Crossfit Indestri WOW for week of April 6th 2015
Another Great week to be part of Crossfit Indestri!
Power Issue
Quick note: The building had some power issues over the weekend and it has affected our part of the building. It will be fixed tomorrow as Tyson is on them now so we have lights but we may not have music or clock tomorrow for the morning classes. i do not own a battery power speaker or I would bring one. If some one in the 6am has one bring it and you can be in charge of the tunes for that class
Now on to the good stuff!
Hello Indestri athletes
First off, I want to say how proud and honoured I am to be able to be a part of what you guys do! This past Monday is just another reason why I love this place and all of you. We took on Grace as a community for a special little warrior and raised money for an awesome cause! We had over 130 members come through the door that day to hit this workout and show their support. This is why I want to be part of this place and why I will always give you 100 percent of my efforts to make sure Indestri gives you everything we can. Blown away!!! Remember to check your silent auction results and there are still a few shirts left if you want to pick up a purple shirt. Amazing Job!
Message from Monika Howe
Thank You Crossfit Indestri for hosting Purple Day for Epilepsy Awareness!! We have rocked in purple, crushed Grace for Grace and raised awareness and funds for this special cause. It was an amazing day and we have raised almost $3000!!!!!! To each and every single one of you THANK YOU!!!! A Special Thank You to everyone who donated items to the silent auction, helped to organize the day and baked yummy treats! All money raised goes to The Anita Kauffman foundation for epilepsy education and awareness. The Anita Kauffman Foundation is an official sponsor and organizer of Purple Day worldwide. We are very grateful to Crossfit Indestri for embracing this event. The love and support we received from the Indestri community was way beyond our expectations!
Each family, each person has its own story, fighting their own battle and supporting their own cause. We cannot thank you enough for supporting our story and helping us battle our battle. Our 'journey' with epilepsy began when Grace was only 4 years old. The first seizure was the most terrifying experience. Her eyes rolled, her jaw was clenched, her breathing was very shallow, mouth foaming and her little body jerking. We felt completely helpless and had no idea what to do. It was the first time I have witnessed a seizure. Grace has been diagnosed with idiopathic seizure which means doctors have no idea why they occur. She continues to have seizures and we continue the fight and search for answers. It has been 3 years and it does not get easier and watching her seize for 8 or 9 minutes is totally heartbreaking. You are never prepared for them and they can happen anytime any anyplace. When Grace was first diagnosed I was going to fix this, I was going to make this go away and no one had to know. Well I quickly realized that I can't stop a seizure, I cannot fix this, I can't make this go away. I cannot fix epilepsy so I need to concentrate on what I CAN do. I can fight for her, advocate, spread awareness and educate. The statistics say 1 in 10 people will have a seizure in their lifetime. Please take the time to learn seizure first aid, you may save a life.
Thank You,
Monika Howe
New Faces
As you may notice we have more and more new faces in the box and I want you to make sure you take the time to introduce your self and make them feel comfortable! (remember what it felt like when you first joined and when one of the members stopped to say it never gets better lol.)But seriously we take pride in our community and always want to make sure you are not only getting fitness and health but a chance for friendship to evolve as well. I don't know how many friends I've made here and how many stories I've heard of friends being made.The weather is turning and Spring is in the air, yes we still may see some snow but thats just to make us appreciate the 3 weeks of Summer we get up here in the great white north! Keep crushing those WODs and getting outside to see how your fitness increases your ability to play new sports and activities.
Welcome Britney
Now usually we don't hire coaches from outside of our own pool of athletes but every once and a while a coach moves into the area that fits right in with the Indestri standard of technique, effort and pride. Britney Holmberg is one of those coaches and we are happy to be adding her into the coaching rotation. The addition of Coach Brit will just be another benefit we can offer to you at Crossfit Indestri. If you haven't seen her in the box yet its probably because you are at work and not chillin in the box mid morning afternoon :) She is an excellent athlete a Northern town girl gone big city for a bit but now back in the kinda town that she belongs in.
Check out her Bio and make sure you keep an eye out as she will be on the schedule in near future.
Britney Holmberg28 from Sudbury ONOccupation: Firefighter with Brampton ONCompetitive Background: Figure SkatingEducation/ certifications/ courses:Bachelor of Human Kinetics BPHEDCrossFit Level 1CrossFit GymnasticsCrossFit MobilityWODFreestyle movement with Carl PiaoliOly-WOD level 1 weightlifting coach with Bryan MarshallCertified Personal Trainer/ Fitness Instructor Canfit ProCertified Spin instructorCrossFit Accomplishments:2011 CrossFit Games - Team2012 2nd place CrossFit Open2013 5th place CrossFit Open2014 5th place CrossFit Open2014 16th Regionals Canada East debut individual year2014 3rd place Nationals FireFit rookie year2014 6th place World Firefighter Combat Challenge finishHobbies: Moved back North to enjoy the simple life. I enjoy snowboarding, water sports, and generally anything outdoors- even running. Excited to be apart of an active small town community again with big hearts.In the box: My speciality is programming and competition prep. I hope to help athletes prepare for local competition as individuals and as teams.
