What a week!
Well it is the last week of January, where did the month go?
We have had amazing attendance, new members joining and some serious performances in the box! last week we hit the benchmark “Jackie” and the times, movement technique and effort was incredible. I love seeing people improve and pay attention to the movement standards to get the most out of the exercises. Look for another benchmark (doesn’t always mean met cons) this week and lets keep track of our progress, remember Crossfit is Constantly Varied, Functional Movement and High Intensity (which we refer to as Relative Intensity at Indestri. The reason being, my version of high intensity is different than my father in laws but both are relative to the person.) From this style of programming we see benchmarks that allow us to track our progress but if you are not keeping your numbers it will be hard to track whether you are improving.
We will be implementing an online tracking system that all members will be able to use. Beyond the Whiteboard is the original way to track fitness progress and where Indestri started. if you visit this link and sign up it cost $5 a month and you can sign through the Crossfit indestri account. This will work like wodify did and there is an app you can download right on your phone to update daily WODs and focus work. It will also allow you to see where you stood for the day in regards to the rest of our community and crossfit games athlete times.
We have been looking at clothing opportunities for the gym and have landed a deal that will allow us to stay fresh (updated gear and styles quarterly), do event and community event gear as well as limited edition items. The partnership landed is with a local company called Loose Goose and they have a storefront right on 64 Hurontario Street between Duncan’s and Cafe Chartreuse. We will be offering all sorts of clothing including t-shirts, hoodies, long sleeves, tights and tanks. In the future we will have the opportunity for snap backs, gym bags and any other creative gear you guys would like to have. The designs are in progress and hope to have some items ready next week for order. The ordering will be done online through our website and you will be able to pick up items at loose goose or large orders brought to the box. We can also ship internationally if you have family or friends you want to send gifts. looking forward to some gear to rep our box! check out our facebook pages through the week to see some sneak peaks…
Once again the UG Series hosted Winterfest at Blue Mountain and was a great success. Indestri had 2 teams entered and of course they kicked @$$. The team of Cathy Jackson, Mike Jackson, Monica Howe and Gavin Howe. They placed 27th and gave %100 the entire event (as expected) They had some big Pr’s in the Snatch from members of the Dreamers. I also want to say thanks to all the judges, and volunteers that attended from the box, all reports were amazing and the the local crowds were cheering for you guys the whole time. Unfortunately due to some other commitments I could not be there but have seen lots of footage and been told stories of the day.
The other team of Coach Dillon, Coach Heater, Coach Morgan and Deanna (CFI Ninjas) dominated all competitors and finish first amongst the teams in the Rx’d division. see results here: Ug Series
Coach Dillon was great enough to send me some words from the Day:
“There was an amazing turnout from Indestri at the Underground Series Winterfest at Blue Mountain on Saturday. It was awesome to see the dedication to the Crossfit community by so many Indestri members through spectating, volunteering and competing.
Many Indestri athletes were able to achieve personal bests in several of the movements during the competition and it was great to have the support from the Indestri crowd in the stands, we truly can hear you and the cheering helps tremendously. There were also several Indestri members volunteering and judging. Judging can be extremely stressful and it can be a long day for volunteers. Your hard work is noticed and appreciated. Thank you.
The team of Mike, Cathy, Gavin and Monica were awesome throughout the whole competition giving everything they had during every one of the 5 WODS and had an awesome finish in a loaded amateur division.
Heater, Dillon, Morgan and Deana finished first in two WODs and 2nd in the other three and locked 1st place in the RX division. There were some solid performances on the platform and during the WODs.
Thanks to Scott, Paul and Jen for organizing an event that gives people the opportunity to come together with others in the Crossfit community.
It makes no difference if you are competing, judging, volunteering or cheering on your friends or family, we are all apart of something that is pretty amazing.”
See you at the box,
Also we had our first weekend of additional programming at the box. Coach Dillon and Coach Todd had some great activities planned and Dillon has added this little write up to explain his class a little more in detail.
“Barbells and benchmarks was formed for Indestri Athletes to focus on the primary Olympic lifts, the snatch and the clean and jerk and improving their Crossfit benchmark WOD times.
The snatch and the clean and jerk will be broken down into components and focus will be given to each component in order for the athlete to have the opportunity to form muscle memory, speed and power in each component, which is the essence of Olympic lifting.
Crossfit benchmark WOD strategy will be discussed in terms of each athlete understanding their capabilities in particular movements in order to achieve their best performance. Athletes will be expected to track their progress during this class. See you at the box, let’s crush some PR’s together!
