CrossFit INDESTRI NEWS
Special congratulations to Lorraine McDonald and Jane Mosey for participating as part of a team in the Wasaga Beach Triathlon a few weeks ago. Lorraine started coming to Crossfit Indestri as a participant in McMaster University’s research study on Strength Training and Older adults. She discovered that exercise is fun and is now a regular participant in the Fit for Life classes. Jane Mosey has been a regular member of the Indestri family and participates in both our regular programming as well as the Fit for Life program. Way to go ladies!!
McMaster University Strength Training and Older Adults Research
We are once again happy to be part of this exciting research that is happening at McMaster University. We will be hosting another research trial again this fall on Tuesday and Thursday mornings starting mid-September. Please be aware that this may impact the use of the small gym on these days and be sure to check the Open Gym schedule. We have had an over whelming response to this session and we would like to thank everyone for helping make the participants feel welcome in our facility.
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 Tuesday we will be adding Virtual Shovel as we had to omit last week
Coming up at CrossFit Indestri
Alright crew the New Limited Edition Black & Gold CFI apparel is now available at the gym on pre-sale.
Get it now to ensure you get it!
*Fit is the same as Squadron 71 mens tees, ladies chief chick tank, unisex flight hoodie*
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:
WE ARE LOOKING FOR DONATIONS OF PRIZES FROM OUR LOCAL BUISNESSES
WINNER WILL GET A FREE FIT AID – 1st TO ANSWER
Last weeks winner BONNIE CAMPBELL (BOYS EVAN & ANDREW)!
SEND YOUR ANSWERS TO STOUTY@INDESTRI.COM
AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
THIS IS WEEK 16 OF OUR STRENGTH CYCLE. NEXT WEEK WILL BE DE-LOAD AND THE FOLLOWING WEEK IS TESTING. BE SURE TO RECORD YOUR NUMBERS TO SEE HOW YOUR STRENGTH/ POWER/ SPEED AND BALANCE HAVE INCREASED
1XAMRAP @ 90% (AIM FOR 2-3)
WOD: MAD MILES 30 MIN CAP
1 MILE ASSAULT BIKE/ 1000M ROW
5 BEAR COMPLEX 135/95
10 PULL UPS
15 PUSH UPS
20 AIR SQUATS
1 MILE ASSAULT BIKE/ 1000M
EASY WALK 400M
4x50m PROWLER SPRINTS 135/95
work with partners 10 shovels between sets 45/25 plates on bar over 24 inch box
EMOM 8 MINS
4 POWER SNATCH @ 75% of WOD weight
then 2 minutes & set weight for WOD
12 POWER SNATCH 115/80
BANDED PVC OH SQUATS ( Facing Rig with shoulders set down and back)
1XAMRAP @ 90% (AIM FOR 2-3)
8 MIN EMOM – 8 OH SQUAT (TECH WITH PVC & BANDS)
OH SQUAT 95/65
OVER BAR FACING BURPEE
BARBELL DRAG CURLS
3 x ME set (30 secs)
Fast sets – barbell only ( Scale with curls)
FRONT RACK LUNGES
12 MINUTES TO A HEAVY SET OF 10 (5 PER LEG)
250M ROW/SKI OR ) 15/12 CAL BIKE
ROLL OUT HAMS/ CALVES 2:00/side
INTERNAL-ROTATION-SITUP-STRETCH 6x :10 contract, :05 relax.
WARM UP: 10 MINUTES
GET TO CLASS ON TIME AND START WARM UP RIGHT AT CLASS START
FOCUS: 15 mins to complete
1XAMRAP @ 90% (AIM FOR 2-3)
WOD: 22 mins
8 MIN 2 FIND A HEAVY POWER CLEAN
Then Rest 1 minute SET BAR AT 80% OF HEAVY
13 MIN CAP
UNBROKEN SETS (Touch & Go)
** Must complete unbroken to Move to the next set**
FULL CLASS 400M CAR PUSH (Hope you get Steph’s car)
STRENGTH & CONDITIONING ( REMINDER THIS CLASS IS 90 MINS)
6 ROPE PULL UPS
STRENGTH: 45 MINS
WEIGHT STRICT PULL UPS
SS. with 10-10-10 Barbell Drag CURLS
1X5 @ 55%
FRONT RACK LUNGE
PICK A HEAVY WEIGHT AND USE A 3 SETS