January & February Events
The schedule of amazing things to do in Collingwood just keeps filling up and we want you to be involved. Collingwood is an incredible place to live and Indestri wants you to remember that and jump in with us and get involved in some of the community events as well as the ones we are hosting! So with out further ado heres what’s coming up.
Tubbs Romp to Stomp – February 7th
The Tubbs Romp to Stomp out breast cancer. For the past few years Crossfit Indestri has taken part as both a team and has also lead the warm up and get all the rompers ready for their 3km or 5km snowshoe through the beautiful scenic caves to help raise money for the Canadian Breast Cancer Foundation and stomp out breast cancer. Not only is this a great cause but a fantastic way to enjoy what our area has to offer! Cancer has affected many of us and is a horrible disease to have to endure. So I say #*%! Cancer and lets help find a way to stop it for good!
Here is a great blog post from Jennifer Nichol a few years back
Duntroon Skate Ski Day – February 8th
On February 8th, we have been invited for a Skate Ski day out at Duntroon Highlands with Kelly Sinclair. The day will include ski rentals, instruction, and a chance to hit the trails. If you have not visited Highlands Nordic in Duntroon, this is your opportunity. Personally, I have been trying to get out there for three years now, and finally committing to doing so. The cost will be $25 and begin at 6pm. It will be a great new activity to try and a fun time with fellow indestri athletes.
Feats of Strength – February 22nd
Feats of Strength will be heading “South of 9″ by popular demand! CrossFit Groundworx will be hosting the event in Newmarket on Sunday, February 22nd. Only competitors South of Highway 9 will be able to attend. Anyone wanting to come help volunteer would be greatly appreciated. We will use the same format as we held at CrossFit Indestri in Collingwood:
3 attempts to achieve a 1 rep max of the following lifts:
We will be implementing the Sinclair formula to level the playing field. Competitors will be weighed in the day of the event.
Rules are simple:
Rule #1- Dead Lift must come to full extension, locking out at hips and knees. Judge will give you the okay when achieved.
Rule #2- Clean must start on the ground, break parallel in squat portion, and come to a full lock out of hips and knees with bar in front rack position.
Rule#3- Back Squat must break parallel and return to a full lock out position.
Rule #4- Be kind to the judges. They are volunteering, and are giving up their Sunday morning for all competitors and attendees to have fun.
Registration will begin at 8am. It is your responsibility to show up and get warmed up before the lifts begin. Lifting will begin at 9:30am sharp. This event will wrap up with awards ceremony no later than 1pm. Cost is $40 per competitor. Space is limited to 48 competitors.
Click on the logo above, or link below to get signed up:
Friday Night Lights – February 27th – March 27th
It is that time of year! Friday Night Lights is back in full swing at CrossFit Indestri. Same format as last year, Friday night we will have time slots allotted to participate in the 2015 Reebok CrossFit Open. Do not worry, if you are unable to do Friday night, their is always someone around willing to judge you Thursday through Monday.
New to the open this year is the scaled division. This will allow everyone a chance to compete. Indestri will be having it’s own in-house competition as well. All those signed up at our box will be divided into teams. Depending on how many sign up (EVERYONE!), will dictate the number of teams we will create. If you attended last year, it was all around a good time. Some of the features last year were:
“I can’t believe it’s not paleo” Potluck every Friday
Beer is paleo… only after open workouts
And the countless number of individuals who did things they thought were not achievable!
This year, with randomly dividing the gym into teams, we will have prizing available:
-Obviously, we will give an award for most points scored during open (all coaches and Rx athletes will be divided equally)
-Team with the most spirit
-Best dressed team (No, this does not mean who can wear the most reebok clothing at once)
-And weekly awards for those who conquer what they thought was not possible
Sign up began January 15th. Get to the crossfit games website, activate your profile, and get signed up to Team Indestri. Let’s CROSSFIT, HAVE FUN, KICK A$$ and have an even better time this year than the last!
WINTER FEST – January 24th 9:00am
Reminder, WINTER FEST is this upcoming weekend. Please head on out and cheer on our teams!