We are super proud of everyone and look forward to more fun in the upcoming year. h
Heres some reminders of what is coming up in the next month!”
Tubbs Romp to Stomp – February 7th
Register here: Romp to Stomp
Duntroon Skate Ski Day – February 8th
Sign up here: Ski Skate
Feats of Strength – February 22nd
Register Feats of Strength
Friday Night Lights – February 27th – March 27th
Sign up for team indestri here: Crossfit Open 2015
And now for the main Event
Here is your WOW for the week!
Buy In: Roxanne!
After a few minutes for personal warm up we will group up and listen to the police, as Coach Heater so kindly introduced us to in 2014. The warm up will run as follows.
The song Roxanne will play and you will do jumping jacks continuously but every time you hear the word Roxanne you will perform a Burpee.
Focus: This is a technique driven movement. If you muscle your way through it, then you are not fully able to understand your potential in this lift.
WOD: limit your breaks increase your reps
25 Wallballs 14/20
15 KB Swings 16/20 – Rx+ 20/24
10 Box jumps 20/24 -Rx+ 24/32
Cashout: Banded Pull ups? – Coach Steph says No! (I wouldn’t argue)
3 Strict Pull ups
Tuesday: You Can Bench Press 300? Cool can you do it after you run a mile and 30 C&J??? …..Drops Mic
Buy in: What’s a Tabata with You?
Tabata: 8 cycles
Banded Pose Running
then 30 sec rest
Tabata: 8 cycles
Focus: Push ups is just bench pressing the earth.
WOD: Dead Lifts in a WOD… don’t make me regret it and use your technique
18 Cal row
12 Kb front rack lunges 12/16
9 Sumo Dead Lifts 225/185
Cash Out: Tarzan did this his entire life… you can do 2 today
2 rope climb (legless for the keeners)
Wednesday: Squats Up? Front squats that Squat.
As defined by Wikipedia.com, the front squat is a variant of the standard barbell back squat. It requires the barbell to be stabilized across the clavicles and anterior deltoids in a clean grip, front rack position with the arms (anatomically; not including the forearms) parallel to the floor, which is the standard.
Question: I hear this a lot, how to hold the front rack position?
Answer: With your hands… LMAO jk.
Real answer: Choose a hand position on the barbell close to or mirroring the grip you use for a press or a clean. Do not fully grip the bar, but rather just hook the fingers around the bar. Meet the bar and place it above the clavicles while rotating your elbows upward to create as much of a horizontal angle with your arms. This creates the “shelf” across the clavicles and anterior deltoids. (This is similar to the front rack receiving position for a clean or power clean.)
Buy In: “Come to Crossfit” they said… “it will be fun” they said
EMOM 10 mins
Even: 2 turf to turf
Odd: 5 Air squats, 5 push ups
Focus: someone say squats?
WOD: Hang on kids… this could get messy :)
50 t2b (Rx+ strict t2b)
Every time you come off the bar 5 Front squats @ 185/135 (Rx+ 205/165) then get back on the bar
Cash out: Holla if you Hear me?
Tabata: Hollow body holds
Thursday: Strength Day!!!
Buy In: Beep, Beep, Beep, Beep__________ Flatline
You guessed it Beep Test!
Strength Day- Mush!
3 Sled Pushes – increase weight each Turf to Turf
SS with 10 cosack squats
Cash Out: You worked hard today…Take a seat, give your legs a rest!
2x Seated sled pull (use black rope and pull full length)
Buy in: Stretching is for wusses….. But can you help me do up my velcro shoes?
Coach led mobility
Focus: Double under technique work – 10 minutes
This is an actual conversation between myself and a non indestri member
Them -“You mean i jump the rope twice? thats easy”
Me- “no, jump once but it passes under twice…”
Them -“oh, well thats impossible”
Me – “thats what they said about Triple Unders & i saw 4 people at Indestri do them last week”
WOD: Lets take it back, Waaaaaaay Back to the 1st open WOD ever! then im gonna add a stoutified twist ;)
Open WOD 11.1
Complete as many rounds and reps as possible in 10 minutes of:
15 Power snatches (75/55)
1:30 minute rest and add weight to bar
then 5 min Amrap
30 sit ups
15 Push Press 95/75
Cash Out : No body makes me bleed my own blood
Dodge Ball Part duex
Well Thats the Week in a nut shell, Ill see you in the Box. I’ll be thinking of you when I’m in California this weekend and next week :) have fun in the snow!
Chris ”I’m Batman” Stoutenburg
200 Mountain Road, Unit 3
Collingwood, ON L9Y 4V5
705 444 0006