CrossFit Indestri WOD's Week of Feb 22-28
CrossFit INDESTRI
A FEW NOTES
COACH DILLON 
Coach D will be taking a break as he has got a New Job! We are excited for Dillon and wish him great success. He will still be training at the gym and offering personal training sessions. Dillon has been an excellent coach and mentor for many of us and we are lucky to have him in our community!COACH NEAL
Neal come to us beginning of the fall as a member and a previous CrossFit coach. Some have you have already seen him prepping for his coaching debut and he will be in a regular coaching rotation now at Indestri. Neal is currently a wood shop teacher at CCI and a great athlete.
STRENGTH & CONDITIONING CLASS
As a switch up we will be changing the Sunday 10:00am Class to a Strength & Conditioning Class. We had the first taste today from the 16 who showed up this morning. This Class will focus on strength work, lifting and finish each class with some conditioning work. It will come in all forms so be prepared to work and have fun! This is a great class to build strength and stability.
.
COMING UP AT CrossFit INDESTRI
BOWL FOR KIDS SAKE
We are hoping to register a few teams for Bowl for kids sake. The event raise money for Big Brothers & Sisters.
Dates are open between FEB 26 -March 10
Please Contact us if you want to participate and then we can book a few lanes to take part.
indestri@gmail.com
Its a great night out and an awesome charity to help anyway we can.
.
RESEARCH STUDY
We have been Lucky enough to get involved with a research study from McMaster University and we are looking for Adults 60 years and older to examine the benefits of a new strength training program based on our methodology for older adults. They will receive 12 weeks of Personal Strength Training at Indestri and take part in 2 non-invasive assessments of physical function and quality of life before starting the training.
Please contact Bonnie Campbell if you have someone interested
bleithcampbell@gmail.com
UG Beach WOD 2016
The dates for UG Beach WOD 2016 have been announced!
Registration open THIS Tuesday, Feb 23rd at 7pm!
We have a few members looking for teams before Tuesday.
Currently Brent & Raymond are both looking to put teams in UG Beach WOD. Please use our Facebook page if your interested and we can help put some teams together. This event typically sells out very fast!We have a discount code for any of our athletes looking to register.Use code : indestri2016 to save 10%. Thanks to UG for providing this for CFI athletes!
.
COMING TO INDESTRI:
2016 REEBOK CROSSFIT GAMES OPEN
IT'S TIME! sign up! Open is upon us!
Details for the OPEN
The following Dates and times will be the official CrossFit Indestri Open times:
We have polled everyone, and based on the results we are looking at doing a couple Friday nights and a few Saturdays, esp. since the last week falls on Good Friday, we will do the Saturday that week.
Dates are as follows :
Friday, Feb 26th @ 5:30pm
Saturday, March 5th @ 10am
Saturday, March 12th @ 10am
Friday, March 18th @ 5:30pm (Badass W.O.D Wear will be here)
Saturday, March 26th @ 10am **Easter Weekend
.
Therapy @ Crossfit Indestri
We Have 2 new Therapists at CrossFit Indestri! Massage and Acupuncture/Cupping! also a newly renovated therapy room to set up for a relaxing atmosphere.
Monday's - Joanna Robinson, a registered massage therapist, will be available to book appointments with from 10:30am - 12:00pm and 1:00pm - 3:00pm.
Joanna was born in Collingwood and has lived and worked in Collingwood for most of her life. She figure skated competitively for 14 years with the National Training Centre in Barrie, and when she finished high school she moved to Hamilton, Ontario to study biology at McMaster University where she received a Bachelor of Science in 1996.In 2007, Joanna decided to make a career change, when she returned to school to study massage therapy. She received her Massage Therapy designation in 2009. Since registration, she has been practicing massage therapy in both clinical and spa settings, but shifted her focus to clinical therapeutic massage when she purchased Collingwood Massage Therapy Clinic in 2012Joanna specializes in Esalon deep tissue techniques, trigger point therapy, sports massage, pregnancy massage, Swedish massage, TMJ massage and stress reduction massage. Whether you need a treatment to relieve aches and pains, to aid in recovery from an injury or to help relieve your stress, and promote relaxation, Joanna can help.Please contact Joanna today to book your appointment! Monday Evenings - Jennifer Redding, a Registered Acupuncturist (R.Ac). Stay tuned for available appointment times.I was raised in Collingwood where I learned at an early age, that going downhill in my driveway could be a lot of fun! As a child of the