3{no tempo}, 1x8{70% of last triple}
B1 Barbell shrugs (no straps)
2x10{3, 0, 2, 3}, 2x6{no tempo}, 1x5{no tempo}
C1 Cuban Press 3x8
C2 Preacher Curls 8+12{8 reverse, switch hands to normal and do 12. 20 total per set} 3sets
D1 Plate Pinch {pinch plates together and hold 30-40 sec full lockout} 4x as long as possible

Day Two “Lower One”
A1 Dead lifts
Wk3 3x5/2x3/1x2{same as above}
B1 1 ¼ Front Squats 4x5{3, 1, 1, 2}
C1 Back Hyper Extensions 3x15
C2 Standing Calf Raises 3x20{3, 1, 3, 1}

Day Three “Upper Two”
A1 Bench Press 14” 3x6, 3x4, 2x3{3, 1, 2, 1}
B1 Incline Dumbbell Press 4x6 (3, 1, 3, 1)
C1 Decline Rolling Dumbbell Press 4x8
D1 Wide Grip Pull Downs {5,1,2,1}4x8
D2 Triceps Pressdowns 4x25

Day Four “Lower Two”
A1 Back Squats
2x6{3, 1, 2, 1}, 2x4{3, 1, 2, 1}, 2x3(no tempo)
B1 Barbell Lunges 4x8{per leg}
C1 Glute Ham Raise 3x10 (3, 1, 3, 1)
C2 24” Step-ups w/dumbbells 3x8(per leg)
D1 Seated Calf Raises 3x15 (3, 1, 3, 3,)

Program 3 - Conquest
For Time
75 Wall Ball Shots (20/14)
75 Double Unders
50 Thrusters (45/45)
50 Burpees
25 Wall Ball Shots (20/14)
25 Box Jumps (24/20)

October 13, 2011

2011-10-13T12:16:00.001-06:00

Sorry for the late post today everyone. Things got a little busy and it slipped my mind. Today has been a great day of talking performance nutrition with my sports performance class. Nutrition has always been a place where I wish I knew more and was a little Kethelty-ish (Dynamic Nutrition), but not everyone can know everything. However, for those tuning in to Conquest for the first time, check the nutrition page for some tips on eating and solid nutrition. If you don't take the time to read it or are unsure of what it is that you are reading, then take away the fact that nutrition needs to be balanced. All meals need to have proteins, carbohydrates and FATS. Good healthy fats (Omega 3 fish oil, coconut oil, avocado, etc.). Happy eating

Program 1 - Week 2 Tabata

Day 4 - Ring Row/Fire Hose Climbs/Weight Release Push Ups/DB Curls

Program 2 - Week 2 - Strength

Day Three “Upper Two”

A1 Bench Press 14” 3x6, 3x4, 2x3{3, 1, 2, 1}
B1 Incline Dumbbell Press 4x6 (3, 1, 3, 1)
C1 Decline Rolling Dumbbell Press 4x8
D1 Wide Grip Pull Downs {5,1,2,1}4x8
D2 Triceps Pressdowns 4x25

Program 3 - Conquest

A. Split Jerk 6 x 2

B. 21-15-9

Deadlift at Bodyweight

Run 400 m

October 12, 2011

2011-10-12T08:17:00.000-06:00

Yesterday, I briefly touched on the ability of athletes to develop tremendous body control and the ability to be extremely strong when controlling their own bodies. When I think of this type of strength the first type of athletes that pop into my head are gymnasts. Their control over their bodies and strength involved in that control is unparalleled. The second thing that pops into my head is shown in the video above. Strength, grace, coordination, agility, balance. These individuals are amazing!!! The amount of stabilizer strength and overall body strength required for them to complete a performance is truly astounding. Strength and skills, like the ones showcased in the video, can only be attained through hours of diligent practice and training. If you want something bad enough anything is possible.

Program 1 - week 2 - Tabata Training
Day 2 - Push Ball/Swiss Ball Hamstring Curl/Mackenzie Press/Push Up
Day 3 - Double Unders/Open Hip Sit Ups/Fist Twists/Air Squats
Day 4 - Ring Row/Fire Hose Climbs/Weight Release Push Ups/DB Curls

Program 2 - week 2 - Strength
A1 Dead lifts

3x6/2x5/1x3{start the 6’s where you did the 5’s the week earlier}
B1 1 ¼ Front Squats 4x5{3, 1, 1, 2}
C1 Back Hyper Extensions 3x15
C2 Standing Calf Raises 3x20{3, 1, 3, 1}

Program 3 - Conquest
AMRAP 4 minutes
10 Thruster
6 Pull Ups
Rest 2 minutes
AMRAP 4 Minutes
10 Wall Ball Shot
6 Knees to Elbows
Rest 2 minutes
100 Double Unders for Time

October 11, 2011

2011-10-10T21:29:00.000-06:00

Lately there has been a ton of dubstep music around the LCI. I have to say that I am intrigued with it and is about as close to heavy metal as electronica is going to get. However, this is not the time nor the platform to discuss the differences and merits to genres of music. What it is, is a training site filled with useful, and sometimes useless, information. What I want you to pay attention to, and something that blows my mind, is the body control that some of the individuals who dance dubstep demonstrate. They are strength to bodyweight ratio strong. Plain and simple. Check out this guys control, and a pretty chill dub track as well. If we can learn to control our movements the way this man controls his body our chances of having an injury go way down. Also, if we can move slow like the man in this video while under load, our ability to add muscle mass goes up. All this and more learned through lessons in dubstep :)

Program 1 - Tabata Programming week 2
Day 1 - DB Front Squat/Knees to Elbows/DB Swing/Box Jump
Day 2 - Push Ball/Swiss Ball Hamstring Curl/Mackenzie Press/Push Up
Day 3 - Double Unders/Open Hip Sit Ups/Fist Twists/Air Squats
Day 4 - Ring Row/Fire Hose Climbs/Weight Release Push Ups/DB Curls
Program 2 - Strength programming week 2 phase 2
Day One “Upper One”
A1 Seated Military Press (no back support-one leg forward one leg back for support - Use barbell)
3x5{3, 0, 1, 0}, 3x3{no tempo}, 1x8{70% of last triple}
B1 Barbell shrugs (no straps)
2x10{3, 0, 2, 3}, 2x6{no tempo}, 1x5{no tempo}
C1 Cuban Press 3x8
C2 Preacher Curls 8+12{8 reverse, switch hands to normal and do 12. 20 total per set} 3sets
D1 Plate Pinch {pinch plates together and hold 30-40 sec full lockout} 4x as long as possible

Program 3 - Conquest Programming
21-15-9
Thrusters 95/65
Sumo Deadlift High Pull 95/65

October 7, 2011

2011-10-06T12:24:00.001-06:00

A. Back Squat 4x5
B. Squat on the minute within the minute

1 Squat in minute 1
2 squat in minute 2
3 squats in minute 3.....
10 squats in minute 10....
15 squats in minute 15
and so on until the squats cannot be completed within the minute starting on the minute

October 6, 2011

2011-10-06T07:35:00.002-06:00

Sorry about no post yesterday. We were having difficulty with the firewall on the server and was unable to log in to my account.

Please follow the set out programming listed for Program 1 and 2. These programs are set for the next 2 weeks still. Scroll down to see the programs
I will still put program 3: Conquest WODs up daily, but posts may be short until the problem is fixed.

