CrossFit Indestri WOW for week of August 10th 2015
CrossFit Indestri a Place for you to call Home
Hey Guys,
Hope everyone is enjoying the summer and getting time to be with Family as well as testing their fitness out in other forums. The reason we attend crossfit is to build our health in physical and mental as well as we get to support our fellow community members. We have been seeing an big increase in our Friday night crew for the Team intramural workouts and it is a testament to what that community feel is about. keep up the good work and anyone who wants to come out all the WODs are scalable and anyone can be a part. If you have a friend that wants to try it out this is a great place to give it a try.
So Everyone keep taking advantage of the things Indestri has to offer you in specialty classes like what Coach Dillon programs Thursday nights with Barbell 101 and on Sundays with Mobility WOD followed by Benchmarks and Barbells. See Coach Todd on Saturdays as he puts partner wods and strongman to the test! We will Have a Break for August in Yoga but then Our resident Yogi Vicki will be back in September to be providing Yoga twice a week. I want you to remember, if you have suggestions to see programs in the gym or even just want to chat we are here to listen. This place is for you to enjoy and we want to do everything we can to accomplish that! Come see Steph or I or email and set up a time where we can chat. keep up the great work!
A few note for the General House keeping of our home.
Crossover Symmetry
Some of you have discovered there are 2 units of Crossover Symmetry at the Gym and we are currently storing them over on the kids side in the shelf beside the sink. feel free to implement these into your warm ups, cool downs or open gym. These will develop a permanent home soon as we finish a few more set up changes.
Changes in equipment home
You may noticed we have moved some equipment around as we play with what is the best use of our space. we have created an area you can roll out or just letdown because your not ready to attempt to move after a tough WOD near the entrance where the rowers were. Use this space for to stretch and recover!
Parking
With our new Neighbour we have some parking spots to address, we obviously have our own space and then as well around the corner past south winds. Our new neighbour have asked for some spots to have open for clients and has signed those spaces. This is fair as we want to share with them, note you can park on the other side the hydrant in that corner just not parallel along the fence in front of the gym so the trucks to agnora can still get through. Steph will provide one of her great drawings to show what space is available. Thanks for everyone understanding and cooperating.
WODS:
Reminder that we all struggle or struggled through words hitting time caps etc… You’re here for the hour so lets wait until we al finish the word before we pack up. once you can speak we then shift our focus to those still struggling. We strive on it and we need it! It is a staple of CrossFit that somewhere has been getting forgotten and I am going to make sure it is found.
Coming this week!
Nutrition Discussion: Thursday at 7:30pm
This is open tony member looking to address some sort of eating plan, guidelines and how to fuel for recovery or post wod.
Everyone welcome, feel free to bring non-Indestri members if you have some interested.
Intramural Fun: Friday at 6:30pm
Come one come all, everyone welcome. we have started to make it a tradition to grab a bite and or drink after at a local establishment. so if you want bring a change of clothes or something to keep warm incase of cool patio weather.
Coming Soon!
Swim WOD Day:
We are currently looking at holding a wod at the Town’s Aquatic Centre. August 21st is the proposed date just firming details with town and will confirm this week and then post VIA FB and update on this blog and next weeks.
The only change to that days schedule will be the 5:30pm will be held at 5 and 6:30pm at 6pm. Stay tuned for final details.
Summer Celebration Partay:
We are looking at end of August early September trying to firm up dates. Any input is welcome.
Run for the Cure: October 4th :
We will be putting a team in this year to help raise money and take on the 5km or 1km walk/run. In the past we have been the leading team in funds raise and hope we can accomplish this again.
Festivus Games: October 17th
This competition is for the beginners and intermediate competitors. Its a chance to showcase our box and community to the other cross fitters in the north! we also hope to get some volunteers to help judge and help that day. please email Coach Todd if you can help that day
todd@indestri.com
there is 3 spots left and if we can we will grab 10 more. most of the competitors are coming from Crossfit Barrie so we would love for you guys to take a shot!
And now for the WOW
PLEASE NOTE… DON’T PANIC BUT WE ARE CHANGING THE PROGRAMMING A BIT.. SO CROSSFIT IS CONSTANTLY VARIED AND WE NEED TO REMEMBER THAT.
