Don't forget about the Nutrition seminar being offered at Crossfit Lethbridge this Thursday at 8:00 pm. Click on the Crossfit Lethbridge Logo for more details.
Hope everyone had a wonderful Thanksgiving and managed to stuff themselves into insulin and tryptophan like comas. I know that I did. Unfortunately now its time to pay the piper....muahahahahahahahahahahaha.
In celebration of birds being eaten, the birds have decided to fight back. Raven is a student who has been coming to the fitness center for the past 2 years. Over the past two years he has flirted with the Conquest concept and participated in a number of WOD's. Usually he only does the ones that people don't like. Raven has one of the best kipping pull ups in the fitness center and can regular as well as butterfly kip. Don't let his quiet demeaner fool you he is tremendous competitor and knows how to get the job done. Raven is also proof that there is more than one way to skin a cat. As much as he does not perscribe to the Conquest system on a regular basis, he never misses a workout and loves hitting the weights. He is in great shape and has found his own blend of activity to increase his enjoyment level of staying fit. At Conquest throughout the year individuals will be approached by myself and a WOD will be made with your name attached to it. Tuesdays WOD is in honour of Raven and his achievements. Raven we at Conquest salute you....legitmately as Raven has enrolled in the Canadian Armed Forces for after graduation is in the middle of the final steps of getting in. Congratulations!
Monday
Run 5 km
Tuesday
"Black Raven"
5 rounds for time
20 Pull Ups
20 Floor Wipers
20 Push Ups
20 Box Jumps
Wednesday
Tabata (This is a blend of different Tabatas we have done. Please come with your Tabata number to attempt and hold it for the 8 rounds). If you use the website to post your results this would be really easy for you....even if you forget your training journal....wink wink nudge nudge
Fist Twists
Air Squats
Sit Ups
Wall Ball Shots
Thursday
Learn Cleans
Deadlift 4 x 1
Bench Press 4 x 3
Friday
"MacD"
5 Rounds for Time
10 MB Tricep Push Ups
8 Turkish get ups (4 per arm)
20 Lateral Lunges (10 each direction)
25 Lateral to Front Scoops guys @ 10lbs Gals @ 5 lbs
Posts
