October 1, 2012

- The Fitness Center will be open afterschool this Wednesday again.  Thanks again to Patrick Bartoshyk for donating his time.  We hope to see some more faces in training as the word circulates that we have staffing and hours on Wednesday.  Please let people know when you see them

- We have the start of a new 3 week phase of training for programs 1 and 2

- Program 4 is currently on hold until after I have my appointment in Banff with the orthopedic surgeons and have more information as to the status of my knee

If you have been struggling trying to find the motivation to get started, then setting goals for yourself is always a good idea.  We often hear talk of utilizing SMART goals, but what does that really mean?  Above is a picture that summarizes each of the components of the SMART goal.  Write down some goals and bring them in.  Once you have shared your goals it gives you a feeling of accountability to someone and helps to motivate and keep you on track.  I would love to see and help you write and achieve any and all of your healthy goals.

Program 1: Bodyweight and Intervals (All about the 8's)
Week 1 of 3
Day 1: AMRAP 8 minutes - 5 Push Ups 10 Lunges 15 Sit Ups
Day 2: 8 Rounds for Time - 50 Double Unders 15 Burpees
Day 3: Tabata - 8 Rounds - Trciep Push Up, Dip Under, 5 meter Side Shuffle Shuttle, Leg Raise 
Day 4: 8 Rounds for Time - 10 to 1 Plyo Lunge per leg ladder with 100 m run between each ladder level

Program 2: Weightlifting
Week 1 of 3

Day 1

A1. Powerlifting Stance Back Squat 4 x 4-6
A2. Back Extensions 4 x Failure
B. Bulgarian Split Squat 4 x 6/leg
C. Stiff Legged Deadlifts 4 x 8-10
D. Seated Row 4 x 4-6
E. Box Jumps 4 x AMRAP 30 Seconds w/ 30 seconds rest between sets
F. Sit Unders 4 x Fail at 25 lbs

Day 2

A. Seated Overhead Dumbbell Press 4 x 4-6
B. Shoulder Side Laterals 4 x 6-8
C. High Pull 4 x 4-6
D1. Reverse Grip Bench Press 4 x 4-6
D2. Dip Unders 4 x Failure
E. Standing Calf Raise 1x30, 1x25, 1x20, 1x15
F. Hollow Rock 3 minutes Accumulated Time

Day 3

A. Deadlift 4 x 4-6
B. Front Squat 4 x 4-6
C. Shrug with Hip Pop 4 x 6-8
D1. Pull Ups 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Depth Jumps 4 x 5
F. AMRAP Unbroken Weighted Crunch

 
Day 4

A. Dumbbell Bench Press 4 x 4-6
B. Incline Dumbbell Press with Rotation 4 x 6-8
C1. Plyo Push Up to Wall Stall 4 x Failure
C2. Zottman Curls 4 x 6-8
D. 1 Arm Barbell Curl 4 x 8
E. Seated Calf Raise 2 x 16, 2 x 8
F. Rocking Plank 3 minutes Accumulated Time

Program 3 CFLA & Conquest
CFLA
AMRAP 12 Minutes
5 Handstand Push Ups
10 Toes to Bar
1 Set of Agility Dots
Conquest
A. 3 Thrusters every 45 sec until unsuccessful
B. AMRAP 8 Minutes
5 Pull Ups
10 Push Ups
15 Box Jumps 24/20

Program 4:
Curently on days off until I can get swelling back under control. :(

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September 28, 2012

Hi everyone, just wanted to bring your attention to an LCI graduate who is involved in the "Relay for Life" up in Edmonton.  His name is Adam Manery. Here is a piece of the email he sent me regarding this important cause and his contribution and goals for it.

".........I am participating in the Relay for Life again this year. It is on Saturday so this is somewhat of a late email.  Last year I was fortunate enough to raise the most money of any student at the University of Alberta and my team raised the most money of any team at the University as well. This year I would like to raise even more and take a real stand against cancer and a step towards a cure.


There are a lot of charities out there, and many of them are wonderful. This cause in particular is one that is close to me, and the Canadian Cancer Society is a great charity organization. However, If you are willing to donate any sum of money it would be beyond appreciated.

The link to my personal page is:
http://convio.cancer.ca/site/TR/RelayForLife/RFL_AB_even_?px=4216114&pg=personal&fr_id=11773
Here you can see my progress and donate if you wish.
Thank you,
Adam"

If you are able to support Adam in any way, visit his page and help him to help others.

