CrossFit Indestri WOW for week of June 22nd 2015
JULY IS COMING, ENJOY YOUR SUMMER WHILE ITS HERE!
GET OUT THERE AND BREAK A LEG BUT DON'T TAKE IT AS SERIOUS AS I DID!
SOLD OUT AT THE MOMENT. NEW SHIPMENT OF VANILLA SHOULD BE HERE THIS WEEK AND CHOCOLATE THE FOLLOWING.
How did Indestri athletes use their fitness this week?
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.
Well because of my golfing mishap last weekend we didn't get a blog together so I missed the chance to share a great accomplishment. Now its a few weeks past but it is definitely worth mentioning.One of our dedicated teens Brendan Danaher decided that he would like to try Javelin... so with some you tun=be training and in his father's words "some Indestri Strength" he managed to Get his way to OFSSA at U of T!! We just want to say well done Brendan and goes to Prove that CrossFit fitness that builds us to be ready and able to try all activities! 
Upcoming events at Indestri!
Remember to get signed up and collect some donations! ITS THE LAST WEEK left before we Burpee!
JUST SIGN THE SHEET ON THE WOD BOARD AND MAKE A DONATION OR COLLECT DONATION FROM FRIENDS AND FAMILY.
Burpees Beating Cancer:
Burpees are coming, June 27!! AT 9AM : THIS SATURDAY WE WILL AS A GYM DO BURPEES TO THE TOTAL OF DONATIONS RAISED.
LOOKING LIKE WE HAVE A GOOD CROWD SIGNED UP!!
THIS FRIDAY @ 6:30PM
THE WAY THIS WILL WORK IS,
EACH WEEK WE WILL DIVIDE INTO TEAMS MIXED OF RX AND SCALED EACH WEEK AND THE TEAMS WILL COMPETE. THEY WILL WORK TOGETHER TO COMPLETE THE CHALLENGE AND THEN AFTER WE CAN HANG OUT AND BRING POTLUCK FUN IF SO DESIRED. THE PURPOSE OF THIS IS FOR COMMUNITY AND FUN SO PLEASE REMEMBER THIS WHEN COMPETING!
The Sign Up sheet is still be on the WOD board. . no cost and a great way to meet the people in our box and have a good time.
NOTE: IF YOU DECIDE JUST TO DROP IN WE WILL DO OUR BEST TO GET YOU IN A TEAM
Tip of the Week
HOW TO MANAGE FRAN:
The workout “Fran” is used in CrossFit as one of the benchmark workouts for athletes. It is performed the same way for across all of the CrossFit community, and occurs at semi-regular intervals. This workout, part of a series of “Girls” workouts with names like Angie, Cindy and Diane, is a particularly popular workout for its relative simplicity and ability to take the fittest of athletes and challenge them both physically and mentally. No matter how many times one has performed this workout, it does not ever get “easy.”The workout, done for time, is arranged as such:
- 21 thrusters, followed by 21 pull ups…
- Then 15 thrusters, followed by 15 pull ups…
- Then 9 thrusters, followed by 9 pull ups
The workout is considered a benchmark because completing it gives you a perspective on how your fitness is progressing. After completing this workout multiple times, you can see the progress you’ve made, and get a sense of your overall abilities in relation to CrossFit programming. Beginners are expected to complete this workout in 10 min or more, with elite athletes completing this workout in 3 min or less. Most intermediate athletes are expected to finish between 10 min and 4:30.This short series of moves, intended to be performed as a sprint, does not allow for much strategy. However, there are certain physical and mental preparations that you can do in order to get the best time possible.
- Approach the workout with a plan for breaking up the reps. Unless you are in the advanced to elite category, you should plan for breaking up the reps in some arrangement. This might mean splitting your rounds in half, and doing 11 thrusters, followed by 10 thrusters (for a total of 21), 11 pull ups, 10 pull ups (for a total of 21), 8 thrusters, 7 thrusters (for a total of 15), and so on. Whatever your strategy, you will not have a clear head while performing this workout, so try to stick to the plan as much as possible.
- I know this is a definitive statement, but I’ve yet to meet someone who says otherwise – the round of 15 is the hardest round mentally.
- This workout is extremely oxygen-intensive. Maybe you learned in high school about cellular respiration and how your muscles go from anaerobic to aerobic energy production. This is that process turned up to 11. Your muscles will need oxygen in order to complete this workout and you will start breathing heavy. Anticipate that occurrence by practicing your breathing during the movements. A focus point is learning how to properly breathe during thrusters. A heavy front squat movement is a move that can cause you to clench your stomach, flex every stabilizing core muscles, make you squeeze your face – don’t do that. Relax. Breathe. Stay loose. Get in a rhythm.
- Break your first sweat before picking up the bar. Since this workout shoots off like a drag race, you’ll want to make sure that your heart is pumping blood at an elevated rate beforehand. Get some physiological momentum by doing a light, low-intensity workout before that allows you to do warm up your joint and muscles and perform the movements at low or no weight.
- Practice your pull-ups. This is a tough one for beginners since we’re doing the workout today, but a performing a kipping or butterfly pull-up that allows you to transfer your energy use from being 100% in your back, shoulders and arms to one that is distributed throughout your body with a kicking motion allows for a more efficient and faster series of pull ups. Time is the measuring factor here, so being able to move fast is the key.
