WODS OF APRIL 25 – MAY 1 @ CROSSFIT INDESTRI
CrossFit INDESTRI
A FEW NOTES
#INDESTRISTRONG
INTRAMURALS IS BACK!!
NICE WEATHER AND TIME TO GET OUR INTRAMURALS ON!
CHECK THE CLASS SCHEDULE FOR FRIDAYS AT 6:30PM
WE ARE LOOKING AT HAVING A BBQ RIGHT AT THE GYM FOR AFTER SO BRING YOUR OWN BBQABLES (and Drinks) FOR THE FIRST NIGHT THEN WE CAN DISCUSS CREATING A FUND AND ORDERING FROM SYSCO FOR A FREEZER STOCK. ALL ARE WELCOME AND ENCOURAGED TO BECOME PART OF A GREAT TIME. TEAMS WILL BE MADE UP AFTER EVERYONE ARRIVES AND WE ASESS THE NUMBERS.
CrossFit Indestri Rules
It's always good to do a reminder and/or refresher of some of the 'rules' of the gym once or twice a year, both for new members coming in and for our veterans as well.
- Be on time for class. Show respect to your coach and other athletes. Please do your best to sign in for class as well!
- Introduce yourself to all newcomers, as they may need to revive you later.
- "Technique" is the only thing more important than the clock! Don't sacrifice form for time!
- At Indestri, we do a lot of squats. Get use to it!
- Be Positive, show up with the right mindset. Good energy is contagious!
- Don't cheat the reps. Integrity is everything; you're only cheating yourself.
- You will get blisters on the pull-up bar. Suck it up.
- If somebody pukes, congratulate him or her as they've just discovered what intensity is.
- Bring home your water bottles. I don't need anymore.
- If you bleed on the bars, please clean it off.
- Lasly, you can scream, yell, bleed, puke and pass out Just DON'T QUIT!
- Let the coaches, coach!
- Out of respect for all the athletes, please do not clean up your equipment during a WOD. If you finish early, hang out and cheer on everyone else finishing! We will clean up the equipment as a group after the workout!
COMING UP AT CrossFit INDESTRI
IT'S SPRING CLEANING TIME!
We'll be doing some Spring Cleaning at the gym. This means, we need you to clear out all the stuff that has been left at the gym and take home what belongs to you. We have a very large collection of water bottles in the corner, you will have until Saturday to look through and see what is yours. On Sunday we'll be recycling any that are left!Also please check the coat hooks and cubby holes, we've been gathering a collection of clothing, coats and shirts. If you don't claim what belongs to you, we will be donating it!
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.
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 incorporate CrossFit Strongman training methodology and programming.
- How to coach strongman movements.
- How to incorporate CrossFit Strongman training methodology and programming.
Prerequisites
None.
The CrossFit Strongman Trainer Course will take place on Saturday, July 30th, 2016
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HIGH PERFORMANCE CAMP
It’s that time of year of again! Our high performance training camp is right around the corner, and we are pumped to see what new barriers our athletes can breakdown.This year, we will have 2 options a May-June session, and a July-August session. We will begin the first wave of athletes on Monday May 16th. It will begin at 7am, as not to interfere with those who are attending high school and will run until the end of June. Those who have attended in the past, the program is 5 days a week. Mon/Tue/Wed/Fri/Sat with weekdays running 7am-8:15am and Saturday's 8am-9am.
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Fit For Life (60+) Class
INVITE YOUR PARENTS, FRIENDS AND GRANDPARENTS
THE CLASS IS BUILDING WELL AND IF IT CONTINUES TO GROW LOOKING AT ADDING ANOTHER CLASS TIME
A New Class at CFI began in March. It takes place on Wednesday's at 10:30am and is run by Bonnie. 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!
AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
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MONDAY: "When Doves Cry"
STRENGTH:
PUSH PRESS
5-5-3-3-AMRAP
60%-65%-70%-75%-80%
SUPERSET THE first 3 SETS WITH DB/KB ROWS (INCREASE WEIGHT FROM PREVIOUS)
10-10-10
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WOD:
21-15-9
ROW CAL
THURUSTER 95/65
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CASH OUT:
STRICT PULL UP 5-5-5
NEG 5-5-5
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TUESDAY: "Purple Rain"
STRENGTH:
DEAD LIFT
3-3-3-3-3
50%-60%-70%-75%-80%
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WOD:
- 12 Deadlift 155/105
- 9 Hang Power Clean 155/105
- 6 Push Jerks 155/105
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CASH OUT:
COACH STEPHS GAME TIME DECISION :)
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WEDNESDAY: "Kiss"
STRENGTH:
15 MINS
OH SQUAT
WORK TO A QUALITY SET OF 3
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WOD:
- Front Squat 185/135
90 Seconds Max Reps:
- Front Squat 135/95
1 Minute Max Reps:
- Front Squats 95/65
*Rest 90 SECONDS between sets*Each set ends when time expires or if you fail a rep
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CASH OUT:
200M LUNGE WITH AWKWARD OBJECT
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THURSDAY: "Little Red Corvette"
STRENGTH:
RUN 1 MILE
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WOD:
18 V-UPS
8 MAN MAKERS 35/20
15 V-UPS
6 MAN MAKERS 35/20
12 V- UPS
4 MAN MAKERS 35/20
9 V-UPS
2 MAN MAKERS 35/20
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3 X ME
L-SIT HANG
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FRIDAY: "1999 "
SKILL:
BACK SQUATS
10 MINUTES WORK TO A HEAVY SINGLE OR WARM UP TO WOD WEIGHT
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THE 4TH OF 12 FRIDAY TESTS
WOD: SHERWOD #4 - LETS TRY THIS ONE AGAIN! (HOPE FOR NO SNOW)
For time:
- 20 Back Squats 225/155
- 2 mile run
- 20 Back Squats 225/155
*Use a rack
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CASHOUT:
BREATHE OR SOME BARBELL ROLL OUTS
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