WOD's of the week @ CrossFit Indestri Sept 12-17

CrossFit INDESTRI NEWS

CONGRATS!

Special congratulations to Lorraine McDonald and Jane Mosey for participating as part of a team in the Wasaga Beach Triathlon a few weeks ago.  Lorraine started coming to Crossfit Indestri as a participant in McMaster University’s research study on Strength Training and Older adults.  She discovered that exercise is fun and is now a regular participant in the Fit for Life classes.  Jane Mosey has been a regular member of the Indestri family and participates in both our regular programming as well as the Fit for Life program.  Way to go ladies!!

McMaster University Strength Training and Older Adults Research

We are once again happy to be part of this exciting research that is happening at McMaster University.  We will be hosting another research trial again this fall on Tuesday and Thursday mornings starting mid-September.  Please be aware that this may impact the use of the small gym on these days and be sure to check the Open Gym schedule.  We have had an over whelming response to this session and we would like to thank everyone for helping make the participants feel welcome in our facility.

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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 Tuesday we will be adding Virtual Shovel as we had to omit last week

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 Coming up at CrossFit Indestri

 Alright crew the New Limited Edition Black & Gold CFI apparel is now available at the gym on pre-sale.Get it now to ensure you get it!*Fit is the same as Squadron 71 mens tees, ladies chief chick tank, unisex flight hoodie*

In September

Women Strong Pairs Competition

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!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.If you’re able to help out and volunteer we’ll have a sign up sheet at the gym this week!

In October

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FESTIVUS TEAMS COMP

If you are looking to get you feet wet in a friendly competition look no further. October 15th at CrossFit Indestri Collingwood is the place to be, for a 3rd time Crossfit Indestri has been selected to host Festivus Games. This time it’s different, it will be a 2 person team format. We have had a lot of individual competitors so let’s see how you and your box buddy can do!!!! You only have till the end of August to get in on early bird pricing and free tee’s so don’t miss out!!!! See you in OctoberRegister here:http://FestivusGames.com/host-list

Women Strong Retreat

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’re 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.Ladies you can register for this now here!

**All CrossFit Indestri Members Please note; as they are using our gym for this event our hours of classes will be limited or modified to off site locations during October 20th-23rd, please stay tuned to the schedule, blog and social media!  

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NAME THAT THEME IS BACK AT CROSSFIT INDESTRI:

WE ARE LOOKING FOR DONATIONS OF PRIZES FROM OUR LOCAL BUISNESSES

 WINNER WILL GET A FREE FIT AID – 1st TO ANSWER

Last weeks winner BONNIE CAMPBELL (BOYS EVAN & ANDREW)!

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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THIS IS WEEK 16 OF OUR STRENGTH CYCLE. NEXT WEEK WILL BE DE-LOAD AND THE FOLLOWING WEEK IS TESTING. BE SURE TO RECORD YOUR NUMBERS TO SEE HOW YOUR STRENGTH/ POWER/ SPEED AND BALANCE HAVE INCREASED

MONDAY: “SMITH”

FOCUS: 

SH.PRESS1X5 @50%1X3 @60%1X2 @70%1X1 @80%1X1 @85%1XAMRAP @ 90% (AIM FOR 2-3)

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WOD: MAD MILES 30 MIN CAP

1 MILE ASSAULT BIKE/ 1000M ROW4 RDS5 BEAR COMPLEX 135/9510 PULL UPS15 PUSH UPS20 AIR SQUATS1 MILE ASSAULT BIKE/ 1000M

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CASH OUT: 

EASY WALK 400M

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TUESDAY: "MANNING”

FOCUS: 

4x50m PROWLER SPRINTS 135/95work with partners 10 shovels between sets 45/25 plates on bar over 24 inch box

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WOD:

EMOM 8 MINS4 POWER SNATCH @ 75% of WOD weightthen 2 minutes & set weight for WOD4RFT400m RUN12 POWER SNATCH 115/80

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CASH OUT: 

10-10-10BANDED PVC OH SQUATS ( Facing Rig with shoulders set down and back)

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WEDNESDAY: “FLACCO”

FOCUS: 

BACK SQUAT1X5 @50%1X3 @60%1X2 @70%1X1 @80%1X1 @85%1XAMRAP @ 90% (AIM FOR 2-3)

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WOD: 

8 MIN EMOM - 8 OH SQUAT (TECH WITH PVC & BANDS)21-15-9OH SQUAT 95/65OVER BAR FACING BURPEE

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CASH OUT: 

BARBELL DRAG CURLS3 x ME set (30 secs)Fast sets - barbell only ( Scale with curls)

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THURSDAY: “CARR“

FOCUS: 

FRONT RACK  LUNGES12 MINUTES TO A HEAVY SET OF 10 (5 PER LEG)

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WOD:

12 RFT200M RUN250M ROW/SKI OR ) 15/12 CAL BIKE

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CASH OUT:

ROLL OUT HAMS/ CALVES 2:00/sideINTERNAL-ROTATION-SITUP-STRETCH 6x :10 contract, :05 relax.

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FRIDAY: “WINSTON”

WARM UP: 10 MINUTES

GET TO CLASS ON TIME AND START WARM UP RIGHT AT CLASS START

FOCUS: 15 mins to complete

BENCH PRESS1X5 @50%1X3 @60%1X2 @70%1X1 @85%1XAMRAP @ 90% (AIM FOR 2-3)

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WOD:  22 mins

8 MIN 2 FIND A HEAVY POWER CLEANThen Rest 1 minute SET BAR AT 80% OF HEAVY13 MIN CAPUNBROKEN SETS (Touch & Go)POWER CLEANS1-2-3-4-5-6-7-8-9-10** Must complete unbroken to Move to the next set**

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RECOVER:

FULL CLASS 400M CAR PUSH (Hope you get Steph's car)

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SUNDAY: “WENTZ”

STRENGTH & CONDITIONING ( REMINDER THIS CLASS IS 90 MINS)

WARM UP:

3 rounds of:• 3 DOWN-UP-DOG• 6 KB WINDMILL Right/Left• 9 TOUCHDOWNS

SKILL:

EMOM 8MINS6 ROPE PULL UPS6 PISTOLS

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STRENGTH: 45 MINS

WEIGHT STRICT PULL UPS5-5-5SS. with 10-10-10 Barbell Drag CURLS

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BACK  SQUAT1X5 @ 55%1X5 @62.5%3X10 @67.5%

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FRONT RACK LUNGE20-20-20PICK A HEAVY WEIGHT AND USE A 3 SETS

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CONDITIONING: 15 MINUTES

• 50 SLEDGE-HAMMER-SWINGS• 100 PUSHUPS• 50 Sledge Hammer SwingsRECOVER: 

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STOUTY, JEN & STEPH

“BE STRONG”