Thanks for your patience

A. Power Clean 5 x 2
B. 25-20-15-10-5
Med Ball Clean and Press (20/14)
Seated Russian Twist (25/10)

October 4, 2011

2011-10-04T09:03:00.002-06:00

Sometimes life can be very simple:
Identify problem
Identify solution
Create plan to achieve solution
Execute plan
Desired Result

Making changes is easier in theory than it is in reality. However, all that holds you back is the fear of the unknown and the comfort of the known. Do you dare to step outside of your bubble and find out what your potential truly is? Follow the above steps and success can be yours!
Program 1 - Tabata Protocol (8 rounds/sets of 20 sec activity to 10 sec rest per exercise)

Day 2 - Push Ball/Swiss Ball Hamstring Curl/Mackenzie Press/Push Up

Program 2 - Strength Training Program (Phase 2 - Conversion to Strength)

* Items written with the same ltter are to be done in superset format with no rest from exercise to exercise.
Day Two “Lower One”
A1 Dead lifts
Wk1 3x8/ 2x6/ 1x5{progress the weight}
Wk2 3x6/2x5/1x3{start the 6’s where you did the 5’s the week earlier}
Wk3 3x5/2x3/1x2{same as above}
B1 1 ¼ Front Squats 4x5{3, 1, 1, 2}
C1 Back Hyper Extensions 3x15
C2 Standing Calf Raises 3x20{3, 1, 3, 1}

Program 3 Conquest Conditioning

AMRAP 15 Minutes
200 m run
5 Push Press
10 Pull Ups

October 3, 2011 (New Program Week 1)

2011-10-03T09:00:00.000-06:00

This is week 1 of the next 3 week installment of programming for Program 1 & 2. Program 3 is ongoing as per Conquest format. Those who were able to follow along with program 2 will be starting their conversion to strength phase and bringing the intensity up a little. The best way to get gains is to stick to the program! Make sure you stay on top of what needs to be done, when it needs to be done.

Program 1 - Tabata Protocol (8 rounds/sets of 20 sec activity to 10 sec rest per exercise)
Day 1 - DB Front Squat/Knees to Elbows/DB Swing/Box Jump
Day 2 - Push Ball/Swiss Ball Hamstring Curl/Mackenzie Press/Push Up
Day 3 - Double Unders/Open Hip Sit Ups/Fist Twists/Air Squats
Day 4 - Ring Row/Fire Hose Climbs/Weight Release Push Ups/DB Curls

Program 2 - Strength Training Program (Phase 2 - Conversion to Strength)
* Items written with the same ltter are to be done in superset format with no rest from exercise to exercise.
Day One “Upper One”

A1 Seated Military Press (no back support-one leg forward one leg back for support - Use barbell)
3x5{3, 0, 1, 0}, 3x3{no tempo}, 1x8{70% of last triple}
B1 Barbell shrugs (no straps)
2x10{3, 0, 2, 3}, 2x6{no tempo}, 1x5{no tempo}
C1 Cuban Press 3x8
C2 Preacher Curls 8+12{8 reverse, switch hands to normal and do 12. 20 total per set} 3sets
D1 Plate Pinch {pinch plates together and hold 30-40 sec full lockout} 4x as long as possible

Day Two “Lower One”
A1 Dead lifts
Wk1 3x8/ 2x6/ 1x5{progress the weight}
Wk2 3x6/2x5/1x3{start the 6’s where you did the 5’s the week earlier}
Wk3 3x5/2x3/1x2{same as above}
B1 1 ¼ Front Squats 4x5{3, 1, 1, 2}
C1 Back Hyper Extensions 3x15
C2 Standing Calf Raises 3x20{3, 1, 3, 1}

Day Three “Upper Two”
A1 Bench Press 14” 3x6, 3x4, 2x3{3, 1, 2, 1}
B1 Incline Dumbbell Press 4x6 (3, 1, 3, 1)
C1 Decline Rolling Dumbbell Press 4x8
D1 Wide Grip Pull Downs {5,1,2,1}4x8
D2 Triceps Pressdowns 4x25

Day Four “Lower Two”
A1 Back Squats
2x6{3, 1, 2, 1}, 2x4{3, 1, 2, 1}, 2x3(no tempo)
B1 Barbell Lunges 4x8{per leg}
C1 Glute Ham Raise 3x10 (3, 1, 3, 1)
C2 24” Step-ups w/dumbbells 3x8(per leg)
D1 Seated Calf Raises 3x15 (3, 1, 3, 3,)

Program 3 Conquest Conditioning
For Time
50-40-30-20-10
DB Front Squat (30/15)
Sit Ups

September 30, 2011

2011-09-30T08:19:00.002-06:00

Big game tonight at University of Lethbridge. LCI will be facing off against Raymond. As always, it looks to be an exciting affair.

Program 1 (This week individuals should be working Tabata numbers they determined in week 1 and used in week 2)

Week 3 of 3 of 4 day Tabata Routine

Air Squat/Lunge/Back Extension/Box Jump (14/20)

Program 2 (Starting weights for week 3 should be established from week 1 & 2 training. Use those numbers as a start point and in the final sets look to make increases wherever possible)
WEEK 3 OF 3
Day 4
3 Position Deadlift (Position1=Below patella / 2=above patella / 3=lockout = 1 rep) 4x4 (No Tempo; 1 second pause at each position)
Towel Pull Ups 4xFailure
Seated Row 4x8-10 (4,1,3,1)
Shrugs 5x8 (3,3,3,3)
Wide Stance Good Mornings 4 x 8-10 (5,1,5,1)

Program 3 (Conquest Programming - Increasing intensity week)
Last week was intro to Conquest week and thus had low volume and low intensity based workouts. This week things will progress and move towards standard programming
For Time
20 Box Jumps (24/20)
20 Deadlifts @ Bodyweight
20 Toes to Bar
15 Box Jumps
15 Deadlifts @ Bodyweight
15 Toes to Bar
10 Box Jumps
10 Deadlifts @ Bodyweight
10 Toes to Bar
5 Box Jumps
5 Deadlifts @ Bodyweight
5 Toes to Bar

September 29, 2011

2011-09-29T07:14:00.000-06:00

Over the past 3 years the Conquest Program has grown in all aspects. I have grown as a coach, a technician, programmer and an athlete. I have strove to expand my existing knowledge base in an attempt to facilitate the best fitness opportunity possible for the youth involved. However, I am not the only one who has seen growth. The Conquest program has seen numerous success stories on all fronts. We have helped (and I use the term help as they are the ones who have done the work) individuals lose weight and become more healthy, athletes performance levels go through the roof and changed the value of fitness for countless others. The Conquest program is here to be whatever it is you need it to be. Whether it is an athlete who is seeking the next level or someone just looking for a more fit looking aesthetic, to improving the general health of participants; the Conquest Program is here for you. Come and take advantage of the opportunities that exist.