Program 1
Make Up day: View Monday September 24, 2012 for details and workouts

Program 2
Make Up Day: View Monday September 24, 2012 for details and workouts

Program 3
Visit CFLA page here

Program 4
Day off

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September 27, 2012

This photo was taken during the PE 20/30 Waterton Hiking Field Trip.  Hiking is an amazing way to get outside in the fresh air, enjoy the world around us and still get a great workout.  Waterton is in our backyard.  Take advantage of the opportunity and get outside today!

Program 1: Interval Basis (week 3 of 3)

- 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 4. Tabata - Ring Row, Dip, Fist Twists, Star Jumps **6 rounds per exercise

Program 2: Weightlifting(week 3 of 3)
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 4.
Overhead Press 5 x 10
Dumbbell Lateral Raise 4 x 8
Close Grip Bench Press 4 x8-12
Upright Barbell Row 4 x 8
Wide Grip Seated Row 4 x 8
Open Hip Sit Up 4 x 15

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
A) Hang clean- 5 sets of 2 reps
B) 5 rounds for time:
Run 400m
10 deadlifts (bodyweight)
rest 2 mins between rounds
Conquest
A) Front Squat - 5 sets of 2 reps
B) 5 rounds for time:
Run 200m
10 deadlifts
rest 1 mins between rounds
Program 4: - What am I up to.
A) Deadlift 8 sets x 3 reps at 30 seconds rest at 85%
B) Hang Split Snatch 6 x 3 (Not Linked)

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September 25, 2012

Just a reminder to everyone that the facility will be open today.  Thanks again to Patrick Bartoshyk for volunteering his time to help further youth fitness and provide this opportunity.

gotta love the internet eh Pat

Program 1: Interval Basis (week 3 of 3)
- 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.
***If Possible Day 3 should be a day off
Day 3. 6 x 200 m run. 1:1 activity to Rest Ratio


Program 2: Weightlifting(week 3 of 3)
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
***If possible day 3 should be a day off
Day 3.
Deadlift 5 x 10
Split Squat 4 x 8
Pull Ups/Pull Downs 4 x 10
Barbell Shrug 4 x 12
Plank Hold 4 x 1:00 min

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
A) push/split jerk- create a 1 RM
B) 3 push jerk on the minute for 10 minutes.
C) 50-40-30-20-10
walking lunges (load lightly if you need)
abmat situps
Conquest
A) Press 5 x 5
B) 3 Push Press o n the minute for 10 minutes
C) 40-30-20
Walking Lunge
Sit Ups

Program 4:
- What am I up to.
A) 5 rounds of
100 m run 5 burpees
100 m run
40 double Unders
B) 1 1/4Bench Press 5 x 10
C) For Time
100 Double Unders
75 KBS (50)
50 Push Press (75)
25 C2B Pull Ups
D) 3 min Hollow Rock

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September 24, 2012

People always ask what the point behind getting stronger is.  What good does it do you in the real world?  I have lots of answers, but why don't we ask this guy!

Program 1: Interval Basis (week 3 of 3)
- 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.
**6 rounds per exercise of 20 seconds all out activity 10 sec. of rest. If you have an average number from last week attempt to hold the average for all 6 rounds. If you are successful then move up for the following week by 1 rep.
Day 2. Tabata - Push up, Sit Up, Box Jumps, Double Unders (double skips)

Program 2: Weightlifting(week 3 of 3)
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 2.
Bench Press 5 x 10
Cuban Press 4 x 12 (30 sec rest between)
Flat Flies 4 x 8
Alternate Dbell Curl 4 x 8-10/arm
Leg Raise 4 x 10

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
For Time
100 Double Unders
75 KBS (55/35)
50 WBS (20/14)
25 CTB Pull Ups
Conquest
For Time
100 Single Skips
75 KBS 40/25
50 WBS
25 Ring Rows

Program 4:
- What am I up to.
A. 3 Rounds for Time
50 single skips
200 m run
B. Back Squat 5 x 5 
C. Hang Clean 4 x 2, 1 x 1
D. For Time
40 Double Unders
21 Push Ups
21 GHD Sit Ups
30 Double Unders
15 Push Ups
15 GHD Sit Ups
20 Double Unders
9 Push Ups
9 GHD Sit Ups

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September 24, 2012

Conquest and the LCI Fitness Center is excited to announce that we have found week to week supervision for Wednesday after school.  Check the Conquest site every Monday to see if Wednesday will be open for training and access after school. 

