Wednesday, October 3, 2012

October 4, 2012

The facility will be closed today. 
I have an appointment in Banff to see the ortopedic surgeon and hopefully get some good news.  Here is the programming for the day.  See the door and contact the supervisors listed for day time access.  No afterschool access.  Sorry

Program 1: Bodyweight and Intervals (All about the 8's)
Week 1 of 3
Day 3: Tabata - 8 Rounds - Trciep Push Up, Dip Under, 5 meter Side Shuffle Shuttle, Leg Raise

Program 2: Weightlifting
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

Program 3 CFLA & Conquest
Click here to link to CFLA WOD blog

A. Back Squat 5x5
B. For Time
25 Push Ups
25 Double Unders
25 Dbell Sumo Deadlift High Pull
25 Calorie Row
25 Ring Rows
25 Burpees
25 Walking Lunge
25 Ball Slams
Program 4:
See surgeon access future....never give up!!!