Big Brother CrossFit Notices:
CrossFit Lethbridge will be holding a running clinic on April 17, 2010 at 11:30 if anyone is interested. Clinic will focus on pose running skills and drills, to make you a more effective runner. email David at crossfit.lethbridge@yahoo.com for more details.
CFLA will also be starting an endurance team that has links to CrossFit Endurance. They will meet on a scheduled basis for training and receieve many fringe benefits such as running shoe discounts, programming, etc. Email David at crossfit.lethbridge@yahoo.com for more details.
CFLA also has an Olympic Lifting Club that meets every Wednesday night from 7-8. The club is specifically focused on Olympic lifting (clean, jerk and snatch). Email Cory at cory.gillespie@lethsd.ab.ca if you are interested.
CFLA will also be starting an endurance team that has links to CrossFit Endurance. They will meet on a scheduled basis for training and receieve many fringe benefits such as running shoe discounts, programming, etc. Email David at crossfit.lethbridge@yahoo.com for more details.
CFLA also has an Olympic Lifting Club that meets every Wednesday night from 7-8. The club is specifically focused on Olympic lifting (clean, jerk and snatch). Email Cory at cory.gillespie@lethsd.ab.ca if you are interested. 
This week Conquest Coaching Staff may need a little help. Over the Easter Break Coach Gillespie went for knee surgery....again. They did some house keeping and tapped some holes in the femur to allow for bone marrow to leak out and fill the space left by missing cartilage. As a result I may or may not be able to coach this week depending on how the day goes. Workout sessions are still a go, but may be coachless. If you are able to help with supervision this week please drop me an email and let me know. It would be greatly appreciated by myself and other fitness center users. Thank you for your support.
Currently we have been following a metabolic conditioning priority and strength biased minority style of programming. After speaking with some Conquest members and the attendance at a number of seminars. Programming will be taking a bit of a change for a one month trial. We will be following a more strength biased program. The reasoning is very simple. Conditioning is easy come and easy go, but strength will always follow you around and is much more difficult to build. When I reflect on the abilities of the Conquest skill sets, we are all in quite good cardiovascular shape, but fall down when it comes to strength and power (as a whole). An increase in power will effectively increase our work capacity as we are able to handle loads for a prolonged period of time, thus increasing our ability to reach another level of fitness. This will be a break-in week to get back in the saddle for those who traveled over the break or those who ended up too busy to do workouts. Starting next week we will be moving over to shadow some of the programming at CFLA and focus on a more strength biased approach for the month of April. There will still be access to metcons on each day, but some days will start with a lift and finish with metcons (metabolic conditioning), whereas other days will be straight metcons with no lifts.
Monday
Tabata (8 sets/exercise of 20 seconds on 10 seconds off)
Push Up
Sit Up
Press @ 45
Air Squat
Tuesday
5 Rounds for Time
5 Deadlifts Guys @ 185 Gals @ 135
10 Burpees
Wednesday
Personal Lift Day.
Choose a lift you have wanted to increase strength or test in and do that lift.
Tech Day.
Choose some movements you have been struglling with and practice your form and technique
Thursday
21-15-9 for time
Push Press Guys @ 95 Gals @ 65
Pull Ups
Friday
Squat a Minute
# of squats = # of minutes you have been squatting.
Must complete within the minute time frame
Lack of depth or improper form will result in completion of the WOD
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