Crossfit Indestri WOW for week of April 27th 2015
CROSSFIT HAPPENS HERE
Im in the Airport in Atlanta flying through the Red Eye and yet to get sleep since Saturday at 6am (note it is now 7:30am Sunday) So I apologize but the blog portion will be short this week.
I wanted to let you know Operation Surf was a huge success.
I was honoured to be given the opportunity to be a part of Operation Surf sponsored by CrossFit. I didn't go hoping to do anything for myself, I didn't go because its nice weather.. I went to hopefully show one of the people who serve to protect our freedoms that life after injury can still be rewarding, empowering and a shit load of fun..
Crossfit HQ does a lot for us and we sometimes complain about costs for Open and judging re-certs ect ect. But when you see the money and time they put forward to run events like this to give back to a world that treats many who are good and honourable so wrong... it's all worth it. I heard stories and shared experiences with people who are fighting a battle well after the war has past for them. I would do it it any day any time any where.
OPERATION SURF
This event is held in support of the men and women whom have sacrificed so much to protect our freedom. Severely wounded active duty and veteran service members from various branches of the U.S. military who served in Afghanistan and Iraq will take part in an epic life-changing experience at beaches across the Central Coast. Through the healing power of the ocean and surfing, these wounded heroes to whom we owe so much, will overcome challenges and build a new understanding of their life’s potential….
To Learn more and donate to this cause go to AmazingSurfAdventures.org
A few things to Note:
Memberships are continuing to grow and classes are getting tight so please if you haven't got a zen planner login… ask Steph or Tyson to get you set up and start signing into class. We need this for many reason but mainly if a class is over 20 we run into spacing issues, equipment issues and it makes it difficult for the coach to give you the attention you need to execute safely.
Gymnastics, Yoga, Oly Lifting, Strongman, Mobility and Endurance classes are all on the schedule and will be running at full force. Take advantage of these if you feel like a change or want to work on specific skills with coaches instruction.
We Lift Athletics
6am Regular Aron Knight will be competing with his wife on May 30th in a pairs WE Lift Athletics Competition. There is a 40 + masters male and female division as well as a coed pairs division. I encourage anyone interested to compete!
Click Here to Sign UpJoin in on the action with your own team. Also we have some kick ass masters that I think would do well if the interest is there!
Strongman Comp Trip
Coach Todd & Coach Sarah.R are heading to a strongman competition in Niagara Falls and would like to have a few more competitors come with them. The Comp is May 23rd 2015 and they will be training for this on Saturdays’s during the Heavy Wod at 10:00am. Contact coach Todd at Todd@Indestri.com
Ok so thats all i got in me...
WOW FOR WEEK OF April 6th at
Crossfit Indestri Collingwood
MONDAY: Ah Monday.. Don't you just love it?
Buy In: MINI WOD MONDAY WARM UPRUN 800THEN2RDS30 SIT UPS20 SQUATS10 PUSH UPS Focus: SHRUG & DROP LIKE ITS HOTTALL CLEANS3-3-3-3-3
WOD: Crossfit Benchmark
ELIZABETH
21-15-9
CLEANS 135
RING DIPS
CashOut: SUFFER TOGETHER, GROW TOGETHERTABATAKB RUSSIAN TWISTS
TUESDAY: THERE'S NOTHING YOU CAN'T DO
Buy In: EVERY MINUTE YOU GET BETTERROW 1KMTHEN6 MIN EMOMEVEN10 AIR SQUATS10 MNT CLIMBERSODD5 STRICT PULL UPS Focus: IT'S THERE, JUST FIND IT15 MINUTES TO FINDFIND 10RM FRONT SQUAT
WOD: 32/24 HEAVY & HIGH- MAKE SURE ;)
5 RFT
15 KB SWING 32/24 (RUSSIAN)
15 BURPEE BOX JUMPS 32/24
CashOut: COACH LED MOBILITYYOUR COACH WILL LEAD A COOL DOWN WITH MOBILITY
WEDNESDAY: KEEP WORKING HARD, BE BETTER & BELIEVE
Buy In: DEATH BY? NAH.. EMOM? NAH.. CIRCUT? THAT SOUNDS RIGHT6 STATIONS 2RDS 30 SEC ON 30 SEC RESTSTATION 1: INCH WORM PUSH UPSSTATION 2: PLANK HOLDSSTATION 3: WALL BALL DOUBLE SQUATSTATION 4: ASSAULT BIKESTATION 5: SLEDSSTATION 6: JUMPING JACKS Focus: DONT WORRY IF IT RAINS WE WILL ROW3X400M RUN REST 1-1 (ROW 500 IF RAIN)
WOD: YEAH THERES STILL A WOD...
5 MIN AMRAP
5 MAN MAKERS
25 FT BEAR CRAWL
CashOut: COACH LEDMOBILITY
THURSDAY: Strength & Skill Day
Buy In: ASSAULT BIKE & LUNGE WARM UP30 CAL20 LUNGES20 CAL10 LUNGETHENMOBILITY Focus: BE SAFE, BE STRONG BE AN INDESTRI ATHLETEDEADLIFT 1RM WOD: SKILL WORK10 MIN - MUSCLE UP PROGRESSION (STEPH WILL PROGRAM)3X30 SEC HEADSTAND/HANDSTAND HOLDS800M RUN POSE TECH ( IF POSE BREAKS DOWN STOP REST AND RUN WITH TECHNIQUE) CashOut: USE YOUR LEGS2 ROPE CLIMBS
FRIDAY: TGIF.. MAKE IT COUNT!
Buy In: GROUP WARM UP ARE FREIND SHIP BUILDERS :)GROUP DYNAMIC WARM UPFocus: DB SNATCH7-7-7-7-7 EACH ARM WOD:
CashOut: 2 cycles Tabata Cycle 1: superman/hollow bodyCycle 2: left plank/right plank Well I'm passing out sitting up so if this makes no sense i'll fix it tomorrow :$enjoy! glad to be back!
Chris”Surf's up!”Stoutenburg
CrossFit Indestri “The Collingwood Original Crossfit”
200 Mountain Road, Unit 3
Collingwood, ON L9Y 4V5
705 444 0006
crossfitindestri.com