Strong – Sunday 02/17/19
February 16, 2019

Strong – Sunday 02/17/19

Limited WheelWOD Gear in the gym.

If you want some of the new WheelWOD Gear that’s online for sake and want to skip the shipping cost we have a limited amount in the GYM right now. Get it while supplies last!

STRENGTH:

Bench Press

3-3-3-3-3-3

.

Banded Sh.Press

3-3-3-3-3-3

Superset with

15 Plate Squats knees blocked out

.

CONDITIONING:

5 Rds

Min 1: 30 Sec Max Cal Assault

Min 2: 2 lengths Sled Push

Min 3: 2 Lengths Heavy Belly Carry

Min 4: 30 Sec Max Cal Ski Erg

Min 5: 6 Burpee Box Jump over & 10 Air Squats

Chris Stoutenburg No Comments
February 9, 2019

Strong Sunday – February 10/19

REMINDER CFT tomorrow
( Monday )

FOCUS:

Bulgarian Split Squats
10-10-10-10-10

Single Leg Russian Dead Lifts
10-10-10-10-10

Strict Weighted Pull Ups
4-4-4-4
super set
Db Rows
10-10-10-10

CONDITIONING:

6 Tabatas in 29 minutes


Tabata
Thrusters (95/65 lb)

1 minute Rest

Tabata
Push-Ups

1 minute Rest

Tabata
Front Squats 95/65

1 minute Rest

Tabata
Sit-Ups

1 minute Rest

Tabata
Row

1 minute Rest

Tabata
Kettlebell Swings 24/16

Reminder CrossFit Total Tomorrow

Chris Stoutenburg No Comments
February 3, 2019

Function – Monday Feb, 4, 2019

Function

In CrossFit we train movements inside the gym that are transferable to life outside the gym.  Our programming is based on function over aesthetics.

Take the deadlift as an example. 

Deadlifting a barbell = lifting a patience from the ground, or a stretcher into an ambulance or lifting a couch….

The same can be said for many of the movements we do daily in our training.  Whether the movements help us in our workplace, or day to day, or another sport.

What movements transfer into your daily life?

Monday, Feb 4th, 2019

Focus:

Strict Pull-Ups

4-4-4-4

Superset

250m Sprint Row

.

WOD : 20 mins

2 WODs = 2 scores

AMRAP 16
16 alt DB Snatch 50/35
8 R arm Db Squat Cleans
8 L arm Db Squat Cleans
8 L DB Suit cases Box step overs 20″
8 R DB Suitcase Box Step overs

immediately into

AMRAP 4
4 L arm Thrusters
4 R arm Thrusters
8 Burpees
16 Lateral Hop over BOX

Level 2:

AMRAP 16
16 alt DB Snatch 35/20
8 R arm Db Squat Cleans
8 L arm Db Squat Cleans
8 L DB Suit cases Box step overs 16″
8 R DB Suitcase Box Step overs

immediately into

AMRAP 4
4 L arm Thrusters
4 R arm Thrusters
8 Burpees
16 Lateral Hop over DB



Level 1:

AMRAP 13
16 alt DB Snatch
8 R arm Db Power Cleans
8 L arm Db Power Cleans
8 L DB Suit cases Box step overs 12″

3 Minute Rest

AMRAP 4
4 L arm Thrusters
4 R arm Thrusters
8 Burpees
16 Lateral Hop over line


.

Cash Out:
Coaches Choice

.

Check back each night at 8pm for the next days WOD

.

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Follow us on Instagram @crossfit_indestri

Chris Stoutenburg No Comments , , , , , ,
February 2, 2019

Why the Open? Sunday, Feb 3rd, 2019

Are you signing up for the open??

I Am – Coach Stouty

You don’t need to sign up to compete, you don’t need to sign up to see how better or worse you are from the previous opens.. You need to sign up because it is a staple of CrossFit and represents the Community concept of what we do.