We are truly fortunate to have Patrick Bartoshyk donating his time to come in and keep the facility open.  Patrick is a dedicated student at the University of Lethbridge and an extremely knowledgeable trainer and athlete.  He has a tremendous amount of knowledge to offer and share, so be sure to come in and take advantage of this opportunity.  He will be available for assistance with all facets of the fitness center from rowing to lifting to CrossFit.  On behalf of myself, the LCI and the fitness center users, we thank you for the time you have offered to us.

Up Coming Hours Changes For This Week
Wednesday - September 26 Closed during the day only.  THIS WEEK OPEN AFTER SCHOOL
Thursday - October 4 - Closed all day - Mr. Gillespie is away

This will be the final week of program 1 and 2.  There will be new programming up for next week.  Keep tracking your results and staying consistent!

Program 1: Interval Basis (week 3 of 3)
- 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 1. 20 rounds For Time 3 Burpees & 5 Squats
Day 2. Tabata - Push up, Sit Up, Box Jumps, Double Unders (double skips) **6 rounds per exercise
Day 3. 6 x 200 m run. 1:1 activity to Rest Ratio
Day 4. Tabata - Ring Row, Dip, Fist Twists, Star Jumps **6 rounds per exercise

Program 2: Weightlifting(week 3 of 3)
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 1.
Back Squat 5 x 10
Swiss Ball Hamstring Curl 4 x 12 (30 sec rest between)
Step Ups 4 x 8/leg to 20" box
Standing Calf Raise 1x20, 1x15, 1x10, 1x5
Sit Ups 4 x 20

Day 2.
Bench Press 5 x 10
Cuban Press 4 x 12 (30 sec rest between)
Flat Flies4 x 8
Alternate Dbell Curl 4 x 8-10/arm
Leg Raise 4 x 10

Day 3.
Deadlift 5 x 10
Split Squat 4 x 8
Pull Ups/Pull Downs 4 x 10
Barbell Shrug 4 x 12
Plank Hold 4 x 1:00 min

Day 4.
Overhead Press 5 x 10
Dumbbell Lateral Raise 4 x 8
Close Grip Bench Press 4 x8-12
Upright Barbell Row 4 x 8
Wide Grip Seated Row 4 x 8
Open Hip Sit Up 4 x 15

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
A) Overhead Squat- 3 sets of 5 reps
B) Snatch Balance- 5 sets of 2 reps. If you feel comfortable, work on a 1RM.
C) 3 rounds of:
500m row
12 power snatch (95/65)
12 plyo pushups
Conquest
A) Back Squat 3 x 5
B) Snatch Grip Push Press 5 x 2
C) 3 Rounds for Time
500 m row
12 Sumo Deadlift High Pull
12 Push Ups

Program 4:
- What am I up to.
"Vanity and Mobility"
A1. Close Grip Bench Press 5 x 8
A2. Dips 5 x Failure
B1. Alternate DB Curls 5 x 3
B2. Alternate DB Curls 5 x 8 (same movement drop weight to lighter)
C.  Stretching and rolling.  I am having some knee flare ups and need to rest it.  I have nothing against accessory training, but rarely put it on it's own day

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September 20, 2012

Program 1: Interval Basis (week 2 of 3)- 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 4. Tabata - Ring Row, Dip, Fist Twists, Star Jumps **6 rounds per exercise
**6 rounds per exercise of 20 seconds all out activity 10 sec. of rest. If you have an average number from last week attempt to hold the average for all 6 rounds. If you are successful then move up for the following week by 1 rep.

Program 2: Weightlifting(week 2 of 3)
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 4.
Overhead Press 5 x 10
Dumbbell Lateral Raise 4 x 8
Close Grip Bench Press 4 x8-12
Upright Barbell Row 4 x 8
Wide Grip Seated Row 4 x 8
Open Hip Sit Up 4 x 15

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/Conquest
AMRAP in 9 minutes of:
7 KBS (53/35)
7 burpees
50 m run (25m down and 25m back)
-score is total KBS and burpee reps.

