CrossFit INDESTRI WORKOUTS WEEK OF OCTOBER 11TH 2015
OBJECTIVE COMPLETE!!
WE SET OUT THIS PAST WEEK TO RAISE $500 AND RUN 200 MILES AND THEN CATHY JACKSON UP'D THE ANTE....AND THAT CHALLENGE WAS RAISED TO 500 MIILES. WE HAD AN AMAZING TURN OUT AND INSPIRING EFFORTS BY EVERYONE TO STEP UP AND ADD THE MILES! WE DID IN TRUE INDESTRI FASHION BY GETTING EVEN MORE THAN THE 500 CHALLENGED! ALL FUNDS RAISED AND EFFORTS PUT FORTH WERE ALL TO BENEFIT EPILEPSY RESEARCH AND JENNY LEBLAW'S EFFORT TO CREATE AWARENESS.
A MESSAGE FOR ALL TO READ
HERE AT INDESTRI WE SEE OURSELVES AS A FAMILY AND WITH THAT WE HAVE TO DEAL WITH THINGS FAMILIES DO, NOT JUST THE CELEBRATIONS BUT THE TRAGEDIES TOO. NATASHA STANLEY ASKED US TO SHARE A MESSAGE WITH ALL OF YOU AS SHE AND HER FAMILY HAD TO DEAL WITH A HUGE LOSS LAST YEAR NEAR THIS TIME. OTHERS IN OUR FAMILY HAVE HAD TO COPE WITH THIS SIMILAR LOSS AND WE ARE MORE THAN HONOURED WHEN ASKED TO SHARE THIS MESSAGE AND HELP CREATE AWARENESS.
October 15 is a nationally recognized day for miscarriage and baby loss. On November 12, 2014 Devon and I experienced the most tragic but loving experience of our lives. Our angel baby Willow was born. Willow did not survive her delivery. I cannot express how deeply saddened we were and how much love we had for our child that wasn't able to take a single breath. When a child looses their parents they are an orphan, when a spouse looses their partner they are a widow, there are no words to describe a parent that looses a child. Miscarriage and infant loss affects 1 in every 4 pregnancies, and I am one the statistics. October 15 is meant to raise awareness about this common, but rarely spoken about loss many parents experience. October 15 is meant to help society know that we do not need to carry this hidden hurt in secret any longer and to create a more supportive environment in which society is empathetic and compassionate with bereaved parents. I want to share my story so other parents do not have to grieve on their own. Say my baby's name, talk about our losses, make bereaved parents feel like they are parents even though they may not have a living child. There shouldn't be such a taboo about talking about our angels. After my own loss, Crossfit Indestri treated me the way any grieving parent would want to be treated. I commend Crossfit Indestri for respecting my loss, acknowledging Willow, and helping me through my grief. I will never forget the compassion the members and coaches all expressed even to this day. Crossfit Indestri was the gym family that helped me in so many ways and I was never shamed for crying, being angry, or just needing to talk. Thank you for being there for me.
Natasha
COMING UP AT INDESTRI
CHANGED HOURS THIS WEEK
1. THIS HOLIDAY MONDAY (OCTOBER 12th) WE WILL ONLY HAVE 1 WORKOUT FROM 9AM-11AM.
2. SATURDAY OCTOBER 17TH WE ARE HOSTING FESTIVUS GAMES BUT THERE WILL BE AN 8AM OUTDOOR WOD RUN BY COACH STEPH
.
VIDEO OF THE WEEK: ATLAS STONE THRUSTER
Click This Link: ATLAS STONE THRUSTER
[embed]https://www.youtube.com/watch?v=s_2Dku29Ezo&feature=youtu.be[/embed]
FRIDAY OCTOBER 16TH
INTRAMURALS IS BACK
INTRAMURAL WILL BE BACK THIS WEEK AT 6:30..
SATURDAY OCTOBER 17
LOOKING FOR VOLUNTEERS
FESTIVUS GAMES
ALL SPOTS ARE FULL!WE ARE ALSO LOOKING FOR JUDGES AND HELPERS PLEASE EMAIL TODD@INDESTRI.COM AND LET US KNOW IF YOU CAN HELP..
SUNDAY OCTOBER 18TH
UG SERIES TRURE NORTH STRONG
THE UG SERIES WILL BE HOSTING A COMPETITION IN BRAMPTON AND COULD USE OUR HELP. IF YOU ARE AVAILABLE TO HELP SIGN UP HERE AT:UG VOLUNTEEROR EMAIL UGSERIES@GMAIL.COM AND LET THEM KNOW...
NAME THAT THEME:
IF YOU HAVEN'T NOTICED EACH WEEK HAS HAD NAMES FOR THE WODS WHICH HAS BEEN A THEME BASED EXCLUDING THE BENCHMARK WOD. THESE HAVE BEEN PICKED BY THE COACHES AND WOULD LOVE IF YOU CAN GUESS WHAT THEY ARE.
WELL THATS IT THIS WEEK!
and now for the
Workouts for the Week at CrossFit Indestri
NOTE WE HAVE ADDED MASTERS WEIGHTS AND NOW A MODIFY = MOD SECTION TO HELP YOU PROGRESS IN YOUR FITNESS GOALS
MONDAY: 9AM - 11AM ONLY
STRENGTH:
OVERHEAD SQUATS7X1 CLIMBING.
WOD: “CHUD"
20 MIN AMRAP20 CAL ROW/BIKE20 DU10 DEADLIFT 225/1755 HSPU / MOD PIKE PUSH UPS.
CASH OUT:
2 MIN MEKB OH LUNGE..
TUESDAY: OCTOBER IS A LITTLE EARLY TODD
STRENGTH:
20 TURKISH GET UPSTHEN5X10 ALTWEIGHTED PISTOLS / MOD PROGRESSION.
WOD: “CUJO"
7 MIN AMRAP6 MUSCLE UPS / MOD PROGRESSION12 JUMPING LUNGESREST 3 MIN7 MIN AMRAP18 WALL BALL12 BURPEES.
CASHOUT:
200m KB CARRY..
WEDNESDAY:
STRENGTH:
ATLAS STONE PRESS15 MINUTES TO FIND 1 HEAVY(MODIFY WITH STONE TECHNIQUE WORK).
WOD: “HELLRAISER" AKA STONER FRAN
21-15-9ATLAS STONE THRUSTERCHEST 2 BAR(MOD STRICT PULL UPS OR PULL UP PROGRESSION).
CASHOUT:
BACK AND SHOULDER MOBILITY..
THURSDAY: MOTHER SON COMBO
STRENGTH:
SNATCH COMPLEX6 SETS OF:HANG SNATCH PULLGROUND SNATCH PULLFULL SNATCH.
WOD: “THE SHINING"
3RDS OF:1 MIN MAX CAL ROWREST 30 SEC1 MIN MAX BOX JUMP 24/20REST 30 SEC1 MIN MAX T2B / MOD KNEE RAISEREST 30 SEC1 MIN MAX WB 20/14 / MOD 14/8.
CASHOUT:
AS FEW SETS AS POSSIBLE200 SIT UPS..
FRIDAY: BE A HERO
PREP WORK:
POSE RUN TECHNIQUEPULL & FALL POSITIONSANKLE MOBILITY.
WOD: “GRIFF"
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433HERO WODFOR TIME:800M RUN FRONTWARDS400M RUN BACKWARDS800M RUN FRONTWARDS400M RUN BACKWARDS*** if you have an injury prohibits running then it will be assault bike legs only/ arms only***.
CASHOUT:
ASSULT BIKE FLUSH..
“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
