Tag: Bench Press
June 13, 2018

8 Years Strong – Thursday, June 14, 2018

8 Years Strong

Just finished clicking “pay” on our CrossFit Inc. Affiliate Renewal payment.  2018 marks CrossFit Indestri’s 8th year as a CF affiliate.  September will mark the actual 8th anniversary of the doors officially being open for WOD’s.  But today, we renewed our affiliate with CrossFit Inc. for the 8th year.

We just wanted to say a Thank You to everyone for being a part of our community and helping to make CFI an incredible place to come and train….  All the fitness!

 

Thursday, June 14, 2018

Focus:

Bench Press

3-3-3-3-3-3-3

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WOD:

Row

12 x 150 m

Rest 1:1

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Level 1:

9 x 150m

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Cash Out:

Coaches Choice

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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 , , , , , , , ,
May 7, 2018

Wheat Kings – Tuesday, May 8th, 2018

Wheat Kings

Written by our resident Nutrition Guru – Sarah Messervey

“Wheat Kings and pretty things, wait and see what tomorrow brings…” G.D.

Hey Friends,

We Canadians are known around the globe for our seemingly endless fields of golden wheat that grow across the prairies.  If you visit the prairies it’s hard to go anywhere without the tell-tale grain elevators and combine harvesters nestled amongst the sea of yellow grass.  Wheat is a staple in the Standard American Diet as it is the main ingredient in foods like pasta, pizza, bread, cereal, cakes and even liquorice.  It is often snuck into sauces as thickeners and foods as texture enhances, so READ YOUR LABELS!  Wheat is a popular grain because it has a protein in it called gluten.  Gluten is a gummy substance found in grains (barley, rye, wheat, spelt and non-certified gluten-free oats) that causes the dough to be more elastic making the goodies soft and chewy ….think Wonder Bread!  If you’ve tried gluten-free breads, which are usually crumbly and dense, you’ll know very quickly that gluten is what is actually holding your sandwich together!

Although extremely palatable, gluten causes some serious issues:

  1. 1. Celiac’s Disease:  This is an auto-immune condition where gluten triggers the body to attack its own small intestine cells leading to a whole host of problems from cramping to malnutrition and death.  Avoidance of all gluten is necessary!
  2. 2.  It is an Irritant:  Glutenous grains, and to a slightly lesser degree gluten-free grains, contain substances, like lectins, phytates and Amylase Trypsin Inhibitors (ATIs) that are extremely irritating to the gut and can cause celiac-type symptoms in people who don’t have celiacs disease.  Do you have cramps or bloating at the end of the day?  Frequent headaches?  It could be the grains in your diet!
  3. 3.  Leaky-Gut Syndrome:  Leaky -gut is a condition where the cells that are supposed to makes up the tight intestinal wall, open up to create small pores.  Gluten is an irritant and it is also a fairly large molecule.  When the gut is irritated by the grain, it becomes inflamed and the cells swell and pull apart leaving open pores in the intestinal tract.  The gluten protein, and other potentially harmful substances like pathogens, then passes directly into the blood stream causing an immune reaction and possibly…
  4. 4.  Auto-Immune Disease:  Yes, it has been shown that grains can trigger auto-immune diseases like MS, Parkinson’s, ALS, Rheumatoid Arthritis, Crohn’s Disease, etc.  Bacteria and Viruses are built of large proteins.  When the body sees an undigested gluten protein in the bloodstream, it signals to our immune system to attack.  The problem is that gluten has a similar structure to some of our own body tissues and therefore triggers an auto-immune attack on our healthy tissue.  In Multiple Sclerosis, for example, the myelin sheath that coats the nerve is confused for a gluten-like protein and the body attacks it causing tremors, pain, weakness, etc.
  5. 5.  Other Issues include:  headaches or migraines, issues with the gut microbiome, inflammation, cramps, bloating, diarrhea and/ or constipation, fatigue, poor memory, brain fog, acnes, psoriasis, eczema, runny nose or sinus issues, etc.  The problem with gluten is that not everyone has an immediate reaction.  An immediate reaction is called an IgE reaction but many people experience a delayed reaction to foods called an IgG.  It can take up to FOUR DAYS to notice the full effects of a food. A gluten intolerance can also be confused for another food intolerance, like lactose, because you continue to eat foods between consumption of gluten and the symptoms.

