CrossFit Indestri WOW for week of June 29TH 2015
CANADA DAY IS MID WEEK... YAY?
FRIDAY NIGHT INTRAMURAL'S FIRST NIGHT WAS AMAZEBALL'S!!
THIS WAS THE WOD.. I DUBBED IT "GIRLS GONE WILD"
SO WE HAVE CHANGED THE FORMAT... JUST SHOW UP AND WE WILL MAKE TEAMS WITH WHOEVER SHOWS UP. SO IF YOU CAN ONLY COME ONE TIME THAT'S COOL. NO COMMITMENTS!
BUT TALK TO THE GROUP THAT CAME THE FIRST FRIDAY. EVERYONE HAD A GREAT TIME AND HAD A CHANCE TO HELP THIER TEAM KICK ASS! BE THERE THIS FRIDAY AT 6:30PM, BRING TREAT FOR AFTER!
BURPEES BEATING CANCER FOR CFI
THIS PAST SATURDAY, 12 BRAVE INDESTRI MEMBERS SHOWED UP TO HIT THE SATURDAY WOD AND DO 700 BURPEES FOR THE $700 DOLLARS DONATED TO GO TO SICK KIDS CANCER DIVISON. GREAT JOB AND I HEARD COACH TODD STILL CRUSHED YOU AFTER! GOOD OL TODD, NOTHING EASY ON HIS WATCH. THANKS RICH MEESTERS FOR HEADING THIS UP!
FESTIVUS GAMES
CrossFit Indestri Collingwood is proud to announce that they will be hosting the Festivus Games this October, they are one of five gyms selected in Ontario to hold this worldwide competition for Novice and Intermediate Crossfitters. But what is the Festivus Games???????Festivus Games is in its third year as THE Worldwide functional-fitness competition for beginner, intermediate and masters Athletes (No fire breathers allowed!). No athlete, whether six months in or brand new, will need to scale any of the events. Festivus Games is about capacity more than a high degree of skill. Everyone can row.just how fast? Everyone candeadlift...just how much?
Tip of the Week
TIRE FLIP'S A PERSPECTIVE FROM STRONGMAN/CROSSFITTER ROB ORLANDO
A tire flip is not a deadlift.“You’ve got to think offensive lineman,” Rob Orlando of CrossFit Strongman says as he instructs Tom Rowland to drive into the tire.Ideally, you need to set up a foot to 15 inches away from the tire with the feet outside the hips and the body pressed against the rubber. You drive with the legs to get the tire off the ground, take a half step, then give it a knee with the other leg.Many people get the tire off the ground but struggle to complete the flip, often hanging out in a purgatory that involves futile attempts to use the biceps to curl the tire up.“You’ve got to stop for a second,” Orlando explains, showing Rowland how to re-grip and get the big tire flipped.The real key is being aggressive and keeping the tire in motion by driving it off the floor and kneeing it at the right time.Interestingly, a 625-lb. tire is also a nice height for box jumps, as Rowland discovers in the short burner that follows Orlando’s instruction.
TRY IT FRIDAY...
NOTE SUMMER HOURS WILL BE STARTING WEEK OF JULY 6TH SEE NEXT WEEKS BLOG FOR CHANGES
AND
Now for the main event
This Week’s WOW at Indestri June 29th 2015
MONDAY: OK SO YOU CAN RUN... CAN YOU DO IT BACKWARDS?
BUY IN: BENCHMARK MONDAY!!!
ROW/BIKE 35 CALSCOACH LED RUNNING WARM UP/MOBILITY
FOCUS: STOP... HAMMER TIME!
15 MINUTES3 SEC PAUSE BACK SQUAT3-3-3-3-340%-45%-50%-55%-60%
WOD: GRIFF - A HERO WOD
RUN FOR TIME:800M FORWARDS400M BACKWARDS800M FORWARD400M BACKWARDS
CASH OUT: A PICTURE SOMETIMES IS BETTER
3 ROPE CLIMBS--
TUESDAY: THIS SONG NOW MEANS SO MUCH MORE TO YOU:)
BUY IN: ROXANNE, PUT'S THE LOTION ON IT'S SKIN... SORRY PUT ON A RED DRESS. ALWAYS GET THOSE LINES MIXED UP.
