NEWS 

Jan 16, 2012 - Mary Lee works on her Back Squat and Thrusters. Agnes G works on her King Deadlifts, Back Squat, and Step Ups.


Jan 14, 2012 - Christy P works on her Chins, and some Isolation/Imbalance work. Jose G comes in for a PD. Mary Lee, Don, and I work on some Olympic Technique and then a 20mins mover.


Jan 13, 2012 - Curtis C comes in for Assessment 1. Mary Lee works on her Deadlift. Jeffrey and Shira work on their King Deadlifts, and Glute Ham Raise. Christina T works on her Glute Ham Raise and some 3mins AMRAPS. G and P work on 30sON/30s Off Repeats.


Jan 12, 2012 - Lovedeep works on a Squat Complex. Mary Lee K works on a 3mins AMRAP x 4. Alex T works on his Wide Grip Bench Press and Weighted Body Row.

My Workout Today

A - 5 Rounds of:
- 6 DL
- 6 BB Row
- 6 Hang Power Clean
- 6 Push Press
- 6 Back Lunge
- 6 Back Squat
(85s)

B - Rowing Work.


Jan 11, 2012 - Agnes and Eszter G work on their Push Ups, Body Rows, and Ball Slam. Justin F works on a Barbell Squat Back Lunge/Squat Complex. G works on a 3min AMRAP.

My Workout Today
A - Bowen
+
20mins Jump Rope Intervals.


Jan 10, 2012 - Laura P works on her Chins and Kettle Bell Swings. Mary Lee works on her 3-Position Pulse Bench Press. Mark H works on his DB Rear Leg Elevated Split Squat. Christina T works on an upper body breather.

My Workout Today

A - 3-Position Pulse Bench Press 10/10/10 x 4(10s/10s/120s)
B1 - Db Incline/Flat/Decline Press 10/10/10 x 4
B2 - Db Row 10/Arm x 4


Aug 16, 2011 - Lovedeep works on his Split Stance Deadlifts and Back Lunge.


Aug 15, 2011 - "Walker" and "Texas Ranger" set new PR's in the High Bar Back Squat! Congrats guys, great job! Jordan K works on his a High Bar Ladder and some 1-Arm Burpee's. Steve, Agnes, and Peter G work on their Back Lunges and Chins.


Aug 13-14, 2011 - Rest day for most.

My Workouts Today

AM
A - Power Clean and Jerk 1, 1, 1 (3mins) - 200/200/200/200/200
B1 - Db Split Stance DB Semi Stiff 14x3 (0s) - 65/65/65
B2 - Gh Raise 12x3 (120s) - 12/12/12
C - !-Arm Burpee's 30x1

PM
Warm Up Run 5mins
A - 10s Run @ 85%/30s Easy Walk x 20
Rest 5mins
Repeat


Aug 12, 2011 - "W" and "TR" set new Deadlift PR's @ 435! Congrats again boys!
Mary Lee works on her Snatch Grip Deadlift and some Gh Raises. Don K works on some Neutral Grip Incline Press, and Neutral Chins. Shira works on her Hang Clean, Back Squat, and gets her first Chin Ups! Congrats Shira!!

Aug 11. 2011 - Lovedeep works on his Snatch Grip Deadlift and some Core work. Mary Lee works on her Decline Press and PR's with 100 for 5 easy! Jordan K works on his Alactic Endurance. Mark H works on his Incline Press. Christina T works on Chins.


July 13, 2011 - Lovedeep V works on his Decline Press and Barbell Row. Walker works on his Power Snatch and 5 Rounds of Lactate End. Rest day/Walk with the Pup for me.


July 12, 2011 - Lovedeep works on his Split Squat and Front Lunge. Walker and Texas Ranger set new Bench Press PR's! Congrats Fella's! Mary Lee works on a Chipper. Justin F works on his Split Squat and Decline Press. Joe V works on his Overhead Squat and Press.

My Workout Today:
A - Warm Up Run 5mins
B - 60s Run @85% x 8 (3mins)
C - 100 Air Squats (120s)
D - Cool Down 5mins Run


July 11, 2011

Compliance.

When you decide to start your new health and fitness regime that first step is the most important.

If you are unclear as to what is it you really want/need to get out of it, how can you be the minimum 90% compliant you need to be to see results.

Take the time to sit down, think, and write down EXACTLY what it is you want/need and write down how important it is to you. Keep it somewhere as a reminder. Without goals you are just exercising, not training. A goal turns your exercise program into an individualistic, direction oriented training program.

The best individualized "program" will fail without a clear direction.

 

Walker and Texas Ranger work on their Hang Cleans, and some Bottom Up Back Squat. Mandy Flemmer comes in for Assessment. Christina T works on a chipper. Steve G works on his Split Squat and  Military Press.

My Workout Today
A1 - 1/3 Bench Press 3x4 (3-4mins)
A2 - Trap 3 Raise 10x4 (0s)
B1 - Incline Bench Press 8x4 @ 3010  (90s)
B2 - Chest Supported Db Row 8-12x4 (90s)
C - Push Ups 20x3 (60s)
D - Body Row 10x3 (60s)


July 9, 2011 - Rest day for most.

