CrossFit Indestri WOW for week of July 6th 2015
GET YOUR FITNESS ON!
Officially Summer and lots of Fun activities to do and challenge yourself with. You spend so much time increasing your fitness that we ask you to try to use that fitness to learn something new or challenge yourself with something you currently do.We have had huge attendance this past month and everyone seems to be improving and getting stronger. I want to remind you that nutrition, sleep and mobility have to be right up there in your priority list as they lead to great overall Health. We have many resources for you to work on these issues like Yoga and Sunday mobility as well as a 2 crossover symmetry kits just arrived and will be installed this week to work on your shoulder health. As far as Nutrition goes, many coaches are well schooled in these areas and have the same eating challenges you all face. People ask me are you paleo? my first instinct is to laugh as I'm pretty sure a hamburger and fries or a slice of pizza are not paleo... I try to balance my eating habits with a realistic lifestyle. If you know meal prepping and pre cooking is not possible every day of the week and there are days when you just can't pull it together... then plan those meals for "cheat meals" and do your best to make the best choice you can at that moment and then live guilt free of those choices knowing the next meal will be back on track. I will not go as far to say don't dairy or wheat, but try moving them out of your diet and then see how you feel, re introduce them back in your diet and see how you feel. Personally I get a lot of fat from dairy and it doesn't bother my system one bit.Its trial and error and living with in your capacity.. if you set the bar to an unrealistic goal you will have a huge crash, if you think shakes and special powders/ bars are the answer then you will soon find out that will fail as well. The real solution is clean food and exercise. find out what works for you to keep your sanity and feel good about yourself. remember its in your control and happiness is key to success, if you slip just correct next meal and do your best. its too easy to have one bad meal and say well today's screwed i'll fix it tomorrow because tomorrow turns to Monday and then you find yourself in a pool of guilt and continue to drown in it feel lousy.If you want to chat about it many of our coaches will take the time or book time with you to help you with your struggles. I am one of those coaches. stouty@indestri.com
INDESTRI NOTES:
PARKING:
We had another complaint from our landlord about people parking on the fence line. The construction is now over and there is some space on the corner as well around the corner across from Southwinds and down. lets please remind each other not to park on the fence line. Classes are busy but at least your fit enough to walk into the building from a distance.
INTRAMURALS:
This past Friday was another success and we had a wicked time! some new faces from the last week and we encourage anyone interested in coming out to pop in for a Friday at 6:30, meet members or spend time competing with and against each other in the name of fun and fitness! all exercises are scalable and we set realistic weight in Rx and scaled versions.
THIS NEXT FRIDAY, JULY 10TH WE WILL NOT HOLD INTRAMURALS DUE TO UG SERIES IN THE BEACH AND MANY ARE HELPING OUT OR COMPETING. WE WILL RESUME FRIDAY JULY 16TH
SUMMER HOURS:
During the mid day in the summer we find the gym is empty as many are out enjoying the weather.We will be changing TUESDAY & THURSDAY to be closed from 1:00pm - 4:30pm. You may find that there are personal training sessions happening or a coach in the gym training during these times and if you ask to come in and work they may have no issue. Understand that they are on their own time and schedule and may need to leave and lock up at a certain time and please respect this the gym is officially closed at that time. These hours will come back to regular hours in September.
UG SERIES BEACH WOD
Reminder that the UG series is happening this weekend in Wasaga Beach and many Indestri members are competing and volunteering.
Coaches Heater, Steph, Morgan, and Brit as well as member Deanna will be competing as RX Individuals beginning on Friday night at 6pm. Continuing Saturday. Multiple teams of Indestri members are competing on Saturday and Coaches Sarah, Dillon and Todd are competing on Sunday in the masters division along with members, Mike & Curtis at UG Series 4th annual Beach WOD event.
I encourage you to come down and check it out as well as cheer on your fellow members as they slug it out in the heat and sand. There is a beer garden this year so maybe plan this as one of those days where your diet might take a slip :)
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
HOW TO MENTALLY APPROACH A TABATA WOD?