RUN 400MROXANNE : GROUPBURPEES & JUMPING JACKS
FOCUS: YO, HOW MUCH YOU BENCH BRO?
FIND 3RM BENCH PRESS
WOD: WHAT'S THE "CORE" PROBLEM WITH OUR LIFTS..?
FOR TIME:100 WALL BALLS 20/14** EVERY BREAK SPRINT 200M - RX+ WITH BALL**REST 3 MINS50 T2B (RX+ STRICT)**EVERY BREAK RUN 2OOM**
CASH OUT: MAX EFFORT, IT'S MY SECOND MIDDLE NAME BEHIND "REDLINE"
3X30 SEC ME SPRINT ASSAULT BIKE REST 1:1--
WEDNESDAY: HAPPY CANADA DAY!!
BUY IN: WE DO OTHER GYMS WOD'S FOR WARM UP :)
35 JUMPING JACKS30 WALL SQUATS25 V- UPS20 PUSH UPS15 PULL UPS/RING ROWS10 LUNGES5 BURPEE BROAD JUMPS
WOD: CANADA DAY WOD BY COACH DILLON
THE GYM WILL BE OPEN FROM 8:00AM-11:00AM AND COACH D WILL HAVE A BURNER SET UP YOU CAN SHOW YOUR CANADIAN PRIDE!! THE WOD WILL GO OFF EVERY HOUR ON THE HOUR SO TIME YOUR ARRIVAL ACCORDINGLY!
THURSDAY: HUNG OVER? REALLY? IT'S THE MIDDLE OF THE WEEK... LOL
BUY IN: IF YOU DON'T KNOW WHO THESE GUYS ARE ABOVE... WHAT ARE THEY TEACHING IN SCHOOL THESE DAYS?
RUN 800MGROUP DYNAMIC
FOCUS: THIS BECOMES MUCH MORE INTERESTING IF YOU TRACK YOUR NUMBERS...
POWER SNATCH3-3-3-3-350%-55%-65%-75%-85% (BASED OFF 1RM SNATCH)THEN 15 MINUTESFIND 1RM THRUSTER
WOD: CONDITIONING HAS FOUND ITS WAY TO STRENGTH DAY :)
RUN EASY 600MROW/BIKE SPRINT 200MRUN EASY 400MROW/BIKE SPRINT 400MRUN EASY 200MROW/BIKE SPRINT 600M
CASH OUT: GET MOBEEZY FO SHEEZY
MOBILITY--
FRIDAY: TRY THIS GAME... I COULDN'T WALK AFTER...
BUY IN: IS THIS MIC ON? EH NOW YOU GET IT.. THAT'S WHEEL HUMOR.
SKIP100 SINGLES100 BACKWARDS50 DU50 SIDE TO SIDE50 FRONT TO BACK2 LAP RUN SKIPPING
FOCUS: THIS IS NOT POWER CLEAN TO FRONT SQUAT, SERIOUSLY!
FIND 3RM SQUAT CLEAN
WOD: THE WU-TANG BRING YOU "LADDER STYLE"
TIRE FLIPS10-9-8-7-6-5-4-3-2-1RUSSIAN TWISTS 12/16 KG2-4-6-8-10-12-14-16-18-20 CASH OUT: I FEEL IF I PUT "SUPER" IN FRONT OF THINGS I CAN CHANGE HOWEVER I WANT.. LOLSUPER TABATA (4 RDS 40 SECS ON 20 SEC REST)PLANK HOLDS HAVE A GREAT WEEKEND, BE SURE TO HIT THE SPECIAL CLASSES ON SATURDAY AND SUNDAYI WILL BE COACHING SATURDAY MORNING AND DO I HAVE A SPECIAL GIFT FOR THOSE WHO ATTEND... HAHAHAHAHAHAHAHAHA (EVIL LAUGH)
CHRIS
"TAKE OFF EH? YAH HOSER"
STOUTENBURG
CrossFit Indestri “The Collingwood Original Crossfit”
200 Mountain Road, Unit 3
Collingwood, ON L9Y 4V5
705 444 0006
crossfitindestri.com