So, was our beloved Gord Downie years ahead of the nutrition game when, in 1992, he sang “Wheat Kings and pretty things, let’s just see what TOMORROW brings.”  Take gluten out of your diet for 4 days and test whether you feel better or not.  If you do, add back in gluten-free grains and see how you do for 4 days.  If you react to those, then you’ll just have to join me on the Paleo side of life.. for at least 3 months and then you may try to re-introduce them slowly.  Having trouble?  Come chat with me!

Until next time, Keep Smiling!

 

Tuesday, May 8, 2018

Focus:

Bench Press
7×2- Tempo 3-2-1

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WOD:

“Lynne”

5 Rounds for Max Reps

Bench Press @ BW

Pull Ups

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Level 2:

5 Rounds for Max Reps

Bench Press @ 75% BW

Pull Ups (Band)

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Level 1:

5 Rounds for Max Reps

Bench Press 50% or less BW

Perfect Plank RingRows

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Level 4:

BW Bench

Strict weighted pull ups 35/20

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:

Jen Nichol No Comments , , , , , , ,
April 18, 2018

Hook Grip – Thursday, April 19, 2018

Yo, Do You Hook Grip Bro?

The hook grip applies greatly when moving heavy weights. The value and emphasis of the hook grip in a CrossFit workout is even more important! When doing 30 clean and jerks for time like “Grace”. If you are using a load appropriate for the stimulus you should be linking several reps together. Its the grip and the forearms that will be the first thing to start to wear down.  The hook grip can be the difference in you holding onto the bar to finish the workout or it slipping from your hands and having to wait to several seconds before picking the bar back up or alternatively finishing with single reps. The Hook Grip is a must!

The hook grip:

has been around forever and for those new or unsure it is a term referring to how you hold onto the barbell for olympic weightlifting when pulling from below the hip. The hook grip is used in order to maximize your grip strength on barbell. The grip lends the stability in your hands so that as the bar builds in weight you can hold onto it! It also helps keep the bar WHERE YOU WANT IT in your hands as it builds speed through the 1st, 2nd and 3rd pulling phases.

For the snatch and the clean and jerk and any “hang” variation of the two, the hip and leg drive needed for speed and cause the bar to shift slightly in our hands if not slip all the way out. The hook grip allows us to pull with maximal speed with confidence!

We know that it doesn’t feel to great when you first start using it.. But either did your hamstrings and glutes after we taught you how to squat correctly. But you got over it with some practice and a few frustrating days. And look at you know squatting more weight and doing it more efficiently like a boss :)

That is the key word here..

Efficiency allows us to be more intense

In plain terms, The hook grip allows us to do what CrossFit wants us to do, and that is:

Do More Work and do it faster and measure it. In order to accomplish this we need to create Power, why?

Power = Intensity = Results

Power: Work done or energy transferred per unit of time; The time rate of doing work.

Power = Force x distance
time

Intensity: Magnitude, as of energy or a force per unit of area, volume, time, etc.

Power = Intensity

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Pat Sherwood (if you don’t know him.. google that shit, hes a genius) says:

“Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion.

Intensity and average power are the variable most commonly associate with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heartrate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.

If you’ve been following the CrossFit site for a while, this isn’t new material. It is, however, the aspect of CrossFit that drives our success as much as any other single factor. And, in all domains, it’s always good to return to the fundamentals on a regular basis.”

Genius Right? simple but measurable.. CrossFit

Back to why the Hook Grip?

This term is thrown around all over the place in gym’s across the world, you hear it but bro/broette.. Do you use it? I know if you do or you don’t. I also know that if you don’t your capacity to move the barbell is not as good as it could be. Maybe that isn’t your end goal and you are ok with it..

So in conclusion of one of my usually off topic rambles :) If we can hold onto the barbell longer and better then we can do more work faster. If we do more work we get fitter, if we get fit we we create more power which allows us to increase intensity and continue the cycle.

I probably could of said just that last paragraph and saved you 15 minutes but if you know me you know that’s not possible . Hope you learned something because you cant get that time back hahaha

and Hook grip today on the complex.

Stouty

Thursday, April 19, 2018

Focus:

Db/Kb Bench Press

3×10

HAP

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WOD:

For Time:

12 Lengths 1 Arm Barbell Farmer Carry 45/35 – Alt Arms

3 Bear Complex

3 Length Bear Crawl

12 Strict T2B

8 Lengths1 Arm Barbell Farmer Carry 75/55 – Alt Arms

2 Bear Complex

2 Length Crawl

8 Strict T2B

4 Lengths 1 Arm Barbell Farmer Carry 95/65 – Alt Arms

1 Bear complex

1 Length Crawl

4 Strict T2B

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Level 2:

Kipping T2B or knee raise.