Tabata workouts are an excellent example of high intensity interval training. These HIIT workouts can be an great way to increase your physical endurance and burn fat. I wanted to share with you my simple approach to this excellent workout so you can get the most out of it and add it to your repertoire.Tabata workouts were developed by Dr. Izumi Tabata when he was working with the Japanese speed skating team back in the 90’s. He wanted to test if short bursts of hard, intense exercise was more effective than working out for an hour doing moderate training. His protocol showed increases in endurance, something normally attributed to longer aerobic exercise, while maintaining muscle strength.The entire 4 minute session, called a Tabata, is broken up into 20 second sprint intervals, your high intensity interval, and 10 second rest intervals. That’s a total of 8 reps of intense exercise per Tabata.Not only will Tabata style workouts help you shed fat, it also raises your VO2 Max. Which, if you didn’t know, is a measure of the rate of maximum oxygen consumption the body can take in and is directly correlated to your aerobic fitness.A higher VO2 max raises your endurance. And being able to perform better, go harder, and last longer is a bonus in every department of life....By now you’re probably wondering what’s the best way to do that. Well here’s what you need to do to get the most out of your Tabata workout. YOU WILL NEED TO: Mentally prepare yourself. This is a meant to be hard, so having the right attitude and mindset is key. Make the most of the 4 minutes by maintaining focus and pushing through your barriers.While you perform the exercise, go as hard as you can. Whether you’re pedaling, jumping, sprinting, running in place, etc., really take it to the limit. Getting out of your comfort zone is the only way to get the most out of each 20 second burst interval.These workouts are simple, not necessarily easy. If you don’t get through an entire 4 minute Tabata workout at first, that’s ok. Just remember:
“Fall seven times, stand up eight.” ~ Japanese Proverb.
JUST LIKE ANYTHING IN LIFE try it again and see if you can do one more interval than last time.
AND
Now for the main event
This Week’s WOW at Indestri June 29th 2015
MONDAY: TIME TO GET CLEAN!
BUY IN: DON'T YOU JUST LOVE MED BALLS, YOU GO HOME AND SAY, I LOVE MED BALLS..
DONT YOU?
500M ROW400M RUN8 EMOM: ODD MINUTE: 8 WALL BALLSEVEN MINUTE: 10 MED BALL CLEANS
FOCUS: IT'S KINDA DIRTY IN HERE, SO LETS CLEAN!
POWER CLEAN3-3-3-3-360%-65%-70%-75%-80%
WOD: IT'S CLEAN, SIMPLE, EFFECTIVE AND FULL OF BS :)
30-20-10BACK SQUAT @65% OF 1RMHANG POWER CLEAN @65% OF 1RM
CASHOUT: THAT'S NOT FRENCH, YOU READ IT CORRECTLY
1 MILE RUN--
TUESDAY: SOMETIMES YOU JUST NEED INTERVALS
BUY IN: RANGE OF MOTION IS THE FOCUS OF THIS WARM UP... NOT SPEED, SPEED IS FOR TRUCKERS AND ADRENALINE JUNKIES.
800M RUN2 RDS10 PVC PASS THRU10 WALL SQUATS4 TURKISH GET UPS
FOCUS: PICK YOUR POSION EITHER WILL BE FUN...
ROW OR BIKE10 x 14 or 10 CALREST 1:1WORK WITH PARTNER
WOD: WHAT TIME IS IT?... IT'S TABATA TIME!
TABATA WOD - 20 MINSPUSH UPSKB SWINGS 20/16SIT UPSBOX JUMPS 24/201MIN REST BETWEEN CYCLESYOUR LOWEST REP COUNT IN EACH CYCLE IS YOUR SCORE.
CASHOUT: ATLEAST ITS NOT TABATA
100 SIT UPS--
WEDNESDAY: BENCHMARK'S GOTTA LOVE 'EM
BUY IN: The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk.
The essence of the Olympic lifts is creating momentum and elevation on the barbell through a range of motion that begins at the floor and finishes with the bar overhead (in the snatch and the jerk) or racked at the shoulders (in the clean). I recommend incorporating the Burgener warm-up into your daily routine regardless of the workout. It is remarkably effective at teaching and reinforcing the basic concepts of performing the Olympic lifts.
