CrossFit INDESTRI WORKOUTS WEEK OF OCTOBER 5TH 2015

 OCTOBER IS HERE 

AND WE PLAN ON RUNNING UNTIL SNOW SO BRING WARM CLOTHES

RUN FOR THE CURE

TOGETHER CROSSFIT INDESTRI RAISED OVER $4100 FOR BREAST CANCER! CONGRATS! THANKS TO EVERYONE FOR THE SUPPORT. 

COMING UP AT INDESTRI

ALL WEEK OCTOBER 5-9TH

INDESTRI WANTS TO HELP JENNY LABLAW & EPILEPSY

Crossfit Indestri will help Move Mountains!

I had the pleasure of meeting Jenny LaBaw a few years ago, we have kept in touch ever since, she is truly one of the most incredible women I have ever met, I am

proud to be able to call her my friend.

Jenny LaBaw is a 2x Crossfit Games Competitor, earning 6th at the 2011 games and winning the Northern California Regional in 2012.

15 days ago, on September 19th she embarked on a 500 mile journey across the Colorado Rockies to Move Mountains for Epilepsy.

Diagnosed with Epilepsy when she was 8 years old, running 500 miles across Colorado to raise awareness and funds for Epilepsy

has been something Jenny has wanted to do for a while.  After a trip home to Colorado before the summer, and watching a documentary on Terry Fox, she

decided it was time.  Thus Move Mountains was born.

Yesterday ( Saturday, October 3rd ) she reached 250 miles of her 500 mile run.  Her goal is to raise $50,000 for Epilepsy, and we want to help her get there.

Crossfit Indestri is going to be doing some running this week, for buy in's and/or cash out's we want you to keep track of your distance, combined as a gym our goal is to run:

 200 miles this week.  WE WILL HAVE A BOARD TO TRACK YOUR NUMBERS AT THE DESK.

We would also love to be able to raise $500. towards Jenny's run, and want to challenge all other Crossfit boxes everywhere to do the same!

We will have jar on the counter at the gym for donations.  Every dollar helps!

Jenny has also dedicated two days of her run so far to Grace Howe, Monika & Gavin's youngest daughter.

You can follow along on her blog here www.LaBawLife.com

So Indestri peeps, dig out your purple and sport it this week!

Thank you,

Together we can help Jenny #MoveMountains!

Jen Nichol

VIDEO OF THE WEEK:

FRIDAY OCTOBER 9TH

GYMNASTIC WITH STEPH WILL TAKE PLACE AT 6:30PM IN PLACE OF INTRAMURALS. WE WILL HAVE INTRAMURALS AND GYMNASTICS SWITCHING THROUGH OUT THE MONTH CHECK THE BLOG AND SCHEDULE TO SEE WHATS UP EACH WEEK..

SATURDAY OCTOBER 10TH

FEED BACK HAS BEEN GREAT! KEEP COMINGWE WILL BE HOLDING THESE SESSIONS FOR A FEW WEEKS SO TELL YOUR FRIENDS AND BRING THEM BY WHILE THE OPPORTUNITY IS HERE!9am-11am

FREE TRIAL AND BRING A FRIEND! 

We will have 2 classes happening a beginners trial and a partner WOD. Feel free to attend either!@ INDESTRI 200 MOUNTAIN RD..

SATURDAY OCTOBER 17

LOOKING FOR JUDGES!!!!!

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..

CONGRATS TO GEORGE!

GEORGE HAD A GOAL MET THIS WEEKEND AS HE TOOK ON HIS FIRST EVER 1/2 MARATHON AND FINISHED 2:11. GREAT JOB!

WELL DONE STUART & MARIANNA

STUART AND MARIANNA ALSO HEADED TO A HALF MARATHON AT BASE BORDEN AND HAVE CALLED COACH TODD AND MYSELF OUT FOR NEXT YEAR AND WE EXCEPT IF IT IS NOT THE SAME DAY AS RUN FOR THE CURE!

.

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!

STAY TUNED FOR OUR INDESTRI VIDEO OF THE WEEK WE WILL POST IT ON HERE AND FACE BOOK

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:

STRENGTH:

GLUTE/HAM ACTIVATION & FRONT RACK MOBILITY15 MINS TO FIND1RM SQUAT CLEAN.

WOD: “JESTER"

20 MIN AMRAP800M RUN60 SIT-UPS40 PUSH UPS20 SQUATS TO BALL.

CASH OUT:

RUN AS MANY MILES AS POSSIBLEMOBILITYHIPSANKLESGLUTES..

TUESDAY:

STRENGTH:

PULL UPS -STRICT5-4-3-2-1KIPPING PULL UPS OR SWINGS10-8-6-4-2HANDSTAND WALK OR HANGING HIP TOUCHES3X25M OR 3X15.

WOD: “ICEMAN"

7 MIN AMRAP3-6-9-12-15...WALL BALLS 20/14 MOD 14/10BURPEE OVER BALL.

CASHOUT:

RUN AS MANY MILES AS POSSIBLESHOULDER MOBILITY..

WEDNESDAY:

STRENGTH:

10 MIN TO FIND 1RMBACK SQUATthen3X3 BS @75%.

WOD: “GOOSE"

9 MIN EMOMODD MINUTE:  2 HEAVY POWER CLEAN @ 80% OF 1RMEVEN MINUTE: 30 DU OR 60 SINGLE LEG.

CASHOUT:

HIGH LOW KB CARRY3X25MRUN AS MANY MILES AS POSSIBLE..

THURSDAY:

STRENGTH:

8 MIN EMOM1 COMPLEX OF: ASCENDING WEIGHTHANG POWER SNATCHPOWER SNATCHOH SQUAT.

WOD: “MAVERICK”

5RFT5 HSPU OR MOD STRICT DB PRESS10 BOX JUMPS 24/20 OR MOD 20/1615 CAL ROW/BIKE.

CASHOUT:

RUN AS MANY MILES AS POSSIBLEHIP MOBILITY..

FRIDAY:

PREP WORK:

BANDED SHOULDER DISTRACTION

• OVERHEAD
• ACROSS BODY
• BEHIND BACK

LAX BALL

• SHOULDER SMASH

SUPER COUCH STRETCH.

WOD: “HELEN"

3RFT400M RUN21 KB SWINGS 24/1612 PULL UPS.

CASHOUT:

RUN AS MANY MILES AS YOU CAN! ..

“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

705-444-0066