September 12, 2012

A reminder that the fitness center is not open Wednesday after school, but access is still available during periods 2, 3 & 4.  If you have not yet been in, come and grab a waiver form and get started today.

Events Link Page:
Also, if you check the sidebar, we have added a link to an events page.  This page is currently just getting started, but should give students access to out of school fitness events and opportunities.  Currently we have some races put on by Runners Soul and by Lethbridge College.  Thanks to Erin Pinder for providing us with this information.  Next time you are in the market for a nice new set of shoes.  Pop in to Runners Soul.  There staff is amazing and very knowledgeable about which shoes would be the best for you.

Program 1: Interval Basis
- This was formally a Tabata protocol program but I have switched it up to cover a wider range of intervals and energy systems. Tabata will still be mixed into the programming, but will not form the basis. These workouts are primarily all bodyweight based and designed to be done including warm up in 30 minutes.
Day 3. 
6 x 200 m run. 1:1 activity to Rest Ratio


Program 2: Weightlifting
This is a basic weightlifting program. It is designed to get your body ready for further programs that have more volume, higher intensities and more complex formats. It will run as follows for 3 weeks
Day 3.
Off

Program 3: CrossFit Lethbridge & Conquest modified wod
- See what CFLA is up to today. For true CrossFit workouts from a real CrossFit box that knows its stuff. Allows you to check your results with other athletes and individuals within the CF community. You can do this by checking the cfla website and going into that days comments. Conquest will offer a modified wod of the cfla wod for younger and less experienced individuals
CFLA
50 Wall Ball Shots
40 Overhead walking lunge with 10 lb plate
30 Box Jumps 20"
20 Push Ups
10 Toes to Bar
Conquest
40 WBS
30 Lunges
20 Push ups
10 Box Jumps
10 Hanging Leg Raise

Program 4:
- What am I up to. Here is my current training program for now. I am coming out of an injury and a long lay off, so the programming will be light and not long in duration or requiring a ton of work capacity. 
Day Off