Group Dynamic Warm Up
Burgener Warm up
First is the down and up for developing speed through the middle. The hips must open and the shoulders come up. “Now the shoulders don’t come up to bring the bar higher. The shoulders come up to lead you where? Under,” Burgener notes.
Second is elbows high and outside for keeping the bar close. “You never want that bar to be outside the area of the base,” Burgener explains. “If it goes outside the area of the base, it’s away from my body. I don’t have any control.”
Third is the muscle snatch for developing the turnover. “You’re really not pressin’ the bar up. What are you pressing down? You,” Burgener says.
In the fourth movement, athletes practice footwork as they increase the depth of the receiving position with the bar overhead, and finally athletes drop all the way down with the PVC pipe overhead to simulate getting under a heavy snatch. “You always receive the bar where the bar is,” Burgener emphasizes. “You go to the bar.”
FOCUS: Rounded Backs get your weight reduced.. no discussion
DEADLIFT5-5-5-5-550%-60%-70%-75%-80%
WOD: SHE'S GRACE'S DIRTY SISTER
ISABELFOR TIME30 SNATCH 135/95
CASHOUT: AGENT 3-2-1 IS MAX... MAX EFFORT
3 X ME L-SIT HANGS--
THURSDAY: DID YOU DO YOUR SQUATS TODAY? WELL .......
YOU WILL :)
BUY IN: BE WHAT EVER YOU WANT, BE A UNICORN... JUST DONT SACRAFICE TECHNIQUE FOR WIEGHT!
4 STATIONS (1 MIN WORK 30 SECONDS REST X2)STATION 1: MOUNTAIN CLIMBERSSTATION 2: ROWINGSTATION 3: KB SWINGSSATION 4: BANDED WALK
FOCUS: SHOULD YOU OVERHEAD SQUAT WITH A WEAK CORE OR BAD SHOULDER MOBILITY? WE SAY: OH HELLZ NO!!!
OH SQUATS3-3-3-3-3TECHNIQUE - NOT % WORKSCALE WITH FRONT SQUAT BULGARIAN SPLIT SQUATS10-10-10-10-10(5 PER LEG)
WOD: THATS RIGHT... AMRAP ON STRENGTH DAY
7 MIN AMRAP100M SPRINT SAND BAG OR AWKWARD OBJECT CARRY (1 SUICIDE IF RAIN)4 WEIGHTED FAT BAR LATERAL LUNGES
CASHOUT: MASH, SMASH AND CRUSH THOSE HAMS & GLUTES
MOBILITY - ROLL OUT LEGS & BUTT--
FRIDAY: ARE YOU FRANTIC?
BUY IN: YOU SAW FRAN AND SKIPPED TO THE WOD... DIDN'T EVEN READ THIS DID YOU?
5 MIN CARDIO (THINK ABOUT FRAN)5 MIN MOBILITY (THINK OF AN EXCUSE TO GO HOME)DEATH BY BURPEES START AT 2 INCREASE BY 2 EVERY MINUTE UNTIL FAIL
FOCUS: "BUT WE JUST DID FRAN, DOESNT HE REMEMBER THAT? IS HE CRAZY"
SH.PRESS3-3-3-3-355%-60%-65%-75%-85%
WOD: MEET MY MONSTER ...FRAN-KENSTEIN
FOR TIME: OR SURVIVAL..400M RUNFRAN 65/45400M RUNFRAN 65/45400M RUN(FRAN = 21-15-9 THRUSTERS PULL UPS)SCALE WEIGHT AND PULL UPS ACORDINGLY RING ROWS AND BANDED STRICT PULL UPS ARE COMPLETLEY ACCEPTABLE!
CASHOUT: WHEN YOU STOP OR FAIL YOU'RE DONE! OR WHEN YOU LEAVE.. WE WON'T STOP YOU FROM LEAVING. WE MIGHT TAUNT YOU BUT WON'T STOP YOU. :)
2 X ME PUSH UPS
ENJOY YOUR WEEKEND, CHECK OUT UG SERIES
AND REMEBER
TEQUILA IS PALEO
YOURS TRULY
CHRIS
STOUTENBURG
CrossFit Indestri “The Collingwood Original Crossfit”
200 Mountain Road, Unit 3
Collingwood, ON L9Y 4V5
705 444 0006
crossfitindestri.com