CROSSFIT INDESTRI WORKOUTS FEB 1st - 5th
Welcome Baby Heath
We're thrilled to announce that Chris (Heater) and his wife Amie, welcomed their first child this past week. Carter Davis Heath was born on Monday, Jan 25th, 2016 at 8:46pm weighing albs 13ozs.Both Amie & Carter are doing really well. Congratulations Heater & Amie. We can not wait to meet baby Carter!
CROSSFIT INDESTRI
CLEANS UP AT WINTERFEST
We're very proud of the all the CF Indestri members that were out to support UG Winterfest this past Saturday. Whether competing, volunteering, or cheering on our teams. It was great to see so many members come out!We had 3 CFI teams compete. Team Indestri1 made up on Deanna, Morgan, Neal & Dillon competed in the Semi Pro division and took 2nd place overall. Team INDESTRIctible made up of Todd, Brent, Erin & Ali competed in the Amateur division and took 2nd place overall, and Team Crossfit Indestri Squad made up of Haley, Ashley, Mike & Roman competed in the Semi Pro division and took 10th place overall! Congratulations to all these teams, for some of the members it was their very first competition ever, and they kicked butt! We had some very impressive 1RM fat bar Thruster numbers put up from CFI members!!It was also amazing to see so many CFI members out to lend a helping hand and volunteer. As you heard Scott say in the closing ceremonies. With events like this, they need to rely heavily on volunteers in order to have a successful event. The UG Team is incredibly thankful of the support they receive from CFI members at each of their events, they're beyond grateful!We also heard that everyone loved the hold & pull challenge. So much so, that we may need to add a little hold & pull partner action into one of our cash outs sometime soon! ;)
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.GOAL SETTING
Hey Guys we have a good response and had meetings with lots of athletes who have set goals. We still have not heard from some of you. If you did not receive an email please let us know and we will get you set up. Please if you have decided this option is not for you let us know as well so the coach you are assigned to can be notified. Hope everyone is starting to work at these goals and we will be keeping tabs on your progress and celebrating your wins!
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COMING UP AT INDESTRI
Due to the gymnastic course happening this weekend Saturday morning and Sunday morning classes will only be at 9am, There will be no Heavy or Barbell Class this week. Sorry for the inconvience
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UG Beach WOD 2016
The dates for UG Beach WOD 2016 have been announced!
It's time to start getting your teams together now as this event sells out very fast, and we have it on good authority that you're not going to want to miss the 5th UG Beach WOD event this summer!
Pencil July 8th - 9th - 10th in your calendars now and book the weekend off work!
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GYMNASTICS WORKSHOP
**THIS WEEKEND**
BUY YOUR SPOT NOW!
Feb 6-7thTime:10:00 - 3:00 (each day )Early Bird Pricing: $160/personWeekend Event Price: $200/person
SEE SIGN UP LINK ON INDESTRI FB PAGE.
OR HERE: GYMNASTIC WORKSHOP AT INDESTRI
COMING TO INDESTRI:
A 2-day workshop that covers a variety of gymnastics-based strength and movement focusing on position and technique through a series of progressions for each exercise listed below.This hands-on workshop is tailored for all level athletes and coaches to become more efficient and knowledgeable in their training, taking their workouts to the next level.1st day (Handstands):-shoulder mobility for proper alignment-core and shoulder strength progressions-handstand push-up (strict and kipping)-handstand walk (freestanding and supported)-the press to handstand2nd day (Ring Elements & Muscle-ups):-shoulder mobility for swinging mechanics-strict pull-up & dip mechanics-basic ring fundamentals-skin the cat and accessories-both strict & kipping muscle-upsSpaces are limitedWorkshop progressions and skills sheet will be provided ahead of time to save time on taking notes.*All skill level athletes and fitness enthusiasts welcome*For more information and event details and please contact:alex@alexkazamgymnastics.com.
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CROSSFIT OPEN 2016
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A Note from Coach Stouty
"Hey Guys, this is for those of you thinking about wether or not you want to participate in the open... I have participated in the open for 4 years and have YET to submit 1 rep to the official scoring. Maybe this will be the year or maybe it won't. Either way I could care less, for me the open is not about competing its about community. It's about seeing all of you try something that makes you nervous or pushes you out of that comfy spot. It is about seeing you get your "firsts" whether that be a full depth squat or a pull up, it could be as advanced as a muscle up but I celebrate it the same. It is seeing you set a goal to finish and giving it a shot! For me the Open is a time in of the year where we can all get together and cheer each other on and celebrate each others successes. Its a time when we may get a pr or we may tank the wod.. In both situations you celebrate showing up and attempting the workout. If you get 1 rep or 200 all that really matters is you tried and you gave a solid effort. So to me the Open is about YOU!
