WOD'S OF THE WEEK - AUG 15th - 21st - CROSSFIT INDESTRI

 CrossFit INDESTRI NEWS

New Move of the Week

To keep things varied at CrossFit Indestri 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 Med ball single leg glute bridge.

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BECOME A BETTER MOVER, ATHLETE AND HEALTHIER PERSON

At indestri we offer a lot of specialty classes ( listed below) , specialty programs like Squat clinics, nutrition seminars, weight lifting seminars, endurance work, mobility programs and we do this with out increasing the price tag or charging extra because we believe your your health and wellness is worth the extra effort. (This is also why we do not offer discount rates to new members.. why would we discount for people who are new and not for the loyal members?)

Anyways we encourage you to take advantage of these and to reach out to your coaches who would gladly spend a few extra minutes to go over something in more detail and aid in some exercises or mobility movements that can help you out. Your Health is our first concern and we want you to have the best experience possible. Let us know if there is something you would like to see and email myself, Jen or Steph and we will do our best to add this to your programming.

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 (90 min class) Strength & Conditioning -Power lifts and stability Core work. Better your squat and PullingSaturdays: 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. Intra-murals (fun team WOD)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)Wednesdays7:00 pm Endurance head to the CCI track with Coach Steph and build your anaerobic capacity. There is a CrossFit Indestri Endurance facebook group if you would like to be added let us know.  This isn't a coached track session, more a group of people coming together to work on endurance.  Everyone is welcome to come, just check the FB page for times, or ask Coach Steph.Tuesdays 7:30 am Striker class ( strap on the gloves and work with coach Jay learning to punch and stabilize the core)

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Women Strong

Get your partners together ladies, registration for this event is open and spaces are limited!  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.  A % 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, which we're super excited about.  For the retreat they are bringing in coaches Jenny LaBaw, Katie Hogan, Sam Briggs and Becca Voigt. To train with, hang out with and coach a group of like minded women who enjoy fitness at as sport.  It's open for all fitness levels.Registration will go live this week, stay tuned to UG Series and Women Strong social media pages for those details.

**Please note, that as they are using our space for this event our hours of classes will be limited or modified to off site locations 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.

INTRA-MURALS ON FRIDAY

We have our intramurals this Friday night and as always, we'll be doing fun teams WODs.  This week we're going to honour one of CFI's longtime families.  The Jackson Family.  Mike & Cathy Jackson have been longtime members of our gym, Mike attending 6am and Cathy attending 9:30am.  Mike also organizes the fours hockey tourney that we've had teams compete in for the past couple years, and Cathy is one of our awarded 'spirit' leaders at the gym!The Jackson are leaving us in less then two weeks, they've sold their house, and will pack up their family, homeschool their children Lilly & Greg for a year, have bought a vw van and will travelling around the world!  We'll be following their journey and can share their social media links and blog.We'll certainly miss them, but we wish them the most incredible adventure!So if you're around on Friday evening, come out to intramurals at 6:30pm for a fun Jackson inspired team workout, or just even stop by to wish the Jackson's the best on their adventure around the world!

[embed]https://www.youtube.com/watch?v=su3kzZhm4wA[/embed]

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NAME THAT THEME IS BACK AT CROSSFIT INDESTRI

WINNER WILL GET A FREE Crossroads adaptive tee or tank – 1st TO ANSWER

Last weeks winner Christie Lashley

(winners, email me your size and I will leave the shirt at the front desk)

SEND YOUR ANSWERS TO STOUTY@INDESTRI.COM

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AND NOW FOR THE

 WEEK OF WODS

AT CROSSFIT INDESTRI

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MONDAY: “The Kid”

FOCUS:  No More BUTT WINKS (use a box/ball/bench/counter weight/band and your coach)

BACK SQUAT1X2 @ 65%1X2 @ 72.5%4X4 @ 77.5%

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WOD:

5 RFT3 Back Squat @ 80%2 Man makers 55/351 Strict MU or 2 Strict Pull Up & 2 Strict Ring Dip

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CASHOUT:

Tabata hollow body holdsTabata Air Squats

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TUESDAY: “The Thunderstorm”

STRENGTH DAY

FOCUS: CLEAN & JERK BREAK DOWN

CLEAN PULLS2-2-2-2-2-2-2BUILD TO 110% OF CLEAN

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CLEANS10 MINS BUILD TO A HEAVY SINGLE

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JERK DRIVE1-1-1-1-1-1-1-1BUILD TO 110% OF 1RM JERK

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JERK BALANCETECHNIQUE WORK 6 MINS

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SPLIT JERKBUILD TO A HEAVY DOUBLE

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CASHOUT:

800M HEAVY KB FARMER CARRY WITH PARTNERKB CAN NOT TOUCH GROUND OR 15 BURPEE PENALTY (SYNCRO)

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WEDNESDAY: “The Big Boss”

FOCUS: 

SH. PRESS1X5 @ 50%1X3 @ 60%1X2 @ 70%1X1 @ 80%1X AMRAP @ 85%

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WOD:

2 RFT25 HANG POWER CLEANS 115/75

25 PUSH PRESS 115/75

Rest 4 minutes & repeat.

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CASH OUT: REST AS NEEDED THEN

TIME TRIAL1 MILE RUN

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THURSDAY: “Circle of Iron“

FOCUS: 

SPLIT SNATCH7 MINS INSTRUCTION, LEARNING TECHNIQUE10 MIN EMOM3 SPLIT SNATCH + 3 BURPEES OVER BAR

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WOD: 

22-16-10PISTOLSBOX JUMP OVERS 24/20** 50 m Sled Run Between Sets 150/100**

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CASH OUT:

GYMNASTIC SKILL WORKORDOUBLE UNDERS20-15-10-5-10-15-20 * Unbroken to advance*

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FRIDAY: “The Orphan”

FOCUS: 15 mins

BENCH PRESS1X2 @ 65%1X2 @ 72.5%4X4 @ 77.5%

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WOD:  Aerobic Capacity Test 20 mins

5 min quick dynamic warm upThenROW/BIKE/SKI/RUN8 ROUNDS (8 mins)30 SEC ON 30 SEC OFF  ( hold calories from first)Rest 1 MinuteTabata Push Ups (20 sec on 10 sec off)Rest 1 Minute4 Min AMRAP5 Pull Ups10 Wall Balls 20/14

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Mobility: 10 Mins

GROUP ROM WOD

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SUNDAY: “Fu Gui Fu Yun”

STRENGTH & CONDITIONING ( REMINDER THIS CLASS IS 90 MINS)

WARM UP: 10 MINS

COACH LED

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SKILL:

MED BALL SINGLE LEG GLUTE BRIDGE3X10SS.BULGARIAN SPLIT SQUATS BACK RACK 135/953X10 (5 EACH LEG)

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STRENGTH:

BANDED SH. PRESS4x6

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YOAK BANDED SQUATS / EARTH QUAKE BAR4x6

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OH WALKING LUNGES BANDED BAR4x6

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CONDITIONING:

100m TIRE FLIPS50 JUMPING LUNGES50 JUMP IN AND OVER TIRE100m TIRE FLIPS50M HAMMER SWING SMALL TIRE HITS

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RECOVER:

3 MIN CHILD POSE2 MIN LOW BACK ROLL OUT

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STOUTY, JEN & STEPH

“TRY SOMETHING NEW”