CrossFit Indestri WOW for week of August 3rd 2015
AUGUST CrossFit OR SHOULD WE CALL IT HOTFIT
Well Im on Day 14 of a 16 day straight work shift... And that's not including Indestri because coaching you guys is fun not work! It's a test of fitness & mental Strength, but more of my wife's patience.August is going to be a great month at Indestri, We will see a few things we have been looking forward to. Some of the things are A summer Celebration (Hoping for near the end of August) Nutrition Seminar, More Intramural, Goal Setting time and one day this Month we will hold a whole days WOD at Centennial Pool! These are some of the things we are putting together to make your experience here more than just a place to sweat. Indestri became more than that to me a long time ago and I love when I see members who meet each other for the first time.. like a 6 amer meets a 5:30pmer. its like 2 different worlds coming together and they find out they both think the other is crazy for working out at the time they do! Take advantage of what we have to offer and make some new friends. You will most likely find out you have a lot in common since you are both enthusiastic enough to work out here! (Enthusiastic means crazy)
UPCOMING EVENTS:
Festivus Games:
Only 10 spots left!Sign up Now! If you aren't going to compete we would love to have some help judging and volunteering. It is October 17th at Indestri!
3FUEL DAY
This Friday at the box we will have samples of 3FUEL FOR YOU TO TRY INCLUDING THE NEW COFFEE! We will provide info and answer questions.
INTRAMURALS
THIS FRIDAY AT 6:30pm had a huge crowd out this week! Bring a friend, anyone welcome! Prepare to work and work together!
NUTRITION SEMINAR
AUGUST 13th 7:30pm is the proposed date.. Give us your feed back. We will confirm next blog.In the seminar we will be discussing daily eating, fuelling and refuelling. There will be no 30 day challenge but there will be weekly challenges and recipe sharing.
And now for this week's wow!
REMINDER
Holiday hours 9:30am-11:00am
MONDAY: COACH STEPH CHOICE
TUESDAY: SHORT WEEK MEANS SHORT WODS :)
BUY IN: BUT SHORT DON'T MEAN EASY :)
3rds20 sit ups15 jumping jacks10 air squatsGroup Bergner warm up
FOCUS: JUST HANGING OUT
HANG POWER SNATCH5-5-5-5-5Touch & Go45%-50%-55%-60%-65%
WOD: SPRINT & HEAVY
4RFT250M ROW15 PUSH PRESSRX 135-95RX+ 155/115
CASH OUT: PURE EVIL :)
TABATABURPEES--
WEDNESDAY: SRINT WOD #2
BUY IN: INDESTRI MOBILE HAS "NO HIDDEN FEES"800M RUNCOACH LEDHIP & FRONT RACK MOBILITY
FOCUS: YOU GOT 20 MINUTES
SQUAT CLEANFIND 3RMTOUCH & GO
WOD: KB-SPRINT-BURPREE COMBO
5RFT20 KB SWINGS 24/2010 BURPEES BOX JUMPS 24/20200m SPRINT
CASH OUT:
100 Sit ups with weight
THURSDAY: STRENGTH DAY HAS RETURNED!
BUY IN: IF YOU ARE WALKING IN RUNNING WODS YOU BETTER BE EXHAUSTED... I will bring back conditioning
3 mins CardioMOBILITYThenEMOM 6 MIN10 PARTNER SQUATS (see photo)Plank hold the remainder of the time
STRENGTH DAY: AIM FOR RANGE OF MOTION
BALL SQUATS (FRONT)7-7-7-7-7BANDED BENCH PRESS3-3-3-3-3KB PUSH JERK5-5-5-5-5
CASH OUT:
LADDER4-3-2-1-2-3-4PUSH UPPISTOL ALT (scale of box)
FRIDAY: JUST CHIPPIN' AWAY
BUY IN:FOCUS: TIGHT CORE, BIG CHEST & DOUBLE CHIN
BANDED SHOULDER PRESS3-3-3-3-3
WOD: NOT THE CHIP WAGON BUT STILL A LIL GREASY
400m Run30 Pull ups60 Air Squats30 Power Snatch 115/7560 Jumping jacks30 push ups500m row
CASH OUT: FLUSH IT OUT
20 cal FLUSH ON ASSAULT BIKEROLL OUT
AMAZING SUMMER SO FAR AND LOOKING FORWARD TO MORE DAYS OF FUN WITH YOU GUYS!
KEEP IT CLASSY COLLINGWOOD!CHRIS "WOD SCIENTIST" STOUTENBURG