Friday, October 28, 2011

October 28, 2011

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