WODS of the Week June 6 - June 12 @ Crossfit Indestri
CrossFit INDESTRI
Congrats to Coach Brit & Deanna for Reppin' Indestri and kicking butt this weekend at the We Lift AMRAP Finals!!
These 2 ladies are always putting in work and have been training hard for the competitions they have coming up this summer season. We are very proud to see everyone working on their fitness and for those who are competing going to your coaches and athletes like these 2. Congrats and good luck on your upcoming competitions!
Congrats to Rich Meesters for completing the 250km Bike this Weekend raising money for Children's Cancer.
Congrats to Stuart, Nancy & Marianna for completing the Barrie 1/2 Marathon!
This was a great feat and for those who don't know nancy, she's one of our oldest but pound for pound the most fittest we have at Indestri. At 80 years old nancy completed a half marathon Sunday along side of long term members Stuart and Marianna. Incredible job guys!
A FEW NOTES
#INDESTRISTRONG
ATLAS STONES
As many of you know we are lucky to have a huge arsenal of Atlas stones at our grasp which most Crossfit gyms do not or if they do they have maybe 2 stones.. Thanks to coaches like Todd, Bill and Scott we have collected so many different sizes and weights. This allows us to get everyone involved and learn how to move awkward objects, which in turn helps us in our everyday life. We like to use barbells but as we know most of the stuff we have trouble moving do not have handles.
Indestri will be hosting the CrossFit Strongman Seminar as we really believe it is a great way to build strength as well as functional fitness. this week we are using stones and a "strongman" Style Wod in our programming. So as a refresher I am posting a video for you to brush up on your stone technique from one of the best Stongman in the game. Watch this Link af Rob Orlando teaching the Atlas Stone.
https://www.youtube.com/watch?v=3vu6DX8txr4
- [embed]https://www.youtube.com/watch?v=3vu6DX8txr4[/embed]
CrossFit Indestri Endurance
Coach Steph has been swimming at the town pool for the past few weeks. We do have a private CFI Endurance page on FB. If you're not a member of the page already and wish to be please let us know.These sessions at the pool are not coached, but rather, Steph and other members go to lane swim, to swim lengths and drills, we can assist with some advice on what do, but it's a group lane swim not a class. Steph is also planning on doing a few track running sessions at CCI. Again not coached, but rather a gathering of people who are interested in running, coming together to hit some drills. All are welcome. Check our CFI Endurance page for details on dates and times, they might be last min. posts.
COMING UP AT CrossFit INDESTRI
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!
RX Individual Qualifier WODs are set to be released this week!
If you've like to help out by volunteering please sign up here!
COMING TO INDESTRI:
GOAL SETTING WORKSHOP
THIS TUESDAY at 6:30pm (no 6:30pm WOD)
CFI crew. If you haven't had the chance to meet Bruce Young yet, he had been training at CFI for a couple months now. Bruce & his wife / family have moved to Collingwood from the City this Spring.Bruce is an incredible athlete, he competed as a Masters at the 2015 CrossFit Games, is a wealth of knowledge and a great guy!Mark your calendars now, as on Tuesday June 7th at 6:30pm Bruce will be running a Goal Setting Workshop at CFI, there will be no 6:30pm WOD at CFI that day. This seminar is FREE for you to attend. We have sat down with Bruce to run us through the seminar and trust us, you are not going to want to miss this!
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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
AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
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MONDAY: "Axel Bar"
STRENGTH:
SH. PRESS
1X5 @60%
1X5 @65%
3X10 @67.5%
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STRONGMAN WOD:
7RFT5 STONES G2SH (heavy)3 STRICT MU ( 3 STRICT Pull Up & 3 Ring Dip)1 SQUAT CLEAN 205/145200m Run (with 45/35 ) between rounds
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CASH OUT:
Breathe
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TUESDAY: "Log"
STRENGTH: 20 mins
10 min to find a heavy CLEAN & JERK (set bar to work out weight when done)then"The Crucible"1 min max effort calAssault Bike
Full Group Rest 3 mins
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WOD: 10 Min Cap
21-15-9Hang Power Clean 115/75Push Press 115/75MRx 95/65.
CASHOUT:
3X10 BARBELL AB ROLLERS..
WEDNESDAY: "Sledge Hammer"
STRENGTH:
BACK SQUAT
1X5 @60%
1X5 @65%
3X10 @67.5%
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WOD:
4 Rounds of:1 Min Max Reps, POWER SNATCH 75/551 Min of Rest1 Min Max Reps, BURPEE BAR HOP OVER1 Min of Rest1 Min Max Reps, HSPU1 Min of Rest
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CASH OUT:
1 MILE RUN
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THURSDAY: "Keg"
CONDITIONING:
RUN2X800mRest 2 minutes BETWEEN.
WOD:
"HELEN"3RFT400M RUN21 KB SWING 24/1612 PULL UPS
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CASH OUT:
PARTNER HAMSTRING STRADDLE STRETCH
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FRIDAY: "Tractor Tire"
STRENGTH:
BENCH PRESS
1X5 @60%
1X5 @65%
3X10 @67.5%
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WOD: "Sherwood Fitness Test 10/12"
CROSSFIT LINCHPIN TEST 10
3 Rounds for time of:
- 21 Deadlifts 165/115
- 7 Overhead Squats 165/115
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CASHOUT:
4X50 AIR SQUATSUNBROKEN SETS REST AS NEEDED BETWEEN SETS
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