Level 1:

Use a kb or Db for farmer carry

Knee raise and

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Cash Out:

Coaches Choice

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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 , , , , ,
March 31, 2018

Sunday, April 1, 2018

Sunday, April 1, 2018

Focus:

Bench Press

3-3-3-3-3

@ 80%

Super Set with

Yoke Carry

2 lengths HAP

.

Back Squat

10 Minutes to Build to a heavy single

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WOD:

4RFT

5 Single Arm DB Squat Snatch LT 55/35

1 length 1 arm OH Farmer Carry LT  55/35

12 Burpees

5 Single Arm DB Squat Snatch RT 55/35

1 length 1 arm OH Farmer Carry RT 55/35

12 Burpees

*OH Farmer Carry to be completed Single Arm with DB overhead

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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:
Chris Stoutenburg No Comments , , ,
March 3, 2018

Sunday, March 4, 2018

Sunday, March 4, 2018

Focus:

BENCH PRESS

5×5 @ 65% with 2 sec pause on chest

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BACK SQUAT 3 sec PAUSE

5×4 @ 65%

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WOD:

Complete every 90 seconds:

A. 17/14 Cal Row

B. 5 Push press 185/125 lb.

C. 24 Alt Lateral Med Ball Wall Tosses 20/14 lb.

*Every 90 seconds, complete one of the above exercises.  Alternate through until your have completed 5 rounds of each or 15 total rounds.

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Cash Out:

Coaches Choice

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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 , , , , ,
February 3, 2018

Hip Extension – Sunday, February 4, 2018

Life Begins with a Violent Hip extension….

Jumping. Dancing. Squatting. Punching. Throwing. Kipping Pullups. Snatching. And countless other good things in life all begin with violent hip extension, there a few more I could think of, but we’ll keep it G-Rated!

Before we dive deeper, let’s actually ask ourselves what hip extension is? 

Extension, in anatomical terms, mean that the joint angle increases between two body parts. The muscles responsible for hip extension are:

your butt (gluteus maximus, medius),

psoas,

erectors of the spine,

part of your hamstring (biceps femoris),

adductors

quads (rectus femoris)

Essentially, hip extension is the part where you stand up at the top of a box jump or squeeze your butt to standing out of a squat.

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Why is it important? 

Power baby! All the muscles involved are big movers. Extremely strong and powerful, resulting in you lifting more, running faster, jumping higher when trained and performed properly. If you lack full hip extension your ability to express power truly diminishes and since we are CrossFitters we want to be able to be as efficient as possible because that will get us to lift more weight and get less tired.

What does full hip extension look like? Check out some pictures below. All of these movements require full hip extension to express the movement to the fullest.

 

 

So how do we do get hip extension?

For CrossFit, what I try to cue is Squeeze your butt. I know, it sounds weird, but it works. If you squeeze your butt really hard after your legs extend fully that’s a sure sign your at full extension. Whether the movements are box jumps, kipping pull-ups, double-under or like in today’s workout the Max height box jump or Shin Hop, if you can squeeze your butt fully when you stand up, that’s hip extension. The cool thing too is that the body moves smoothers, lighter, faster, etc. because you are recruiting ALL your muscles and not just a few!

Lastly, I’ll leave you a picture of a girl named Mattie Rogers, who snatches 231. lbs and clean and jerks 293 lbs. at about 150 lbs. bodyweight. It wouldn’t happen without violent hip extension, see if you can spot where it happens!

 

Lets Be Hip today….. *** Crickets ***

Stouty

Sunday, February 4, 2018

Focus:

Box Jumps ( from seated position)

1-1-1-1-1-1-1 ( Build Height)

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Bench Press

7-7-5-3-1

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SEATED Sled Pulls 40ft

3 Attempts to find Max weight

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WOD:

5 RFT:

1 Length DB OH Lunge Walk 35/20

10 Shin Hops

20 Mountain Climbers

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Cash Out:

Coaches Choice

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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 , , , , ,
January 20, 2018

Sunday, January 21, 2018

Getting back to Sunday

Hey Guys sorry for the Late post, finally getting back together here from the Wodapalooza and thought i’d bring a little variation for this workout of something we did in Miami.

