WODS at Indestri for July 18-24
#INDESTRISTRONG
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AT CrossFit INDESTRI
Congrats to these Crazy Kids!
Therapy Booking this week!
Jenn Redding (AcuFX ) is back at CFI . If you're interested in booking an Acupuncture appointment check with Jen or Steph to see what appointment times are available. Lori from Collingwood Therapy is also available to book.
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UG Beach WOD 2016
A week late, but still exciting!
We had a lot of great performances from the previous weekend in Wasaga from podium finishes to Pr's and firsts!
So many highlights and it was amazing to see you guys go after it. We as coaches focus on the day to day fitness aspect and then we see you guys put it to test and hold that indestri standard to quality movement we cant help but get excited for you!.
Highlights
Coach Step competed in 3 divisions over all 3 days... Crazy
Coach Morgan and a crew from Barrie won the Rx Teams Division, Morgan also competed individual Rx!
Coaches Brit & Neal and athlete Deana took 3 in the Rx Teams division
Coach Brit was also athlete of the month this week in the EB
Roman Finished 3rd in Masters Men
and the teams of the Dinos (Scott, Janet, Rich and Sandy) Teens and Steph (Barrett, Ethan & Eden)
Semi pro team Erin, Steph Brent & Cody and Brandon, Brad, Ali and Laura.
all smashed the work outs and had some amazing finishes.
There as always was a great help from all the volunteers and I know Jen says all the time they are so lucky to have you guys support this event!
Great job by all we are stoked with everyone.
CROSSFIT INDESTRI
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: "The Hitman"
FOCUS:
BENCH PRESS5X8 @65%
WOD:
4 RFT25 CAL ASSAULT BIKE/SKI/ROW/RUN 400M (SWAP EACH ROUND)25 BURPEES25 KB SWINGS 24/16
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CASH OUT:
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TUESDAY: "Top Dog"
STRENGHT DAY:
TURKISH GET UPS3X6 (3 PER SIDE)
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SNATCH BALANCE10 MINS BUILD TO A HEAVY SINGLE
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WARM UP WITH -(PRACTICE THE PAUSE)
- 10 EMPTY BAR
- 5 @ 40%
- 5 @ 50%
THEN
8 MIN EMOM2 FRONT SQUATS WITH 3 SEC PAUSE @ 60% OF 1RM
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3X15 SEC TOP OF PULL HOLDS
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CASH OUT:
ROWLING CHAMPIONSHIPS RETURN... WHO WILL TAKE DOW THE TITLE THIS WEEK?
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WEDNESDAY: "Fire Walker"
FOCUS:
BACK SQUAT3@60% 3@67.5% 8@72.5% 8@72.5% 8@72.5%
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WOD: BENCH MARK
BARBRA5 ROUNDS OF
- 20 Pull-ups
- 30 Push-ups
- 40 Sit-ups
- 50 Squats
TIME EACH ROUND AIM FOR CONSISTENCYRest precisely three minutes between each round
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CASH OUT:
3X ME IRON CROSS HOLDS
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THURSDAY: "Side Kicks"
FOCUS:
RUN8 X 200MREST 1:1
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WOD:
FLIGHT SIMULATORComplete for time:5 unbroken double unders10 unbroken double unders15 unbroken double unders20 unbroken double unders25 unbroken double unders30 unbroken double unders35 unbroken double unders40 unbroken double unders45 unbroken double unders50 unbroken double unders45 unbroken double unders40 unbroken double unders35 unbroken double unders30 unbroken double unders25 unbroken double unders20 unbroken double unders15 unbroken double unders10 unbroken double unders5 unbroken double undersYou must stop between sets. You cannot jump single-unders between sets. Time cAP is 25 minutes.
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CASH OUT:
10 MIN ROM WOD2 MIN DRAGON LEFT (1 MIN HIGH, 1 MIN LOW)
2 MIN DRAGON LEFT (1 MIN HIGH, 1 MIN LOW)
2 MIN SADDLE ( 1 MIN SAMSON STRETCH, 1 MIN LEAN BACK) use med ball behind if needed
1 MIN COBRA
1 MIN FROG
2 MIN SHOULDER FLIP (1 MIN LEFT, 1 MIN RIGHT)
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FRIDAY: "Missing in action"
FOCUS:
SPLIT JERK3@60%3@67.5%8@72.5%8@72.5%8@72.5%
WOD:
10 ROUNDS AS HEAVY AS POSSIBLE1 SQUAT CLEAN1 FRONT SQUAT1 JERK
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CASH OUT:
5X20 PARTNER MED BALL SIT UPS PASSES
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SUNDAY "Delta Force"
STRENGTH:
WARMUP5 KB TURKISH-GET-UP/ARM3:00 of KIPPING-PULLUP practiceSTRENGTH WORK3 x 4 @ 90% of STRICT-PRESS heavy singleRest 5:005 SETS OF:20 CHIN-OVER-BAR hold20m SINGLE-ARM-OVERHEAD-CARRY with KB (left):20 Max C2B-PULLUPRest 5:004X10 BARBELL BENCH ROWS (WORK TO A HEAVY SET).
CONDITIONING:
40m Overhead walking LUNGE-WITH-DUMBBELLS (scale to suitcase)40 SLEDGE-HAMMER-SWINGS40 DB RENEGADE-ROWS alternating sides (scale to bent over)40 SLEDGE-HAMMER-SWINGS40m Overhead walking lunges with dumbbells
RECOVER WITHCHILDS-POSE 3:00LOW-BACK-ROLL-OUT 2:00/side
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