WODS of the Week June 20 - June 26 @ Crossfit Indestri
A FEW NOTES
#INDESTRISTRONG
POOL DAY WOD
JUNE 28
CLASSES AS REGULAR TIME
6AM, 7AM, 9:30AM, 12PM, 5:30PM & 6:30PM
ONCE AGAIN WE WILL BE HEADING TO THE POOL FOR A WOD IN EVERY CLASS AT INDESTRI.
INSTEAD OF HEADING TO THE GYM THAT DAY PLEASE GO DIRECTLY TO THE POOL LOCATED AT:
(Centennial Aquatic Centre is located in Heritage Park at the corners of Third Street and Spruce Street (451 Third Street). **Google Link** It is operated by the Town of Collingwood Parks, Recreation and Culture Department. Contact aquatic staff at 705-444-2500 x3382 for more information.)
IF YOU ARE NOT COMFORTABLE IN THE WATER BE SURE TO LET US KNOW AND WE WILL WORK SOMETHING OUT!
THIS IS AN EXCELLENT OPPORTUNITY TO TRY SOMETHING NEW AND MAYBE STEP OUTSIDE YOUR COMFORT ZONE. YOU DON'T HAVE TO BE A GREAT SWIMMER, JUST WILLING TO TRY!
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JUGGERNAUT CYCLE & TESTING
SOME OF YOU HAVE NOTICED WE ARE STARTING A NEW STRENGTH CYCLE FOR OUR POWER LIFTS (SQUAT, SH.PRESS, DEAD LIFT & BENCH PRESS)
THIS IS A 12 WEEK CYCLE AND WE WILL BE DOING THE WAVE OF 10'S (meaning the reps of 10 and subordinates) AND THEN TESTING OUR 1 REP MAXES. THE TESTING WEEKS WILL BE THE WEEKS OF JUNE 27-JULY 10. THIS WILL ALLOW US TO SEE HOW WE HAVE IMPROVED SINCE OUR LAST TESTS, EVALUATE OUR PREVIOUS STRENGTH CYCLE AND SET NEW NUMBERS TO WORK WITH IN THE UPCOMING STRENGTH CYCLE - (JUGGERNAUT CYCLE)
I HAVE BEEN USING THE SUNDAY STRENGTH AND CONDITIONING CLASS THE PAST 10 WEEKS AS GUINEA PIGS FOR THIS CYCLE AND THE RESULTS ARE INCREDIBLE. NOT ONLY DO THESE LIFTS IMPROVE THIER POWER LIFTING BUT THE OLY LIFTS, POWER MOVEMENTS AND OVERALL PERFORMANCE IS VERY EVIDENT EVEN WITHOUT FINAL TESTING YET. IT HAS ALSO BEEN A GREAT WAY TO SUBSIDE INJURY AND ATTACK IMPROPER FORM. WE ARE EXCITED TO BRING THIS TO THE MASSES AND SEE THE RESULTS TO COME.
STICK WITH THE PROGRAMMING, BE CONSISTENT, TRY HARD AND YOU WILL GET RESULTS.
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COMING UP AT CrossFit INDESTRI
Therapy Booking the week of June 27th, 2016!
Jenn Redding (AcuFX ) is back at CFI this Monday, June 27th. If you're interested in booking an Acupuncture appointment check with Jen or Steph to see what appointment times are available. We would also like to welcome Lori Veinpel from Collingwood Massage Therapy Clinic, who will be joining our extended CFI team and will be available in our therapy room on Wednesday's, beginning Wednesday June 29th. Lori is a Registered Massage Therapist. For more info or to book an appointment inquire with Jen.
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.
UG NEEDS Volunteers to help with Beach WOD, If you can help out by volunteering please sign up here!
Scott, Paul & Jen greatly appreciate your support and help!
COMING TO INDESTRI:
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CROSSFIT STRONGMAN COURSE
We're excited to have one of CrossFit's Speciality Courses coming to Crossfit Indestri this July!
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
Women Strong
Save the Date Ladies! UG Series is bringing Women Strong back this year!!! The all NEW Women Strong pairs competition will take place at multiple boxes across Canada on Saturday, September 17th, 2016. The locations will be announced shortly, but I'm sure you have probably already guessed that CFI will be one of the locations! So pencil the date in your calendar now!They're also bringing their amazing Women Strong Retreat back for the 2nd year. The inaugural event was held in the summer of 2014, with CFI has the location for their in gym sessions, this event saw a group of like minded women of all athletic abilities in CrossFit come together for a weekend to train with, be coached by, and hang out with 4 incredible women/coaches/athletes in the sport of fitness. Michele Letendre, Jenny LaBaw, Katie Hogan and Sam Briggs! The Women Strong Retreat will be coming back, October 20th, 2016 weekend, so stay tuned to the new Women Strong pages on FB, Instagram and UG for more details!
AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
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MONDAY: "ORIGINAL"
STRENGTH:
BENCH PRESS
1X5 @ 50%1X3 @ 60%1X1 @70%1X AMRAP @ 75%
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WOD: COURTESY OF MY FRIEND MIRANDA OLDROYD
5RFT10 PUSH PRESS 135/9510 BACK SQUAT 135/9510 BAR FACING BURPEES
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CASH OUT:
300 SIT UPS AS FEW SETS AS POSSIBLE
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TUESDAY: "2.0"
STRENGTH DAY
SNATCH PULL1X3@90% 1X2@95% 1X1@100% 1X1@110%SNATCH BALANCE5X2TECHNIQUE FOCUSSED3 POSITION SQUAT SNATCH5X2
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CASHOUT:
SHOULDER & LAT SMASH OUT
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WEDNESDAY: "3.0"
STRENGTH: START OF DELOAD WORK
SH. PRESS1X5 @ 40%1X5 @ 50%1X5 @ 60%1X5 @65%
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WOD: "NICOLE"
Complete as many rounds in 20 minutes as you can of:Run 400 metersMax rep Pull-ups
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CASH OUT:
COACH LED MOBILITY
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THURSDAY: "4.0"
CONDITIONING:
RUN (REST 30 SEC)
6X 200M
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WOD:
TRI ATHOLONFORTIME:SKI 500M - SCALE 250MBIKE 50 CAL-SCALE 25ROW 500M - SCALE 250M
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CASH OUT:
100 DU (GOAL IS UNBROKEN)
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FRIDAY: "5.0"
STRENGTH: DELOAD
DEAD LIFT
1X5 @ 40%1X5 @ 50%1X5 @ 60%1X5 @65%
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WOD: "Sherwood Fitness Test 12/12"
CROSSFIT LINCHPIN TEST 12
For time:
- 7 Squat Snatch 185/135
- 11 Ring Muscle-ups
- 100 Double-unders
- 11 Ring Muscle-ups
- 7 Squat Snatch 185/135
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CASHOUT:
3X10 HAMSTRING CRAMPERS
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