mountain, sledding, skiing, and snowboarding soon became my life. I moved to British Columbia to find the mountains of my dreams, then to the freshest powder of Japan, then to New Zealand, finally returning back to the northern hemisphere and to the Asian coastal life of beach/ island hopping for some well deserved Vitamin D. Officially ending my big adventure on the Great Wall of China for a greater understanding of my true passion- Traditional Chinese Medicine and Acupuncture.I began my path in alternative medicine from a very early age. I grew up eating sprouts, drinking wheat water, and ingesting fish oils before they were even known of. I played any sport available and gained a strong understanding of the body through sport.I am a Registered Acupuncturist (R.Ac) with the College of Traditional Chinese Medicine Practitioners and Acupuncturists of Ontario and I also hold a Bachelors degree from York University.My main areas of practice are in pain management, sport related injuries, stress, neurological disorders, facial rejuvenation and infertility. I finished my postgraduate studies at the International College of Traditional Chinese Medicine in Vancouver, British Columbia. From there I went on to completing my full-time in-class, clinic, and licensing exam in 2012. I wanted more! So, I then went on to continue my studies in Beijing, China for a year and a half. I started my internship at the Tain Jin University of Traditional Chinese Medicine, then at Long Tou Medical Clinic, and lastly at the Oriental Intercultural Medical Clinic Beijing. I also became very involved in TuiNa (Chinese Massage) for pediatrics, Food Cures, Five Element Acupuncture and Reflexology.From China, my next big adventure was to Nepal to be a part of an Acupuncture Relief Project. I was a volunteering primary practitioner within the only medical facility around. While I was at this clinic I was expected to work 5 ½ days a week with a goal of treating 20 or more patients a day. I met and exceeded my goals, and ended up treating over 40 patients a day, while also getting the chance to work with the one and only mid-wife and delivering 11 babies naturally or with the help of acupuncture. My treatments were conducted via a ‘Community’ style with patients sitting in chairs or laying on a mat on the floor. I was responsible for managing all aspects of the clinics resources as well as assisting in the training of interpreters, meeting with members of the community and maintaining a healthy lifestyle. Living in a third world country is unpredictable, exciting, and requires a flexible approach to each day.As a healthcare practitioner I am grateful because every day I am able to share this wonderful medicine to all. I am inspired by all the people that I have met in my life, I have striven for something more and made a commitment toward better living. In East Asian Medicine, it is a key concept to understand that everyone heals differently. I approach my work with compassion, dedication, optimism, direction and education. My patients are my greatest teachers and I am honored to be a part of their journey toward a more vibrant life.Visit Jen's website for more details.
Taking advantage of having a therapy room at CFI is another great tool in your recovery. Let us know if you're looking to book an appointment, either in person at the desk, or via email indestri@gmail.comNot only for CFI members, if you have a family member or friend looking for therapy, we're more then happy to book an appointment for them as well.
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 a $25 gift Card to
GUSTAV'S CHOP HOUSE!
who will win this week at CrossFit indestri?
LAST WEEKS WINNER WAS SCOTT BROWN!!
EMAIL ANSWERS TO STOUTY@INDESTRI.COM
.
.
MONDAY: "BLADE"
STRENGTH:
CLEANS3-3-3-3-3% - 65-70-75-80-85
.
WOD:
FOR TIME:21 DB THRUSTERS 35/20400M RUN18 DB THRUSTERS 35/20400M RUN15 DB THRUSTERS 35/20400M RUN(Yes that says Run)
.
CASH OUT:
Barbell Core complex6 sets
.
.
TUESDAY: "BACK STRAP"
STRENGTH:
SPLIT JERK3-3-3-3-3% - 65-70-75-80-85
.
WOD:
3 MIN AMRAP (REPEAT AMRAP & REST X3)3 STRICT PULL UPS6 OH SQUATS9 BURPEES1 MIN REST
BE CONSISTENT!! THERE WILL BE A SURPRISE PENALTY FOR INCONSISTENT ROUNDS
.
CASH OUT:
8 MINBIKE OR SKI MAX CAL15 SEC ON45 SEC OFF
.
.
WEDNESDAY: "FLANK"
STRENGTH:
REVERSE LUNGE10-10-10-10Front RackWork to Heavy set!
.
WOD:
20 minutesDEATH BY DOUBLE UNDERIncreasing by 5 every minuteonce you fail to hit the amount needed you will finish the 20 minutes withAMRAP20 DU20 KBS20 MED BALL CLEANS20 WALKING LUNGE WITH BALL.
CASH OUT:
BREATHE!
.
.
THURSDAY: "SKIRT"
STRENGTH:
SNATCH3-3-3-3-3
.
WOD:
TABATAPUSH UPSSQUATSPULL-UPSSIT-UPS
.
CASH OUT:
3X30SEATED OVER SHOULDER MED BALL LAT TOSS..
FRIDAY: "FLAT IRON"
1ST 2016 CROSSFIT OPEN WOD!!
MOVEMENT PREP AND WOD
CASH OUT WILL BE A GAME!
.
.
