CrossFit Indestri WOW for week of July 20th 2015

INDESTRI ATHLETES AT IT AGAIN!

Well, our peoples were at it again this weekend. They were endurance challenges, adventure racing and winning golf tournaments.Congrats to Ali Cornfield for crushing the Spartan RaceAmazing job from Stuart, Morgan and Mariana for taking on 1/2 marathon mountain endurance race!Big props to George for the 10km mountain run with a stomach bug and no food! 109th out of 257. Incredible goal accomplished!and to Steve Perry who had not picked up his clubs this year and went out to win the Sunnybrae Golf Club tournament! probably did one handed! 

INTRAMURALS:

BIGGEST TURN OUT YET 24 PEOPLE!!! AMAZING WORK BY ALL AND WILL SEE YOU NEXT WEEK AT 6:30PM

SNACKS ARE ENCOURAGED AND PATIO AFTER IS ALSO GOOD.

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?

The Novice class is perfect for your first functional-fitness competition.The Intermediate class will challenge all but the best athletes. And new for October 2015 is a Masters class for those 45 and up! On October 17th, 2015 10,000+ Athletes will compete Worldwide, all on the same day, in this one-day event. It will definitely include feats of strength!

BE SURE TO SIGN UP SOON AS THE SPOTS ARE FILLING FAST! ONLY 25 SPOTS LEFT!!

CHECK HERE FOR THERE FB PAGEAND HERE TO SIGN UP

TIP OF THE WEEK

A Ridiculously Awesome, yet brief, Guide to Double Unders

What are these things you call double unders?

The Official definition: According to Skipping Rope in Wikipedia, double unders are performed when, the participant needs to jump up higher than usual while swinging the rope twice under his feet. Simple enough, right? One jump rope passes twice, DOUBLE, below the feet, UNDER you…. Ok I think that dead horse is beaten.My definition: a conditioning exercise that may or may not have been used in POW camps during Vietnam to punish infractions.Double unders have gotten really popular recently due to how often they are thrown into CrossFit workouts. My only problem with this…As CrossFitter we tend to see a jump rope solely as a device built for double unders. A jump rope is an insane conditioning tool. Maybe you didn’t know this but Rocky “freaking” Balboa used a jump rope for conditioning.The jump rope and the double under go far beyond just adding it to a CrossFit workout. A jump rope should be seen as an amazing conditioning tool, and you should be proud to own one….if you don't talk to a coach about what type is suitable for you.

Doube under tips

• The #1 problem I see when people start double unders is that they try to make their arms look like giant windmills. Swinging your entire arm is inefficient and you look plain silly. This may take some practice, and using a speed rope will help, but it is all in the wrists.
• Start out jumping higher than you need to. Don’t make it a habit, but get a good feel for what it takes to swing the rope twice under you. You will find it is not as difficult as you think.

TWO WORKOUTS GUARANTEED TO KICK YOUR ASS AND IMPROVE YOUR DOUBLE UNDERS BY 200%

You now know what double unders are, some fictitious and real athletes who use a jump rope for conditioning, where to get a good rope, how to size it properly, and you have gotten a few tips on how to do them…No let’s do them!My opinion is the only real way to learn anything is to get out there and do it. Do it over and over until you get it right. These two workout are guaranteed to FORCE you to get quicker and more efficient at double unders. Not only that, they are both great conditioning workouts and will get you in great shape.

Workout 1:

• 1,000 double unders for time

That’s right! Set out to do this workout and see how long it takes you. In the process you will get very good at double unders. I put an athlete through this workout for the first time a few months ago and here has been the progression.

• 1st attempt – 19:19
• 2nd attempt – 17:34
• 3rd attempt – 12:55 

Nothing works like trial by fire, so get out there!!!

Workout 2:

I found this workout a few weeks ago and it is great. Do it everyday at the end of your workouts for a “cash-out” if your serious to develop Indestri coaches will allow.

• Double under/single under intervals for 10 minutes
• On the first minute you do single unders at an easy pace
• The second minute you do double unders
• You alternate single unders and double unders every minute giving you 5 rounds of single unders and 5 rounds of double unders.
• THE CATCH: You have to set a “goal” number for each double under minute. It can be 20, 30, 40…whatever you will be comfortable with.

If you can get your goal number every double under minute (all 5 rounds) you completed the workout (If you choose 20, and you get to 20 in 10 seconds then the rest of that minute is rest until your single under minute comes up). The next time you do the workout you have to add 10 double unders to your goal. You keep doing this until you cannot complete the workout OR you get to 100 double unders a minute for a total of 500 double unders.  The goals is for it to be a continuous not stop 10 minute workout.

