WODS OF APRIL 18 – 24 @ CROSSFIT INDESTRI
CrossFit INDESTRI
A FEW NOTES
#INDESTRISTRONG
INDESTRI AUXILLARY CLASSES
EVERYONE NEEDS MOBILITY
SUNDAY 9AM SHOULD BE A MUST ON YOUR LIST. WE HAVE HAD SOME REQUESTS TO ADD A WEEK NIGHT MOBILITY CLASS AS WELL. WE ARE INVESTIGATING THURSDAY NIGHT AT 6:30PM
WE WILL KEEP YOU POSTED
INTRA MURALS & PARTNER WODS
GETTING FIT & BUILDING FRIENDSHIPS
AT CROSSFIT WE TALK A LOT ABOUT COMMUNITY AND HAVING A PLACE WHERE YOU FEEL SAFE TO POUR YOUR HEART INTO SOMETHING AND LEAVE IT ALL ON OUT THERE. A LOT OF US HAVE A TIME FRAME THAT WORKS BEST FOR YOUR SCHEDULE SO YOU PROBABLY FEEL COMFORTABLE WITH YOUR REGULAR CLASS MATES. WE HAVE SUCH A LARGE MEMBERSHIP AND SO MANY PEOPLE TO MEET AND GET TO KNOW, WE SUGGEST YOU TRY ADDING A FRIDAY NIGHT AT 6:30PM INTRAMURAL CLASS, WHERE WE WORK IN TEAMS TO COMPLETE A WORK OUT. AFTER HAVE SOME FOOD, DRINKS AND CONVERSATION, OR TRY A SATURDAY MORNING AT 9AM FOR PARTNER WOD WHERE YOU CAN ACCOMPLISH ONE OF COACH TODDS CRUSHING WORKOUTS WITH A PARTNER.
GETTING STRONGER
LOOKING TO ADD SOME EXTRA STRENGTH WORK TO YOUR PROGRAM? SATURDAY MORNINGS AT 10AM IS THE HEAVY CLASS WHERE YOU CAN LEARN HOW TO MOVE AWKWARD OBJECTS. BECAUSE EVERYTHING IN LIFE DOESN'T HAVE A HANDLE.
OR TRY SUNDAY AT 10AM, STRENGTH & CONDITIONING CLASS WITH COACH STOUTY. WE FOCUS ON BUILDING YOUR POWER LIFTS: SQUATS, PRESSES ( BENCH, SHOULDER, PUSH) AND DEAD LIFTS. WE FINISH EACH CLASS WITH 10-15 MINUTES OF CONDITIONING WORK.
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COMING UP AT CrossFit INDESTRI
FESTIVUS GAMES RECAP
Another great Festivus event at CFI! It was great to see so many of our members out yesterday, whether competing, judging, volunteering, or cheering everyone on, it's always great to see CFI rally around events like this and Coach Todd did a great job organizing Festivus for the 2nd time!A huge congratulations to all who competed, we're very proud of each and every one of you! It was certainly an exciting day with the competition and vendors that were on site, Boss Supplements, Press Juice Co, and Lululemon. We had a tremendous number of people through the gym yesterday. It was a great day all around!As you will see below, we had a number of members onto of the podium at the end of the day!Masters Women - Janet took 1st placeMasters Men - Rich took 1st place, Sean took 2nd place, Scott took 3rd placeNovice Men - Robbie took 3rd placeIntermediate Men - Brent took 1st place, Roman took 2nd place, Raymond took 3rd placeOnce again thank you to all the companies that supported the event. Hustle Originals, 3 Fu3l, Badass W.O.D Wear, Lululemon, and Squadron 71!
#IndestriStrong
CompWOD Tag Team Event
Congratulations to Brit & Deanna who competed in the CompWOD Tag Team same sex pairs event in Oakville on Saturday and came in 7th in the Elite division!
UG Beach WOD 2016
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:
CROSSFIT STRONGMAN COURSE
We're excited to have one of CrossFit's Speciality Courses coming to Crossfit Indestri later this summer!
This one-day course is for athletes and coaches who want become more proficient with strongman movements. The typical strongman competition consists of five events in one day, and each event is less than 60 seconds. This is a perfect – and fun – way for CrossFitters to increase strength without using a barbell. Because of the often-awkward size, shape and consistency of the objects in strongman, the lifts tend to have less efficiency than those done with a barbell. These loads challenges the neuromuscular system in a way a barbell cannot and better mimic challenges found outside the gym. Participants learn to lift Atlas stones, carry a yoke and farmers handles, flip tires, and clean and press odd objects such as a log, keg, anvil or stone at their relative level of strength. Additional topics discussed include how to incorporate these movements into CrossFit workouts.
Learning Objectives
The Strongman Trainer Course teaches participants:
- Safe, proper and efficient movement using strongman objects.
- How to coach strongman movements.
- How to incorporate CrossFit Strongman training methodology and programming.
Prerequisites
None.
More Details will be posted very soon as will registration information!
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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 4 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
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MONDAY: "Gymnastics"
STRENGTH:
SH. PRESS
2 WARM UP SETS
THEN
5-5-5 @ 65%
SUPER SET WITH DB/KB ROWS (INCREASE WEIGHT FROM PREVIOUS)
10-10-10
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WOD:
4 MINUTES TO COMPLETE200M SPRINT3 FRONT SQUATS 185/135MAX BURPEES FOR REMAINING TIMEREST 2 MINUTESTHEN REPEAT 2 MORE ROUNDS
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CASH OUT:
PULL UP 5-5-5
NEG 5-5-5
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TUESDAY: "Powerlifting"
STRENGTH DAY:
SNATCH PULLS
3-3-3-3
80%-85%-90%95%
SNATCH BALANCE
2-2-2-2
WORK TO HEAVY 2
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PUSH UP WALK OVER PLATE
10-8-6-4-2
WEIGHTED PISTOL
10-8-6-4-2
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CASH OUT:
CORE WORK - COACH STEPH'S CALL
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WEDNESDAY: "Football"
STRENGTH:
FRONT SQUAT
2 WARM UP SETS
3-3-3
70%-70%-70%
CLEAN DEAD LIFTS
5X2 SAME WEIGHT AS FS
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WOD:
10 MIN AMRAPMAX PULL UPSevery time you break 50 DU
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CASH OUT:
400M KB FARMER CARRY.
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THURSDAY: "Strongman"
STRENGTH:
MOBILITY.
WOD: HERO WOD
"MICHAEL"
3FT
800M RUN
50 BACK EXTENSION
50 SIT UPS
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CASH OUT:
200M LUNGE WALK (WITH DB OR KB)
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FRIDAY: "Aerobic Capacity "
SKILL:
SPLIT JERK
60%-65%-70%-75%-80%
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THE 3RD OF 12 FRIDAY TESTS
WOD: SHERWOD #3
3RDS
5 MUSCLE UP
10 SQUAT CLEANS
20 BOX JUMPS
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CASHOUT:
A GAME CALLED BUMP (BASKET BALL)
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