I believe its a great way to make friends, share experience and support each other! So if you're not sure... Give it a shot and come to my side of the fence. We can suffer and cheer together.. plus I usually bring beer so there's always that plus side! :)"
Hope to see your name on the board
Stouty
**Note**
The times of re-doing wods or cutting into other classes just to get one more reps is gone and past. The new day of the Open is here where we come together celebrate our accomplishments and if you really feel you must do it again you will make arrangements with a judge and use open gym time to re-try. Please be aware of the regular programming and other members class time as well of all our coaches time. The open is about fun and community and lets remember that in 2016!
IT'S TIME! sign up! Open is upon us!
More details about the Open at Indestri this year will be coming soon!
We're trying to decide what day to hold the Open WOD's on at CFI, either Friday Night Lights, or go back to our Saturday's like a few years ago. Please let us know which day is better for you.
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Striker Class Starts Tuesday
- Classes – NO EXPERIENCE REQUIRED A high energy class that packs a punch! The one hour class incorporates striking with boxing and mixed martial arts style conditioning. Proving you don’t have to get hit, to get fit! Starting February 2nd, 2016
- Tuesday morning 7:30-8:30 am
- Thursday evening 7:00-8:00 pm
- Cost is $10/class for Indestri members and $15/class for non-Indestri members First class is free10 pack class is $90 for members and $135 for non-members SPECIAL DEAL ***Boxing Gloves (choice of colour), hand wraps (choice of colour) and 10 classes for $150.00 for Indestri members and $195.00 for non- members (All prices include taxes).
AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
*NOTE FIRST ONE TO EMAIL ME THE ANSWER TO THE THEME OF THIS WEEKS WOD TITLES GETS A FREE 3Fuel Shaker
who will win this week at CrossFit indestri?
LAST WEEKS WINNER WAS..... NOBODY!!
A lot of you tried but no one broke the code:
(Actually Jen Nichol did figure out what the theme was!)
It was CrossFit Gyms
EMAIL STOUTY@INDESTRI.COM
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MONDAY
WOD 1:
3RDS (15 Min Cap)10 KB OH Single Arm Lunge 16/810 kB Snatch Alt10 KB Swing Alt
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WOD 2: "Wagner"
BIG CLEAN COMPLEX7 x Every 90 secondsHigh Hang Squat Clean + Hang Squat Clean + Squat Clean + Push PressHigh Hang Squat Clean + Hang Squat Clean + Squat Clean + Push JerkHigh Hang Squat Clean + Hang Squat Clean + Squat Clean + Split JerkRx Weight 135/95MRx Weight 115/75If you drop the Bar during the complex- 5 Burpee Penalty
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CASHOUT:
3 Rope Climbs
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TUESDAY
STRENGTH:
Back Squat10 mins to Find 5RMthen Drop to 90% of 5RM3x5.
WOD:"Clever"
20 Min AMRAP
5 RFT5 HPC 155/10510 BURPEESFinish The rest of the AMRAP with Rds of Cindy
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CASHOUT:
Meat Head Yoga
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WEDNESDAY
STRENGTH:
10 Min EMOMHang Snatch PullHang Power SnatchHang Snatch
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WOD: "Matter"
FRAN!!!!!!!!!!21-15-9 (10 Min Cap)Thruster 95/65Pull Up.
CASHOUT:
Banded Tricep Ext
3x20
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THURSDAY
STRENGTH:
3x10 Prone Skaters3x10 Single Leg KB Dead Lifts
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WOD: "Thoristtor"
40-30-20-10Cal RowWBKB Swing 24/16
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CASH OUT:
DB Bent Rows3x20 Alt
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FRIDAY
WARM UP/ PREP: "Briggs"
COACH LED
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WOD: OPEN WOD 11.2
10 min AMRAP9 Dead Lifts 155/10512 Push ups15 Box Jumps 24/20
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CASHOUT:
1st Rowling Championships of 2016
