WODS of the Week June 27 – July 3 @ Crossfit Indestri
#INDESTRISTRONG
TEST WEEKS ARE HERE!!
THIS WEEK AND NEXT WEEK WE WILL BE RETESTING, WE HAVE DONE 16 WEEKS ON THE PAST STRENGTH CYCLE AND WILL NOW LOOK TO SEE WHAT WORKED AND WHAT DIDNT. MY EXPERIENCE WITH STRENGTH TRAINING IS TO ALWAYS EVOLVE AND WORK WITH WHAT HAS BEEN PROVEN AS WELL AS TRY NEW VERSIONS OF THE PROVEN. WE WILL CONTINUE TO DO THIS WITH OUR STRENGTH WORK AND WILL RECORD OUR RESULTS SO WE CAN LOOK BACK AND CONTINUE TO BUILD AND TEST.
THIS MONDAY IS A MUST ATTEND!!
WE ARE DOING CROSSFIT TOTAL!
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CANADA DAY HOURS
FRIDAY JULY 1ST -
WOD AT 9:30AM
OPEN GYM FROM 8AM-12PM
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POOL DAY WOD
JUNE 28 (Tuesday)
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 this week!
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!
CROSSFIT INDESTRI HOURS THE WEEKEND OF UG BEACH WOD!
Friday July 8th - 6am, 7am, 9:30am, 12pm - NO KIDS CLASSES, 5:30pm, NO 6:30pm CLASS
Saturday, July 9th - 9am ONLY
Sunday, July 10th - CLOSED
Come to the beach, still a bit of room to jump on a team and compete, or volunteer, we look forward to seeing our CFI cream there to cheer on our teams and individuals competing all weekend!
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: "Summer Quinn"
CROSSFIT TOTAL
1RM DEADLIFT
1RM SH.PRESS
1RM BACK SQUAT
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CASH OUT:
200M LUNGE WALK
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TUESDAY: "Matt Brody"
POOL WOD DAY
A day at the pool. We've got a fun team workout planned for you in the pool. As always we will have scaling options available. Come to the Centennial Pool for regular WOD times, ready to swim. Swim suit, towel, google will help!
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WEDNESDAY: "C.J Parker"
STRENGTH:
BENCH PRESS15 MINUTES TO FIND1RM
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WOD: "THE CHIEF" with a twist
MAX ROUNDS IN 3 MINUTES OF:
3 POWER SNATCH 135/95
6 PUSH UPS
9 AIR SQUATS
REST 1 MINUTE AND REPEAT FOR TOTAL OF 5 RDS
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CASH OUT:
5X20 DB HAMMER CURLS(10 PER SIDE)
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THURSDAY: "Caroline Holden"
STRENGTH:
20 MINS TO FIND (USE CLEAN AND JERK UNTIL ONE FAILS AND ONE CAN STILL INCREASE)
1RM CLEAN
1RM JERK
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WOD:
4RFT15 BOX JUMPS 24/2015 PUSH PRESS 95/6515 V-UPS OR HOLLOW ROCKS
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CASH OUT:
MOBILITY
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FRIDAY: "Mitch Buchannon"
CANADA DAY WOD
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WOD:9:30AM WOD ONLY
35 MIN AMRAP
25/20 CAL BIKE1 MIN PLANK200M MED BALL RUN 20/1425/20 CAL SKI1 MIN CHIN OVER BALL HOLD200M MED BALL RUN 20/1425/20 CAL ROW1 MIN PARALELL SQUAT HOLD200M MED BALL RUN 20/14
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CASHOUT:
20-20-20-20-20UNBROKEN KB SWINGS
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