WODS OF THE WEEK AUG 1-7 @ CROSSFIT INDESTRI
#INDESTRISTRONG
CrossFit INDESTRI NEWS
HOLIDAY CLASS 9:30AM ONLY
New Move of the Week
To keep things varied we are always trying to find new complex movements and ways to keep you entertained with some links to thought vs movement.This Sunday at 10 am we will be adding the WallBall sit up from XPT LifeSee video Here:https://vimeo.com/172361608
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Specialty Classes at Indestri
Reminder if you are looking for some specific work we offer many specialty classes to help you with thoseSundays:9 AM Mobility10 AM Strength & Conditioning (Power lifts and stability Core work. Better your squat and Pulling)Saturdays: 9 AM Partner WOD (work with a partner to accomplish the task)10 AM Heavy (strongman- learn to be powerful and move awkward objects)Fridays: Rotating every Friday 6:30pm1.Gym-nasty (dial in your gymnastic movements and learn some new ones)2. Intrmurals (fun team wods)Thursdays6:30pm Oly Lifting - Get your technique right, learn to be a better more efficient lifter7:00pm Striker class ( strap on the gloves and work with coach Jay learning to punch and stabilize the core)Wednesdays6:30 pm Endurance Head to the CCI track with Coach Steph and build your anaerobic capacityTuesdays
7:00 am Striker class ( strap on the gloves and work with coach Jay learning to punch and stabilize the core)
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CrossFit STRONGMAN COURSE Recap
This past Saturday, CROSSFIT INDESTRI hosted the CrossFit Strongman Trainer Course. We had coaches and athletes from all over Ontario attend. The course was run by Hybrid Athletics Staff Ian Jentegen and CrossFit HQ staff Everett Sloan. Coaches Stouty, Steph and Sarah all received their certification, Training/Kids Coach Eden, Scott Thorton & Jen did as well. We are excited to take this knowledge, practice it and then apply it into your training with more efficiency. We will be introducing more movements in your training which promote overall strength and explosive power. If you want to learn more, attend the Saturday morning heavy class where it is the 10am focus with coach Todd. Thanks to coach Todd who helped secure this seminar and make it a success.It was interesting to see the number of hands that went up when we were asked if this was the first time touching an atlas stone or a yoke, etc. At least half of the course had never touched let alone pick up these objects before and these were coaches and affiliate owners from all across Ontario. Just showed us how lucky we are at CFI to have this equipment available to us.
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Women Strong
Get your partners together ladies, registration for this event opened one hour ago! Register now! The all NEW Women Strong pairs competition will take place at multiple boxes across Canada on Saturday, September 17th, 2016. CFI has been selected as one of the affiliate host locations. Through registration 20% of the registration dollars will go to support My Friends House!UG Series is 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, CFI will once again be the host location with coaches Jenny LaBaw, Katie Hogan, Sam Briggs and Becca Voigt. Registration will go live soon, stay tuned to UG Series and Women Strong social media pages for those details. **Also note, that as they are using our space for this event our hours of classes will be limited or modified during those days! We're honoured to have these ladies coming to our affiliate once again, these ladies are all phenomenal woman/athletes, some of the most elite women/an incredible coaches in the sport of fitness.The UG Series Women Strong events are about women empowering women through fitness, in support of our local women's shelter.
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NAME THAT THEME IS BACK
WINNER WILL GET A FREE Crossroads adaptive tee or tank - 1st TO ANSWER
Last weeks winner Scott Brown
SEND YOUR ANSWERS TO STOUTY@INDESTRI.COM
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OLY LIFTING CLASS IS BACK
THURSDAYS AT 6:30PM THE CLASS WILL BE OLYMPIC LIFTING. A CLASS WHERE YOU CAN DIAL IN YOUR TECHNIQUE AND INCREASE THE QUALITY OF YOUR LIFTS. THE PROGRAM WILL BE LAID OUT BY COACH DILLON FREMLIN. WE LOOK FORWARD TO PEOPLE TAKING ADVANTAGE OF THIS CLASS AND USING THIS TIME AT ANY SKILL LEVEL.
GREAT TURN OUT TO LAST WEEKS CLASS
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AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
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MONDAY: "Cat Boy"
9:30 am WOD Only
COACHES PICK - STEPH WILL DECIDE HOW YOU FEEL TUESDAY
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TUESDAY: "Owlette"
FOCUS:
15 MINS TO FIND 3RMFRONT SQUAT
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WOD:
9-6-3MUSCLE UPS - RING or BARSQUAT CLEAN 185/125
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CASHOUT:
1 MILE JOG
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WEDNESDAY: "Gecko"
FOCUS:
12 MIN EMOM - From RackJERK COMPLEX @ 75% of 1RM Jerk3 JERK DRIVE2 PUSH JERK1 SPLIT JERK
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WOD:
For time:21 Thrusters 95/6521 Pull-ups18 Power Snatch 95/6518 Pull-ups15 Thrusters 95/6515 Pull-ups12 Power Snatch 95/6512 Pull-ups9 Thrusters 95/659 Pull-ups6 Power Snatch 95/656 Pull-ups3 Thrusters 95/653 Pull-ups
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CASH OUT:
5X20 RENEGADE DB ROWS (10 PER SIDE)
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THURSDAY: "Luna Girl"
STRENGTH DAY:
BACK SQUAT6X5 @ 70%
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OH SQUAT - START WITH BANDED PVC SQUATS (2X8)6X3 TECHNIQUE BASED
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FRONT RACK LUNGE5X20 ( 10 PER LEG) @ 55% OF FS 1RM
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CONDITIONING:
TABATA - 8 rdsG2SH STONES (GO WITH A WEIGHT YOU CAN DO AT 4-5 REPS A ROUND)
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FRIDAY: "Romeo"
FOCUS: 10 MINS
BENCH PRESS
1X5 @ 50%
1X3 @ 60%
1X2 @ 70%
1X1 @ 75%
1X AMRAP @ 80%
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WOD: 25 MINS
FGB STYLE5 rds1:00 SKI ERG 1:00 HSPU1:00 V-UPS1:00 HANG POWER CLEANS 115/751:00 REST
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Mobility: LEAVE BARBELL SET UP START RIGHT AWAY
ROM WOD
1 MIN CHILD POSE1 MIN COBRA2 MIN PIGEON (L&R)2 MIN SHOULDER CROSS (L&R)
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SUNDAY: "Night Ninja"
STRENGTH & CONDITIONING
WARMUP50m INCH-WORMS walking50m HIGH-KICKS-WALKING50 MED BALL RUSSIAN-TWISTS alternating sides
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STRENGTHSh.PRESS 5×5 working up to a heavy weightRest 2:00Then 2 x 10 SINGLE-LEG DB DEADS - S.S with rope grip pull ups 5x6
Rest 2:00Ping Pong for 15:00 of: (perform ABC as fast as possible REST 1 MIN BETWEEN ABC)a) :30 MOUNTAIN CLIMBERb) 25m SLED-PUSH at medium weightc) 15 WALL-BALL-SITUPS
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CONDITIONING:100 KB CLEANS (HEAVY) EVERY BREAK 200M ROW
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RECOVER:
Seated foot opener 2:00/sidePIGEON-POSE 2:00/side
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