WODS of the Week July 4 – July 10 @ CROSSFIT Indestri
#INDESTRISTRONG
CROSSFIT INDESTRI HOURS THIS WEEKENDDURING 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
We look forward to seeing our CFI crew there to cheer on our teams and individuals competing all weekend!
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TEST WEEK #2!!
THIS WEEK WE WILL BE RETESTING, WE HAVE DONE SOME POWER LIFTS AN D A FEW OLY ON THE PAST WEEK ANT THE PR'S WERE AWESOME! WE WILL NOW LOOK TO SEE SOME ENDURANCE AND EXPLOSIVE POWER TESTS
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.
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SUNDAY STRENGTH & CONDITIONING CLASS
THIS COMING SUNDAY WE ARE CLOSED.
COME DOWN AND CHEER ON TEAMS COMPETING AT UG BEACH WOD IN WASAGA BEACH
THERE ARE ALSO FREE CLINICS RUNNING AT UG BEACH WOD THROUGHOUT THE WEEKEND.LIFTINGGYMNASTICSSTRONGMANTHE YOAKETC.
THE FOLLOWING SUNDAY;WE WILL BE STARTING A STRENGTH CYCYLE WHAT WILL FOCUS ON SINGLE LEG STRENGTH, PULLING AND STABILIZATION.
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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
UG Beach WOD 2016
The largest functional fitness event in Canada is this weekend!
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
We look forward to seeing our CFI crew 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:
TEST:
10 MINS TO FIND MAX EFFORT PULL UPS
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BENCH MARK WOD:
"KELLY"5RFT400M RUN30 BOX JUMPS 20/2430 WALL BALLS 14/20
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CASH OUT:
TABATA
HOLLOW BODY
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TUESDAY:
TEST:
1 MILE TIME TRIAL
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WOD:
50-40-30-20-10DB ALT SNATCH 35/2025-20-15-10-5PISTOLS
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CASH OUT:
3 X 50M SEATED SLED PULL
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WEDNESDAY:
TEST:
2KM ROW
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WOD:
HAMMER WOD10-1 PUSH PRESS 115/8520-2 MED BALL SIT UP50M KB FARMER CARRY 32/24 BETWEEN EACH ROUND
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CASH OUT:
FOAM ROLL OUT
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THURSDAY:
WARM UP:
3X OR 6:00 MINUTESATTEMPT HS HOLD (MAX 1 MIN)-> HS WALK OR BEAR CRAWL<- LUNGE WALK->BROAD JUMPS100M RUN50M SIDE SHUFFLE LEFT50M SIDE SHUFFLE RIGHT
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STRENGTH DAY TEST:
1RM FRONT SQUAT (15 MINUTES TO FIND)1RM 50 FT SLED PUSH (3 ATTEMPTS)ME PUSH UPS (3 ATTEMPTS)UNBROKEN DU (10 MIN SKIP WORK)
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CASH OUT:
4X2 (L&R) WORK TO A HEAVYTURKISH G-UP
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FRIDAY:
TEST:
15 MINUTES 2 FIND MAX HEIGHT BOX JUMP
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WOD:
3 MIN MAX POWER CLEAN 155/1053 MIN MAX CAL BIKE/ROW2 MIN MAX POWER CLEAN 155/1052 MIN MAX CAL BIKE/ROW 1 MIN MAX POWER CLEAN 155/1051 MIN MAX CAL BIKE/ROW
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CASH OUT:
5-4-3-2-1HSPU OR HS HOLDS ( 50,40,30,20,10 SEC HOLDS)MAN MAKERS 35/20
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3FU3L IS BACK IN STOCK WITH THE NEW ADDITION OF 3CARB STRAWBERRY
