WODS OF APRIL 11 – 18 @ CROSSFIT INDESTRI
CrossFit INDESTRI
A FEW NOTES
NEW STRENGTH CYCLE
STARTS THIS WEEK!
WE HAVE OUR NEW NUMBERS AND NOW THE FUN BEGINS!
THE NEW STRENGTH CYCLE IS READY. OUR PERCENTAGES AND LIFTS ARE SET FOR THE NEXT 12 WEEKS. BE SURE TO REMAIN CONSISTENT IN ATTENDANCE IF YOU WANT TO SEE PROGRESS IN YOUR LIFTS.
#INDESTRISTRONG
LOOKING TO GET A PULL UP?
MONDAY, WEDNESDAY & FRIDAY WILL HAVE A TRAINING PROGRAM THAT WILL LEAD TO A STRONGER, FIRST OR EVEN CHEST 2 BAR PULL UP.
WANT TO BE A BETTER OLY LIFTER?
TUESDAY & THURSDAYS WILL HAVE A FOCUS ON THESE MOVEMENTS.
LOOKING TO IMPROVE YOUR POWER LIFTS?
THIS SUNDAY WE STARTED ON PRESSING, PULLING, SQUATTING WE FINISH EACH CLASS WITH CONDITIONING. THE NEW POWER LIFTING CYCLE IS THE JUGGERNAUT CYCLE ON SUNDAYS.
EVERYONE NEEDS MOBILITY
SHOW UP SUNDAY, CLASSES HAVE BEEN HUGE AND PEOPLE ARE USING THIS TO RECOVER. WE HAVE NO CAP ON THIS CLASS AS WE CAN CYCLE THROUGH AND PARTNER UP. THIS SHOULD BE THE TOP PRIORITY OF THE WEEK!
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COMING UP AT CrossFit INDESTRI
FESTIVUS GAMES
JUDGES & VOLUNTEERS NEEDED FOR FESTIVUS.
IF YOU ARE NOT COMPETING PLEASE COME OUT CHEER, OR HELP US OUT. LET TODD KNOW IF YOU CAN HELP.
TODD@INDESTRI.COM
Reminder that Lululemon is also at the gym during Festivus this Saturday with a Pop-up Shop!
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UG Beach WOD 2016
Registration prices increase April 12th!
Be part of the largest functional fitness event in Canada
For anyone still looking to participate in UG Beach WOD this July 8th-10th in Wasaga Beach, this is just a reminder that the registration prices will increase on April 12th!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!If you've like to help out by volunteering please sign up here!
COMING TO INDESTRI:
12 TEST FOR 12 FRIDAYS
EVERY FRIDAY WE WILL BE TRYING 1 OF THE 12 PAT SHERWOOD TEST WODS.. THEY ARE MEANT TO TEST YOUR FITNESS. WE WILL REVISIT THESE TEST DOWN THE ROAD SO RECORD YOUR RESULTS.
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New Class Started at CFI
INVITE YOUR PARENTS, FRIENDS AND GRANDPARENTS
THE CLASS IS BUILDING WELL AND IF IT CONTINUES TO GROW LOOKING AT ADDING ANOTHER CLASS
A New Class at CFI began 3 weeks ago, it takes place on Wednesday's at 10:30am. This class is run by Bonnie, and is called Fit for Life. Fit for Life is geared for people 60 years of age and older. If you know someone who might be interested please have them come out and try a class, the first class is always free for them to try!
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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 BAG OF
3CARB from 3 FUEL
who will win this week at CrossFit indestri?
LAST WEEKS WINNER WAS SCOTT BROWN!!
EMAIL ANSWERS TO STOUTY@INDESTRI.COM
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MONDAY: "STARTING STRENGTH"
STRENGTH:
SH. PRESS
2 WARM UP SETS
THEN
5-5-5 @ 60%
SUPER SET WITH DB ROWS
10-10-10
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WOD:
FOR TOTAL REPS1 MIN SDLHP 75/551 MIN BOX JUMP @ 30/242 MIN SDLHP 75/552 MIN BOX JUMP 30/243 MIN SDLHP 75/553 MIN BOX JUMP 30/24
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CASH OUT:
TEAM MED BALL - TIC TAC TOE
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TUESDAY: "WENDLER 5/3/1"
STRENGTH:
WEIGHTED LUNGE
10-10-10-10-10
% OF BS 40%-45%-50%-55%-55%
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WOD:
FOR TIME:
12 MIN CAP
30-20-10-20-30
WALL BALLS 20/14
DOUBLE UNDERS
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CASH OUT:
MEAT HEAD YOGA
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WEDNESDAY: "ONE MAN ONE BARBELL"
STRENGTH DAY:
FRONT SQUAT
2 WARM UP SETS
5-5-5-5
@ 60%
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POWER CLEAN
2-2-2-2-2
@ 75% OF FS
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WEIGHTED STRICT PULL UPS
5-5-5-5
THEN NEGATIVES
5-5-5-5
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CASH OUT:
TABATASIT UPS / HOLLOW BODY ROCKS..
THURSDAY: "5X5"
STRENGTH:
SUMO DEAD LIFT2 WARM UP SETS THEN5-5-5-560%-65%-70%-75% OF 1RM DL.
WOD:
1-2-3-4-5-6-7-8-9-10
DB SNATCH
10-9-8-7-6-5-4-3-2-1
PISTOL
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CASH OUT:
DB CURLS
3X20 ALTERNATING HAMMER GRIP
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FRIDAY: "WESTSIDE BARBELL CONGUGATE"
SKILL:
MOVEMENT PREP FOR WOD
PULLING MECHANICS
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THE 2ND OF 12 FRIDAY TESTS (DUE TO WEATHER WE HAD POSTPONE LAST WEEKS)
WOD: PAT SHERWOOD TEST WEEK 2
FOR TIME:
30 MIN CAP
400M RUN
"FRAN" 75/55
400M RUN
"FRAN" 75/55
400M RUN
- RUN INSIDE IF SNOW - DRESS FOR WEATHER
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CASHOUT:
HYDRATE & ROLL OUT
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