- Get mobility in your arms and hips. Make sure that you do some of the stretches performed to loosen up your shoulders, wrists, hips and back.
Now for the main event
This Week’s WOW at Indestri June 22nd 2015
MONDAY: RX OR NOT THIS ONE SUCKS
BUY IN: HOWDY PARTNER
15-10-5
CAL ASSAULT/ERG
WITH PARTNER - WHILE PARTNER RIDES THE OTHER DOES
15-10-5
WALL BALLS
FOCUS: ONLY TIME ITS OK TO BE A JERK AT CROSSFIT
SPLIT JERK
5-5-5-5-5
% 60-65-70-75-80
WOD: BENCHMARK!!!! SECOND FAVORITE "F" WORD
FRAN
21-15-9
THRUSTERS 95/65
PULL UPS
CASH OUT: AS FEW SETS AS POSSIBLE... STARTING TO SOUND FAMILIAR?
100 WEIGHTED SIT UPS AFSAP
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TUESDAY: IT'S A BEAUTIFUL DAY IN THE INDESTRI... WON'T YOU BE MY, WON'T YOU BE MY.... WON'T YOU BE MY DEADLIFT PARTNER!
BUY IN: CONTROLLED AND HIP DRIVEN, THERE NO CLOCK HERE!
Run 400m
KB COMPLEX
1-3-5-3-1
FOCUS: THIS IS NOT A BACK STRENGTH EXERCISE!
DEADLIFT OR SUMO DEADLIFT
3-3-3-3-3
% 50-60-70-80-90
NO 3RMAX!!
WOD: COUPLETS, YOU LOVE THOSE... NO?
3RFT
15 PUSH PRESS @75/45
800M SPRINT
90 SEC REST
REST 5 MINS INCLUDING 90SECS FROM LAST SET
THEN
2RFT
15 FS @95/65
800M RUN
90 SEC REST BETWEEN ROUNDS
THEN DIRECTLY INTO CASHOUT
CASH OUT: THAT'S 5 MINUTES .. BREAK AS NEEDED
300 SEC PLANK
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WEDNESDAY: ANYONE WHO THINKS 20 SECONDS ISNT LONG...
BUY IN: THE MOBILE MAN IN THE LAND OF THE STIFF IS KING!
ROW/BIKE/SKI 5 MINS
3RDS
10 PVC PASS THRU
10 WALL SQUATS
10 RING SHOULDER RETRACTION
FOCUS: NO BARBELL... ALL CORE (AND MENTAL STRENGTH)
TABATA V-SIT
30 SEC REST
THEN
TABATA HOLLOW/SUPERMAN
WOD: THIS IS A CASE WHERE IT REALLY DOES MATTER WHATS ON THE INSIDE
27-21-15
CAL ROW OR BIKE
WALL BALL SIT UPS (THROW BALL OFF WALL AND CATCH)
1MIN PLANK HOLD BETWEEN SETS
CASHOUT: IF YOUR CORE WAS NOT TIRED BY NOW... THIS SHOULD DO THE TRICK
TURF 2 TURF INCHWORM
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THURSDAY -STRENGTH & CONDITIONING
BUY IN: SHE'S "BAAACK" SQUATS
5 MIN CARDIO
“SALLY UP” BACK SQUAT EMPTY BAR
FOCUS: YOU GOT 15 MINUTES OF "BS" TO GET YOUR BEST
15 MINS TO FIND BS 1RM
WOD: BENCHMARK -35 MIN CAP - IF YOU THINK YOU'LL SKIP THIS... ASK WHY?
5K RUN -3 BRIDGES ROUTE
50 PUSH UPS
CASH OUT: HYDRATE, REFUEL AND ROLL OUT!
MOBILITY & WATER
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FRIDAY:
BUY IN:
2 X 6 STATIONS 30 SEC ON 30 SEC TRANSITION
1. SLED PUSH
2. ROW
3. KB SWINGS
4. ASSAULT BIKE
5. PLANKS
6. BURPEES
FOCUS:
SNATCH BALANCE
LIGHT WEIGHT, FOCUS SPEED
3-3-3-3-3
WOD: IT'S FRIDAY, YOU SHOULD BE CHIPPER! (TGU = TURKISH GET UP)
FOR TIME:
10 TGU 12/8 KG
50 PULL UPS
10 TGU
50 MOUNTAIN CLIMBERS
10TGU
50 V-UPS
10 TGU
50 AIR SQUATS
10 TGU
CASHOUT: AWKWARD OBJECTS FOR AWKWARD PEOPLE ;)
3-2-1
TIRE FLIPS
STONES G2SH
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HAVE A GREAT WEEK AND ENJOY THE PLACE YOU LIVE! GET OUT AND HAVE FUN! TRY SOMETHING NEW! SHOW OFF YOUR FITNESS
CHRIS
"GOLF CARTS ARE MORE DANGEROUS THAN CROSSFIT"
STOUTENBURG
CrossFit Indestri “The Collingwood Original Crossfit”
200 Mountain Road, Unit 3
Collingwood, ON L9Y 4V5
705 444 0006
crossfitindestri.com