CrossFit Indestri WOW for week of August 17th 2015
CrossFit Indestri Community
Great week at Indestri and we are excited by the response to the programming changes. We are adding another factor this week which is Masters weights and reps where necessary. This is optional but recommended for those who are over the age of 40 looking at multi workouts in a week. Keep up the great work, WE ARE INTERESTED IN LIFE LONG RELATIONSHIP NOT JUST A GOOD TIME :)
NOTE:
If you have an injury and it has been nagging without change please let Steph or myself know so we can note it and set up a recovery plan for all coaches to follow so we can get you back on track.
BUY IN: WILL BE DECIDED BY COACHES. AS WE FEEL OUT THE CLASS. PLEASE LOOK AFTER YOU MOBILITY ISSUES. ASK ANY COACH FOR HELP AND DIRECTION. WE WANT TO HELP!
Coming this week:
Nutrition Challenges start
Pool WOD
Intramural
YOU TUBE
NUTRITION: An ongoing series
This past week we had a great crew out to listen to me stumble over words about Nutrition .. lol
But what was encouraging is the amount of you that want to address this issue of NUTRITION AND WELLNESS. We think this is best done in a group setting. I know some of you couldn’t make Thursday night but we will recap here and be sending out a .pdf by EMAIL. I had issues trying to load it up here.
Quick recap is our theory is :Pale”no” and Zone Free.
Meaning we are not going to tell you to follow Paleo or the Zone or any other “Diet”
We also want to practice "No Guilt, No Landslide" Talking to the Guilt factor leads to landslide of bad eating. So we suggest you look at your schedule and plan 2-3 "cheat meals" a week. If there are a few meals a week you just can't get it together for then schedule those and allow your self to pick back up after the not so healthy meal. But when faced with these circumstances do your best to find a good alternative. But when you "cheat" do it guilt free and get back at it your next meal. Don't trash a whole day just for a bad lunch, because we all no that leads quickly to a bad week and month (s).
What we want you to do is to start thinking about what you put in your body, how you feel after. We also want you to keep the food “Clean”
Defining Clean Eating
Each week we will take on a challenge and we will discuss once a month a new topic in a group. These discussion are including:
Sleep
stress
shopping
snacks
Fuelling/recovery
Also in future seminars we will be going on field trips as well as having guest lectures.
This weeks Challenge is:
Drop Processed Sugar out of your diet. For the next 7 days there will be no processed sugar in your meals or snacks. This will most likely cause withdraw symptoms if you are used to a daily dose of sugar. I encourage you to fight thru this and see how you feel after 7 days. This and Fried fatty foods are the 2 we are going to be real sticklers on about eliminating from your lifestyle. If you are drinking 3 pops a week after this week we won't say eliminate it completely right away but try making it 1.
What food sources should you eat:
This is a good guide to Clean FOODS to start and read, read & read more to develop your own opinions:
Great places to find recipes
This is a start!
RECIPE OF THE WEEK:
WE WILL ALSO DO OUR BEST TO POST ONE A DAY ON THE BLOG AND FB. BUT PLEASE SHARE ON FB ON THE INDESTRI PAGE AND WE WILL PUBLISH TO EVERYONE!GO FOR IT AND REMEMBER THIS IS A LIFE LONG CHANGE AND THINGS ARE DIFFERENT FOR EVERYONE. STICK TOGETHER AND WE WILL GROW TOGETHER!
POOL WOD:
On August 21st all Indestri WODS will be taking place at Centennial Pool
We have the facility booked for each word that day. The WOD will consist of out side endurance work then outside lifting with finish in the water.
Please bring your bathing suit and towel as well as work out gear. If you do not know how to swim we will use the shallow pool for your exercise. Take advantage of these classes no other place around will give you an opportunity like this. This is the type of stuff you will only get at indestri. We will always do our best to keep it constantly carried.
Address of the pool is:
451 Third St, Collingwood, ON L9Y
Note the 5:30 pm class will start at 5:00pm
INTRAMURALS
Every Friday 6:30pm
Has been an amazing success, we would love to see even more out for the WODS and then come be social after and enjoy our community.
Bring a friend or family member to try it out!
YOUTUBE:
We are filming progressions and will be starting to release on our You tube page. will be released this week stay tuned!
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NOW for this weeks WOW at CrossFit Indestri
MONDAY:
FOCUS:
12 MIN EMOM
1 POWER CLEAN
1SPLIT JERK
INCREASE WEIGHT EVERY 2 RDS
THEN
3-3-3
CLEAN DEADLIFT OF MAX WEIGHT HIT IN EMOM
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WOD:
18-16-14-12-10-8-6-4-2
FRONT SQUAT
HSPU
RX 95/65
MASTERS 85/45
SUB FOR HSPU IS HAND RELEASE PUSH UP OR PIKE FROM BOX
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CASHOUT:
WORK ON TRI-POD HEAD STANDS
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TUESDAY:
FOCUS:
WORK WITH 2 BARS (MAY NEED TO PARTNER UP)
BENCHPRESS
5-5-5 HEAVY AS POSSIBLE =HAP
DEADLIFT
10-10-10 (AIM FOR BODY WIEGHT)
TECHNIQUE IS KEY
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WOD: 25 MINS
5 SETS WORK 3MIN ON 2MIN REST OF THE FOLLOWING:
3 BACK SQUAT
20 BURPEES
RX BODY WEIGHT
MASTERS 75% BW 15 BURPEES
TOTAL RDS IS SCORE
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CASH OUT:
PATNER HAMSTRING CRAMPERS
20-20-20
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WEDNESDAY:
FOCUS:
POWER SNATCH
3-3-2-2-1-1-2-2
UP THE LOAD EACH SET
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WOD:
FOR TIME
35 PULL UPS
36 THRUSTERS
RX 45/35
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CASH OUT:
400M KBX2 OH WALK
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THURSDAY:
FOCUS:
WORK TO MAX WEIGHTED DIP
THEN
1 ME SET OF KIPPING DIPS
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WOD: 15 MIN CAP
DU- UNBROKEN
15 PUSH UPS ON PLATES
RX - deficit plates
Masters - Push Ups
if unable to do DU or limited amount try 5-10-15-20..ect and push up on plates but from knees
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CASH OUT:
1 MIN PLANK HOLD WEIGHTED
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FRIDAY: POOL WOD
THIS WOD WILL BE AT THE CENTENNIAL POOL
WOD TIMES
6:00AM
7:00AM
9:30AM
NOON
5:00PM
YOU MUST HAVE A SWIM SUIT AND A WORK OUT GEAR PLUS TOWEL. IF YOU CANT SWIM ITS OK WE WILL USE THERAPY POOL
INTURMURALS WILL START AT 6:30PM ANYONE WELCOME AND FEEL FREE TO JUMP IN WITH A FRIEND OR FAMILY MEMBER. WE CAN SCALE ALL MOVEMENTS AS WELL AS WE WILL BE HEADING OUT FOR SOCIAL TIME AFTER THE WOD
"Well its another exciting week and hope everyone is up for the challenge
At this Box we are eliminating the word Can’t and replacing it to I will!
We will do this not by avoiding movements but by progressing to them"
Stouty
Not Every Day is Game Day
CrossFit Indestri “The Collingwood Original Crossfit”
200 Mountain Road, Unit 3
Collingwood, ON L9Y 4V5
705-444-0066