CrossFit INDESTRI NEWS
NOTICE OF GYM INTERRUPTION
A CrossFit Indestri note for members
WEEK OF AUGUST 29TH 1-3PM WILL BE NO OPEN GYM DUE TO SWIN CAMP
NEW MOVE OF THE WEEK
To keep things varied at CrossFit Indestri we are always trying to find new complex movements and ways to keep you entertained with some links to thought vs movement.
This WEDNESDAYS we will be adding PVC Hollow body pass thru V-Sit.
Specialty Classes at Indestri
Reminder if you are looking for some specific work we offer many specialty classes to help you with those
9 AM Mobility
10 AM (90 min class) Strength & Conditioning -Power lifts and stability Core work. Better your squat and Pulling
9 AM Partner WOD (work with a partner to accomplish the task)
10 AM Heavy (strongman- learn to be powerful and move awkward objects)
Fridays: Rotating every Friday 6:30pm
1.Gym-nasty (dial in your gymnastic movements and learn some new ones)
2. Intra-murals (fun team WOD)
6:30pm Oly Lifting – Get your technique right, learn to be a better more efficient lifter
7:00pm Striker class ( strap on the gloves and work with coach Jay learning to punch and stabilize the core)
7:00 pm Endurance head to the CCI track with Coach Steph and build your anaerobic capacity. There is a CrossFit Indestri Endurance facebook group if you would like to be added let us know. This isn’t a coached track session, more a group of people coming together to work on endurance. Everyone is welcome to come, just check the FB page for times, or ask Coach Steph.
7:30 am Striker class ( strap on the gloves and work with coach Jay learning to punch and stabilize the core)
Coming up at CrossFit Indestri
SUMMER CELEBRATION BBQ
FRIDAY SEPTEMBER 9TH AT 6:30PM WE WILL BE HAVING A SUMMER EVENING BBQ TO CELEBRATE OUR SUCCESSES, COME TOGETHER AS A COMMUNITY AND JUST FAVE SOME FUN. WE WILL SUPPLY THE FOOD AND ENTERTAINMENT AND NON ALCOHOLIC BEVERAGES. YOU ARE MORE THEN WELCOME TO BYOB. THIS WILL BE A CASUAL GET TOGETHER AND THE FRIDAY 5:30PM WORKOUT WILL STILL RUN AS SCHEDULED. I WILL MAKE FRIDAYS A TEAM OR PARTNER WOD SO IF NUMBERS ARE HIGH FOR 5:30PM WE CAN DO A LARGE GROUP WORKOUT.
Women Strong Pairs Competition
Get your partners together ladies, registration for this event is open and spaces are limited!
The all NEW Women Strong pairs competition will take place at multiple boxes across Canada on Saturday, September 17th, 2016. CFI has been selected as one of the affiliate host locations. A % of the registration dollars will go to support My Friends House!
We’re honoured to have these ladies coming to our affiliate once again, these ladies are all phenomenal woman/athletes, some of the most elite women/an incredible coaches in the sport of fitness.
The UG Series Women Strong events are about women empowering women through fitness, in support of our local women’s shelter.
If you’re able to help out and volunteer we’ll have a sign up sheet at the gym this week!
If you are looking to get you feet wet in a friendly competition look no further. October 15th at CrossFit Indestri Collingwood is the place to be, for a 3rd time Crossfit Indestri has been selected to host Festivus Games. This time it’s different, it will be a 2 person team format. We have had a lot of individual competitors so let’s see how you and your box buddy can do!!!! You only have till the end of August to get in on early bird pricing and free tee’s so don’t miss out!!!! See you in October
Women Strong Retreat
UG Series is also bringing their amazing Women Strong Retreat back for the 2nd year. The inaugural event was held in the summer of 2014, with CFI has the location for their in gym sessions, this event saw a group of like minded women of all athletic abilities in CrossFit come together for a weekend to train with, be coached by, and hang out with 4 incredible women/coaches/athletes in the sport of fitness. Michele Letendre, Jenny LaBaw, Katie Hogan and Sam Briggs!
The Women Strong Retreat will be coming back, October 20th, 2016 weekend, CFI will once again be the host location, which we’re super excited about. For the retreat they’re bringing in coaches Jenny LaBaw, Katie Hogan, Sam Briggs and Becca Voigt. To train with, hang out with and coach a group of like minded women who enjoy fitness at as sport. It’s open for all fitness levels.
**All CrossFit Indestri Members Please note; as they are using our gym for this event our hours of classes will be limited or modified to off site locations during October 20th-23rd, please stay tuned to the schedule, blog and social media!
NAME THAT THEME IS BACK AT CROSSFIT INDESTRI
WINNER WILL GET A FREE Crossroads adaptive tee or tank – 1st TO ANSWER
Last weeks winner Sean Danaher
(winners, email me your size and I will leave the shirt at the front desk, mens are down to xl and xxl)
SEND YOUR ANSWERS TO STOUTY@INDESTRI.COM
AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
MONDAY: “ROCK OR BUST”
1X5 @ 50%
1X3 @ 60%
1X2 @ 70%
1X1 @ 75%
AMARAP (IF IT FEELS GOOD) @ 80%
WOD: 22 MIN
DEATH BY BURPEE (start at 2) EMOM
INCREASE BY 2 REPS each minute.
When you hit failure, start AMRAP of:
5 PULL UPS
10 PUSH UPS
DB FLOOR PRESS
TUESDAY: “SAD BUT TRUE”
Full Squat Clean, Hang Squat Clean, Hang Power Clean, Power Clean, Push Jerk
***Work to a weight that challenges you but allows you to correct mistakes***
800M HEAVY KB FARMER CARRY WITH PARTNER
KB CAN NOT TOUCH GROUND OR 15 BURPEE PENALTY (SYNCRO)
1X5 @ 50%
1X3 @ 60%
1X2 @ 70%
1X1 @ 80%
1X AMRAP @ 85%
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
PVC Hollow body pass thru V-Sit.
6 SETS OF: work a weight you can do unbroken each set suggested 95/65
3 SNATCH DEADS,
3 SNATCH PULLS,
2 POWER SNATCH,
1 SNATCH BALANCE,
1 OH SQUAT
WOD: HERO WOD
75 reps of POWER SNATCH 75/55
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children
FOCUS: 15 mins
7X3 @ 75%
50 THRUSTERS 75/55
50 MED BALL SIT UP THROWS 20/14
2 min CHILD POSE
2 MIN LOW BACK ROLL OUT
SUNDAY: “ROTTEN APPLE”
STRENGTH & CONDITIONING ( REMINDER THIS CLASS IS 90 MINS)
WARM UP: 15 MINS
SKILL: 12 MINS
:30 sec PISTOLS
:30 SEC REST
:30 sec BANDED POSE RUN
:30 SEC REST
:30 sec BALANCE BOARD HOLDS
:30 SEC REST
STRENGTH: 30 MINS
BACK SQUAT WITH PAUSE
3SEC – 5 SEC – 3SEC
100 FT HS WALK OR HS HOLDS ACCUMULATE 4 MINS
super set with
KB FLOOR PRESS
CONDITIONING: RUNNING CLOCK 16 MINS
RD 1: 4RDS 0:00 – 4:00
:30 HOLLOW BODY HOLD
RD 2: 4RDS 6:00- 10:00
:30 MED BALL LATERAL TOSS ( SWITCH SIDES EACH ROUND)
:30 JUMPING SLAM BALLS
RECOVER: 10 MINS