Program 1 (This week individuals should be working Tabata numbers they determined in week 1 and used in week 2)
Week 3 of 3 of 4 day Tabata Routine
10 meter shuttle/Dips/Double Skips/Sit Under
Program 2 (Starting weights for week 3 should be established from week 1 & 2 training. Use those numbers as a start point and in the final sets look to make increases wherever possible)
WEEK 3 OF 3
Flat Bench Press 4x8-10 (5,1,5,1)
Incline DB Press with Rotation 4x8-10 (5,1,5,1)
11/4 Flat Flies 4x8 (No Tempo)
Shoulder Laterals 4x8-10 (3,1,2,1)
DB Front Raise 4x10 (5,1,5,1)
Program 3 (Conquest Programming - Increasing intensity week)
Last week was intro to Conquest week and thus had low volume and low intensity based workouts. This week things will progress and move towards standard programming
A. Deadlift 5-5-5-5-5
B. AMRAP 2 min
3 Burpees
5 Air Squats
rest 2 minutes
AMRAP 2 min
3 push Ups
5 Jump Squats

September 28, 2011

2011-09-28T10:46:00.001-06:00

DOESN'T THIS LOOK LIKE FUN!!!!!
Program 1 (This week individuals should be working Tabata numbers they determined in week 1 and used in week 2)

Week 3 of 3 of 4 day Tabata Routine
Ring Row/Flag Pole Raise/Burpee/Side Lunge

Program 2 (Starting weights for week 3 should be established from week 1 & 2 training. Use those numbers as a start point and in the final sets look to make increases wherever possible)

wEEK 3 OF 3
Day 3
OFF

Program 3 (Conquest Programming - Increasing intensity week)

Last week was intro to Conquest week and thus had low volume and low intensity based workouts. This week things will progress and move towards standard programming
A. Press Push Press Push Jerk Complex 6x1.1.1 (Progressive overload)
B. For Time
Run 200m
21 Pull Ups
21 Knees to Elbows
Run 200m
15 Pull Ups
15 K2E
Run 200m
9 Pull Ups
9 K2E

September 27, 2011

2011-09-27T08:35:00.000-06:00

Fitness is not always something gained just by being in a weight room or facility. There are a number of beautiful locations and fun things to do close to home. One in particular is Waterton National Park. On Monday, a small group of Physical Education students, were privileged enough to take in the outdoors. If you have never gone hiking in Waterton then you are missing out. Take time to enjoy the outdoors and set, not just your body, but your mind free.

Program 1 (This week individuals should be working Tabata numbers they determined in week 1 and used in week 2)

Air Squat/Lunge/Back Extension/Box Jump (14/20)

Program 2 (Starting weights for week 3 should be established from week 1 & 2 training. Use those numbers as a start point and in the final sets look to make increases wherever possible)
Day 2
666Squats 6x6 (6,1,6,0)
Narrow stance Leg Press 4x25 (No Tempo)
Glute Hame Raise 4x10 (No Tempo)
Seated Calf Raise 1x20, 1x15, 1x10, 1x5 (3,3,3,3)
Bent Over Laterals 4x10 (No Tempo)
Throat Rows 4 x 12 (3,1,2,1)

Program 3 (Conquest Programming - Increasing intensity week)
Last week was intro to Conquest week and thus had low volume and low intensity based workouts. This week things will progress and move towards standard programming
For time

100 Wall Ball Shots
75 Kettlebell swing
50 MB Twisters
25 Double unders

Sept 26, 2011

2011-09-25T19:18:00.000-06:00

Crossfit High Voltage from Epic Junction on Vimeo.

This is a cool video showing some of the parallels that exist in life as compared to training. Every functional movement we do has the potential to be mirrored, and performed more efficiently, in life. Whether its carrying your school bag or trying to cram your books in a locker. Training and fitness make it easier.

Program 1 (This week individuals should be working Tabata numbers they determined in week 1)

Week 2 of 3 of 4 day Tabata Routine

Day 1

Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2
Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3
Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day 4
10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 (Starting weights for week 2 should be established from week 1 training. Use those numbers as a start point and in the final sets look to make increases wherever possible)
Day 1

Strict Overhead Press 4x8-10 (5,1,5,1)
Skull Crushers 4x12 (5,1,5,1)
Dips 4xFailure (No Tempo)
Straight Bar Curls 4x8 (No Tempo)
Swiss Ball Push Ups 4 x Failure (No Tempo)

Day 2
666Squats 6x6 (6,1,6,0)
Narrow stance Leg Press 4x25 (No Tempo)
Glute Hame Raise 4x10 (No Tempo)
Seated Calf Raise 1x20, 1x15, 1x10, 1x5 (3,3,3,3)
Bent Over Laterals 4x10 (No Tempo)
Throat Rows 4 x 12 (3,1,2,1)

Day 3
Flat Bench Press 4x8-10 (5,1,5,1)
Incline DB Press with Rotation 4x8-10 (5,1,5,1)
11/4 Flat Flies 4x8 (No Tempo)
Shoulder Laterals 4x8-10 (3,1,2,1)
DB Front Raise 4x10 (5,1,5,1)

Day 4
3 Position Deadlift (Position1=Below patella / 2=above patella / 3=lockout = 1 rep) 4x4 (No Tempo; 1 second pause at each position)
Towel Pull Ups 4xFailure
Seated Row 4x8-10 (4,1,3,1)
Shrugs 5x8 (3,3,3,3)
Wide Stance Good Mornings 4 x 8-10 (5,1,5,1)

Program 3 (Conquest Programming - Increasing intensity week)
Last week was intro to Conquest week and thus had low volume and low intensity based workouts. This week things will progress and move towards standard programming

A. Power Clean - Progressive overload to one max working set of 2 reps
B. Split Jerk - Progressive overload to one max work set of 2 reps
C. For Time
2 Rounds
30 KBS 60/40
20 GHD Sit Ups
10 Burpees

September 23, 2011

2011-09-23T07:30:00.001-06:00

This is a great little video clip that was shared with my by Bruce Carbert (Sports Performance Chinook High School). I love the clip and thought I would share it with all of you.

Program 1 (This week individuals should be working Tabata numbers they determined in week 1)

Week 2 of 3 of 4 day Tabata Routine
10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 (Starting weights for week 2 should be established from week 1 training. Use those numbers as a start point and in the final sets look to make increases wherever possible)
Week 2 of 3
3 Position Deadlift (Position1=Below patella / 2=above patella / 3=lockout = 1 rep) 4x4 (No Tempo; 1 second pause at each position)
Towel Pull Ups 4xFailure
Seated Row 4x8-10 (4,1,3,1)
Shrugs 5x8 (3,3,3,3)
Wide Stance Good Mornings 4 x 8-10 (5,1,5,1)

Program 3 (Conquest)
A. Press 5sets of 5 reps (5,1,5,1 Tempo)
B. 12 - 9 - 6 - 3
Push Press 105/75
Strict Pull Ups

September 22, 2011

2011-09-22T08:30:00.002-06:00

Program 1 (Tabata Interval)

10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 (Strength)
Flat Bench Press 4x8-10 (5,1,5,1)

Incline DB Press with Rotation 4x8-10 (5,1,5,1)
11/4 Flat Flies 4x8 (No Tempo)
Shoulder Laterals 4x8-10 (3,1,2,1)
DB Front Raise 4x10 (5,1,5,1)

Program 3 (Conquest)
A. Deadlift 4 sets of 3 reps Remove 30 lbs and attempt 1 set of 10 reps
B. 4 rounds for time
10 SumoDeadlift High Pulls
20 Parallel Bar Dips

September 21, 2011

2011-09-21T08:07:00.000-06:00

How do we grow if we never take a chance? If we never challenge our boundaries. If we never step out of our box. The answer is, we don't! In order to move ahead in life, and in exercise, we have to be willing to fail and to put ourselves out there. If you take the negative connotation of the word failure away, is failure truly a bad thing? I say no! It is as a result of failure that we gut check ourselves and rise above those who would stay in their box. We gain new experiences and we grow. We grow as a person and as a participant. It's time you saw where your failures are and allowed yourself to move past them.

