Crossfit Indestri WOW for week of June 1st 2015
JUNE IS HERE
It's June and expect for the Running to increase and the weights to be consistent. We have now been focusing on building shorter runs into our workouts and introducing the sprints this month. I want you to remember no matter the distance or pace we want you using pose technique. This will help eliminate shin splints, sore hips, knees and ankles. If you work on your technique and focus when you run your times will get better and "runners pains" should subside. We are hunters by nature built to be aggressive and explosive... This month will bring these style of workouts to the fore front, Enjoy!
How did Indestri athletes use their fitness this weekend?
This is a space in the blog I want to introduce for you to be able to share how your new found or maintained fitness is being put to use. coach Tyson always has preached that Crossfit is a means to introduce or excell at other activities. It's the building block to having fun outside the box. So I want people to share with us! If you would like to share send me an email by Sunday's at 4pm to stouty@indestri.com with a short description and a photo of how you used your fitness the previous week to have fun and enjoy what the world has to offer.Our first stories for this week are as follows:
We Lift
Aron Knight, Coach Todd and Coach Morgan competed in the We lift competition this past weekend. As I was in Kingston I have not got their results but will follow up on Face Book this week once I get the word.
Provincials Basketball
Matt Webster, Jalen Singh, Cam Penner and Chris Stec ( Collingwood Trailblazers) attended the Provincial Basketball champion ships this past weekend in Kingston. The boys were seeded in division 4 out of a total 12 divisions in Ontario in the 16 and under category. They finished 4th in the division putting them #28th in the province out of 94 teams. The highest any Collingwood team has been ranked in 20 years.
Upcoming events at indestri!
Burpees Beating Cancer:
Friday Night Intramural:
Sign Up sheet will be on the WOD board. Once sign ups are finished we will divide the teams and post them. no cost and a great way to meet the people in our box and have a good time.
"Starting in 2 weeks June 12th 2015 Indestri will be holding Friday Night Team intramuralEach Friday for 8 weeks we will have a Team WOD challenge at 6:30pm we will have a sign up sheet at the front desk and we will make a certain amount of teams from this list (as even as we can). You will have until June 10th to sign up.You must be able to commit to 4 nights to be eligible to sign up. There will be Rx’d & scaled movements so everyone can compete.We will hold this every Friday Night and ask you to bring treats for the evening! We could also explore a fund to get adult beverages and finish the last competition with a party to follow up. location TBD."
UG series Wasaga
We have quite a few people competing in the UG series competition in Wasaga Beach on July 11th. I hope if you are in the area that weekend you can come down and check it out and cheer on your fellow members. Its always a day of incredible athletes doing amazing things filled with the beach and the occasional adult beverage :) fun to be had, so check it out!
Tip of the week
How to approach a Crossfit Total
HOW TO DO IT
This is my strategy, other coaches will have different strategies. find what works for you.
WARM-UP:10 reps with empty bar7-8 reps at 30-50%5 reps at 60%3 reps at 70%1 rep at 80%maybe 1 rep at 90%, depending on experience and confidenceThen hit your 1 rep max… if you’re not extremely confident, use the same load — your current 1RM — , and how that feels should confirm for you that you can go heavier.Then bump it up by 5 or 10 pounds, and hit it again. Hopefully it goes up easily and you’re confident you can make another jump, and go up by 5-10 pounds again.Because we want a true 1 rep max, if you think you can do more, go ahead and try for more. These things are easier to judge with experience; if you don’t know ask your coach.
MISTAKES TO AVOID
The easiest mistake to make is to quit too early. So… Don’t. If the bar is going up quickly and you don’t feel like you’ve hit your limit, go ahead and try again for a higher number.Another mistake you might make, and this one is harder to fix, is jumping too high too soon and missing a lift which you could have done with a better warmup. The problem with this mistake is that most athletes, after “missing” a lift, find it extremely difficult to succeed on the next lifts. Sometimes they drop to a lighter weight and miss again; but I believe, and sometimes I see, that if they had approached the lift more carefully or slowly, they would have succeeded at the higher weight.overall have fun with it and remember somedays you just don't feel strong and thats ok, but the days you do feel strong lets see what you got :)
This Week's WOW at Indestri June 1st 2015
Monday: A couplet is so simple yet so brutal :)
Buy In: Do you think they ever called Cinderella, Cindy?
400m run3 rounds of Cindy with inch worm push ups
Focus: Be explosive!
Push Press3-3-3-3-3
WOD: A Classic WOD... usually means sweat
3RFT30 Box Jump overs 24/2015 Hang Power Cleans 135/95
CASH OUT: 4 min EMOM
4 Strict Pull ups
Tuesday: 4 feels like a good number this week :)
Buy In: bet you thought it would be 4 mins lol
10 Min EMOM (using KB or DB)4 Lateral Lunge4 walking lunge4 push ups
Focus: lifting awkward objects makes your strong
Atlas Stones - Teaching TechniqueGround to Shoulder3-3-3-3-3
WOD: 16 is 4x4 :)
16 min AMRAP100m RUN32 DU16 K2E4 Max distance Broad Jumps
Cash Out: Just a minute I have to put you on hold... do a plank while you wait.
4 mins of plank holds40 seconds on 20 seconds rest
Wednesday: Constantly Varied is my favourite part of Crossfit
Buy In: Listen to your coach we are just as sore as you are but mobility is a daily routine
4 mins of cardioCoach Led Hip Mobility
Focus:
Bulgarian Split squats5-5-5-5-5
WOD: Strong person Workouts are the politically correct term :)
3 x4 min AMRAPS with 1:30 min rest betweenAMRAP #1 - 3 Tire flips 10 Sledge hammer hitsAMRAP #2 - 15 cal Assault Bike Down & Back Farmer Carry with KBs or Bars (HEAVY)AMRAP#3 - 10 Atlas Stones Ground 2 Shoulder 10 Burpees
Cash Out: backwards? yup it says backwards
run 400m backwards then 400m frontwards
Thursday: IT'S CFT TIME! Tyson's favourite day of the year!
Buy In: Coaches pick
800m runGroup Dynamic & Group Mobility
Strength: "Best day of the year" -Tyson
CFT: 1 Rep Max in 3 lifts
DEAD LIFTBACK SQUATSH PRESS
Cash out: Just keep track of your progress
Write your numbers down and mobility
Friday: it's not dirty... its Filthy
Buy In: a little circuit training is a warm up for Crossfit
6 mins of stations 15 seconds to switchStation 1: Assault BikeStation 2: RowStation 3: Air SquatsStation 4: BurpeesStation 5: Hurdle HopsStation 6: Russian twists
Focus: Run Forest
800m Time Trial
WOD: Chip away at this Crossfit Classic Chipper
Filthy 50
For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 pood50 steps Walking Lunge,50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders
Cash Out: might as well end Friday with a bang
100 Sit ups - As Few Sets As Possible Looking forward to this week! Get after and enjoy everything we have to offer you!
Chris"I Do it 4 You ;)"Stoutenburg
CrossFit Indestri “The Collingwood Original Crossfit”
200 Mountain Road, Unit 3
Collingwood, ON L9Y 4V5
705 444 0006
crossfitindestri.com