Once a week you get a chance to workout with people from all classes, meet other members, cheer for each other and celebrate the fact we are showing up and bettering our lives. We do the open as a celebration of fitness and life. So throw away all the excuses why you don’t do it and join in with the community.

I will sign up and most likely not be able submit one rep at standard unless it starts with a Pull up/ C2B. But I’ll be there showing support and adapt the WOD to be part of the celebration.

STRENGTH:

Decline Db Bench Press

15-15-15

.

Bent Barbell Rows

15-15-15

.

Banded strength ( rehab/prehab)

4 Rds

25 Squats

25 Side steps Left

25 Side steps Right

.

WOD: 20 minutes

E4MOM x 5

500m Row

10 Db Thrusters 50/35

ME Sit Ups Remainder time

Score is total Sit ups

.

Chris Stoutenburg No Comments
December 30, 2018

NYE -Monday, December 31st, 2018

Goal or Resolutions

Do you create New Years Resolutions or set goals for the upcoming year ahead? What’s the difference? A goal is a specific achievement, ( get a pull up, or run half marathon.) A resolution is a permanent change in your life, something you keep doing daily. ( Stop drinking, eat green veggies at every meal, etc.)

Whether you have goals or resolutions, or both. It’s important to keep them realistic. Don’t set the standard so high that it’s unable to do/reach. Or set the timeline too sort. If you’re goal is to get a Muscle up for example. Let’s first make sure you have a pull up, + a chest to bar pull up. If you don’t, then let’s look at revisiting the timeline. That’s not to say you shouldn’t keep that goal, but let’s set some more attainable steps between.

We want you to be successful! Whether your goals or resolutions revolve around the gym, if there is anything we can do to help you achieve them in 2019, let us know. We’re here to help!

Reminder that we’re closing on Monday at 1pm for New Years Eve + will reopen New Years Day for a 10:30am WOD only.

Have a fun + safe New Years Eve!

Invited if you want to:

Side note here from coach Stouty,

I will be tackling the hero work out CHAD at 8:00am during open gym on the small side. The workout is 1000 Step-Ups with 45lb pack on. We have a small group forming and if you want to join feel free. The workout is to be done with a 45lb pack on but you can do it in a vest as well, with out any weight or we can hand you a sand bag. I will be doing this as vest push ups to box.

The workout was originally posted by my boss and director of training for CrossFit, Dave Castro. Castro served with him in the Navy and Chad’s Wife (Sarah Wilkinson) is a Seminar Staff L2 & L1.

At Chad’s funeral his wife Sarah mentioned to Castro that Chad had once done 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Castro decided to celebrate Chad’s life with friends, Boz + Hobart by doing this workout + since CrossFitters all over the world have been doing Chad to honour American Hero Chad Wilkinson.


Chad Wilkinson, Husband, Son, Father

Focus:

Movement Prep
– Clean
– OH Squat
– Thruster
– Shoulder tap
– T2B

WOD : 31 min clock

0:00 – 10:00 (10 min AMRAP)
20 Box Jumps
19 OH Squats 75/55
20 Shoulder taps ( plank position)
19 V- Ups

2:00 Min Rest

12:00 – 21:00 (9 min AMRAP)
31 Lateral hops over bar
31 Thrusters 45/35
12 T2B
12 C2B

1:00 Min Rest

22:00 – 31:00 9 minutes ( For time & Load)
365 DU or singles
31 Cal
20 kb Swings 32/24
19 Goblet Squats 32/24
Find 1 RM Clean with remaining time..

.

Cash Out:
Coaches Choice

.

Check back each night at 8pm for the next days WOD

.

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Chris Stoutenburg No Comments
December 29, 2018

Sunday December, 30th 2018

Sunday Strength is where we develop Stability, Balance and Power.