UG Series is excited to be holding Winterfest 2015 back at Blue Mountain Resort in Blue Mountain Ontario. Blue Mountain has always been known as the premiere ski and snowboard destination in Ontario, with its proximity to Toronto (90 min) and various terrains. A busy winter weekend could see upwards of 15,000 people visit the village for some fun in the snow. The village is full of stores to shop in, as well as plenty of restaurants and pubs to keep athletes properly fueled between workouts.
UG will be utilizing some of the natural terrain that Blue has to offer, as well as an indoor space. The event will take place inside the new conference building.
Here’s Ray Killin it at last years event!
Saturdays and Sundays at Indestri are great times for our athletes that have a tough time getting in during the week due to conflicting schedules as well at time for coach led mobility work and a fun Crossfit partner WOD. We have some of the best coaches that Crossfit has to offer at indestri with a wide range of sport background.
will be coached by Todd Greening who (some of you may not know) is a 25 year plus serving member of the Canadian Armed Forces who through his career has deployed overseas three times and has earned military parachutist, mountain operations, and jungle survival qualifications. Todd will be adding the option of a HEAVY WOD on Saturdays after the partner WOD.
will be coached by Dillon Fremlin who will be running a mobility class at 9:00am and at 10:00am a Barbells and Benchmark class that will focus on Oly Lifting and Crossfit Benchmarks. Coach Dillon will Discuss strategy in benchmarks and break down the technical side of Oly lifting. Dillon has accumulated thousands of hours coaching Crossfit. While at Crossfit Bolton he developed a successful Crossfit Kids Program and introduced Crossfit to the Toronto Police Service 23 Division. He has certifications in Crossfit Olympic Lifting, Crossfit Movement, Mobility, Crossfit Kids and has attended several nutrition seminars. We are excited to see what he has in store.
So as you can see there is lots to do in the upcoming Month and many more community fun events on the way! Tyson, Sarah and I have been filling up the calendar to keep you moving while increasing the fun. At Indestri we think of you as family and are excited to grow and add to what we have to offer. If you have an event you would like to see us get involved in shoot us a message or just come talk to us. It has been a great start to 2o15, lets keep it rocking!
Here is your WOW for the week!
Now that the holiday blues are over, and the Reebok CrossFit Open is around the corner, we need to start focusing on those patented movements and workouts we always see pop up during this time.
Love the diagram above! (Better quality than “Adventures in Stick men with Coach Tys.”) It gives you the best idea of body position through squats.
Picture #1 – Front Squat position. As you can see, the barbell is directly over mid foot, and would be throughout the entire movement.
Picture #2 – High bar Back Squat. Again, where is the barbell in relation to the foot? Is the bar stacked over every major lever of the body? 60-70 degree angle with torso.
Picture #3 – Low bar back Squat. Barbell is set lower on the back, just above the shoulders. Again, where is the bar in relation to the foot? As well as knee positioning? Knee is in safer position, stacking over toes. I am a strong advocate of this squat position as it is a safe position for the knee for amateur lifters/CrossFitters.
It is completely your preference when back squatting, however, since moving towards coaching the low-bar back squat, we do not see Patella Femoral Syndrome, and Chondromalasia (ask my wife for proper spelling please) as frequent as in the past, or as in other facilities.
Trial and error, trial and error, test re-test, test. re-test. This is how we develop our program.
Buy In: body weight is a great weight to move any day of the week.
Group EMOM 10 mins
3 Sit-ups, 3 Burpees, 3 Broad Jumps
Focus: Technique is key at Indestri.
2 sets of 5 warm up reps
3 sets of 5 working reps
WOD: A Classic Crossfit Style Crusher
Back Squat 225/145
Chest 2 Bar Pull ups (Rx+ Bar Muscle ups)
Cash Out: This is a core exercise, just wait until you try it.
10 hanging hip touches or hanging lat engages
I can not re-iterate the importance of doing banded work and single arm overhead pressing. Everyone can hide their weaknesses under a barbell. Increased shoulder strength does not come solely from pressing a barbell overhead. We always have an end result at Indestri. When barbell work is not as frequent, it is for the benefit of our members. Taking time away from major lifts is always a good thing. Work on ancillary exercises and the like will only have positive returns.
