Monday, September 10, 2012

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
AMRAP in 7 minutes:
2 manmakers with 25lb dumbells
5 pullups
10 deadlifts 135lbs

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