Program 4:
- What am I up to.
A. Split Snatch  work up to a heavy single but do not max out
B. 20-15-10
Deadlift @ 185
Pull Ups
Burpees

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September 19, 2012

Program 1: Interval Basis (week 2 of 3)- 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 should be a day off; if you are still training
Day 3. 6 x 200 m run. 1:1 activity to Rest Ratio

Program 2: Weightlifting(week 2 of 3)
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 should be a day off; if you are still training
Day 3.
Deadlift 5 x 10
Split Squat 4 x 8
Pull Ups/Pull Downs 4 x 10
Barbell Shrug 4 x 12
Plank Hold 4 x 1:00 min

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
A) Press- 5 sets of 5
B) 30-20-10 rep rounds for time:
box jumps (20/20)
SDLHP/or clean pulls (105/75)
double unders
ring rows 
Conquest
A) Press 5 sets of 5
B)30 - 20 - 10
Box Jumps
DB High Pull
Double Unders
1 Max time negative pull up

Program 4:
- What am I up to.
Day Off

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September 18, 2012

Short on time today.  Sorry for no post.  Saw this picture on FB this morning.  Figured it would work as a post :).

Program 1: Interval Basis (week 2 of 3)
Day 2. Tabata - Push up, Sit Up, Box Jumps, Double Unders (double skips) **6 rounds per exercise of 20 seconds all out activity 10 sec. of rest.  If you have an average number from last week attempt to hold the average for all 6 rounds.  If you are successful then move up for the following week by 1 rep.

Program 2: Weightlifting(week 2 of 3)
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 2.
Bench Press 5 x 10
Cuban Press 4 x 12 (30 sec rest between)
Flat Flies4 x 8
Alternate Dbell Curl 4 x 8-10/arm
Leg Raise 4 x 10

Program 3: CrossFit Lethbridge & Conquest modified wod
CFLA
A) snatch tech work- the goal is to work on speed and then load.
3 sets of 2 - hang power snatch
3 sets of 2- hang squat snatch
B) AMRAP in 20 minutes:
Row 200m
20 situnders (15/10lb plate)
Run 200m

Conquest
A) Dowel Rod Overhead Squat 4 x 8
Dowel Rod Snatch Balance 4 x 3
B) AMRAP 15 minutes
Row 200 m
20 Sit Unders
Run 200 m

Program 4:
- What am I up to.
A. 3 km run
B. 500 m row for time
C. Push Press 5 x 5
D. AMRAP 10 minutes
5 Pull Ups
10 Sit Ups
15 Squats

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September 17, 2012

Reminders:
Just a reminder that if individuals following program 1 and 2 can take a break on Wednesday and continue with Day 3 on Thursday that would be optimal.
**Also a reminder that this week there will be no music unless you have headphones during the school day.  There is music that comes out of my office during the day, but please be courteous and adhere to the rules.

We are headed into our 3rd week of school and everyone is finally settling into classes and the new schedule.  The fitness center has been busier than ever with the new expanded hours and ability of students to access fitness.  Keep up the good work and continue to spread the word of the availability of this option. 
Speaking of options, the intramural 3 on 3 basketball program is getting ready to lift off the ground.  See Mr. Green for sign up and details. 

As things continue to calm down from school start up, look to the Conquest blog to start popping up some blog posts with information to help you reach your goals and potential.

Program 1: Interval Basis (week 2 of 3)
- 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 1. 20 rounds For Time 3 Burpees & 5 Squats
Day 2. Tabata - Push up, Sit Up, Box Jumps, Double Unders (double skips) **6 rounds per exercise
Day 3. 6 x 200 m run. 1:1 activity to Rest Ratio
Day 4. Tabata - Ring Row, Dip, Fist Twists, Star Jumps **6 rounds per exercise

Program 2: Weightlifting(week 2 of 3)
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 1.
Back Squat 5 x 10
Swiss Ball Hamstring Curl 4 x 12 (30 sec rest between)
Step Ups 4 x 8/leg to 20" box
Standing Calf Raise 1x20, 1x15, 1x10, 1x5
Sit Ups 4 x 20

Day 2.
Bench Press 5 x 10
Cuban Press 4 x 12 (30 sec rest between)
Flat Flies4 x 8
Alternate Dbell Curl 4 x 8-10/arm
Leg Raise 4 x 10

Day 3.
Deadlift 5 x 10
Split Squat 4 x 8
Pull Ups/Pull Downs 4 x 10
Barbell Shrug 4 x 12
Plank Hold 4 x 1:00 min

