Sunday, September 9, 2012

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
2 rounds for time
1000m row
30 air squats
15 burpees onto a 25lb plate
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