CrossFit INDESTRI WORKOUTS WEEK OF SEPTEMBER 27TH 2015
A Fantastic CrossFit Indestri September!
Its been a great month and we have had some great times! We have a great month coming up with the Run for the Cure, Festivus Games and some exciting benchmarks. As well a Halloween special day! Stay tuned.
NAME THAT THEME:
IF YOU HAVENT NOTICED EACH WEEK HAS HAD NAMES FOR THE WODS WHICH HAS BEEN A THEMe BASED EXCLUDING THE BENCHMARK WOD. THES HAVE BEEN PICKED BY THE COACHES AND WOULD LOVE IF YOU CAN GUESS WHAT THEY ARE.
***REMINDER TO CLAIM AND PAY FOR YOUR SILENT AUCTION ITEMS***
COMING UP AT INDESTRI
VIDEO OF THE WEEK: CURTIS P
WHAT IS A CURTIS P?
[embed]https://www.youtube.com/watch?v=uLff8fhPIQg[/embed]
FRIDAY OCTOBER 2ND
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 3RD
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.
SUNDAY OCTOBER 4TH
RUN FOR THE CURE
SIGN UP NOW AND LETS HELP FIGHT THE BATTLE AS A COMMUNITY TOGETHER!SIGN UP FOR TEAM INDESTRI HERE: RUN FOR THE CURE.
SATURDAY OCTOBER 17
FESTIVUS GAMES
WE STILL HAVE A FEW SPOTS SET ASIDE FOR INDESTRI MEMBERS.WE ARE ALSO LOOKING FOR JUDGES AND HELPERSPLEASE 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..
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
SHOUT OF THE WEEK TO ERIN GUTHRIE FOR HITTING HER VERY FIRST STRICK PULL UP!!
"CONGRATS SHORT ARM!! ;)"
NOTE WE HAVE ADDED MASTERS WEIGHTS AND NOW A MODIFY = MOD SECTION TO HELP YPOU PROGRESS IN YOUR FITNESS GOALS
MONDAY: MAN/WOMAN MAKER...
STRENGTH:
SNATCH6X1.
WOD: "RAMPAGE"
3RFT2 BAR/RING MU OR PROGRESSION4 MAN MAKERS Rx 55/35 MRx 35/208 Alt 1 ARM DB SNATCH Rx 55/35 MRx 35/2016 BOX JUMP Rx 24/20 MOD 20/16RUN 200M.
CASH OUT:
SHOULDER & HAM MOBILITY..
TUESDAY: DETERMINATION
STRENGTH:
1RM CURTIS P.
WOD: "BERZERK"
10 MIN EMOM2 CURTIS P @ 80% OF 1RM4 OVER BAR BURPEES
THEN REST 2 MIN
5 MIN TO FINDFIND 1 RM FRONT SQUAT.
CASHOUT:
800M MEDBALL RUN 20/14..
WEDNESDAY: SKILL = STRENGTH
STRENGTH: BIG CLEAN COMPLEX
7 SETS OF:HIGH HANG CLEAN, HANG CLEAN, CLEAN, PUSH PRESSHIGH HANG CLEAN, HANG CLEAN, CLEAN, PUSH JERKHIGH HANG CLEAN, HANG CLEAN, CLEAN, SPLIT JERK
***Hands stay on the bar for full set. Choose your start weight, must climb each set. if your hands come off bar lighten load and start that set over.***
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WOD: "FLIGHT SIMULATOR"
FOR TIME:5 unbroken double unders MOD x 3 SINGLES10 unbroken double unders15 unbroken double unders20 unbroken double unders25 unbroken double unders30 unbroken double unders35 unbroken double unders40 unbroken double unders45 unbroken double unders50 unbroken double unders45 unbroken double unders40 unbroken double unders35 unbroken double unders30 unbroken double unders25 unbroken double unders20 unbroken double unders15 unbroken double unders10 unbroken double unders5 unbroken double unders
***You MUST stop in between sets (the rope must stop), You CANNOT skip singles in between sets***
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CASHOUT:
15 CAL ARMS ONLY ASSAULT BIKE RIDE..
THURSDAY: GET TO THE CORE OF IT
SKILL:
MUSCLE UP PROGRESSIONS
- PULL
- TRANSITION
- DIP
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WOD: "MISSLE COMMAND"
PARTNER WOD8 x 250 ROW15 V-UPSOne Partner rows other must complete V-Ups then switch.
CASHOUT:
5 MIN PLANK..
FRIDAY: BENCHMARK! RECORD YOUR RESULTS!
PREP WORK:
SHOULDER MOBILITYCHEST LACROSSE MASH.
WOD: “LYNNE”
20 MIN CAP5 ROUNDS FOR MAX REPS OF:BODY WEIGHT BENCH PRESSPULL-UPS.
CASHOUT:
PRACTICE TIME..