Day 4.
Overhead Press 5 x 10
Dumbbell Lateral Raise 4 x 8
Close Grip Bench Press 4 x8-12
Upright Barbell Row 4 x 8
Wide Grip Seated Row 4 x 8
Open Hip Sit Up 4 x 15

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
A. Back Squat 3 reps on the minute for 10 minutes (80-85% of 1 RM)
B. 3 rounds for time
5 muscle ups
50 Air Squats
Conquest
A. Back Squat 4 sets x 5 reps technique focussed
B. 3 Rounds for Time
10 Pull Ups
40 Air Squats

Program 4:
- What am I up to.
A. 1500 m row for time
B. Back Squat 5 x 5
C. Hang Clean 5 x 3
D1. Peterson Step Ups 4 x 8
D2. Stiff Legged Deadlifts 4 x 12
E. AMRAP Knees to Elbows in 2 minutes

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September 14, 2012

Programming Points:
Many of you may have noticed that I ran programs 1 and 2, Monday through Thursday this week with 3 days off this weekend.  I want to to put out there, that the only reason I have done so is because those are the days that students at LCI have access to the fitness center.  If I were prescribing program 1 and program 2 to individuals who have access to a gym or training facility during the week and weekend,I would put a rest day on Day 3 and have 2 days rest over the weekend.  That would have program 2 individuals train Mon, Tues, Wed off, Thurs, Fri, Saturday and Sunday off.   This will not always be the case, but is for the format of this 3 weeks.

Those who are following program 3 and program 4, follow as written or as your body feels okay to train.  If your body is asking for a day off, don't be afraid to listen.  Bodies are not built over night and definitely not  built if you spend time injured.  Trust me.....I know on the injuries :)

With the above said, if you have trained Mon- thurs, take the 3 days off.  If you are following p3, p4 then see below. 

Program 1 - Rest or repeat missed day

Program 2 - Rest or repeat missed day

Program 3 -
For Time
200m walking lunges
30 Burpees
100 m walking lunges
30 Sprawls

Program 4
A. Overhead Squat 5 x 6
B. Bench Press 4 x 6 for max weight
rest 1 minute
AMRAP Bench Press 135 lbs for 3 rounds with 20 seconds rest between rounds
C1. Hammer Curls 4 x 10
C2. Drag Curls 4 x12
D1. Reverse Grip Triceps Pressdowns 4 x 12
D2. GHD Sit Ups 4 x 10

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September 13, 2012

Notices:
- Waivers forms are due upon entry into the fitness center for workouts.  If you need a form, please see Mr. Gillespie to pick up a waiver form or click here
- Users need to bring headphones for their music.  This will be strictly enforced beggining Monday September 17, 2012.  We need to ensure the learning environments of the classrooms above the fitness center are preserved and that music is appropriate.  The radio will be played for those without headphones.

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 4. Tabata - Ring Row, Dip, Fist Twists, Star Jumps **6 rounds per exercise

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 4.
Overhead Press 5 x 10
Dumbbell Lateral Raise 4 x 8
Close Grip Bench Press 4 x8-12
Upright Barbell Row 4 x 8
Wide Grip Seated Row 4 x 8
Open Hip Sit Up 4 x 15

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
A1) 4 sets of 5 weighted strict pullups
A2) 4 sets of 5 weighted strict dips
B) 5 rounds for time:
run 400m
15 ball slams
rest 2mins
Conquest
A. 4 Sets x 5 Reps of Negative Pull Ups
B. 4 Sets x 5 Repsof Negative Dips
C. 5 Rounds for Time
200 m run
15 Ball Slams
Rest 1 minute

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
A. 3 Rounds for Time Run 200 m 40 Double Unders B1. Hang Clean 5 x 3 B2. Strict Pull Ups to Failure C. Deadlift 5 x 8 D. 3 Rounds for Time 30 Double Unders Amrap Unbroken Kipping Pull Ups E. 1 round Hollow Rock until broken AMRAP unbroken sit ups

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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

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September 11, 2012

 

Have you seen the foam rollers in the fitness center?  Watched people use them?  Heard about them and their benefits for increasing recovery time, aiding in alleviating sore muscles and regaining mobility ?  Well, even if you have not, this is a great workshop for you to attend.  There will be a muscle tension release workshop being held by Amanda Roemer at the Lethbridge Fitness Club on September 22, 2012.  I have taken this course with Amanda before and she is very qualified and thorough instructor.  The picture may be a little small to read, but you can download all information for the clinic by clicking here.  If you are looking for a little more information you can also look up info. on Myofascial release.