Program 1 (Tabata Interval)
Ring Row/Flag Pole Raise/Burpee/Side Lunge

Program 2 (Strength)
Rest Day

Program 3 (Conquest WOD)
100 Double Unders
rest 30 sec
400 m run
rest 30 sec
75 Double Unders
rest 30 sec
300 m run
50 Double Unders
rest 30 sec
200 m run
rest 30 sec
25 Double Unders
100 m run

September 20, 2011

2011-09-20T08:19:00.001-06:00

Yesterday's post dealt with the subject of commitment. Today is all about follow through! You see, follow through and commitment are 2 totally different and mutually exclusive items. Many people commit to obligations, but not everyone follows through. Individuals who are trying to decide whether or not to come to Conquest, continue at Conquest or begin incorporating Conquest need to commit.....and then follow through. It is that follow through that will yield the gains that you are looking for.

Program 1 (Tabata Interval 8 rounds of 20 sec activity to 10 sec rest ratio)

Day 2
Air Squat/Lunge/Back Extension/Box Jump (14/20)

Program 2
Day 2
666Squats 6x6 (6,1,6,0)
Narrow stance Leg Press 4x25 (No Tempo)
Glute Hame Raise 4x10 (No Tempo)
Seated Calf Raise 1x20, 1x15, 1x10, 1x5 (3,3,3,3)
Bent Over Laterals 4x10 (No Tempo)
Throat Rows 4 x 12 (3,1,2,1)

Program 3 - Conquest
A. Front Squat 5 sets of 5 reps
B. AMRAP 10 Minutes
5 Burpee Box Jumps
10 Sumo Deadlift High Pull (95/65)

September 19, 2011

2011-09-19T08:20:00.000-06:00

This will be the beginning of the second week of phase 1 of training for programs 1 (Tabata Interval) and Program 2 (Strength). Program 3 is continuous and thus does not follow a phase format that the #1 and #2 follow. It is extremely important to maintain consistency when training on a specified program, such as #1 and #2. Consistency allows an individual to adapt to a program, become more proficient in the mechanics of their movements. Most important of all, consistency and improved mechanics leads to an ability to increase intensity. An increase in intensity is what we are looking for! Increases in intensity are synonymous with increases in power. When we increase power we increase our capacity to get work done. Isn't that the point of all good training. Happy training!

Program 1 (This week individuals should be working Tabata numbers they determined in week 1)

Week 2 of 3 of 4 day Tabata Routine

Day 1

Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise
Day 2
Air Squat/Lunge/Back Extension/Box Jump (14/20)
Day 3
Ring Row/Flag Pole Raise/Burpee/Side Lunge
Day 4
10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 (Starting weights for week 2 should be established from week 1 training. Use those numbers as a start point and in the final sets look to make increases wherever possible)
Day 1

Strict Overhead Press 4x8-10 (5,1,5,1)
Skull Crushers 4x12 (5,1,5,1)
Dips 4xFailure (No Tempo)
Straight Bar Curls 4x8 (No Tempo)
Swiss Ball Push Ups 4 x Failure (No Tempo)

Day 2
666Squats 6x6 (6,1,6,0)
Narrow stance Leg Press 4x25 (No Tempo)
Glute Hame Raise 4x10 (No Tempo)
Seated Calf Raise 1x20, 1x15, 1x10, 1x5 (3,3,3,3)
Bent Over Laterals 4x10 (No Tempo)
Throat Rows 4 x 12 (3,1,2,1)

Day 3
Flat Bench Press 4x8-10 (5,1,5,1)
Incline DB Press with Rotation 4x8-10 (5,1,5,1)
11/4 Flat Flies 4x8 (No Tempo)
Shoulder Laterals 4x8-10 (3,1,2,1)
DB Front Raise 4x10 (5,1,5,1)

Day 4
3 Position Deadlift (Position1=Below patella / 2=above patella / 3=lockout = 1 rep) 4x4 (No Tempo; 1 second pause at each position)
Towel Pull Ups 4xFailure
Seated Row 4x8-10 (4,1,3,1)
Shrugs 5x8 (3,3,3,3)
Wide Stance Good Mornings 4 x 8-10 (5,1,5,1)

Program 3 (Conquest Programming - Increasing intensity week)
Last week was intro to Conquest week and thus had low volume and low intensity based workouts. This week things will progress and move towards standard programming

A. Press 5sets of 5 reps
B. For Time
100 WBS (10lbs @ 11'/14lbs @ 12')

2011-09-16T08:32:00.001-06:00

With the weekend looming, the first week of this years Conquest comes to a close. A good week of training for those who attended and nice to see some fresh new faces. If you were unable to make it, remember that we are here for you when you are ready to come. There is no time that is the perfect time to start an exercise program, but getting through the door the first time is the hardest part. Take a risk and come try us. You will find the positive, friendly and communal atmosphere a great thing to be a part of.

Program 1 Tabata Protocol Program

10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 Strength Program

3 Position Deadlift (Position1=Below patella / 2=above patella / 3=lockout = 1 rep) 4x4 (No Tempo; 1 second pause at each position)

Towel Pull Ups 4xFailure
Seated Row 4x8-10 (4,1,3,1)
Shrugs 5x8 (3,3,3,3)
Wide Stance Good Mornings 4 x 8-10 (5,1,5,1)

Program 3 Conquest Programming

AMRAP 15 Minutes
Run 200 m
5 Pull Ups
10 Wall Ball Shots

September 15, 2011

2011-09-15T08:56:00.001-06:00

The role of a strength and conditioning coach is very simple in definition. Make athletes stronger and get them in better condition. However, those individual components are so multifaceted that we could discuss their components for days and not come up with a complete list of all the factors that should be considered. For those individuals checking in on the Conquest site and looking for training tips, hints and info. remember that the programs here are designed for high school aged youth and are modified on a regular basis. The needs of youth who train are so varied that not one individual and program is the same when it is actually executed. On top of that, being a high school, some of our equipment is limited. This changes the dynamics of the programming and the exercises utilized. You will always find base functional multijoint movements here, but how they are put together and other exercises that may be more effective may not be at our disposal. To top it off, we are learning. We are learning how to train, how to move and what pitfalls to watch out for. If you have questions about individual modifications to programming and you are not a Conquest member, feel free to contact me and I will work with you as much as I can.

Program 1 Tabata Protocol Program

Ring Row/Flag Pole Raise/Burpee/Side Lunge

Program 2 Strength Program

Flat Bench Press 4x8-10 (5,1,5,1)
Incline DB Press with Rotation 4x8-10 (5,1,5,1)
1 1/4 Flat Flies 4x8 (No Tempo)
Shoulder Laterals 4x8-10 (3,1,2,1)
DB Front Raise 4x10 (5,1,5,1)

Program 3 Conquest Programming
2 Cycles of AMRAP in 4 Minutes
6 Push Press 95/65
10 KettleBell Swing 53/35
Rest 2 minutes between cycles

September 14, 2011

2011-09-14T11:21:00.001-06:00

In speaking with numerous individuals at Conquest, and from other experiences, I need to stress the importance of keeping a workout logbook. Logbooks allow you to gauge your performance gains, track workouts, plan new workouts and have a reference point to refer back. They provide workouts that you may wish to repeat or just allow you to empirically prove to yourself how far you have come. Keeping a logbook is something every serious training individual or weekend warrior should do.

