WODS OF MAY 9 – MAY 15 @ CROSSFIT INDESTRI
CrossFit INDESTRI
A FEW NOTES
#INDESTRISTRONG
SHERWOOD TEST WILL BE ON HOLD THIS WEEK WE WILL BE BACK TO TEST 6 NEXT WEEK
THIS FRIDAY WE WILL BE DOING A WOD FOR FT. McMURRAY
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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.
COMING UP AT CrossFit INDESTRI
LULULEMON IS BACK!
Pop-up shop this Saturday, May 14th from 10am-3pm
Discounted items and new styles. Let all your family and friends know to stop by the gym and check out the Pop-up Shop!
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: "LIGHTNING"
STRENGTH:
BACK SQUAT15 MINS TO FIND A 3RM
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WOD:
10RFT
30 DU
20 KB SWING 24/16
10 T2B
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CASH OUT:
PULL UP NEG
5x3
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TUESDAY: "SHARKS"
STRENGTH:
SPLIT SNATCH
(LEARNING TECHNIQUE)
2-2-2-2-2
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WOD:
3RFT16 1 ARM DB SNATCH 55/358 BURPEES PULL UPS
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CASH OUT:
3x20 BANDED TRI-CEP EXT
3x10 BI-CEP CURLS
3x5 (Ea. Arm) DB ROWS
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WEDNESDAY: "CAPITALS"
STRENGTH:
SH. PRESS
5-4-3-2-1
55% - 60% - 70% - 80% - 90%
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WOD:
3RFT
10 G2SH STONE
800M RUN
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CASH OUT:
3X30 sec HS HOLDS
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THURSDAY: "PENGUINS"
STRENGTH:
BENCH PRESS7-7-5-5-3-155%-60%-70%-75%-80%-90%
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PARTNER WOD:
AMRAP 6 minutes of:PARTNER A - 15/12 Calories, Assault Bike/SKIPARNTER B - Max Holds plank
AMRAP 6 minutes of:PARTNER A - 15/12 Calories, ROWPARTNER B - Max Hollow RocksAMRAP 6 minutes of:
PARTNER A - 400M RUN
PARTNER B - Max HSPU
rest 1 min between each AMRAP
SCORE MAX REP TOTAL
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CASH OUT:
200M FARMER CARRY with partner, weights cant touch ground or 5 burpee penalty every drop
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FRIDAY: "BLUES"
STRENGTH:
POWER CLEANS15 MINS TO FIND A HEAVT SET OF 2
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WOD: "EMILY" in support of FORT MCMURRAY
THIS IS A WOD IS IN SUPPORT OF FORT MCMURRAY'S CROSSFIT CRUDE AFFILATE.
EMILY- IS A SISTER TO A MEMBER OF CROSSFIT CRUDE AND WAS A GRADE 9 STUDENT WHO DIED IN A CAR ACCIDENT TRYING TO GET OUT OF FORT MCMURRAY LAST WEEK. HER FATHER IS A FIRE FIGHTER AND HAD STAYED BEHIND TO HELP FIGHT THE FIRE. THE FAMILY ALSO LOST THEIR HOUSE.
WE ARE GOING TO HIT THIS WOD TO HONOUR HER, THE CF COMMUNITY AT CROSSFIT CRUDE AND EVERYONE IN FORT MCMURRAY!! WE WILL ALSO COLLECT ANY DONATIONS YOU MIGHT BE ABLE TO GIVE AND SEND IT TO SUPPORT THEM!
9 MIN AMRAP
15 AIR SQUATS
5 POWER CLEANS 95/65
4 SQUAT CLEANS
16 PUSH UP
The numbers represent:
9- Grade 9
15- 15 years old
5- May
4- 4th day
16- 2016
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CASHOUT:
HIP MOBILITY
2 MINS - BANDED PIGEON
2 MINS - BANDED FROG
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