Sunday, October 14, 2018

Focus:

Bench Press

7-7-7-7

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Sumo Dead Lifts

4-4-4-4

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Weighted Step ups

8-8-8

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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

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Cash Out:

Coaches Choice

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

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Contact us:

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

Phone: (705) 444-0006

Follow us:

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

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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

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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

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WOD:

Strength Work

Dead Lift

5-5-5-5

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Group Concentric Shoulder Press on coaches count

1 sec up

3 sec down

2 x 5

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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:

Focus:

Bench Press

5RM

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Back Squat

7-7-5-5-3

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Db Accessory work

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WOD

10 rds

15/12 Cal

15 Back Squat 185/125

5 Devil Press 35/20