February 7, 2012

Today will be the first day of new member orientation.  New member orientation will consist of teaching new individuals the correct techniques to a range of functional movements and helping existing members continue to refine their movement skills.  Unfortunately, I was unable to accommodate the schedule of newbies yesterday, but am excited and hopeful to see some new faces out today.  If you have been a long time Conquest member and wish to only participate in the WOD (workout of the day) today, then you will do so uncoached as my primary responsibility will be with the new individuals.
There will be a few changes to the Conquest Program that will be coming up this semester.  In order to fight some of the chaos created by trainees of different calibre, those looking to learn vs. those looking to refine technique and the randomness of times people show up at, we will be standardizing the schedule.  Conquest class will begin at 3:15 and will run to 4:15.  Warm ups will be done in a group format with either myself or an experienced Conquest member running the warm up as per the instructions and movements that are always on the board.  Those who show up early may begin warming up on their own if they so choose, but will be expected to join the group for the remainder of group warm up once it begins.  In short, do some mobility work and get warm, but we all go together when it's time to get going.  This lends to the group atmosphere that is integral to the group setting and positive attributes associated with the Conquest group training mantra.  This also allows me to spend some time with each and every one of you ensuring that your technique is correct and how I would like it to be.  The 15 minutes from end of school bell until Conquest start time should be more than sufficient for athletes to wrap up discussions with teachers, collect their school work and make it to the session on time.  It will also allow me to wrap up my day so that I can devote my full attention to the group.  If you are late, do your best to catch up and join in, but you may be asked to do an alternate workout for the day or not participate based on how late you are into the session.  Please be on time!!!

Thank you in advance for helping make this change occur and supporting the Conquest program.  We have some exciting opportunities coming up this semester for you to take part in and to showcase your hard work.  Keep training and encourage your friends to join in.

Program 1
Day 2
Air Squat/Lunge/Back Extension/Box Jump (14/20)
Program 2
Day 2.
Sprint 100 m walk 50 m sprint 100 m walk 50 m for 20 min

Program 3
A. Bench Press 8 sets x 3 reps 30 sec rest between sets
B. 5 rounds for time
20 Wall Ball Shots
10 Burpees

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