Hope you enjoy

Let’s Sunday this workout hard.

Stouty

Sunday, January 21, 2018

Focus:

Bench Press

15 Minutes to find 3RM

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Bulgarian Split Squats

5-5-5-5 (L/R)

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DB Rows

10-10-10

Super Set With

Banded Pull downs

10-10-10

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WOD:

20 Minute EMOM

Odd Minute: 1 Keg/Stone Belly Carry 40m

Even Minute: 15/10 Cal Row

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Cash Out:

Sleds Empty 5 Min EMOM Backwards pull (1 Length)

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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:
Chris Stoutenburg No Comments , , ,
January 6, 2018

Strength & Conditioning – Sunday, January 7, 2018

We come to Sundays?

Power Athlete Training and CrossFit

This brand of strength & conditioning we do on Sunday is based purely on performance and building power. The strength we build is for stabilizing our Joints and Big Movers. We also use the conditioning end for building an engine as well as Mental toughness. There is nothing fancy about it, but it is effective and takes some real grit to move explosive.

The goal of this programming is focused on developing the components of athleticism for power athletes. The maintenance of posture and position are developed and challenged through power lifting, Db, Kb skills, strongman movements, body awareness and sprint training. Our typical training day includes a strength work and a Power WOD. The strength component primarily utilizes squatting, deadlift, pressing and gymnastics. The conditioning component primarily utilizes full body movements requiring violent hip extension, change of direction, multi-planar activities and Heavy load carries.

If you are looking to build more strength, help recover from injury, need some stabilizing work or just get a bit of change of pace from daily Crossfit Training then come check it out. Reminder this Class is 90 mins long. After you can stick around and get some good mobility work done and spend your morning with us here at Indestri.

Please sign in so we can be prepared for the numbers, usually the class is 20 people plus and we are ok with this class being a big bigger as we program for larger numbers equipment wise.

See you soon

Stouty

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Sunday, January 7, 2018

Focus:

Banded Bench Press

6×3

.

Back Squats

5×2

@  90%

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4 Min EMOM

10 – 20 Sec Pull up Holds

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WOD:

4 Rds

7  One Arm DB Presses Right, 55/35
14 Kb Swings 32/24
1 length Broad Jumps

1 length Lunges
14 Kb Swings 32/24
7  One Arm DB Presses Left 55/35

then

5 Min EMOM

2 Lengths High Low KB Walk

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Cash Out:

Coaches Choice

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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 , , , , , , , , ,
December 19, 2017

Cherry Picking – Wednesday December 20, 2017

Cherry Picking

With the new year just around the corner, and new goals about to be set.  We wanted to take a moment to talk about something that could hinder you from achieving those goals.  We talk about from it time to time, for newer member you may have heard the term in passing.  We’ve found a great definition of ‘Cherry Picking’ in CrossFit on the CrossFit Roots blog.
So what is Cherry Picking with respect to CrossFit?

Cherry-pick

cher·ry–pick   verb \ˈcher-ē-ˌpik\

First Known Use of CHERRY-PICK: 1965

Cherry-pick in CrossFit defined:

Selecting which days to attend CrossFit classes based on the workout or waiting until the workout is published to determine whether or not one will attend class are the acts that define cherry-picking in the CrossFit world.   The athlete hand selects workouts that seem to confirm their belief about what they are/are not capable of doing, what they “need” or “don’t need” to do, what seems “extreme”, or what will get them fit.  The result is a contradiction between the resulting capabilities and fitness level of the athlete and CrossFit’s goal of creating a general physical preparedness.  Selective workout visitation is a pathway to plateau.

Examples of cherry-picking:

“That looks hard, I’m not going.”
“I don’t like running, I’m not going.”
“It’s “just” a lifting day, I don’t need that.”
“Longer than 10 minutes?  Arghhh.  No way I want to sweat for that long.”
“That looks AWESOME and EXTREME.  I NEED EXTREME!  I’m totally signing up.”

 

Not only do workouts get Cherry Picked, but so do coaches.  While you might favour one coaches style of coaching, you get comfortable with that coach, but you’d be surprised by what you might learn from another coach.  We’re lucky at CFI to have an extremely knowledgeable and talented coaching staff, each with a their own strong and amazing skill set.  If you have the opportunity, we recommend trying to hit each of their classes!

And please remember, whether it’s strongman day, an Oly lifting day, cardio day, a benchmark or hero WOD day, or a movement or workout that you just don’t like, cherry-picking workouts inhibits you from becoming the athlete you could be.