MONDAY:
BUY IN:
RUN 400M
3 RDS
10 PVC PASS THRUS
10 SQUAT TO MED BALL
10 PVC OHS
- FOCUS ON CORE SATBILITY -
FOCUS: -OLY LIFT-
BREGNER WARM UP
SPEND 8-10 MINUTES TO BUILD TO A HEAVY HANG POWER SNATCH
THEN
2-2-2-2
MAX WEIGHT SNATCH PULLS
WOD:
8 MIN AMRAP
8 OHS 115/75
8 C2B OR STRICT PULL UPS
8 HANG POWER CLEAN 115/75
RECOVER THEN
CASH OUT:
3 SETS OF 8-15
GOOD MORNINGS @ 115/75
-
-
TUESDAY:
BUY IN:
ROW 500M
COACH LED GROUP MOBILITY & DYNAMIC WARM UP
FOCUS: -SQUAT TECHNIQUE-
TEMPO BACK SQUATS 3-2-1
SLOW ON THE DOWN - PAUSE AT THE BOTTOM - EXPLODE UP
THEN
2-2-2-2-2-2 ALL AT 80% OF YOUR 1RM BS
WOD:
13 MIN AMRAP
55 DOUBLE UNDERS - SCALE 2-1 SINGLE OR MISSED REPS COUNT
15 KB SWINGS 20/24
55 AIR SQUATS
15 KB/DB PRESS AT 16/24 OR 35/55
CASH OUT:
Try your best to make each set unbroken
20 Hollow Rock
20 V-Up
20 Flutter Kick
-
-
WEDNESDAY:
BUY IN:
10 MINS COACHES CHOICE
SO ASK YOUR COACH WHAT IT IS!
FOCUS:
5 SETS OF:
1 CLEAN PULL
1 CLEAN
1 JERK
*** LAST SET SHOULD BE 90% OF C&J 1RM***
WOD:
25 MIN CAP
60 CAL ROW
50 T2B
40 WB 20/14
30 BOX JUMP OVERS
2O POWER CLEAN 135/95
10 BAR M-UP OR STRICT PULL UP
CASH OUT:
10 ATLAS STONE CLEANS OR 20 MED BALL CLEANS (QUALITY NOT SPEED)
-
-
THURSDAY:
BUY IN:
ASSAULT BIKE 15 CAL
SELF MOBILITY UNTIL COACH
CALLS YOU IN TO LEAD DYNAMIC WARM UP
FOCUS:
5-4-3-2-1
WEIGHTED PULL UPS
INCREASE WEIGHT EACH SET
WOD:
20 MIN EMOM
MIN 1- 2XHIGH BOX JUMPS
MIN 2 - 5 BURPEES BROAD JUMPS
MIN 3- 10 PISTOLS, PISTOL PROGRESSION OR BALL SQUATS
MIN 4- 15 PULL UPS OR PULL UP PROGRESSION
CASH OUT:
GHD INSTRUCTION THEN COMPLETE 2 X 25 GHD SIT UPS WITH 10 BURPEES BETWEEN SETS
-
-
FRIDAY:
BUY IN:
250M ROW AT 26 S/M
250M ROW AT 24 S/M
250M ROW AT 22 S/M
FOCUS:
8-8-8-8
BULGARIAN SPLIT SQUATS
SUPERSET
WITH SINGLE LEG DEADS
WOD:
KAREN
150 WB 20/14
** COACH TODD RULE, YOU CAN REST BUT YOU CAN NOT WALK OFF THE TURF**
15 MIN CAP
CASH OUT:
RUN WITH REST 1:1
800M
400M
200M
100M
-
-
OK, NO STRENGTH DAY.. I LIED LAST WEEK
AND
SO YES THERES CHANGE TO OUR DAY TO DAY PROGRAMMING BUT TRY IT.. EMBRACE IT AND TRUST WE KNOW WHAT WILL WORK AND WHAT IS BEST FOR YOU.
HOPE YOU HAVE A GREAT WEEK!
WELL LETS TAKE THIS ON! TOGETHER LIKE WE DO AT INDESTRI