Crossfit Indestri WOW for week of May 3rd 2015

Summer Is Coming

First of all I want to say great work to everyone coming through the doors. People are getting Pr's in lifts and moving well in WODs.Attendance is great and I love seeing you guys taking advantage of the Specialty Classes. If you haven't made it to one of Dillon's Barbell Classes or Steph's Gymnastic Class then do your best to get in one to refine some of those OLYMPIC lifts or pesky gymnastic movements. These classes are fantastic to continue building on what you learn in class. Dillon is very particular in his lifting techniques and well disciplined, a great coach to get input from.  Steph comes from Gymnastics so it is her passion and it really shows while she teaches. Take advantage! 

Text book set up

Always looking at the world from a different perspective

Want to get Stronger? want Balance in your Life?

Saturday morning Coach Todd runs "the Heavy" class, its a great way to build strength through moving awkward objects and heavier weight. Todd is a Strongman at heart and you will definitely get Gains attending his class!

Monday & Wednesday nights are getting very busy as many members are looking to add that balance to their life and coach Vicki is taking you to that place at Indestri Yoga class at 7:30pm. Reminder to take the conversation outside after the 6:30 class so the yoga class can operate in the right atmosphere.

Lift something heavy

Get a little Balance

Indestri Notes

Just a few Heads up coming this summer:

1. Advance Teen High Performance Class Starts this Monday at 7am. Open gym time will be unavailable during this spot in the summer on Monday, Tuesday, Wednesday, Friday & Saturday.

2. Friday night inter-murals  will be starting in a few weeks. watch the Blog and FB page for sign up and details.

3. Open Gym, Great to see lots of people using extra time to work on weaknesses but I want you to be respective to the classes happening when you are in open gym time. This means if coaches are giving instruction we do not stand and drop barbells making it hard for them to speak over you. Also it means maybe waiting for the wod to start if you are planning on doing one on your own. Thank you in advance for understanding.

Tip Of the Week

Rowing

Did you know? The ideal stroke rate is 22-26 strokes per minute (s/m).

If the flywheel hums along steadily due to your consistently smooth, strong pulls, you will produce more work. The ideal damper setting for every individual is different, but it should be where you achieve the highest output levels.

Breaking Down the Rowing Stroke

There are two components of the rowing stroke: the drive and the recovery.

The Recovery (Phase 1)

• Extend your arms until they straighten.
• Lean your upper body forward to the one o’clock position.
• Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.

The Catch (Position 1)

• Arms are straight; head is neutral; shoulders are level and not hunched.
• Upper body is at the one o’clock position—shoulders in front of hips.
• Shins are vertical and not compressed beyond the perpendicular.
• Balls of the feet are in full contact with the footplate.

The Drive (Phase 2)

• With straight arms and while maintaining the position of the upper body at one o’clock, exert pressure on the foot plate and begin pushing with your legs.
• As your legs approach straight, lean the upper body back to the eleven o’clock position and draw the hands back to the lower ribs in a straight line.

The Finish (Position 2)

• Legs are extended and handle is held lightly at your lower ribs.
• Upper body is at the eleven o’clock position—slightly reclined with good support from your core muscles.
• Head is in a neutral position.
• Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.
• The drive is the work portion of the stroke; the recovery is the rest portion that prepares you for the next drive. The body movements of the recovery are essentially the reverse of the drive. Blend these movements into a smooth continuum to create the rowing stroke.

Work with the rower not against it and you will see improvements. Speak to your coach and they will be happy to critique and adjust your technique.

Quick Tip from Tyson's Favourite Rower...

Is that Jason Khalipa?

[embed]https://www.youtube.com/watch?v=UlWUPkXrq24[/embed] 

Ok So that's it for this week! hit the WOD, Sweat and Work!

Note from Steph

Understanding the importance of writing down times and recording your weights for each movement. If you would like to see yourself progress I would highly recommend recording all of your data each day. This will allow your to measure your body getting healthier, fitter, faster and more and more efficient. We do NOT step on the scale to measure our fitness we want your to prove you are fitter to yourself. So next time your in grab a WodBook from the Gym or head to the store and pick up a notebook for yourself and bring them to class!

WOW FOR WEEK OF May 3rd at

Crossfit Indestri Collingwood

MONDAY: THRUSTERS, ROWING & PULL UPS...