TRY IT ANYWHERE!!

AND

Now for the main event

This Week’s WOW at Indestri JULY 20th 2015

MONDAY: A RIVER CUTS THROUGH ROCK, NOT BECAUSE OF STRENGTH BUT BECAUSE OF PERSISTENCE.

 

BUY IN: CARDIO... NOT BACARDIO

2 RDS400M RUN500M ROW10 PVC PASS THRU 

FOCUS: YOU CAN PULL MORE THAN YOU CAN LIFT

SNATCH PULLS - % OF 1RM SNATCH3-3-3-3-365%-75%-95%-100%-105% 

WOD: A COMPLEX DOESNT HAVE TO BE COMPLEX

FOR TIME:15-12-9SNATCH GRIP DEALIFT 115/85HANG POWER SNATCH 115/85BACK SQUAT 115/85 

CASHOUT: SCALE WITH 30, 20, 10 SEC HOLDS

3-2-1HANDSTAND PUSH UPSLAM BALLS--

TUESDAY: THE OLD ROPE A DOPE

BUY IN: FEEL THE ROPE

100 SKIPS100 BACKWARDS100 FRONT TO BACK100 SIDE TO SIDE 

FOCUS: NEED THE ROPE

DOUBLE UNDER TECHNIQUES10-15 MINUTES SKILL WORK (COACH LED) 

WOD: "ANNIE" &  FRIEND

FOR TIME:50-40-30-20-10DOUBLE UNDERSSIT-UPSREST 2 MINUTES21-15-9RUSSIAN TWISTS 24/16KB SWINGS 24/16 

CASHOUT: LOVE THE ROPE

SEATED 25M ROPE SLED DRAG (HAND OVER HAND)--

WEDNESDAY: BACK TO YOUR ROOTS

BUY IN: IN THE BEGINING

20-15-10ASSAULT BIKE/ROW CALWALL SQUATS 

FOCUS: THERE WAS LEARNING TO SQUAT

BACK SQUAT10-10-10-10-1050%-55%-60%-65%-70% 

WOD: YOU ENTERED THIS WORLD WITH THIS WOD... LETS SEE HOW FAR YOU HAVE COME?

 "FIGHT GONE BAD"3 ROUNDS FOR REPS1 MIN EACH OFWall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Row (Calories)REST 1 MIN BETWEEN EACH ROUNDCOUNT TOTAL REPS 

CASHOUT: NO MOUNTAINS WERE CLIMB THIS DAY

TABATAMOUNTAIN CLIMBERS/BOX KICK THRUS--

THURSDAY: LETS GET SHAKEY

BUY IN: QUICK CARDIO BLAST

2 X 1 MIN ON 30 SEC OFFSTATION 1. ASSAULT BIKESTATION 2. SAND BAG LUNGE WALKSTATION 3. RING ROWSSTATION 4. GOBLET SQUATS 

STRENGTH: SUPER SUPER SET

BANDED SH PRESS3-3-3-3-3SS WITH FACE PULL TO RINGS10-10-10-10-10SS WITH DB ROWS10-10-10-10-10 

CONDITIONING: ROWING IS FUN!

FOR TIMEROW/DU500/50400/4300/30200/20100/10 

CASHOUT: HAMS, GLUTES & SHOULDERS

MOBILITY - COACH LED--

FRIDAY: YEAH! HEAVY AND FAST!

BUY IN: WHEN GOING HEAVY, START LIGHT!

800M RUNBERGNER WARM UP 

FOCUS: BREAKDOWN THE TECHNIQUE

CLEAN PULLS - % OF 1RM CLEAN3-3-3-3-365%-75%-95%-100%-105% 

WOD: THEN LIFT HEAVY AND FAST... LIKE A CROSSFIT BENCHMARK

GRACE!

FOR TIME:

30 CLEAN & JERK 135/95 

CASHOUT: THERE NEW AND THERES 2

CROSS OVER SYMETREYIRON SCAPS 

WELL THAT’S THE WEEK

ENJOY

AND REMEBER

DETERMINATION WILL GET YOU FAR

YOURS TRULY

CHRIS

“THINKS HE'S FUNNY”

STOUTENBURG

CrossFit Indestri “The Collingwood Original Crossfit”

200 Mountain Road, Unit 3

Collingwood, ON L9Y 4V5

705 444 0006

crossfitindestri.com