Collingwood Fours Hockey
There is a Hockey Tournament being hosted by our member Mike Jackson this April 17-18 at the Central Park arena in Collingwood. Greg Knights is leading the initiative to put together a Indestri team to compete and has a few people locked in. If you are interested contact Mike or Greg and see what space is left. Indestri will supply the jersey's for this team. If you do not wish to compete slide by and cheer on the Indestri team! Good Luck!
Crossfit Plus membership includes YOGA & GYM-NASTY
Reminder yoga with Vicki is now on Monday Night and Wednesday Night from 7:30-8:30pm.
Yoga Drop ins are $10.00 first time and $15.00 after that and are welcome and classes have been packed so please make sure to check this out!
Gymnastics with Steph Friday Nights will be starting this week! Steph will be focusing on developing those pesky gymnastic skills we struggle with for the next 6 weeks every Friday night at 6:30pm. Indestri members speak to Steph if you would like to add this to your membership (Crossfit Plus) is an extra $5 a month and incredible Value!
There are also drop in rates for noon members at $15.00 per class.
Strongman Comp Trip
Coach Todd & Coach Sarah.R are heading to a strongman competition in Niagara Falls and would like to have a few more competitors come with them. The Comp is May 23rd 2015 and they will be training for this on Saturdays's during the Heavy Wod at 10:00am. Contact coach Todd at Todd@Indestri.com
Tip of the week
Snatch Balance:
- Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
- Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.
- Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
- Continue to descend to full depth, and return to a standing position. Carefully lower the weight.
WOW FOR WEEK OF April 6th
ps the WOD's & WOW page is back up and running with just the wods listed
MONDAY: There are Seven Reasons to Go all out today!
Buy In: XYZ.. now I know my ACDC next time wont you clean with me?
Run 400m
2rds
10 PVC pass throughs
10 wall squats
10 med ball cleans
then
Thunderstruck
with Power Cleans (light weight)
every time you here Thunder (including Thunderstruck you complete a Power Clean)
WOD: Benchmark & Hero Wod
The Seven
7RFT: 30min cap
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
CashOut: Follow the leader
Coach led mobility
TUESDAY: Cardio, not Car radio.
Buy In: Mini Wod warm up :) love these
Run 800m
then
30 air squats
20 lunges
10 push ups
5 pull ups
Focus: Man I cant believe theres no walking dead this week...
Bench Press
5-5-5-5-5
WOD: Quicker you move the more rest you get
20 E2MOM (every 2 minutes complete the work)
5 burpees
10 Air squats
15/10 Cal Row/Bike (Rx plus 20/15 cal)
CashOut: Up in the sky.. its Superman? nah its Tabata Man!!
Tabata Superman & Hollow Body
WEDNESDAY: Cardio? is there a theme here?
Buy In: Yoga tonight! great day of mobility
Row 500,
Group Coach Led Mobility
Focus: Not Power... Not hang.. just Cleans
Squat Clean
3-3-3-3-3
WOD: Dr. Frankenstien is my Uncle,
For Time: 20 min Cap
800m run
40 Medball clean Wall balls 20/14
800m run
Cash Out: these are how you become a super hero
6 turkish get ups
THURSDAY: Strength day!
Buy In: No cardio Today, just kidding go run and lunge
Run 400m
Lunge 200m
Run 200m.
then
Death by Pull ups
Strength Day: Ok You can lift Heavy $#!^ now
Banded Shoulder Press
3-3-3-3-3
Back Squat
5-5-5-5-5
Super Set with 5 Face rakers
Dead Lift
5-5-5-5-5
Cash OUT: AKA Earth push downs
ME Push Ups
FRIDAY: The weekend always makes me feel Chipper!
Buy In: Loosen up for one more blaster this week!
Roll out
Bergner warm up
Coach led Dynamic Warm Up
Focus: Read the blog and listen to your coach for some insight to this movement.
Snatch Balance
3-3-3-3-3
WOD: Wow no running, no rowing, no Assault bike... Trust me this is still cardio :)
Barbell chipper from Brooklyn :) This is meant to be fast!
For time: Its a sprint not a marathon
75/55 Rx Plus 95/75
10 Hang Power Cleans
20 back rack or front rack lunges (10 each leg)
10 Squat cleans
20 Front Squat
10 split Jerk
20 Hang Power Snatch
10 Back Squat
20 push press
10 OH Squats
20 Floor Press
Cash Out: If you stop in at side launch grab me a 12 of the dark!
walk/jog 800m
run 800m
I know it's not your favourite but we are going to take advantage of the weather for the Summer as we always do and run outside as much as we can. Remember what we have talked about all winter with respect to your pose running. When Form breaks down focus with a quick walk and get back on the run striking mid foot not heels!
Looks like the weather is coming around this week after it snows.... but I am really looking forward to getting a few barbells out side!
Chris”I don't like cardio either”Stoutenburg
CrossFit Indestri “The Collingwood Original Crossfit”
200 Mountain Road, Unit 3
Collingwood, ON L9Y 4V5
705 444 0006
crossfitindestri.com