WODS OF MAY 2 - MAY 8 @ CROSSFIT INDESTRI

CrossFit INDESTRI

A FEW NOTES

#INDESTRISTRONG

STRENGTH & CONDITIONING SUNDAYS

NOTE:

THIS CLASS HAS BEEN GETTING EXTREMELY BUST AND IN ORDER TO ACCOMPLISH ALL THE WORK EXPECT THE CLASS TO LAST AT LEAST  70 MINS FOR STRENGTH AND THEN BETWEEN 20-10 MINS FOR CONDITIONING. YOU ARE MORE THEN WELCOME TO JUST DO THE STRENGTH WORK IF YOU ARE ON AN HOUR SCHEDULE.

INTRAMURALS IS AGAIN THIS WEEK

NICE WEATHER AND TIME TO GET OUR INTRAMURALS ON!

CHECK THE CLASS SCHEDULE FOR FRIDAYS AT 6:30PM

WE ARE GOING TO GET A BBQ RIGHT AT THE GYM FOR AFTER SO BRING YOUR OWN BBQABLES  (and Drinks) FOR THIS 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.

COMING UP AT CrossFit INDESTRI

IT'S SPRING CLEANING TIME!

WE ARE CLEARING OUT MONDAY...

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.LAST CHANCE BEFORE IT GOES.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

Click here to register!

.

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.

There will be limited space. For further information or to reserve your spot please call 705-444-0006 or email indestri@gmail.com Confirmation is needed by May 9th for those looking to join the first session.If you are a NCAA athlete, CIS athlete, junior hockey player, high level skier, mountain biker,OBA player or any athlete for that matter, this is the program for you. Consistent attendance is a must to be successful with this camp.

.

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

.

MONDAY: "Varsity"

IT'S ABOUT COMMUNITY??

STRENGTH:

DEAD LIFT OR SUMO DL2-2-2-2-2-2-2(7X2)50%-60%-65%-75%-85%-90%-95%

SUPERSET THE first 3 SETS WITH BI-CEP OPENERS -will be taught

4x5 (5 ea. side)

(in order to oly lift we need stable shoulders, a stable shoulder is made by building all the muscles in the shoulder. Including the short head of the Bi-cep, don't believe the hype when you here isolation movements don't have a place in CrossFit programming.)

.

WOD:

2 RDS OF THE FOLLOWING CIRCUT

(Score Reps)

90 sec work / 30 sec rest

Tire flips

Sit Ups

Cal Row

Turkish Get Up 55/35 (R/L=2)

Strict Pull Ups

.

CASH OUT:

PULL UP NEG

5x3

.

.

TUESDAY: "Striker"

STRENGTH:

JERK BALANCE - TECHNIQUE WORK

Then

6 X 1 CLEAN + 3 JERKS

Increase weight to Quality set of 3 Jerks

.

WOD:"MARIANNE"

24 MIN AMRAP4 CLEAN & JERK 185/12520 PULL UPS16 WALL BALLS 20/14

BULLYING AND INTIMIDATION ARE JUST AS IF NOT MORE DAMAGING THAN PHYSICAL VIOLENCE. THIS IS VERY TRUE IN CHILDREN. THIS WOD IS DONE IN THE NAME OF MARIANNE PROVOST,

MARIANNE TOOK HER OWN LIFE AT THE AGE OF 14 PURELY DUE TO BULLYING AND INTIMIDATION TACTICS THAT TO A 14 YEAR OLD GIRL CAN SEEM TO BE THE END OF THE WORLD.  MARIANNE'S FATHER IS A MEMBER OF CROSSFIT CHAMBLY.

IF YOU ARE DEBATING ON WHAT WODS TO HIT THIS WEEK... MAKE THIS ONE OF THEM. HELP SPREAD THE MESSAGE THAT ANY TYPE OF BULLYING (INCLUDING CYBER) IS NOT FAIR, COOL AND CAN RESULT IN VERY SERIOUS SITUATIONS.

.

CASH OUT:

BREATHE & REFLECT

.

.

WEDNESDAY: "Lil' Ninja's"

 

BUSTED!!

STRENGTH:

RUN 6X200M WITH DOG SLED PARTNER OR GROUPS OF 3 (REST IS JOG WITH SLED RUNNER)

.

WOD:

FOR TIMEBUY IN 4 LENGTHS BEAR CRAWLTHEN3RDS100 DU10 BURPEE BOX JUMPS

.

CASH OUT:

3 ROPE CLIMBS (TRY LEGLESS FOR AN EXTRA CHALLENGE)

.

.

THURSDAY: "Fit for Life"

FUNCTIONAL MOVEMENT??

STRENGTH DAY:

POWER SNATCH - 15 MINS

3-3-3-3-3-3

60%-70%-75%-85%-85%-75%

SNATCH PULL - 15 MINS

3-3-3-3-3-3

60%-70%-80%-90%-95%-100%

FIND 10 RM FRONT SQUAT (3 TRYS) -10 MINS

 .

CASH OUT:

LAT RAISES  - 5 MIN CAP

50 WITH 10lb plates

immediately  drop an pick up 5 lb plates

50 more

(try to get under 3:30 mins for full work)

3 mins under is Ninja status

.

.

FRIDAY: "Mobility"

STRENGTH:

THRUSTER10 MIN EMOM4 THRUSTERSINCREASE WEIGHT EACH ROUND

.

THE 5TH OF 12 FRIDAY TESTS 

WOD: SHERWOD #5 - LETS TRY THIS ONE AGAIN! (HOPE FOR NO SNOW)

2 Rounds for time of:

• 18 Calorie Row
• 15 Thrusters 95/65
• 12 Chest-to-bar Pull-ups

.

CASHOUT:

50 jumping lunges (25 per leg)

rest 2 mins

50 jumping lunges (25 per leg).

.

.

STOUTY, JEN & STEPH

“SET NUMBERS, WORK PERCENTAGES, TRAIN WITH VARIETY RETEST RESULTS PERIODICALLY”

.

CrossFit Indestri “The Collingwood Original Crossfit”

200 Mountain Road, Unit 3

Collingwood, ON L9Y 4V5

705-444-0006