CrossFit Indestri WOW for week of July 13th 2015
What a weekend!
As many of you were able to witness some Indestri Members and Coaches hit the hot sand and water of Wasaga Beach this past weekend and took on Beach WOD of the UG series. Many others braved to scorching temperatures to volunteer and Judge. This event is a huge undertaking and I know the organizers (fellow Indestri members Jen, Scott & Paul) couldn't make this happen without you!Indestri Dominated in the comp by putting up some great numbers, times and finishing!Team Division:
Team Indestri (Ali, Jo, Ben & Corey) finished 3rd out of 60 teams in the Amateur division! Amazing... Scott has your Prizes!Teams Buck Furpees 23rd (Tammy, Erin, Mike & Roman ) 
Team Danger 4 -24th (Haley, Chantelle, Dan & Ray) 
Team Adorkable 51st (Janet, Katerina, Rich & Stuart)no photo available but i have this bacon picture for you to enjoy
The teams killed it all day long with some impressive finishes! Way to go!
Individual RX Men:
Coach Heater blasted his way thru the comp throwing up some big Snatch weight as well as some impressive times finishing the weekend out in the front half of the pack. Great job Heater!
Jacob Wegner in his first comp ever had a great Run and we as coaches were all super proud to see him step out in that heat and go after it. Also got his 2nd ever MU!! 
Individual RX Women:
Our women not only represented Indestri to the highest degree! We saw 4 compete in the final 10 competition with coach Steph sitting in the 11th spot just missing the cut!
Coach Brit finished tied for 3rd.
Mary Beth finished 7th
Coach Morgan Finished 8th
Deanna Finished 9th.
Masters Division:
RX MenThis was awesome to see as the masters hit the beach Sunday with the RX COMPETITORS giving it their all!Coach Dillon finished on the podium in 3rd!
Mike Leblanc finished 7th
Coach Todd finished 12th
Curtis finished 18th in his first comp!
Rx Women:Coach Sarah R. - Finished 10th
So proud of everyone who cheered, help out or competed at this event to come together as a community and support each other! This is why we are the best box in this region on the leaderboard and in spirit! congrats again!SEE ALL RESULTS TO BEACH WOD HERE
INTRAMURALS:
Its back this Friday!
Hope to see all of you out for a great time and chance to meet and compete with all members from all hours :) its stuff like this that reminds you what a great community we have!be there fore just before 6:30 and remember even if you are not signed up just show up as we pick teams from who ever shows! bring some pot luck items to share if you wish!
FESTIVUS GAMES AT INDESTRI
CrossFit Indestri Collingwood is proud to announce that they will be hosting theFestivus Games this October, they are one of five gyms selected in Ontario to hold this worldwide competition for Novice and Intermediate Crossfitters. But what is the Festivus Games???????Festivus Games is in its third year as THE Worldwide functional-fitness competition for beginner, intermediate and masters Athletes (No fire breathers allowed!). No athlete, whether six months in or brand new, will need to scale any of the events. Festivus Games is about capacity more than a high degree of skill. Everyone can row.just how fast? Everyone candeadlift…just how much?
TIP OF THE WEEK
Box Jumps for Height
TECHNIQUE
- Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from the box.
- When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box.
- Don’t “stick” your landing. Instead, envision the way cats land when they jump from something—you, too, should try to land this quietly.
AND
Now for the main event
This Week’s WOW at Indestri JULY 13th 2015
FYI... I FEEL REALLY CHIPPER THIS WEEK :)
MONDAY: HOPE YOU GOT LOTS OF REST :)
BUY IN: Monday Funday at Indestri
500M ROW3RDS OF CINDY
FOCUS: KRIS KROS WILL MAKE YA...
MAX EFFORT BOX JUMP
WOD: SQUAT & RUN
FOR TIME:400m run45 Back Squats 135/95400m run30 Front Squats 135/95400m run15 Overhead Squats 95/65 (SAME BAR STRIP WEIGHT)
CASHOUT: MOBILITY IS IMPORTANT
MOBILITY, HAMS & GLUTES--
TUESDAY: TIME TO CLEAN UP
BUY IN: RECOVER FROM SQUATS... WITH SQUATS
800M RUN20 WALL SQUATS3 LAPS BANDED WALK
FOCUS: RECORD YOUR NUMBERS!
CLEAN & JERK3-3-3-3-360%-65%-70%-75%-85%
WOD: DIRTY 30 IS FILTHY 50 DIRTY FRIEND
FOR TIME:
CASHOUT: TABATA TUESDAY?
TABATASTANDING IRON CROSS HOLDS WITH WEIGHTS--
WEDNESDAY: HUMP DAY AT INDESTRI MEANS... ANOTHER WOD :)
BUY IN: INTERVALS
AS A GROUP partnersROW 250 REST 30 SECBIKE 10/7 CAL REST 30 SECSRUN 400M REST 30 SECSFINISH WITH 1 LAP LUNGE WALK
FOCUS: IN AUSTRALIA, THIS WOULD BE JUST WALKING AROUND AND STANDING
HANDSTAND WALKS OR HOLDS3 X 30 SEC ON 30 SEC OFF
WOD: MIGHT NEED A BUCKET...
FOR TIME:750m Row15 Bar Facing Burpees15 Power Clean Rx 135/95 Rx +155/105500m Row12 Bar Facing Burpees12 Power CleanRx 135/95 Rx +155/105250m Row9 Bar Facing Furpees9 Power CleanRx 135/95 Rx +155/105
CASHOUT:
MOBILITYSHOULDERS & HIPS--
THURSDAY: STRENGTH & CONDITIONING DAY
BUY IN: LISTEN AND STRETCH
COACH LED LOWER MOBILITYTHENSALLY UP WITH EMPTY BAR BACK SQUAT
FOCUS: SHRUG LIFE YO!
TALL SNATCH1-1-1-1-1-1-1-1-1-1TECHNIQUE FOCUS
WOD: RUN REPEAT, RUN ECT...
800M REPEATERS4X800M RUNS 2MIN REST BETWEEN
CASHOUT: TABATA THURSDAY ? LOL
HOLLOW BODY HOLDS--
FRIDAY: WHATS UP MY SLEEVE? NOTHING I HATE SLEEVES, CRAMPS MY GUNS.
BUY IN: SOMETIMES A WOD IS WHAT YOU NEED TO WARM UP...
2RDS5 PULL UPS10 PUSH UP20 SQUATS25 SITUPS50M BEAR CRAWL
FOCUS: WE ARE WORKING TO SOMETHING YOU FEEL IT YET?
BENCH PRESS7-7-5-5-350%-55%-65%-70%-85%
WOD: THIS IS A NICE TWIST TO A 21-15-9
3 RFT21 TOES TO BAR15 KB SWINGS 28/249 MUSCLE UPS OR C2B OR STRICT PULL UPS
CASHOUT: NOBODY MAKES ME BLEED MY OWN BLOOD!
DODGE BALL!!!!!!
WELL THAT'S THE WEEK
ENJOY
AND REMEBER
TEQUILA IS PALEO.. IT IS
YOURS TRULY
CHRIS
"INTRAMURAL NINJA MASTER"
STOUTENBURG
CrossFit Indestri “The Collingwood Original Crossfit”
200 Mountain Road, Unit 3
Collingwood, ON L9Y 4V5
705 444 0006
crossfitindestri.com