Crossfit Indestri WOW for week of June 8th 2015
INSPIRE, ENCOURAGE & BE UNSCARED
What a huge week for PR's the numbers and amazing gains we saw in Crossfit total is a tell tale your strength is increasing. Your techniques are improving and your fitness levels are up. The coaches have noticed some incredible increases in your overall out put. Amazing work!This has been achieved by a commitment to attendance, not cherry picking wods and just overall enthusiasm for improving. Remember if you want to get better at something you have to continue to face it, push to overcome & PRACTICE! You can not become a better runner by skipping running days, you will never get a double under by not taking time outside of wods to practice and its very difficult to GET stronger if you avoid PUTTING HEAVIER weight on the bar...Let's continue to strive for health, wellness and total badassery.
WE WILL BE ORDERING A NEW SET OF 3FUEL, THEY HAVE ADJUSTED THE CHOCOLATE WITH A MORE DARK CHOCOLATE INFUSION.THEY WILL ALSO BE ADDING A COFFEE FLAVOUR & A 3CARB FORMULA TO THIER PRODUCTS IN JULY AT THE GAMES.VISIT 3FU3L FOR MORE PRODUCT INFO & USE CODE 3FSTOUTY IF ORDERING GEAR OR PRODUCTS ONLINE TO RECEIVE 10% OFF.
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.
Update from last weeks WE LIFT Aron Knight
Aron & his wife Sue and came in second last with very fierce competition. Aron Quoted "This old man needs to go to the masters division." if you have been in the 6am class where Aron frequents 5 days a week, you will know that he is a tremendous athlete who smashes Pr's on a regular basis. This was Aron's first real comp and we think he did amazing! Aron finished his debrief to me with " It was a fun day at a very well run event by we lift athletics, With me doing a 185 pound PR in C&J and sue doing a PR of 105 pounds it turned out to be a tiring and eventful day."
There is a we lift event coming to Collingwood in September and any Indestri athletes looking to compete should give it a try!
Judy & Nancy Crush a 10Km Run
What a pair, These two ladies just travelled to barrie today (Sunday) to just run 10km!Judy is a woman who continuously show us all that you are as young as you feel and i'd say she feels about 19. She has a no quit attitude and I imagine raising the boys she has, you need to stand firm. We are lucky to have her at Indestri to learn from and work along side. I know when I get to coach or be in her class I step my game up. Not just because she inspires but because she also makes it fun and enjoyable. She is never afraid to bust out a dance move or turn a hurdle hop into a line step with rhythm and style!Nancy is another warrior that you will see doing things like jumping pull ups and showing up for benchmark wods in the 9:30am 0r evening spots. She has spent time with Coach Steph 1 on 1 to master her techniques. I remember coming into the old gym and hearing Scot scolding Nancy and Judy because they were in open gym pulling 100 plus pound deadlifts. Now we see them lift snatches, cleans, deadlift and jerks on a regular basis.Thank you Judy & Nancy for making Indestri that much better place and congrats on once again proving fitness is all inclusive.
Upcoming events at Indestri!
Remember to get signed up and collect some donations! only a few weeks left before we Burpee!
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 19th 2015 Indestri will be holding Friday Night Team intramural
we set the date back because we totally forgot to set a sign up sheet out!
Each 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 17th 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.”
NOTE:
THIS IS THE START OF A NEW STRENGTH CYCLE!Many of you who worked with the last cycle had some serious gains this past 6 months, this cycle requires discipline recording your numbers and results. If you are not into recording just treat this cycle like the previous and just work the reps :)Either way show up again tomorrow!
Tip of the Week
KB SWING
THE RIGHT WAY TO SWING IT
1. Get set: Stand with feet shoulder-width apart, toes pointed forward & slightly out. With knees slightly bent; look straight ahead. Hold a kettlebell between your legs using a twohanded, overhand grip.2. Swing it: Keeping your lower back tight & solid, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up.3. Bring it down: Control the weight swing back between your legs as you bend your hips and slightly bend your knees. Extend your hips and knees to reverse the momentum as you immediately begin the next rep.