FOCUS:

Sh. press
2-2-2-2-2-2

Push Press
1-1-1-1-1-1 (Finish 1RM)

Front Squat
2-2-2-2-2

WOD:

For Time: 
50 Calories  
5 Burpees
10 Push Press, 65% of 1RM 
40 Calories
4 Burpees
8 Push Press, 65% of 1RM 
30 Calories
3 Burpees
6 Push Press, 65% of 1RM 
20 Calories  
2 Burpees
4 Push Press, 65% of 1RM 
10 Calories
1 Burpees
2 Push Press, 65% of 1RM

Chris Stoutenburg No Comments
December 27, 2018

Lots of new faces – Friday December 28, 2018

Lots of new faces

You will have noticed lots of new faces in all our classes lately. Living in a 4 season community like we do, during the holidays we always have lots of CrossFitters from all over the world stopping in to get in a workout while on holidays.

If you notice new faces in your classes, please introduce yourself + make them feel welcome!

Friday December 28, 2018

Focus:

Warm Up & Double under skill work

WOD:

A special creation for you…
“Karnie” – Karen & Annie’s love child
FOR TIME:
50 Double Unders
50 Sit Ups
30 Wall Balls 20/14
40 Double Unders
40 Sit Ups
30 Wall Balls
30 Double Unders
30 Sit Ups
30 Wall Balls
20 Double Unders
20 Sit ups
30 Wall balls
10 Double Unders
10 Sit Ups
30 Wall Balls

Level 2:

FOR TIME:
50 Double Unders mix
50 Sit Ups
20 Wall Balls 14/10
40 Double Unders
40 Sit Ups
20 Wall Balls
30 Double Unders
30 Sit Ups
20 Wall Balls
20 Double Unders
20 Sit ups
20 Wall balls
10 Double Unders
10 Sit Ups
20 Wall Balls

level 1:

FOR TIME:
50 Single Unders
50 Sit Ups
15 Wall Balls 20/14
40 Single Unders
40 Sit Ups
15 Wall Balls
30 Single Unders
30 Sit Ups
15 Wall Balls
20 Single Unders
20 Sit ups
15 Wall balls
10 Single Unders
10 Sit Ups
15 Wall Balls

Chris Stoutenburg No Comments ,
October 13, 2018

Sunday, October 14th, 2018

Sunday, October 14, 2018

Focus:

Bench Press

7-7-7-7

.

Sumo Dead Lifts

4-4-4-4

.

Weighted Step ups

8-8-8

.

WOD:

30 Mins

50 sit ups

5 Burpees

40 lunges

5 Burpees

30 Air Squats

5 Burpees

20 Box jumps

5 Burpees

1 Length Bear Crawl

5 Burpees

20 kB swings 24/16

5 Burpees

30 dB squats 35/20

5 Burpees

40 Medball Sit Up

5 Burpees

50 Cal or Cap

.

.

.

Cash Out:

Coaches Choice

.

Check back each night at 8pm for the next days WOD

.

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Follow us:

Chris Stoutenburg No Comments
October 6, 2018

Turkey WOD & Strong Sunday, October 7, 2018

Sunday Strength

Mobility is Cancelled today

Gym will close at 10:30

You can follow this ROMWOD at home.

20 mins

2 min Dragon Left

3 min Puppy stretch

2 min Dragon Right

3 min child’s pose

2 min pigeon left

2 min twisted cross left

2 min pigeon right

2 min twisted cross right

2 min Saddle

Rebound

ROMWOD POSES FOR REFERENCE

Dragon

Puppy

Childs Pose

Pigeon

Twisted Cross

Saddle

 

SUNDAY OCTOBER 7/18

Strength

Back Squat

7-7-7

Superset with hamstring curls

10-10-10

.

Incline Db Bench Press

10-10-10

Superset with Db Rows

7-7-7

.