Tabata Program - 8 rounds of 20 seconds activity:10 seconds rest per exercise
Air Squat/Lunge/Back Extension/Box Jump (14/20)

Strength Program (1 min rest between sets)
666Squats 6x6 (6,1,6,0)

Narrow stance Leg Press 4x25 (No Tempo)
Glute Ham Raise 4x10 (No Tempo)
Seated Calf Raise 1x20, 1x15, 1x10, 1x5 (3,3,3,3)
Bent Over Laterals 4x10 (No Tempo)
Throat Rows 4 x 12 (3,1,2,1)

Conquest Program
For Time
40-30-20-10
Walking Lunge
Double Unders

2011-09-11T16:37:00.002-06:00

What path will you choose? As said before this years Conquest site will feature a number of different outlets for all types of fitness and lifting junkies!

Program #1 Conquest Tabata Time (I don't have very much time is not an excuse)

This is a body weight Tabata protocol based workout that will run the course of 2 weeks. It has you training up to 4 times per week. If you can only make it 2 or 3 times a week. No problem!!! Best results will be seen with those individuals who maintain consistency, but sometimes life does not allow for the volume of training we would like to see.

The workout itself will be 16 minutes long in its entirety. The warm up will take you about 15 minutes, if you focus on warming up your body and not your mouth. That's a total of 31 minutes.

Tabata protocol at Conquest will be 8 rounds per exercise of 20 seconds activity followed by 10 seconds of rest in interval style (the original format is only 6 rounds). Tracking results is a must to get the most out of this workout. The first time you do the Tabata workout posted you will go all out and do as many reps as possible in the given time frame with correct technique. At the end of the workout you will find the average score of the 8 rounds and this will give you a Tabata number. This number will be the number you attempt to hold for the next time you do that movement in Tabata protocol for each round. If you are successful then you will bump your Tabata number up by 1 rep and the next time you do that exercise in a workout you will attempt to hold that new number. If you are unsuccessful, then the number you have must be repeated until you can successfully do all 8 rounds and maintain your Tabata number.

Week 1 and Week 2 of 4 day Tabata Routine
Day 1

Push Up/Sit Up/DB Overhead Press (10/15)/Plate Raise

Day 2

Air Squat/Lunge/Back Extension/Box Jump (14/20)

Day 3

Ring Row/Flag Pole Raise/Burpee/Side Lunge

Day 4
10 meter shuttle/Dips/Double Skips/Sit Under

Program # 2: Athlete Based Strength and Conditioning Based Programming; with Major Peak at Christmas Break
This year we will feature an athlete based strength and conditioning program with major peaks at December 23rd and June 15th. This is a non-crossfit style conditioning program and designed for those looking to add mass and strength. There will be some conditioning to the programming, but the predominant focus is on bigger & stronger.

Each phase will last 3weeks and a new phase will begin at the start of the 4th week. Many exercises will have Time Under Tension numbers associated in order to help facilitate as much growth as possible. Because the program is a 3 week program, sets in week 1 will be utilized to determine a weight that is appropriate for the given rep range and time under tension prescribed. This weight will be the weight athletes first set will start at in week 2. In week 2 athletes will attempt to maintain the new weight found in week 1 for the entirety of the sets. If there is 1 set remaining and an individual feels he/she is able to handle a higher intensity then they may look for that weight in the final set. If successful athletes will utilize the new weight to start week 3 at. If unsuccessful, athletes will start week3 at the week 2 weight and attempt to progressively overload as they work through their sets.

Time Under Tensions are always written as 4 characters eg. 3,1,2,1. What these characters correspond to is the number of seconds a given phase should take for an individual to complete a portion of the rep. It is always in the same order. Eccentric(down)/bottom pause/Concentric (up)/Top Pause. An "X" will always represent explode.

Remember....when training for strength NEVER sacrifice technique for intensity!!! NEVER!!!
Weeks 1 - 3
Day 1

Strict Overhead Press 4x8-10 (5,1,5,1)
Skull Crushers 4x12 (5,1,5,1)
Dips 4xFailure (No Tempo)
Straight Bar Curls 4x8 (No Tempo)
Swiss Ball Push Ups 4 x Failure (No Tempo)

Day 2
666Squats 6x6 (6,1,6,0)
Narrow stance Leg Press 4x25 (No Tempo)
Glute Hame Raise 4x10 (No Tempo)
Seated Calf Raise 1x20, 1x15, 1x10, 1x5 (3,3,3,3)
Bent Over Laterals 4x10 (No Tempo)
Throat Rows 4 x 12 (3,1,2,1)

Day 3
Flat Bench Press 4x8-10 (5,1,5,1)
Incline DB Press with Rotation 4x8-10 (5,1,5,1)
11/4 Flat Flies 4x8 (No Tempo)
Shoulder Laterals 4x8-10 (3,1,2,1)
DB Front Raise 4x10 (5,1,5,1)

Day 4
3 Position Deadlift (Position1=Below patella / 2=above patella / 3=lockout = 1 rep) 4x4 (No Tempo; 1 second pause at each position)
Towel Pull Ups 4xFailure
Seated Row 4x8-10 (4,1,3,1)
Shrugs 5x8 (3,3,3,3)
Wide Stance Good Mornings 4 x 8-10 (5,1,5,1)

Program 3: CrossFit Style Conquest Programming
This type of program is an anaerobic conditioning based program. It utilizes many aspects of the CrossFit system and incorporates other items from other conditioning systems as well. It offers a different full body workout everyday and participants can count on getting in shape. It is a positive energy infused, supportive program where participants encourage each other to do their best. All different levels are welcome and workouts can all be modified to fit the individual attempting it. New skills are taught on a regular basis. Looking to challenge yourself? This is the option for you!

Tuesday Sept 13, 2011
For Time
50 Push Ups
50 Sit Ups
50 Squats
50 Double Unders
*quick and dirty, but will allow those who have been sedentary to get a start and re-awaken others

Week of September 6, 2011

2011-09-02T12:59:00.004-06:00

The fitness center will remain closed for the after school sessions only for the week of Sept 6, 2011. Conquest sessions and training will commence on the week of September 12, 2011. Keep your eyes peeled for exciting Conquest opportunities and new programs. Students will have the ability to access up to 3 credits towards graduation through the fitness center this year. If individuals are enrolled in the credited course they will have better access to the fitness center during school hours and the ability to access better programming instruction.

Remember we are still here at lunch hours for the week of September 6, 2011. Any and all are welcome

Conquest Kick Off

2011-08-11T10:05:00.004-06:00

Welcome back to another year of Conquest Conditioning!! This year, we will be changing up a number of items within the Conquest world to try and allow for more inclusion and reach even more students. Here are some of the changes that students can look forward to this year:

- Tabata Bootcamp (Only have a half hour to workout - here is your solution)

- CrossFit Style Workouts (Regular Conquest Programming)

- Annual Strength and Conditioning Plan (Year long strength and conditioning program)

- Lifting and Nutrition Seminars with guests and guest speakers

- Special event guest workouts (watch and listen to the announcements for details and sign ups)

The LCI Fitness Center will be open starting after the long weekend. Lunch and after school hours will remain as they have the previous year. Those hours are Monday, Tuesday and Thursday at lunch and after school. As we find other supervisors there is the potential for more hours.

We are also excited about the potential of installing a thumb scan apparatus. This would allow individuals to access the fitness center on their spares. If the scanner passes and is put in place, individuals will have to pass a competency and responsibility test, with Mr. Gillespie, in order to be given access. Stay tuned for more details on this exciting opportunity.

