Remember to sign up  for “Feats of Strength”.  We have to 10 people signed up already, and would like to see more of our own members show of everything they have worked for!  Click on the banner above to be redirected to sign up.

 

It has been great to see so many of you utilize open gym time slots, especially on the weekend.  We have been monitoring the usage times on open gym on the weekend, and it is rarely visited past the noon hour mark.  Mainly because we live in Collingwood and have more options when it comes to playing outdoors then our fellow CrossFit followers in the city.  We will be shortening up the open gym time to 12pm on Saturday and Sunday.

 

Next Sunday, the Indestri Women’s only workout will be back on the schedule!  It has been quite some time since we first had this class at the old spot, but we have the resources to move forward with it.  Sarah and Janet will be leading the charge.

 

November is always a tough month.  The changing of the clocks and the darker it is outside causes us Canadians to seek shelter for our long, cold winters.  This was okay back in the day when our ancestors were just flooding to this new world, and did not have the luxuries so many of us have now.  Do not let the cold, dark weather deter you from keeping a routine, especially when it comes to fitness.  We are not only exercising for physical benefits, but the mental aspect of our lives as well.  Benefits of exercise?  Here is a list of benefits pertaining to exercise.  Or in our case, CrossFit.

Enough said?  The best part about this, and being a member at CrossFit Indestri, you do not have to think about what to do in terms of exercise!  You show up, and the CrossFit workout is already done for you.  This is the problem with not being a part of the CrossFit world.  Going to the “Globo gyms” without a personal trainer, leaves you without direction in what to do.  All you have to do is enjoy the benefits of what we coach you to do;)

Here is your CrossFit #WOW for November 9th!  And try not to cherry pick too much.

Monday

As stated previously, we will be focusing more on the Power Snatch.  Lack of mobility for a majority of our athletes has led us to make the necessary changes to keep everyone safe.  If you are interested in performing the snatch in it’s entirety, please speak to one of our coaches, or book a personal training session to go over the snatch in more detail.

The platforms are there, and our barbell club is held on Wednesday nights.  Refine your technique during these times.

Focus:

Power Snatch 3-3-3-3-3

Last time we focused on Power Snatch, I asked our athletes to work on the position you are in when you pull yourself underneath the bar.  A lot of the time, their is no flexion at hip, knees are tracking well forward (I hope I do not have to re-iterate the potential damage occurring to your ACL) leading to hyper extension of the back.  Today, we will focus on the initial set up.

The set up of a snatch can be difficult for some.  Lack of mobility can lead to flexion of the lumbar region.  The right approach is to elevate the barbell off the ground either with plates or boxes.  This will allow for a safer set up.

Those of us who are able to keep our spine in a neutral position while setting up for the snatch need to think about setting up from a standing position.  This will keep your spine aligned, and load your hamstrings at the same time.  We will go over this in more detail in class.

Let’s increase your heart rate!

21-15-9

Push Press

Ring Dips

*Choose a weight you are able to move safely for this amount of reps*

 

Tuesday

 

It is Remembrance Day!  Let’s hit a classic Hero WOD!

MURPH

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

*Break up reps of Pull Ups, Push Ups and Squats any way you like.  Wear a 20 pound vest or body armour if you have it.*

 

Wednesday

 

Focus:

Clean and Jerk 1-1-1-1-1

We would like to see the full clean and jerk performed today.  This means NO power cleans or push jerks!  We tend to do these lifts separate from one another, and when we combine the two it can become difficult.  Think of performing these movements in two steps.  A lot of the time we over think the movements and focus on the split jerk before the clean.  Clean first, Jerk second!

 

Increase your heart rate with the following CrossFit workout.

Complete the following tasks:

3 Minutes of:

400m Row

AMRAP Clean and Jerk @ 75% of heaviest lift today

Rest 3 minutes

3 Minutes of:

400m Row

Amrap Burpees

Rest 3 Minutes

3 Minutes of:

400m Row

AMRAP KB Swings 32/24 (Russian)

 

Thursday

Focus:

Dead Lift

2 sets of 5 warm up sets

3 sets of 2 working reps

These are meant to be heavy today.  Warm up appropriately with multiple sets, and two heavier sets of 5 reps.  When we get into the sets of 2 working reps, the coaching staff wants to see touch and go.  This means no resting, resetting and pulling from the ground again.  Keep your shoulders pinned back when returning to the floor and core locked.  By doing so, the spine will stay neutral.

 

Increase your heart rate with the following CrossFit workout.

3 rounds, 1 minute at each exercise:

Air squats

Atomic Sit Ups

Weighted Lunges (Use DBs or KBs)

Count the total reps

 

Kris Kross Friday!

We will reverse our usual routine today, and tackle metabolic conditioning before we hit our strength workout.  Although we preach routine is the enemy, we fall into a routine as a CrossFit facility.  Once in awhile we need to break the cycle.  Have fun with this one!

Increase your heart rate with the following CrossFit workout.

Every minute on the minute for 10 minutes:

1 Med ball Push Up

2 Med ball Clean

3 Wall Balls

4 Lateral hops over ball

 

Strength Day!

Strength days are great for everyone.  If you do not think strength is as important as increasing your heart rate during a CrossFit workout YOU ARE WRONG!

It is interesting when someone tells me they have plateaued with their level of fitness, and do not know how to get over the hump.  First thing I ask is “Do you attend strength day?”  Usual answer is no.  There is your mistake right there!  Along with skipping those days we focus on mobility or ancillary exercises doesn’t help as well.  Strength= The ability to lift more= The ability to work harder during a CrossFit workout= More of a return on each workout.  Running on a treadmill will not give you the same return.

Here is your strength workout for today.

Weighted Pull ups 3-3-3-3-3

Superset with

Ring rows 10-10-10-10-10

Weighted Ring Dips 3-3-3-3-3 (or, if you are still struggling with ring dips and need a band, max effort each set)

 

Enjoy this #WOW for November 9th, and we will have more fun in store for you next week!

Tyson Hornby

CrossFit Indestri

200 Mountain Road, Unit 3

Collingwood, ON L9Y 4V5

705 444 0006

crossfitindestri.com