JACKIE IS BACK!

 Buy In: No picnic baskets can give a bear a complex..5 Mins CardioThen:3x7 reps Bear Complex(Empty Bar)between sets perform 20 Sit ups Focus: Pull it & Clean itCLEAN PULL5-5-5HANG POWER CLEAN3-3-3 WOD: Crossfit Benchmark -*record your time in your WODbook*

JACKIE

 CashOut: Fantastic Gymnastics3x30sec L-Hang Scaled knee raise  

TUESDAY: Cardio..You'll thank us for this if the Zombie apocalypse ever comes!

Buy In: Oh if you haven' t  done a plate push you can thank Steph next time you see her.With a 5 or 10 lbs IRON Plate Complete the following EMOM 12 mins1st minute 10 Goblet Squat2nd minute Plate Push down and back(like sled push but to hands on plate)3rd minute lunge with a twist 1 length of gymRepeat for 4 roundsFocus: Wait for it...FRONT SQUAT 2 SEC PAUSE3-3-3-3-3**don't bounce out of the bottom**WOD: No Barbell, DB, Medball, Kb or any other type of weight. But you will be crushed.15 Minute AMRAP200m Run/200m ROW (Alternate each round)30 Air Squats20 Tire Jumps10 Jumping Lunges CashOut: The Gymnastics is backUnbroken Kipping Pull Ups3x 1-15reps  

WEDNESDAY: Would you rather run?

Buy In: Same Question as aboveEMOM 5 Mins10-30 Double UndersGroup Dynamic and Rowing Technique Focus: If you would rather run... to bad its a rowing day! hahahaha3X500M REST 1:1PERFORM 25 ATOMIC SITUPS ON REST WOD: This is evilEMOM3 Heavy Touch and GO Power Cleans 185/135Death By Pull Ups3 PC,1PU,3PC,2PU,3PC,3PU...etc Until the athlete cannot complete the work within that minuteMaximum of 20 minutes! ( If you scale appropriately you should not make it there)CashOut: This feels like the buy in just called something different...3x ME Unbroken Double Unders(let see how many consecutive DU we can hit)  

THURSDAY: STRENGTH & SKILL DAY

Buy In: Now you can Run :)800m RUN30 Air Squats400m RUN20 Push Ups200m RUN10 Pull Ups or Ring Rows Focus: Crossfit, Where a clean jerk and big snatch mean something completely differentHANG POWER SNATCH7-7-5-3-3(7'S ARE FOR TECHNIQUE NOT WIEGHT) RING SUPPORT HOLD (ACCUMULATE 3 MINUTES)*use a band to assist with holding rings together oranchor feet on floor to add stability if needed* WIEGHTED FRONT RACK LUNGES10-10-10-10-10 (5 each side)s.sDb ROWS10-10-10-10-10 (5 each side) CashOut: No interrupt this programming for a message from coach StephYOU KNEW IT WAS COMING! Because I love Burpees and you should too!!!!Tabata BURPEESFun Fact: Did you know that we use burpees as one of the tools used in the kids/teen classes to get there hips to open and close quickly for Olympic Lifting movements. So when you are doing them remember you will get faster with your lifts as well!  

FRIDAY: Whoop Whoop it's Friday!

Buy In: For those doing the math, yes thats 120 reps5 Mins of Cardio3 Rounds10 HollowBody Rockers10 Superman(Arch) Rockers10 V-Ups10 Shrugs on pull up barFocus: I sense there was a theme this week...SKILL WORKKip Swing on both rings and barHollows and Arch Position focusWOD: long socks or pants are recommended, Just ask coach Brit3 Rounds for TIME1 Rope Climb / Pull to standing /5 Pull Ups30 Pushups1 Rope Climb9DB Squat Cleans and Jerk1 Rope Climb30 Sit Ups1x Parking Lot Shuttle RunCashOut: This is a nice gesture, be thankful it wasn't a tabataEnjoy your Weekend! 

Have a great week! looks like the weather will be fantastic.

Chris”The Baconator”Stoutenburg

CrossFit Indestri “The Collingwood Original Crossfit”

200 Mountain Road, Unit 3

Collingwood, ON L9Y 4V5

705 444 0006

crossfitindestri.com