Tag: Muscle Ups
March 29, 2018

Holiday Weekend – Friday, March 30, 2018

Holiday Weekend

Reminder that with Easter weekend this weekend our hours at the gym are:

Friday – Regular Hours (No kids class or 6:30pm class)
Saturday – Regular Hours
Sunday – Regular Hours
Monday – 9:30am Only  (No class cap, but please sign in)

 

 

Friday, March 30, 2018

Focus:

Death By Strict Pull Ups

Once you are eliminated you will run one  2 point shuttle run EMOM.

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WOD: Hero WOD

“Ryan”

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert..

5RFT
7 Muscle-ups
21 Burpees

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Level 2:

7 Jumping Bar MU

21 Burpees

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Level 1:

10 Ring Rows

21 Burpees

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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:
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August 13, 2017

Spirit of the Games – Monday, August 14/17

Spirit of the Games

The CrossFit Games season has wrapped up now.  Not only were the Fittest Athletes in the Sport of CrossFit awarded their titles for 2017.  But another very special award is given out each year.  I love waiting around and watching to see who is award this award.

The Spirit of the Games!  This award is handed out by Nicole Carroll.  CrossFit OG and the Director of Training at CFHQ.

Nicole’s speech before handing out the award:

“The beautiful thing about CrossFit is that there is no shortage of spirit and character in any category here.  That makes it hard to identify a single recipient for the Spirit of the Games Award.  And it’s been especially challenging this year….

So, how do we choose a recipient when so many are worthy?  We look at all the spaces in between  We take our eyes off the leader board and put them on the athletes when they aren’t competing to be the Fittest on Earth.  We look at how they carry themselves in transition and waiting and how they represent themselves behind the scenes.  We consider how they interact with their peers and staff members, and how they deal with the challenges and frustrations of competition, small or large.  Often, we look in the opposite directions of the cameras.  We look for the times when, “No one is watching” because those are the times when true character is revealed.

I love this award.  I love giving this award.  To me, it represents CrossFit’s heart and soul.  This award embodies the phrase, “CrossFit makes people better!”  We don’t mean CrossFit simply give people better Fran times or cuter butts and leaver lifts.  Those things are cool, but the phrase really means something else:  We are a community of like minded individuals who care about each other and share the common purpose of spreading health.  From curing chronic disease to creating happier, kinder and more confident and connected humans.  This award goes to a special person who reminds us that we, as CrossFit athletes and trainers, have a gift to give the world that transcends aesthetics and points on a leader board.

This year’s Spirit of the Games award goes to : Cole Sager!”

 

What does this have to do with CFI and why are we sharing it?

Because very much like Nicole’s speech, what we strive to do at CFI transcends aesthetics, how heavy your CrossFit Total was, if you RX’d the workout today, or if you took part in a local competition and took a podium place!  All of those things are absolutely great, and we celebrate them all with you.  But what we truly strive to do within the walls of CFI, is to create happier, healthier, better humans!

 

 

Monday August 14, 2017

Focus:

Sumo Dead lifts

E2MOM for 8 minutes

3 SDL @ 70% 0f DL 1RM

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Workout Of the Day:

24 min AMRAP 

200m Run

5 Front Squats 185/135

15 pull ups

200m Run

10 Sumo Dead Lifts 185/135

15 HSPU

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Lvl 2 Fitness

5 RFT

200m Run

5 Front Squats 155/105

15 Jumping pull ups

200m Run

10 Sumo Dead Lifts 155/105

15 Pike Push Up or

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Lvl 1 Technique

5 RFT

200m Run

5 Front Squats 155/105

15 Ring Rows

200m Run

10 Sumo Dead Lifts 135/95

10 HS Hold 45 secs

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Lvl 4 Competitor

5 RFT

200m Run

5 Front Squats 225/155

5 Ring Muscle-ups

200m Run

10 Sumo Dead Lifts 225/155

10 Strict HSPU

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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:
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April 3, 2017

Mobility Swap – Tuesday April 4/17

Mobility Swap

Incase you missed the Sunday blog, we’re doing a little swap around with our Sunday classes.  Strength & Conditioning will now be held on Sunday’s from 9am-10:30am and Mobility class will now be held from 10:30am-11:30am.

If you haven’t ever come to a mobility class this is a must try class!  We should all be able to perform basic maintenance on ourselves.  This class is about optimizing our mobility, preventing injury, learning to train smarter and recover better, working on treating our own pain or injuries, so that you’re able to enjoy gains in your day to day training!

How much time do you spend on your mobility each week?

 

Tuesday April 4th, 2017

Focus:

1 Mile Time Trial or 2km row depending on weather

scale with 1200, or 1000m run

1500 or 1km row

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Workout Of the Day:

Squat Snatch 5×3 Medium Load

Weighted Pull Ups 10×3

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Lvl 2 Fitness

Squat Snatch 5×3 Light Load

Pull Ups 10×3

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Lvl 1 Technique

Power Snatch to OHS 5×3 Empty Bar or Trainer

Light Banded Pull Ups 10×3

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Lvl 4 Competitor: 

Squat Snatch 5×3 Heavy

Muscle ups 10×3

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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:
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January 1, 2017

CrossFit Indestri WOD for January 2/17

Welcome to 2017 at CrossFit Indestri!

Here we go CrossFit Indestri!

Blog

As you have noticed at CrossFit Indestri we are trying out the original daily CrossFit WOD post again for the month of January and assess how it is received.  As we grow and evolve its also fun to remember our roots as well. When CrossFit Indestri began you actually didn’t know the workout until you got to the gym… at least now it will just have to wait until the night before.

We had a great turn out for our new years day WOD and we survived the randomness of the wod dice deciding our fate.. Well done to all who attended and hope to see all of you that did not make it Sunday, out this week to start your year off in the right direction.

Goal Setting

This time of year many people start to set goals for the upcoming year. This is fantastic to do, Goal setting is a great way to stay task oriented and accomplish parts of your fitness that you may not address in a day to day setting. One thing we want to remember when we are setting goals is to keep them realistic and achievable. Example if you set the goal of not drinking alcohol but in January you have a trip to wine country scheduled, then this is not a very realistic goal… setting your self up to succeed is a key component when selecting a goal.

Many models of goal setting have been designed but we like to encourage people to use the SMART technique.

We should address the above measure by asking ourselves these questions:


Finally when we are setting goals use the resources around you. Your coaches are all accomplished individuals that have worked through and completed many specific goals. They are experienced and have used multiple techniques to get the results desired. Asking for help is not a sign of weakness, it is a skill set and a great way to succeed in life and the gym.

Stay tuned to this weeks blog for more tips on goal setting and be sure to ask your coaches for help when deciding on what you want to accomplish in 2017.

Do not rush this process take your time to set your goals.

Now for our first CrossFit Class of the Year. When possible Start each week with a Monday class and get into the groove right a way. This will help you set the tone for the upcoming week.

Monday January 2nd 2017

Focus:

Floor Press

4×6

Super set with 3 Strict Pull ups ( Add weighted sets for those with solid strict’s)

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Workout Of the Day:

E4MOM for 20 minutes

50 DU

15 Burpee over Box 24/20

5 C2B

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Lvl 4 Comp

50 DU

15 Burpee over Box 30/24

3 MU

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Lvl 2 Fitness

100 (Alternate 3 Singles 1 DU)

15 Burpee over Box 20/16

7 Pull ups

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Lvl 1 Technique

150 Singles

15 Burpees over box

10 Kip swings or Ring Rows

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Cash Out:

2xME

Iron Cross Holds with Irons

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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 , , , , , , , , , , , , , , , , , , , , , , , , ,