My Workout Today
A - Power Snatch 1, 1, 1 (rest as needed)
B - Power Clean and Jerk 1, 1, 1 (rest as needed)
C - Band Deadlift @ 48% 10x3 (120s)
D - 1-Leg Hip Extension 10/Legx3 (120s)
E - Sumo Deadlift High Pull 20x3 (120s)


July 8, 2011 - Lovedeep works on his Bench Press and Mech Adv Curls. Walker and Texas Ranger work on their Chins. Jordan K works o his Bench Press and Chins. Jeffrey and Shira work on their Band Deadlifts, and Incline Press. Steve, Agnes, and Peter G work on a Deck of Cards. Christina T works on her 1-Leg Extension, Bench Press, and Core. Rest day for me.


July 7 , 2011 - Walker and Texas Ranger work on their Snatch. Agnes G works on her Chins and Back Squat. Jordan Kwas works on his Front Squat and Semi Stiff DL's.

My Workout with Sean Today:
A - Clean and Jerk Tech
B - 4 Rounds of:
- 4 Push Press @135
- 6 Burpee's
- 9 Toes To Bar
(rest as needed)
C - 150 Push Ups


July 6, 2011 - Lovedeep works on his Front Squat and Semi Stiff Deads. Erik H works on his Power Clean. Justin F PR's on his Power Clean with 185! Congrats Buddy! Steve and Peter G work on their Close Grip Bench Press, and Row. Rest day for me.


July 5, 2011 - Walker and Texas Ranger work on their Bench Press and some nastiness.

My Workout Today

A1 - Bench Press 8x5 @ 31X1 (90s)
A2 - Db External Rotation 8/Armx5 @ 3010 (90s)
+
8 Rounds of:
- 30s of Muay Tai (Heavy Bag)
- Rest 90s
- 30s of Kettle Bell Swings
- Rest 90s


July 4, 2011 - Walker and Texas Ranger work on their Hang Power Clean. Agnes G works on her Trap Bar Deadlift and Incline Press. Christina T works on her Chins, and King Deads.

My Workout Today
A1 - 15 Over Head Squat @ 105lbs x 3 (0s)
A2 - 1 Lap Run x 3 (4mins)

B1 - Parascope Lunges 20x3 @ 16kg (0s)
B2 - 50 Double Under's (3mins)


July, 2011

First Peek Into The New ATP Facility!


(Jay Gets Ready For His New PR Squat!)


May 11, 2011 - Agnes G works on her Chins and Push Ups.


My Workout Today

- 60+mins Zone 1 with the pup for me.


May 10, 2011 - Lovedeep works on his Deadlift and Toes To Bar. Mary Lee K works on her Split Squat, and Russian Step Ups. Mark H works on his Trap Bar Deadlift, Press, and Chins. Mary and Joe Anderson work on their Hack Squat and Wall Walks.

My Workout Today

A - Snatch 3, 3, 3, 3, 3 (3-4mins)
B - Back Squat - 5, 3, 3 (3mins)
C - Dn Walking Lunges 10x4 (2:30)


May 9, 2011 - Agnes G works on her Split Squat and some Core. Trish and Katie work on their Running. Nick works on his Squat. Christina T PR's on her back squat with 140lbs! Congrats! Steve and Peter G work on their Zercher Squat and Chins.

My Workout Today
A1 - 1/4 Bottom Up BP 2-3x5 (90s)- 286x3 - 296x3 - 301x3 - 301x3 - 301x2
A2 - Dips 3-5x5 (90s) - 24kgx5 - 32kgx5 - 32kg+5x3 - 32kg+5x3 - 32kg+5x3
A3 - Dips 3-5x5 AFAP (90s) - 5 - 5 - 5 - 5 - 5
A4 - Burpee's 10x5 (90s) - 10 - 10 - 10 - 10 - 10
A5 - Lying Med Ball Plyo Toss 10x5 (90s) 10 - 10 - 10 - 10 - 10 - 10


May 8 , 2011 - Rest day for most


May 7, 2011 - Christina T PR's on her Trap Bar Deadlift with 201! Congrats!

My Workout Today

A - Run 5mins

B - 15s Sprint/Walk easy for 2mins x 10

C - Run 5mins




My Workout Today

A1 - 1/2 Back Squat To Pins 2-3 x 5 (90s) @ 306
A2 - Front Squat 3-5 x 5 (90s) @ 208-218
A3 - Hang Snatch 2-3 x 5 (90s) @ 110
A4 - Gh Sit Ups 10 x 5 (90s)
A5 - Tuck Jumps 10 x 5 (90s)

+

B - Airdyne Sprints


Athlete Update





Out there pursuing his Wake Boarding Dream.



Congrats on all the success! The hard work has really paid off!


April 18 , 2011 - Get Out And Have Fun!


Well it doesn't look like we are going to get a summer in Calgary this year.

So don't wait for it any more and get out there and take it.

Now that the weather is getting a little better it is time to take advantage of all the benefits that only the sun can provide. Just get out there and make it fun.
(Dexter, one of Rogue's good friends certainly enjoying himself)



April 11, 2011 - Never Enough Time

The most common excuse. "Didn't Have Time". Its never really that we don't have enough time, its that it wasn't made a priority.

If something is that important, you will "find" the time for it.

When you learn to step back and take some time for yourself, you may find yourself being more productive, ending up with a lot more time that you thought you had.



April 2011 - You Are What You Eat Right?

Well kind of. When you fill your body with junk, it only has junk as the building blocks to rebuild with.

What about if you are eating  the right things, in the right amounts?

Well you can still have some major problems. It doesn't matter how good the food is, if you can't break it down and absorb it properly its not doing you much good.






Links

http://atp-seang.blogspot.com/
www.t-nation.com