Turkey CONDITIONING

ROWING WOD – 30 minutes

2 min Moderate

1 min Hard

3:30 50 Air Squats & Rest

1 min Moderate

1 min Hard

1 min Easy

3:30 50 sit-ups & Rest

1 min Moderate

:30 sec Hard

1 min Easy

:30 sec Hard

3:30 50 kB swings & Rest

:30 sec Easy

:15 Sec Hard

:30 sec Easy

:15 sec Hard

:30 sec Easy

:15 sec Hard

:30 sec Easy

:15 sec Hard

2 min Rest

Finish Tabata 4 min

Air Squats

Sit Ups

kB swings

Mountain climbers

Chris Stoutenburg No Comments , , ,
September 13, 2018

Coach Nate – Friday, September 14, 2018

Its about You!

We will be trying to highlight some of our member in the blog to help us stay in touch with what is going on in the community. We would love for you to write to us on email about yourself or another member that you are proud of or know that they have accomplished something they are proud of but maybe nervous to share.

I am going to start this off with a coach that I have watched grow and actually started CF at the same time. If you walk into an evening class or some mornings when I am away this guy will be in to cover those shifts alot. He is the Big Burly coach that looks like like a lumberjack bred with a GQ model. Someone once said he can probably sh.press the everyone’s Sh.press weights combined..

Coach Nate Clingersmith came to Indestri as a golf pro after he saw his sister podium at regionals. He is the Pro at Lora Bay and the first time I met Nate and he told me he was a golfer.. All I could think was how do they make clubs and balls strong enough to take a beating from this dude. Since That day he has gotten even bigger, faster, stronger and his knowledge is amazing.

What you may not know about Nate is that he has overcome a lot of injury set backs. He did this by using his knowledge of CrossFit and how the body moves which really directed his recovery process and has made him the man you see in front of your classes today.

He has scaled classes, adapted, and overcome more wods in the past few years than pretty much anyone in the gym. Accept Fawc lol.

In 2014 Nate endured a major knee injury of a torn and detached patella tendon and had a serious surgery to repair it.

Nate took the few days following to heal from the incisions and swelling and then crutched his ass back into indestri and started with some seated strength work. Soon he was on the spin bike and doing mobility exercises and not far after that was up on that leg starting to work standing exercises and modifying the class wods for himself. about 1 year and a bit after that I remember him sending me a video of this insane 1 RM Thruster at 225 ( from the floor), In 2016 a video of 305 Front squat, then 2017 a 3 rep front squat at 315…  These are things people with no repairs to their knees only dreams of. But This is who Nate is.. He is a Giant of a man, with a will of steel and is as kind as he is when he comes over to correct your movement and smiles when you achieve success.

Nate just once again took a set back and fractured the talus bone in his ankle as well as a 3rd degree sprain. He opted for no surgery and just ( as Nate does) came back in the gym and smiled and got to work on rebuilding with some seated workouts. But …This time only one month later he shows up for a 7am class ( august 8th) with his weight vest ready to hit the hero WOD “Jack”

Push Presses, Kb swings and Box jumps… with a 20lb vest ( you remember that wod.. it sucked)

Nate did it as prescribed with a slight adaption to step up as the bone was not ready to jump just yet.

Also Did we mention he is top 100 in world longest drive contest, after his surgery his golf game got better, his lifts and squats went up and he became a coach here at Indestri and now we are stoked to learn from him.

Nate Notables

Who does he look to for coaching theory?

Follows Coach Burgener for Lifting

Follows Rob Orlando for Strength

Follows Kelly Starrett for Mobility

–

He’s thankful for good hair because hats don’t fit his head

Has a Secret Vice for white powder donuts

Once attended 3 Indestri track nites

.

Thanks Coach for being there for us! Today’s wod is a little love and a little hate for the big man lol.

And remember if you have someone you want to highlight send us an email with some details and a name :)

All the best, looking forward to telling you more about our people

– Coach Stouty

September 14th, 2018

Focus:

2K Row

.

WOD:

Strength Work

Dead Lift

5-5-5-5

.

Group Concentric Shoulder Press on coaches count

1 sec up

3 sec down

2 x 5

.

.

Cash Out:

Coaches Choice

.

Check back each night at 8pm for the next days WOD

.

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Follow us:

Chris Stoutenburg No Comments