Everyone is welcome and we hope to see you in the LCI Fitness Center. If you have ever wanted to get in shape, then there is no better place than this to have experienced coaching and help, with programs designed to fit the needs and abilities of youth.

May 19, 2011

2011-05-19T12:00:00.002-06:00

Have no equipment? Can't get to the gym? No excuses! Here is a body weight based workout that will knock your socks off or make you tired enough that you can't take them off at all.

WOD

100 Push Ups for time

Rest 1 minute

100 Sit Ups for time

Rest 1 minute

100 Air Squats for time

Rest 1 minute

100 Double Unders for Time

Rest 1 minute

100 m sprint x 3 sets (Rest 30 seconds between each set of sprints)

May 17, 2011

2011-05-17T07:45:00.002-06:00

With Summer rapidly approaching it is important to remind people of the importance of proper hydration in hot weather. Lack of proper hydration has a huge detriment on performance, but more importantly on health. Ensure that if you are exercising out in the heat that you have access to water. Lot's of the time posts like this are followed with telling you how much you should be drinking on a daily basis and how often you should be taking it in. This post is a little different. It's telling you to just drink some water. Not Gatorades, Powerades, energy drinks, etc. Just good ol' fashioned water. Fill it up and drink it down!! You might be surprised at how much better you feel. Don't get stuck on numbers. Create a good habit and pattern and then refine it at a later date.

WOD
Perform 2 Power Cleans & 1 Jerk on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 cleans & 1 jerk.
*Use a maximal weight. 65-80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time

May 16, 2011

2011-05-16T13:06:00.003-06:00

I was sitting debating on what to plan for a workout today and decided I liked what Mrs. Gillespie programmed in for CFLA today. We will be doing a version of Air Force today. A nasty bit of business, but something that teaches you not to give up and push hard. If you don't push hard through this workout then there is....shall we say.....motivational consequences for slow wod'ing

WOD
"Conquest Air Force"
For Time
- Start with 4 Burpees. 4 burpees at the start of each minute throughout the duration of the wod
- All movements done with 80/50 (original wod 95/65)
20 thrusters
20 SDHP
20 push jerk
20 overhead squats
20 front squats

May 12, 2011

2011-05-12T11:26:00.000-06:00

Big news in the Conquest world. I decided to place the T shirt fundraiser up on the CrossFit Lethbridge website to see if we could drum up a little more support for the fundraiser. Little did I know that Tyler Martineau, a member at CFLA and local realtor, would contact me and pledge not just the $20 for the T shirt cost, but donate a large sum to the fitness center. Thank you soooooo much for your support Tyler we appreciate it more than you could ever know.

A. Push Press - Push Jerk Complex

2.2/2.2/2.2/2.2/2.2

B. For Time

"Tyler"

100 Double Unders

30 Press & Rack Jerk Complex 85/55

50 Double Unders

15 Press & Rack Jerk Complex 85/55

May 11, 2011

2011-05-12T11:25:00.000-06:00

A. Back Squat 8 sets of 3 reps with 30 sec between sets

B. AMRAP 12 min

10 Plyo Longe

10 Box Jump 24/20

10 Sit Ups

May 10, 2011

2011-05-10T07:32:00.004-06:00

Conquest Shirts will be on sale for order starting May 10, 2011 - May 18, 2011. The cost of a shirt is $20 and all proceeds go to improving and upkeep of the facility, we all utilize and train in. This fundraiser has helped us to replace worn out and damaged equipment every year for the past 2 years. We hope that this year we will be able to raise enough money to continue that trend. Our stretching mats are in dire need of some love, and are skipping ropes are slowly dwindling into nothingness. The list is long, but with your help we should be able to make some small improvements that have big impacts on student fitness and availability of opportunity.

On top of being able to provider a better opportunity and access to fitness equipment, the T Shirt fundraiser also helps to raise awareness of the opportunities available for students to participate in at the LCI. Fitness can benefit us all and is multifaceted. The fitness center offers a diverse array of opportunities no matter what your fitness level or goals. All individuals are always welcome to a positive and supportive environment. Please help us to help you.

See Mr. Gillespie in the Fitness Center for shirt ordering

WOD

A. Bench Press 8 x 3 (30 seconds rest between sets)

B. Weighted Dips 5 x 5

C. 6 Rounds for Time

200 m Run

10 Burpees

10 Back Extensions

Rest 2 minutes

May 5, 2011

2011-05-05T07:19:00.002-06:00

With the nice weather we have been having, it is time to get outside and take in some fresh air. This is one of my favorite workouts. I love the feeling of "earning" the right to do more pull ups. It is about consistent pace and strength of mind more than body. The run is just long enough to get some good recovery, but not too long to make it monotonous and boring. Enjoy the weather......and the WOD

"Nicole"

Run 400 m

AMRAP Unbroken Pull Ups

* Score is number of completed Pull Ups

CONQUEST SHIRTS COMING SOON....

2011-05-03T08:40:00.005-06:00

As we do every year at Conquest, we will be doing our regular shirt sale fundraiser. 100% of all the proceeds goes to the LCI Fitness Center. Last year we were able to raise enough money to purchase medicine balls, and replace some badly needed spring collars. This year.......who knows? Let's see where shirt sales takes us and then we as a group of fitness center users can decide. The only dilemna is to go with which logo for the shirt. Fitness center users have proofed a few and narrowed it down to the following choices.

May 3, 2011

2011-05-03T07:53:00.004-06:00

Being able to "Back Rack" a weight once started into a set is an important skill to possess. Even more so when the access to bumper plates is as limited as ours. One of the reasons people steer clear of back racking is the potential for the bar to hit the C7 vertebrae that sticks out at the base of the neck, just above where the bar should rest. One of the main reasons people hit this spot is due to nervousness. That nervousness causes individuals to tense up and thus pull the bar in towards the midline. Even a small amount is enough to create a little raspberry and cause some swelling. In order to avoid this stay relaxed and let the weight come down without a lot of stress against it. When you feel the weight "hit/contact" you, absorb the force through the body by cushioning the weight with a knee bend and squatting motion. This will allow you to gradually and smoothly slow the weight down and keep you raspberry free. Stay loose! Stay relaxed!

A. Overhead Complex

Push Jerk (to Back Rack) - Heaving Snatch Balance - Snatch Balance

1.1.1 - 1.1.1 - 1.1.1 - 1.1.1 - 1.1.1

B. Weighted Dips

4 sets of 10Reps

C. AMRAP 6 Minutes

5 Push Press

5 Knees to Elbows

May 2, 2011

2011-05-02T08:55:00.002-06:00

With the conclusion of the CrossFit Open, many athletes around Western Canada will be gearing up for the Western Canadian Regional event in Vancouver. This is the last step prior to the big dance at the CrossFit Games. CrossFit Lethbridge looks to have a number of representatives and just goes to show the competitive spirit and love for fitness we have in our community. Tune in on the CrossFit Games website for updates.

Over the break I was fortunate enough to present a powerlifting seminar at CrossFit Vernon. The session focused on positioning, posturing and accessory exercises to help make big movements even bigger. Thanks to Jeremy Meredith for the opportunity.