Have you cherry-picked a workout before?  Have you ever ended up at a workout that you were scared shitless about and found that “it was all ok” in the end?  Trust the process, everything has its place, and if you do Cherry Pick a workout because of an injury, please remember, our coaches are phenomenal at scaling or modifying moment, so don’t use that as an excuse, they’re happy to help you!

Now, while you’re setting some goal for the new year, how about you write down, mastering one of your weaknesses!

On the tenth Day of CrossFit our coaches gave to me…

10 Calories (bike/row/ski)

9 DB Push Press

8 Goblet Squats

7 Jumping Lunges

6 KB Swings

5 Pull ups

4 Wall Balls

3 Burpee Box Jump Overs

2 ATLAS STONES G2Sh

and

1 HSPU

 

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Wednesday December 20, 2017

Focus:

Bench Press

5-3-1+

75%-85%-95%

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WOD:

Tabata

Ski Erg (Cal)

Hang Power Clean 95/65 (Reps)

OH KB Carry 24/16 (lengths)

Power Snatch 95/65 (Reps)

Heavy Low Belly Keg/D-Ball Carry (lengths)

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Level 2:

Ski Erg (Cal)

Hang Power Clean 75/55 (Reps)

OH KB Carry 20/12 (lengths)

Power Snatch 75/55 (Reps)

Heavy Low Belly Keg/D-Ball Carry (lengths)

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Level 1:

Tabata

Ski Erg (Cal)

Hang Power Clean 65/35 (Reps)

OH KB Carry 16/8 (lengths)

Power Snatch 65/35 (Reps)

Heavy Low Belly Keg/D-Ball Carry (lengths)

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Level 4:

Tabata

Ski Erg (Cal)

Hang Power Clean 135/95 (Reps)

OH KB Carry 24/16 (lengths)

Power Snatch 135/95 (Reps)

Heavy Low Belly Keg/D-Ball Carry (lengths)

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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:
Chris Stoutenburg No Comments , , , , , , , , , , ,
December 10, 2017

Celebrate – Monday December 11, 2017

Celebrate

We hope everyone had a lovely evening on Friday celebrating another incredible year of Fun, Fitness and Friendships.  We certainly did and for those who were unable to attend we missed you!

Each year some members are given awards, as was mentioned before we handed out the awards.  That doesn’t mean that anyone should feel badly for not receiving an award.  All the work that everyone does, does not go unnoticed.
With that being said, we do wish to once again extend Congratulations to all those who won awards……

Rookie of the Year – Sarah Messervey
Most Improved – Chris Laturney
Most Coachable – Jay Frosch 
Most Technical – Trevor Neisen
Best Dressed – Kristina Fox
Spirit of CFI – Jo Nicholson
Athlete of the Year Male – Roman Markowich
Athlete of the Year Female – Andrea Taylor
Cornerstone – Andrew Fawcett
Cornerstone – Scott & Joelle Thornton

On the third Day of CrossFit our coaches gave to me…

3 Burpee Box Jump Overs

2 ATLAS STONES G2Sh

and

1 HSPU

 

Monday December 11, 2017

Focus:

Bench Press

3×3

(add 5lbs to 1RM)

70%-80%-90%

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WOD:

For Time:
10 Handstand push-ups
20 Wall ball shots, 20/14
30 Toes-to-bar
40 Power cleans, 135/95
50 Burpees Box Jump Over 24/20
60 Kb Sumo deadlift high-pull, 32/24

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Level 2:

For Time:
10 Hand Release push-ups
20 Wall ball shots, 14/10
30 Toes-to-bar
40 Power cleans, 115/75
50 Burpees Box Jump Over 24/20
60 Kb Sumo deadlift high-pull, 24/16

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Level 1:

For Time:
10 Hand Release push-ups
20 Wall ball shots, 14/10
30 Toes-to-bar
40 Power cleans, 75/55
50 Burpees Box Jump Over 24/20
60 Kb Sumo deadlift high-pull, 20/12

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Level 4:

For Time:
10 Strict Handstand push-ups
20 Wall ball shots, 20/14
30 Strict Toes-to-bar
40 Power cleans, 135/95
50 Burpees Box Jump Over 24/20
60 Kb Sumo deadlift high-pull, 32/24

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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:
Chris Stoutenburg No Comments , , , , , , , , , , , , ,