WODS OF THE WEEK CROSSFIT INDESTRI NOV 21-28/16
CrossFit INDESTRI NEWS
Monday ADAPTED WOD for My friend Steph "The Hammer" Hammerman who is just successfully completed 12 cycles of radiation treatment and was officially announced cancer free! we are encouraging gyms all over the world to do this workout and unite in a great feat and awareness on never giving up. Steph is a level 2 CrossFit coach with Cerebral Palsy and has written this workout in honour of her winning this battle with Hodgkins lymphoma.
3 WEEKS OF SQUATS LEFT
Squats Up? Hows your hamstrings? we survived week 1 and We are on WEEK 2.. which means 20 minutes!
Reminder, This week and the following 2 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 RECAP
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AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
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MONDAY:
FOCUS:
500m ROW TT
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WOD:
PARTNER WOD (TEAMS OF 2 )ON PARTNER HOLDS KB 32/24 WHILE OTHER WORKS6RFT24 WALL BALLS 20/1412 BURPEES24 POWER CLEANS12 PULL-UPS24 SIT UPS / BACK EXT12 RING DIPS
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CASH OUT:
3X 20M SLED PUSH 200/125
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TUESDAY:
FOCUS: 10 min cap
FitnessIf you don't have a DU use this time to work with coach to practiceRXUNBROKEN DU's100 unbroken75 unbroken50 unbroken25 unbroken
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WOD:
RX - 12 minutes
3RFT
40 Box Jumps 20/2420cal Assault Bike Sprint/Row or Ski- complete in 5min, rest in time remaining30 Box jump Overs 20/2415calAssault Bike Sprint/Row or Ski- complete in 4min, rest in time remaining20 DB Step Ups (55/35lbs) 20/2410calAssault Bike Sprint/Row or Ski- complete in 3min FITNESSMetcon (3 Rounds for Reps)
40 Step Ups 20/1215cal Assault Bike Sprint/Row or Ski- complete in 5min, rest in time remaining30 step overs 20/1210 cal Assault Bike Sprint/Row or Ski- complete in 4min, rest in time remaining20DB Step Ups (35/20lbs) 20/1210calAssault Bike Sprint/Row or Ski- complete in 3minScore : record reps and cals
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CORK WORK: 12 min cap
4 RDS12 AROUND THE WORLDS ( https://www.youtube.com/watch?v=4p_T3YMcdDo )24 DB STEP UPS (CHOOSE WEIGHT & HEIGHT)
- FITNESS TRY L-SIT RAISES
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WEDNESDAY:
FOCUS:
MOBILITY SQUAT PREP - 20 minBanded walking hip circlesBare foot open lax ball -(Bare foot 2-5 MIN DEEP SQUAT HOLD)
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WOD: 20 min
SQUAT AMRAP WEEK 2
20 MIN AMRAPBACK SQUATS @ 60% of 1 RM(set this number for the 3 following weeks)
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CASH OUT: 20 min
MOBILITY HAMS/GLUTES/HIPS/ANKLES&Slow ROW/ BIKE or go for a WALK
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THURSDAY:
FOCUS:
(6 ROUNDS FOR WEIGHT)
PUSH JERK + SPLIT JERKEMOM 12(every 2min) using80%+ of 1RM JERK
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WOD:
DEATH BY HAND STAND HOLDfirst 30sec - Hold a Handstandnext 30sec - AMRAP Sit-UpsFITNESSDEATH BY PLATE HOLDfirst 30sec - OH Plate/DB Holdnext 30sec - AMRAP Sit-UpsMINIMUM 5 RDS
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CASH OUT:
RX8 MIN EMOM8 KIPPING PULL UPS8 PLANK HOLD DB ROWFITNESS6 RING ROW
8 PLANK HOLD DB ROW
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FRIDAY:
FOCUS: 15 MIN CAP
15 MIN TO FIND3RM THRUSTER
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WOD:
CROSSFIT GAMES OPEN 14.5 (TIME)
For Time: 25 MIN CAP21 Thruster, 95#/65#21 Bar Facing Burpees18 Thruster, 95#/65#18 Bar Facing Burpees15 Thruster, 95#/65#15 Bar Facing Burpees12 Thruster, 95#/65#12 Bar Facing Burpees9 Thruster, 95#/65#9 Bar Facing Burpees6 Thruster, 95#/65#6 Bar Facing Burpees3 Thruster, 95#/65#3 Bar Facing BurpeesFITNESS: 75/55
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CORE WORK: 8 MIN
TABATAHOLLOW BODY HOLDSKB KICK UPS
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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 HORSE-STANCE20 AIR-SQUATS with :03 Pause at bottom15/15 CHERRY-PICKERS10 5-Point BURPEES
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STRENGTH:
Dead- Stop Front Squats (Heavy single 1.1.1.1.1)
*Set safety bars/ Jerk blocks at a height where you start in the bottom of a squat. Once you stand, descend the weight down (Controlled) back into the bottom of squat…. No Touch and Go !!!!.* in 5 working sets hit a heavy single 10 mins *
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SH. PRESS (4x10)
50%-55%-60%-65%
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4x 20m YOKE CARRY
increase weight every round
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CONDITIONING:
3 RDS30 GHD’ sit ups30 Box Jump Overs (24/20)30 Bench Press (135/95)
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RECOVER:
10 INCH-WORM6x :15 Doorway/Post stretch for shoulders :10 relax
BREATHE:
PIGEON-POSE 2:00/sideSit on Feet/ (10 sec in - 10 sec hold - 10 sec out) Breathe 5:00 Total
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