WOD’s of the Week at CrossFit Indestri for Nov 14th – Nov 20th
CrossFit INDESTRI NEWS
4 WEEKS OF SQUATS
Squats Up? This week and the following 3 weeks we will be testing Volume of your back squat. We have been doing heavy Squat work for a few months now and we want to test if the strength relates to muscle endurance. Mondays or Wednesdays you will see an AMRAP that will increase to 20 minutes week 2, 25 mins week 3 & 30 mins week 4. These will be BACK SQUATS at 60% of your 1 RM. we will look to see if you can increase or at least hold the rep to minute ratio as time and work increases.
IF YOU WANT REAL RESULTS.. MAKE SURE YOU ATTEND THESE CLASSES
A LEVEL FOR EVERY ATHLETE
We are going to continue to try out a system being used by some of the long term CrossFit Gyms for setting Weights and movements for classes.
COMING SOON ADDITION OF BEGINNER ATHLETE AND RX ATHLETE
IN DECEMBER WE WILL BE POSTING 4 LEVELS FOR WORK OUTS
- LEVEL 1 - BEGINNER ATHLETE - TECHNIQUE & PROGRESSION FOCUS - ATHLETES 0-3 MONTHS IN IS A MUST
- LEVEL 2 - FITNESS ATHLETE - TECHNIQUE AND CARDIO FOCUS WITH STARTING STRENGTH
- LEVEL 3 - RX ATHLETES - PERFORM AS PRESCRIBED ON CROSSFIT.COM AND THE OPEN/COMPETITIONS
- LEVEL 4 - COMPETITOR ATHLETES - THIS WILL REQUIRE EXTRA WORK, TOP LEVEL MOVEMENTS & EXTRA CASH OUT WORK
YOU WILL BE ABLE TO HAVE WORK OUTS THAT HAVE DIFFERENT LEVELS DEPENDING ON YOUR STRENGTHS, EACH LEVEL WILL HAVE ITS PURPOSE AND DEPENDING ON YOUR GOALS YOU WILL DECIDE HOW YOU PROCEED WITH EACH WORK OUT.
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INDESTRI CHRISTMAS PARTY:
DATE: DECEMBER 9TH/2016
TIME: 7PM - 2AM
WHERE: BLUE MOUNTAIN GOLF CLUB
COST: $45.00
INCLUDES FULL COURSE DINNER, DOOR PRIZES AND FREE CABS HOME FROM 10PM -2AM
DON'T DRINK AND DRIVE
Tickets are now available at the gym for purchase!
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Toy and Food Drive
CrossFit Indestri;
My name is Zoe Thornton, I'm a grade 12 student at Collingwood Collegiate Institute. Beginning Tuesday, November 15th I will be holding a Toy and Food drive at CrossFit Indestri for those less fortunate. Each week I will be collecting the toys and food donated and will be delivering to the Salvation Army.
Items can include non-perishables ( pasta, rice, canned foods, baby food, etc.)
New Toys would also be appreciated for donation.
Thank you for helping to create a magical holiday season for those in need.
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THE SPORT OF FITNESS AT ITS BEST!
The CrossFit Invitational is coming to Canada East this November!
The 2016 CrossFit Invitational is coming to Oshawa on Sunday, November 20th!
Tickets are on sale now!
This is an incredible opportunity to witness some of the most elite athletes in the sport of CrossFit take the floor in our own back yard!
Team Canada -
Michele Letendre, Carol-Ann Reason-Thibault, Patrick Vellner, Brent Fikowski with Coach Camille Leblanc-Bazinet
Team Europe -
Sara Sigmundsdottir, Katrin Davidsdottir, Lukas Hogberg, Bjorgvin Karl Guomundsson with Coach Sam Briggs
Team Australia -
Kara Webb, Tia Clair Toomey, Rob Forte, James Newbury with Coach Chad MacKay
Team USA -
Ben Smith, Kari Pearce, Brooke Wells with Coach and 4th athlete Rich Froning
Make sure you put your affiliate as CROSSFIT INDESTRI when you purchase your tickets!
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AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
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MONDAY:
FOCUS:
BANDED SH.PRESS5X5
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WOD:
15 MIN AMRAP4 BAR MUSCLE UPS - Fitness Low Bar Muscle Ups (progressions)6 KB TURKISH GET UPS - Rx + 28/20 Rx 24/16 Fit 20/128 RING PUSH UPS - Fitness Deficit Push ups
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CASH OUT:
BANDED BARBELL BI-CEP CURLS3X10
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TUESDAY:
FOCUS:
10 Mins Find 1 RM CLEAN
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WOD: 30 mins
4 Rounds
25/20 Cal Row
Rest 1 minute between rounds
4 Rounds
25/20 Cal Ski Erg
Rest 1 minute between rounds
4 Rounds
25/20 Cal Assault Bike
Rest 1 minute between Rounds
Fitness : 20/15 Cals
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CASH OUT:
For time:300 DU or DU progression work
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WEDNESDAY:
FOCUS:
ROW10 x 100m sprint rest 1:1
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WOD:
SQUAT AMRAP WEEK 1
15 MIN AMRAPBACK SQUATS @ 60% of 1 RM(set this number for the 3 following weeks)
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CASH OUT:
TabataFitness: Hollow body holds or V-SitsRx: Hanging L-Sits
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THURSDAY: OLY DAY
FOCUS:
4-4-4-4HANG POWER SNATCHRx Athletes - Build to a challenging setFitness Athletes - Focus on perfect technique
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WOD:
RX + 95/65RX 75/55Fitness 65/454 Min AMRAP40M SHUTTLE RUN10 HANG POWER SNATCH
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CASH OUT:
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FRIDAY:
WARM UP: 10 min
Hams & Shoulders
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WOD:
FOR TIME: 20 MIN CAP3-6-9-12-15-12-9-6-3RxDEAD LIFTS 305/225HSPU DEFICT 4 inchFitness Weight 275/195 & Db SH.PRESS 35/20RX+ HSPU on Paralelletes
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CASH OUT:
CORE WORK
4 RDS10 HOLLOW ROCKS10 V-UPS10 SEC HOLLOW HOLD-Rest 45 secs between Rds-
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SUNDAY:
RECOVERY CLASS: 9am to 10am
Mobility and Recovery Exercises
STRENGTH & CONDITIONING: 10am-11:30am
( REMINDER THIS CLASS IS 90 MINS)
WARM UP:
2:00/side ROLL-OUT-LATS2 rounds of 40m BEAR-CRAWL10 SCAP-PULLS10 SUPERMANS
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STRENGTH:
15minutes to Find a 8RM BARBELL BENCH ROW
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15 MINS TO FIND 3RM BENCH PRESS
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15 MINS TO FIND 1 RM 20M SLED PUSH
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CONDITIONING:
10 RDS1 ROPE CLIMB (Sub 3 Strict Chin Ups)40m Bear Crawl5 DB PUSH PRESS 55/35
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RECOVER:
COUCH-STRETCH 2:00/sideRoll Out lax ball – Feet 2:00/side
BREATHE:
10:00 APNEA Breathing
Do 10 Minutes of 1-4-2Example: 1 or 5 second inhale 4 or 20 second hold, 2 or 10 second exhale.Tips Inhale – sipping in through strawHold – be relaxedExhale – slow and easy exhale
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