CROSSFIT WORKOUTS, WEEK OF NOV 8TH 2015
CrossFit INDESTRI
WILL
REMEMBER
THIS WEEK AT CROSSFIT INDESTRI WE ARE HONOURING SOME HEROES WHO LOST THEIR LIVES IN ORDER FOR US TO CONTINUE TO LIVE WITH OUR FREEDOMS. WEDNESDAY IS REMEMBRANCE DAY, WE ASK YOU TO WEAR RED IN HONOUR AS WELL AS WE HAVE POPPIES AT THE BOX SO MAKE SURE YOU GRAB ONE IF YOU HAVENT ALREADY.
SIDE NOTE:
We all have our own heroes in life and I wanted to say I think we are so Lucky to have the people we do in our box. Our EMS workers and Military members are everywhere in the Indestri community and wanted to say thank you on behalf of Indestri. And I think we all know one of our Coaches is an Active member in the Canadian Forces and is definitely a Hero of mine so I wanted to take a quick second to say Thank You to Coach MWO Todd Greening aka. Mumbles :) for everything you do to keep our country safe as well as inspiring us to live a worthy life. We are lucky to have you and glad you made this Crossfit box/community your home.
COMING UP AT INDESTRI
SETTING STRENGTH NUMBERS
THIS WEEK
AS YOU WILL SEE WE ARE SETTING 1 RM NUMBERS FOR THE UPCOMING STRENGTH CYCLE. THESE LIFTS ARE HAPPENING MONDAY, WEDNESDAY & FRIDAY. IF YOU CAN PLEASE DO YOUR BEST TO SET THESE NUMBERS. ASK DILLON OR TODD TO DO IT IF YOU CAN NOT MAKE IT IN THOSE DAYS AND WANT TO DO IT ON THE WEEKEND. ALSO COACHES ON TUESDAY AND THURSDAY COULD ALLOW YOU TO DO IT AS A SUB DURING THE FOCUS AS WELL.
ENTIRE MONTH OF MOVEMBER
INDESTRI HAS STARTED A MOVEMBER TEAM THIS MONTH.
SIGN UP HERE: INDESTRI STASHYOU DO NOT HAVE TO BE MALE TO BE PART OF THE TEAM AND YOU DO NOT HAVE TO GROW A MUSTASH OR BEARD. ALL YOU HAVE TO DO IS SUPPORT A CAUSE THAT IS IMPORTANT TO ALL OF US!
NOVEMBER WEEK OF 9-13
HERO WEEK
ON NOVEMBER 11TH WE ASK YOU TO WEAR RED AND WILL BE SURE TO TAKE A MOMENT OF SILENCE BEFORE EACH WORKOUT STARTS.
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INTRAMURALS
I'M BACK THIS FRIDAY AT 6:30 TO RUN SOME TEAM WODS AND IM LEAVING YOU WITH THIS HINT.. BE PREPARED TO GO OUT SIDE EVEN IF ITS COLD AND WET.. HERO WEEK WILL CONTINUE FRIDAY NIGHT.
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HOLIDAY PARTY
SAVE THE DATE OF DECEMBER 11TH AT 7PM AT
BLUE MOUNTAIN GOLF & COUNTRY CLUB.
TICKETS ($30.00) WILL BE AVAILABLE FOR PURCHASE THIS WEEK AND TICKET INCLUDES DINNER AND DRINK PLUS A CHANCE TO WIN SOME COOL PRIZES AND THE YEARLY AWARDS! PLUS JUST A GREAT TIME TO HAVE FUN!
Workouts for the Week at CrossFit Indestri
HERO WEEK
MONDAY: IN FLANDERS FEILD THE POPPIES BLOW
STRENGTH:
BACK SQUAT 1RM.
WOD: "JASON"
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we'll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.100 SQUATS5 MU75 SQUATS10 MU50 SQUATS15 MU25 SQUATS20 MU.
CASH OUT:
30 BENT DB ROWS alt..
TUESDAY: BETWEEN TH CROSSES ROW ON ROW
STRENGTH:
8 MIN EMOMCLEAN PULLHANG POWER CLEANFRONT SQUAT.
WOD: "JERRY"
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.FOR TIME:1 MILE RUN2000 KM1 MILE RUN.
CASHOUT:
2X20 DB FLY'S..
WEDNESDAY: REMEMBERANCE DAY
STRENGTH:
SH PRESS 1RM.
WOD: "FAUGHT"
On January 16, 2010 at aged 44, Sgt John Wayne Faught from Sault Ste. Marie, Ontario, was killed when he stepped on a roadside bomb near the town of Nakhoney in Panjwaii district, about 15 kilometres southwest of Kandahar city. A section commander, he was a straight-forward and plain spoken father figure to the younger soldiers in his charge. He was affectionately nicknamed "Toast" as he was hard and crusty. He was a career soldier with 23 years in the military and previously served in Bosnia as well as two earlier tours in Afghanistan. Recipient of the Canadian Forces Decoration (CD), South-West Asia Service Medal (SWASM) and Afghanistan Bar, Canadian Peacekeeping Service Medal, Commander-in-Chief Unit Commendation.
3RDS
16 DEAD LIFT10 G2SH STONE22 JUMPING PULL UPS10 FAT BAR CLEAN22 WALL BALLS44 DU
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CASHOUT:
MOBILITYMEAT HEAD YOGA..
THURSDAY: THAT MARK OUR PLACE AND IN THE SKY
STRENGTH:
3X4SNATCH PULL @ 90%, 100%, 110% OF 1RM.
WOD: "RANDY"
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
FOR TIME:75 POWER SNATCH 75/55.
CASHOUT:
200M WALK OVER HEAD KB CARRY..
FRIDAY: THE LARKS STILL BRAVELY SINGING FLY,
STRENGTH
DEAD LIFT 1RMTHENMOVEMENT PREP.
WOD: "GOMEZ"
Cpl. Francisco Gomez, 44, of the Princess Patricia's Canadian Light Infantry based in Edmonton, was killed when a suicide bomber attacked a military convoy returning to Kandahar airfield on July 22, 2006. Gomez was driving an armoured vehicle when a suicide bomber rammed a vehicle packed with explosives into their convoy. Gomez spent 23 years in the army, much of it in the elite Airborne Regiment, serving in Somalia, until the unit was disbanded after the mission. He was a modest, unassuming man, who shunned promotions for the simple pleasure of remaining a corporal - the working rank of a soldier. "He was a very quiet, sober individual," says his father. "He never took risks or looked for trouble."
44 HRPU22 PULL UPS7 ROPE CLIMBS8 CLEANS 155/11528 HSPU1 THRUSTER 155/11518 DB SNATCH 55/35.
CASHOUT:
3X10 PISTOLS..
“We are eliminating the word Can’t and replacing it to WILL!!
We will do this not by avoiding movements but by progressing to them”
Stouty.
CrossFit Indestri “The Collingwood Original Crossfit”
200 Mountain Road, Unit 3
Collingwood, ON L9Y 4V5