Sunday, September 15, 2013

September 16, 2013

Hello LCI Fitness Center users and welcome back to another year in the fitness center.  There has been a lot of positive changes over the Summer for the facility and I am excited for all of you to have a chance to come in and experience what we have to offer.  As always we are working hard to continue with our evolution towards being one of the best training facilities within a high school inside of Alberta.  We have many new additions as a result of generous donations, successful grant applications, alumni generosity and some good old fashioned hard work/elbow grease.

Just a reminder that the LCI Fitness Center is an equal opportunity facility that is open to any and all members of the LCI family.  It is a place where all are welcome and everyone stands on equal ground.  We are based in positive attitudes, hard work and a belief that we can help bring out the best in people while building positive lifelong skills.

This year will feature our regular tiered programming with available programming in bodyweight bootcamp style workouts, Strength and Conditioning workouts and anaerobic conditioning based programming.  Featured programming will begin September 13 and users are encouraged to take the first open week and build the routine of being in the fitness center afterschool and do some light general moving to get used to training and moving the body.  Programming will be available in the fitness center each day on the board as we finish the final tweeks and updates to the website. 

As for the website, there is going to be changes that occur over the week that will be reflected in the tabs, links, hours and so on.  To be honest, the start up for school this year has been a little hectic and as a result it has been difficult to find time to get things to the point I would like them to be right now.  Physical space wise we are 100% ready to go.  Web based we have some work.  Thank you for your patience and understanding.

One change that is of note for regular users is the change that will be occurring on Wednesday.  Each Wednesday from 3-4 will be Woman's Wednesday and the facility will be a ladies only during that time frame.  However, do not fret.  The facility is still open on Wednesday to all users male and female from 4-5.

A. Air Squat 4 x 15 reps with a 10 sec static hold at 90 degrees depth in between each set.  No inactive rest.  The sets flow into each other
B. Back Squat 4 x 8 (5,1,5,1)
C. Row 500 m
D. 30 Burpee Box Jumps For Time (20/14)