Buy In: umm, sorry :) I hate me too for this one
Death by Sprints (turf to turf), when your out perform sit-ups until all are done
Focus: Building stronger shoulders
Banded Shoulder Press
2 sets of 5 warm up reps
3 sets of 5 working sets
Superset working sets with 3 sets of 15 reps of Ring Rows
Benchmark: no matter how fit I think i am.. Jackie always reminds me i can do more
50 Thrusters 45/35 (Scale up if you are ninja like)
30 Pull Ups (No Bands. Use Progression taught last Tuesday)
Cash Out: recovery & mobility should be daily
Mobility barbell or foam roll mash on Hams, Calves and Lats
With the open around the corner, we need to look at movements that will more than likely make an appearance. In the 4 or 5 years the Open has been going I have not witnessed much change in exercises. Exception, rowing last year. But I am sure Concept 2 gave the ultimatum. Hell, I am still awaiting a clean ladder after all these years.
Before the Open (I refer to it as the dark ages), Sectionals were held across the world to decided who went to the regionals. The sectionals would be held at a CrossFit affiliate. Usually the CrossFit box with the tightest connection to Headquarters. It was interesting, as workouts would be whatever the box owner saw fit (Usually programmed to their top athletes strengths). The open has levelled the playing field, and has standardized the CrossFit games competition. Not a bad thing, but some of us do miss the “Dark Ages”.
History lesson over! Here is Wednesday’s workout.
Buy In: lets get moving
EMOM 10 mins
5 Ring Rows, 10 Air Squats (finish last squat each round with a tuck jump)
Focus: Mobility is your friend
2 sets of 5 warm up reps
3 sets of 5 working sets
*This is an awkward position for a lot of us to get into. Those of us (yours truly) lacking the mobility to properly stay in position with overhead squat should not be attempting mass amounts of weight. Use this exercise to work on the mobility of the movement. Nothing wrong with using a PVC to increase your range of motion vs. putting yourself into a unsafe, technically incorrect position.*
WOD: a WOD you will under estimate
100 Double Unders
50 Kb swing 20/24
25 Atomic Sit-ups with 15/25 plate
200 ft OH plate hold walking lunge 45/25
Cash Out: feel the burn :)
Tabata: Russian Twists
Buy In: put your accuracy to the test
New Game called Crossfit Skee Ball – play for 10 minutes
Each person will throw a med ball (full squat 2 hand toss) 10 feet onto a 9 square board marked out on the floor (3×3) with different exercises in each square: middle square is make the coach do 3 burpees!
First Row Left to right-
square 1: 2 Turkish Get up
Square 2: 15 kb swings
Square 3: 10 Wall balls
Square 4: 10 WB sit ups
Square 5: 3 Burpees for the coach!
Square 6: 5 Med Ball Push ups
Square 7: 5 Burpees
Square 8: 15 burpees
Square 9: 10 Burpees
***Anything Outside of the boxes is 15 jumping jacks for everyone***
Strength Day: Heart Rate should be up and a good sweat now let’s lift some weights!
2 sets of 5 warm up reps
3 sets of 5 working reps
2 sets of 7 warm up reps (each leg)
2 sets of 7 working reps (each leg)
2 sets of 3 warm up reps
3 sets of 3 working reps
Cash Out: test you core strength
3x ME L-Sit hang
Well its Friday and we always like to end the week with a BANG! so how about 20 minute amrap from the 2011 Crossfit Open? you Game?
Buy In: Get your muscles and joints warm for this 20 minute burner
Coach Led Mobility
Focus: straight bar path & quick feet will be a recipe for success.
2 sets of warm up reps
3 sets of working reps
Open Workout 11.5: the first year of the Open
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)
Cash Out: recover, recover & recover
Coach led recovery
So another busy week with some hopefully crushing but fun Workouts. lets keep the classes busy and start getting ready for the open! its Open Season
This blog was brought to you by Stouty & Tyson. The challenge is to figure out who wrote what…
***Note the order of credits are in alphabetical order and by no means a relation to ranking on the cool factor meter of either writer haha***
Chris ” Bacon can be for breakfast, lunch, snack, dinner or desert ” Stoutenburg
Tyson “Less Rants Latley and more WODs” Hornby
200 Mountain Road, Unit 3
Collingwood, ON L9Y 4V5
705 444 0006