WOD

A. 1 1/4 Back Squat 5 sets of 5 Reps

B. 50-40-30-20-10

Air Squats

Double Unders

April 20, 2011

2011-04-20T07:47:00.003-06:00

The CrossFit Journal is an excellent cost efficient method of staying on top of training and nutrition. The publication has numerous free downloadable videos and pdf files that everyone can access. For a very small, worthwhile, cost you can access the entire library. The articles are written by educated and knowledgeable individuals who are living and working in the training world. Here is a link to an excellent article on core training movements. http://www.crossfit.com/journal/library/09_03_3_Ab_Exercises.pdf

A. Hang Power Clean - Front Squat
1-1/1-1/1-1/1-1/1-1

B.Complete within the minute, start on the minute
10 Box Jumps 24"/20"
- Add 2 box jumps every minute until you can no longer complete within the minute
(min 1)10-(min 2)12-(min 3)14-(min 4)16-(min 5)18-(min 6)20.....

C. Plank Hold For Time or cummulative 3 min hollow rock

D. Complete within the minute, start on the minute
5 Chest to Deck Push Ups
- Add 2 push Ups every minute until you can no longer complete within the minute
(min 1)5-(min 2)7-(min 3)9-(min 4)12-(min 5)15-(min 6)17.....

April 19, 2011

2011-04-19T10:34:00.002-06:00

Today we are going to hit the specific spots in the deadlift that cause people to lose positioning. Both spots represent the main stick points and areas individuals lose their lifts. On top of that, it allows us to overload the bottom portion of the lift by paying it a little more attention than normal. A great movement to incorporate into any routine.

A. 3 Position Deadlift 5 x 3

Each rep consists of 3 movements floor to below patella - floor to above patella - floor to lockout

B. For Time (Both movements done in alternating ladder fashion)

Plyo Lunge (Both legs = 1 rep) 10,9,8,7,6,5,4,3,2,1

Pull Ups 1,2,3,4,5,6,7,8,9,10

C. 100 Sit Ups for Time

April 18, 2011

2011-04-18T12:27:00.003-06:00

Here at Conquest we have a collection of hard working students who have decided that good enough is just not good enough. They come in and slug it out every day chasing a higher level of fitness, skill and development of technique. They push their limits, for no public recognition no trophy, nothing more than for the sake of pride and the feeling of what it is like to succeed. To pit their mind and body against something truly difficult and accomplish the tasks needed to be victorious. These individuals know what it is to be alive because they have looked in the mirror and saw a person strong in spirit staring back. They have taken the long, steep winding road instead of the flat straight path so common to our youth.

A. Thrusters 2-2-2-2-2

B. 15 Minutes for total points

1 Front Squat every 30 Seconds

* Use 10 lbs less than heaviest thruster weight for front squat weight

*Missed lifts result in a 30 second rest penalty before continuing the wod

April 5, 2011

2011-04-04T13:48:00.002-06:00

A. Tall Clean
2-2-2-2

B. For Time
25 Front Squat 95/65
25 Box Jump 24/24
25 Push Press 95/65
25 Burpees
25 Clean Pulls 95/65

2011-03-31T12:05:00.001-06:00

Snatch Balance from Mike Jackson on Vimeo.

A. Snatch Balance
2-2-2-2-2
B.For Time
21-15-9
Front Squat 95/65
Box Jump 24"/24"

March 30, 2011

2011-03-30T08:03:00.002-06:00

Master your bodyweight

Body Weight Blaster

For Time

50 Sit Ups

50 Double Unders

50 Squats

50 Push Ups

50 Walking Lunges

30 Sit Ups

30 Double Unders

30 Squats

30 Push Ups

30 Walking Lunges

10 Sit Ups

10 Double Unders

10 Squats

10 Push Ups

10 Walking Lunges

March 23, 2011

2011-03-23T11:28:00.001-06:00

Currently the CrossFit Open has been underway for the past week and a half. The CF Open is a 6 week (now 7 week due to some glitches) on line competition that athletes are competing in to attempt at earning a spot in the CrossFit Regional. Those who move onto the regional event and are successful at the regional level will move onto the CrossFit games. The greatest athletic event on the planet and showcase of the finest human machines we have ever seen. Click on the picture above to go to the CrossFit Games web page and look at results, wods and videos. All up to date info is on the site. Catch the excitement!!

Conquest WOD

A. Hang Power Snatch

2-2-2-2-2

B. For Time

100 Push Ups

100 Sit Ups

100 Box Jumps 24/20

100 Walking Lunges

Conquest Weightlifting

Rest Day

March 22, 2011

2011-03-22T08:25:00.003-06:00

Things in the land of Conquest Computers are not going well. Sorry for the short post.

Conquest Conditioning

A. Push Jerk

2-2-2-2-2

B. 5 Rounds for Time

10 Thrusters 95/65

10 WBS

10 KBS 53/35

Conquest Weightlifting

Deadlift 4 x 6 (3 second negative)

Wide Grip Pull Downs 4 x 6

Seated Row 4 x 6-8

Mid Back Shrug 4 x 15

Bent Over Laterals 4 x 10

March 21, 2011

2011-03-21T08:49:00.002-06:00

Hello Conquest participants. Just wanted to make sure everyone knows that although the website has been a little behind of late, that workouts are still going on. We have new members coming in everyday and bolstering our ranks.

Conquest WOD

a. Squat Clean 6 x 2

b. 20 Rounds for time

3 - Burpees

5 - 1 1/4 Air Squats

Conquest Weightlifting

Incline Bench Press 5 x 5-8

Flat DB Flies 5 x 6-8

Smith Machine Throat Press 5 x 10

Zottman Curls 4x6-8

1 1/4 Barbell Curls 4x6

Incline Alternate DB Curls with retracted scapula and elbows back 4 x 10

March 7, 2011

2011-03-06T15:58:00.002-07:00

If you are looking for an event to participate that is fun and well organized then look to the Runners Soul Moonlight Run. The Moonlight Run will go on March 19, 2011. You can get more information online at http://www.moonlightrun.com/ Challenge yourself to run fast or go to just participate and get some exercise. Hope to see you there!

Conquest WOD
"Cindy"
5 Pull Ups
10 Push
15 Air Squats

Conquest Weightlifting
This is week 3 of 3. If you have been following the programming there will be a new program phase that comes up next week

February 28, 2011

2011-02-28T13:28:00.003-07:00

This is the beginning of week 2 of 3 for the weightlifting side of Conquest Conditioning. Week 1 should have been utilized in order to find the weights you will be using for work weights in week 2. The heaviest weights determined in week 1 will be the starting weights for week 2. The final set of the work sets on week 2 should be a new found weight that will be utilized as the starting point of week 3. If you are unable to achieve a new weight, then this weight will still remain as the start weight for week 3.

Conquest High Intensity is business as usual. I am still working on the shirt logos and hope to have them up soon.

Conquest High Intensity Conditioning
A. Power Snatch 5 sets of 2 Reps
B. 20-15-10-5
Overhead Squat 65/45
Box Jump 24/20

Conquest 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)

February 17, 2011

2011-02-17T07:43:00.003-07:00

WOD

Strength

Squat Clean 1-1-1-1-1-1

Conditioning

4 Rounds for Time

7 Hang Power Clean 95/65

7 DB Swing 40/30

7 Pull Ups

7 Box Jumps 24/20

Conquest BB

3 Position Deadlift 4x4

Pull Ups 4xFailure

Seated Row 4x6-8

Bent Over Laterals 4x10

Shrugs 5x8 (3,3,3,3)

February 16, 2011

2011-02-16T10:54:00.003-07:00

Logo's for shirts should be up for voting for next week.

