CROSSFIT Indestri WOW for week of July 27th 2015
A TRIBUTE TO THE CROSSFIT GAMES
It was a Crazy Week so I apologize the Blog is not much more than just the WODS..
QUICK REMINDERS
1. Sign up for Festivus registration fees go up $10 August 1st. Once 50 spots are full we are full! So don't wait.2. Intramurals going strong Friday's at 6:30pm: Thanks Steph and Morgan for covering3. 3 FUEL BACK IN STOCK!! We will be having a try it out day in the first week of August. stay tuned and the new flavour coffee is on its way!
4. Nutrition Seminar: I will be hosting with help from a few coaches a seminar on realistic real food eating and supplements. more detail next weeks blog
5. RECORD YOUR NUMBERS FROM 1RM & 3RM & 5RM, WE ARE WORKING FROM % AND IT WILL HELP ALOT IF YOU KNOW YOUR NUMBERS. YOU CAN LEAVE YOUR BOOK AT THE GYM ON THE SHELVES RIGHT BESIDE THE DOOR TO CHANGE ROOMS. 
And this weeks tip is If you are asked to work for the Elvis Festival in 2016... Run!
THIS WEEKS WOW AT CROSSFIT INDESTRI JULY 27TH 2015
MONDAY: ON THE FIRST TRIBUTE WE GO TO AN OPEN MASH UP!
BUY IN: MONDAY MORNING RISE & GRIND!!
400m RUN3rds10 WALL SQUATS15 GOOD MORNINGS20 SIT UPS
FOCUS: FLAT BACK, CHEST AND HEAD UP!!
DEAD LIFT3-3-3-3-365% 75% 80% 85% 90% of 1RM
WOD: OPEN 12.1 & 15.1B
7 MINUTES OF BURPEESThen directly into6 min cap to find1RM C&J
CASHOUT: YOU LOVE BURPEES! YOU DO YOU JUST DON'T REALIZE IT
- COACH LED MOBILITY- HAMS & GLUTES-
TUESDAY: 2ND TRIBUTE IS TO 2015 REGIONALS
BUY IN: DYNAMIC LIKE BATMAN (with no Robin)
3 mins CARDIOCOACH LED DYNAMIC WARM UP
FOCUS: Squats the Problem?
FRONT SQUAT5-5-5-5-550% 55% 60% 75% 80%
WOD: REGIONAL EVENT 6
20 MINUTE CAP5RFT25 CAL ROW16 C2B PULL UPS OR STRICT (BAND ALLOWED)9 HSPU OR PIKE PUSH UP
CASHOUT: BANDS ARE ALLOWED BUT TRY A LOWER BAND
EMOM 5 MINS3 STRICT PULL UPS--
WEDNESDAY: 3rd TRIBUTE TO THE GAMES WE GO ADAPTING A NEW EVENT!!
BUY IN: EVERY MINUTE GETS BETTER
800m RUNSELF MOBILITYGROUP EMOM 10MINS10 KB SWINGS20 JUMPING JACKS
FOCUS: WARM UP THEN HO FOR IT. TOO MANY TRIPS WILL SUCK!
FIND 1 25m MAX SLED PUSH
WOD: Games Event - adapted
For Time:18 MIN CAP0.7 MILE ASSAULT BIKE1 MILE RUN500m ROW
CASHOUT: PLANKS FOR COMING OUT!
- ACCUMULATE 4 MIN PLANK HOLD-
THURSDAY: WE ARE TAKING STRENGTH DAY TO AN ADAPTED STRONGMAN TRIBUTE TO GAMES EVENT 2
BUY IN:
3 LAPS BANDED WALK20 CAL ASSAULT BIKE OR 25 CAL ROW
FOCUS: RECORD THESE NUMBERS!!!
BENCH PRESS1RM - 15 MINUTES TO ESTABLISH
WOD: 2015 GAMES EVENT 2 -ADAPTED
20 MIN CAP3 TURF TO TURF KB FARMER CARRY 20/24200m TIRE FLIP3 TURF TO TURF KB FARMER CARRY 20/24
CASHOUT: THE MAD TABATA
TABATA SIT UPS--
FRIDAY: LAST TRIBUTE IS A FAVORITE 2011 GAMES EVENT FINAL
BUY IN: MOBILITY & FISH GAME
FISH GAME ON ROWERTHENCOACH LED MOBILITY
FOCUS: COMMITMENT AND FAST FEET WILL MAKE YOU A BETTER JERK
SPLIT JERK3-3-3-3-350% 60% 70% 80% 90% of 1RM
WOD: BACK TO WHERE IT STARTED TO FINISH!!
KILLER KAGE!
3RFT7 FRONT SQUAT 225/155800m RUN1 TRIP ACROSS MONKEY BARS - every drop is a 2 BURPEES penalty
CASHOUT:
EMOM 5 MINUTES10-15 push ups-- 
TOUGH BUT FUN WEEK AHEAD!!HAVE FUNHYDRATEROLL OUT DAILYAND NOT EVERYDAY IS NOT GAME DAY SO PACE YOURSELFCrossFit Indestri “The Collingwood Original Crossfit”200 Mountain Road, Unit 3Collingwood, ON L9Y 4V5705-444-0066