We started off yesterday and here is the programming for today:
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.
- Yesterday was day 1.  See Monday post for entire set of programming for program 1
Day 2. Tabata - Push up, Sit Up, Box Jumps, Double Unders (double skips) **6 rounds per exercise of 20 seconds all out activity, followed by 10 seconds of rest.  You will do all 6 rounds for an exercise in a row before switching up exercises.  6 rounds PU, 6 rounds SU......

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
- Yesterday was day 1.  See the Monday post for the entire set of programming for Program 2
Day 2.
Bench Press 5 x 10
Cuban Press 4 x 12 (30 sec rest between)
Flat Flies4 x 8
Alternate Dbell Curl 4 x 8-10/arm
Leg Raise 4 x 10

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
AMRAP in 7 minutes:
2 manmakers with 25lb dumbells
5 pullups
10 deadlifts 135lbs
Conquest
AMRAP 7 Minutes
2 Manmakers
5 Ring Rows
10 Supermans

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. 
A. Row 1500 m for time
B. Overhead Press 5 x 10
C1. Close Grip Bench Press 4 x 6
C2. Tricep dips 4 x Failure
D. Leg Raise 2 x Failure

 

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Sept. 10, 2012

Welcome to another year of Conquest Conditioning. 
The Conquest Center will be open for regular hours starting today.  Remember to always check the website for workouts, information and unscheduled closures.
I hope that everyone had a great Summer and continued to pursue their own fitness goals.  Grab a friend and come on in! Guys or girls, new members or old members. There is something here to fit you all! This is a great time of year to start getting yourself into a routine with all the other new participants. 
Conquest will be featuring a few different items this year in terms of programming.  As always we will start the year slow and pick up speed as we progress through the semester.  No matter what your activity level has been programming will be modified on site to get you moving and wake your body up..... not leave you in pieces wondering what bus hit you.  Programs 1 (intervals) and Program 2 (weightlifting) will run for 3 weeks in duration.  Program 3 (CrossFit) will run daily and Program 4 is just something a little different to follow if you are interested. 
A big thank you to CrossFit Lethbridge for offering to lend their programming to Conquest participants.  Make sure you stop by and say thank you, or check out the facility to see if it fits your fitness goals

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 1.  20 rounds For Time 3 Burpees & 5 Squats
Day 2.  Tabata - Push up, Sit Up, Box Jumps, Double Unders (double skips) **6 rounds per exercise
Day 3.  6 x 200 m run.  1:1 activity to Rest Ratio
Day 4.  Tabata - Ring Row, Dip, Fist Twists, Star Jumps **6 rounds per exercise

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 1.
Back Squat 5 x 10
Swiss Ball Hamstring Curl 4 x 12 (30 sec rest between)
Step Ups 4 x 8/leg to 20" box
Standing Calf Raise 1x20, 1x15, 1x10, 1x5
Sit Ups 4 x 20

Day 2.
Bench Press 5 x 10
Cuban Press 4 x 12 (30 sec rest between)
Flat Flies4 x 8
Alternate Dbell Curl 4 x 8-10/arm
Leg Raise 4 x 10

Day 3.
Deadlift 5 x 10
Split Squat 4 x 8
Pull Ups/Pull Downs 4 x 10
Barbell Shrug 4 x 12
Plank Hold 4 x 1:00 min

Day 4.
Overhead Press 5 x 10
Dumbbell Lateral Raise 4 x 8
Close Grip Bench Press 4 x8-12
Upright Barbell Row 4 x 8
Wide Grip Seated Row  4 x 8
Open Hip Sit Up 4 x 15

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
2 rounds for time
1000m row
30 air squats
15 burpees onto a 25lb plate
Conquest
2 rounds for time
500m row
20 Air squats
10 Step Back Burpees

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. 
A. For Time
Run 200m
20 signle unders
Run 200m
30 single unders
Run 200m
200m 40 single unders
Run 200m meters
40 double unders
B. Back Squat 4 x 10
C1. Front Squat 4 x 5
C2. Front Rack Step Back Lunge 4 x 5/leg
D. Leg Extensions 4 x 10
E. Situps 1x50

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