WOD

Strength

Split Jerk 3-3-3-1-1-1

Conditioning

Run 500 m

50 WBS 20/14

50 Hip Smashers

50 Flag Pole Raises

Run 500 m

Conquest BB

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

February 15, 2011

2011-02-15T07:56:00.003-07:00

Conquest will be featuring extra workouts up on the site from now on. Each set of workouts will follow a 3 week cycle at which time the next phase of programming will go up on the site. The aim of this programming is to help include and incorporate those individuals not looking for the benefits associated with anaerobic/aerobic CrossFit style conditioning. It will be focused more on a body builder style approach. Many students have come and expressed an interest in obtaining programming for this type of workout. Unfortunately, I just do not have the time to create individualized programs for all of them. The approach is broad, yet inclusive. If you have little to no experience working out, the movements are basic and not complex. However, the best things about basic movements is that they work. Once the basics are mastered then expansion and continued learning can occur. The programming can be equally utilized by males and females to tighten, tone, build and strengthen. Not sure what to do.....now you are!

WOD
Strength
Deadlift 5-4-3-2-1-1
Conditioning
AMRAP 8 Minutes
5 SDHP 65/45
5 Burpees

Conquest BB
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

***Day3&4 to come

February 14, 2011

2011-02-14T13:14:00.014-07:00

JUMP & PULL!!!! Need I say more?

Strength:
Hang Snatch (Full Squat) 2-2-2-2-1-1-1

Conditioning
AMRAP 4 Minutes Double Unders
Rest 2 minutes
AMRAP 4 Minutes Thruster 55/35
Rest 2 minutes
AMRAP 4 Minutes Box Jump

February 10, 2011

2011-02-10T10:58:00.004-07:00

Within the next few weeks we will be getting ready to put this years round of Conquest Conditioning T-shirts up for sale. The funds raised through the Conquest shirts go to help fund improvements and maintenance in the fitness center. Every dollar raised above and beyond the cost of the shirts goes directly to the fitness center. I will be posting up logos for the new shirts within the next 2 weeks for you to be able to look at. I am hoping we can continue with the amazing response and support we have seen in the past. You do not have to be a member of the Conquest Conditioning program to be a part of the fundraiser and wear the shirts. Tell your Aunts, Uncles, Grandparents, Nieces, etc. The more money we can raise the more everyone can benefit from the health related activities offered through the LCI Fitness Center.

WOD

Strength: Hang Power Cleans 2-2-2-2-2-2

Conditioning:

"Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats

February 1 & 3, 2011

2011-02-01T09:06:00.002-07:00

Feb 1

Strength: Press 5-5-3-3-1-1

Conditioning:

Tabata

Push Up

Sit Up

Press (45/30)

Air Squat

Feb 3

Strength: Deadlift 5-5-3-3-1-1

Conditioning

"Fran"

21-15-9

Thrusters (95/65)

Pull Ups

January 31, 2011

2011-01-31T11:41:00.003-07:00

When swinging a KB an athlete needs to gear their thinking in the direction of powerful hips. The harder and more aggressive the hips move forward, the easier the KB is to swing. Due to the nature of the KB being pulled over head, many individuals focus more on the shoulder pull and less on the hip drive. This creates an inefficient movement pattern and wastes a lot of energy. In the end you end up relying on your hips for power anyways (as shoulders tire out), so why not start correct from the beginning.

WOD

Strength: Back Squat5-5-3-3-1-1 (3,1,x,1)

Conditioning:

Death by KBS (on the minute within the minute)

- Start on 7 reps. Add 1 rep every minute on the minute until you can no longer complete the prescribed number of reps in the minute.

- Score = # of successful rounds of KBS completed

January 18, 2010

2011-01-18T08:46:00.002-07:00

We are going to start working a few more barbell and weighted movements for the next little while. Conquest participants now have a great basic human movement awareness and need to start pushing outside of their boundaries and comfort zones to keep growing.

Strength Press (3,1,2,1) 5 x 5

Conditioning

AMRAP 15 Minutes

5 Overhead Squats

10 Kettle Bell Swings

January 17, 2011

2011-01-17T12:03:00.002-07:00

Strength Back Squat (3,1,2,1) 5 x 5

Conditioning

For Time

30 Burpees

30 Air Squats

30 Push Ups

30 WBS

30 Ball Slams

30 Walking Lunges

30 Sit Ups

30 Push Press

30 Box Jump

30 Back Extensions

Januray 12, 2011

2011-01-12T09:01:00.003-07:00

Knees to elbows is a great way to target lower abs. If possible try to do them strict. If not then use a kip to aid in the movement and speed at which the workout is being done. Dead hang from the bar with arms straight and outstretched. Activate your abs pulling your knees in an arcing motion towards your elbows. Activate your lower abs by pushing your pelvis to the roof to get them all the way to the elbows. If you do not do this the highest you will get is knees to triceps at best. The photo shows the top portion and a true knees to elbows position. Lower and repeat

WOD

Strength: Press (3 down,1 pause at bottom,2 up ,1 pause at top) 6 x 6

Conditioning:

Do this in true ladder/reverse ladder format. You will alternate between exercises doing one exercise for the prescribed ladder rung of reps followed by the other exercise at the prescribed ladder rung of reps. You must complete the ladder rung you start unbroken otherwise you have to repeat the rung. If you break during the rung you are on then you must repeat that rung.

10-9-8-7-6-5-4-3-2-1 Push Press/Push Jerk

1-2-3-4-5-6-7-8-9-10 Knees to Elbows

January 11, 2011

2011-01-11T11:51:00.002-07:00

During the overhead squat we are going to go slow on the negative portion to help build strength and stability. We are going to spend some extra time in the bottom of the movement to develop some lower end power, and again work on stability. Try to stick to the tempo and use weights that allow you to stay in control. Remember if you run into trouble with the bar, ditch it! We can replace bars, but not people's parts.

WOD

Strength: Overhead Squat (3,2,1,1) 4x5

Conditioning:

3 Cycles for max rounds

AMRAP in 4 Minutes

5 Deadlift (135/95)

10 Push Ups

15 Leg Scissors

Rest 2 minuts between cycles

January 10, 2011

2011-01-10T08:07:00.002-07:00

WOD

Strength: Squat Clean 2 - 2 - 2 - 2

Conditioning:

AMRAP 12 Minutes

3 Power Clean 95/65

9 Box Jump 24/24

January 6, 2010

2011-01-06T07:44:00.002-07:00

I am at the doctor after school today for some of the knee issues that have been flaring up over the past few weeks. They are going to be doing an injection of a compound called monovisc. Without going into details, I am headed to the garage to get a lube job on the creaky joints. The gym will be open and a WOD posted on the board with warm up. Looking forward to getting fully on track with coaching next week. Enjoy!

WOD

Strength: Deadlift (5,1,3,1) 4 x 8

Conditioning

3 Rounds for time

30 Wall Ball Shots 14/10

30 Push Ups

30 Sit Ups

30 Lunges

January 6, 2010

2011-01-05T08:40:00.002-07:00

Just a reminder to everyone that Ms. Firkus is opening the facility on Wednesday's after school. Please ensure that you are on top of getting your workout done, as she only has enough time to usually stay until 4:00. Thank you to Ms. Firkus for allowing us to provide another opportunity for you to come in and get fit.

WOD

Strength Element: Press (5,1,5,1) 4 x 8

Conditioning Element

AMRAP 12 Minutes

3 Push Pess 95/65

6 Olympic Bar Pull Ups

9 Ball Slams 20/20