Other KB Movements:
Kettlebell DeadliftsKettlebell Squat ThrusterKettlebell One-Arm High PullKettlebell One-Arm Clean
For More Info Visit Crossfit Journal Article KETTLE BELL SWINGS
Now for the main event
This Week’s WOW at Indestri June 8th 2015
MONDAY: THE GIRLS...BY FOUNDER- COACH GLASSMAN
BUY IN: 5 SEEMS LIKE A GOOD NUMBER THIS WEEK :)
50 SIT UPS40 JUMPING JACKS30 AIRSQUATS20 RING ROWS10 PUSH UPS
FOCUS: WE WILL BE WORKING OFF % THIS CYCLE, SO START WRITTING DOWN YOUR NUMBERS
BACK SQUAT WORK % OFF 1RM5 @50%5 @60%5 @65%5 @70%5 @75%
WOD: EVA- A BENCHMARK WORTHY OF THE TITLE
25 MIN CAP5RFT800M RUN30 KB SWINGS 2 POOD30 PULL UPS
CASH OUT: ROLL OUT!
GET READY FOR TUESDAY!
TUESDAY: COUPLET + CALORIES = FUN?
BUY IN: IT'S TUESDAY AND YOUR STILL BREATHING - THAT'S A WIN!
3 MIN ASSAULT BIKE2 MIN ROWthen2 RDS4 TURKISH GET-UPS8 WALL BALLS12 OH LUNGES WITH MED BALL
FOCUS: AT INDESTRI HANGING AROUND LEADS TO CLEANING
HANG POWER CLEANS WORK OFF YOUR 1RM CLEAN5 @55%5 @65%5 @70%5 @75%5 @80%
WOD: LETS GET TO THE CORE OF THE PROBLEM...
FOR TIME : GHD SIT UPS FOR RX+50 SIT UPS50 CAL ROW / 30 CAL ASSAULT BIKE50 SIT UPS50 CAL ROW / 30 CAL ASSAULT BIKE50 SIT UPS
CASH OUT: AS FEW SETS/BREAKS AS POSSIBLE- GET USED TO IT :)
ACCUMULATE :5 MIN PLANK HOLD (AFSAP)
WEDNESDAY: CAMEL DAY!
BUY IN: IT'S CROSSFIT, NOT BAND CAMP!
5 MIN MOBILITYGroup10 MIN EMOM10 KB SWINGSTURF 2 TURF RUN
FOCUS: DRIVE THRU THE HEEL!
WEIGHTED KB STEP UPS10-10-10-10-10
WOD: DON'T UNDERESTIMATE THIS
21-15-9OH SQUATS RX 95/65 RX+ 115/85 (sub front squat if range of motion is not there)SINGLE ARM BENT DUMBBELL ROWS (EACH ARM) RX 35/20 RX+ 55/35**200M RUN BETWEEN RDS**
CASH OUT: CALL ME THE MAD TABATA
TABATASUPERMAN HOLDS/HOLLOW BODY HOLDS
THURSDAY: STRENGTH & CONDITIONING
BUY IN: YOU'RE IN THE BAND!
All exercises are Turf 2 TurfBANDED MONSTER WALKBANDED WALK BACKWARDSBANDED SIDE STEP20 WALL SQUATSCoach led shoulder mobility
STRENGTH: BANDED TOGETHER
BANDED SHOULDER PRESS5-5-5-5-5BANDED BENCH PRESS5-5-5-5-5
CONDITIONING: REMEMBER BEING A POSER IS COOL WHEN RUNNING!
4X400M RUN (REST 1 MIN BETWEEN)SCORE TOTAL TIME
CASH OUT: BANDED RECOVERY
BANDED LEG EXTENSIONS - 2X30 EACH LEG
FRIDAY: MY SECOND FAVOURITE F-WORD
BUY IN: IT'S FANTASTIC... JEEZ CLEAN YOUR MIND UP!
SKIP100 SINGLES100 SIDE TO SIDE50 BACKWARDS50 DUGROUP DYNAMIC MOBILITY
FOCUS: THE RULE TODAY IS PICK A NEW PARTNER THAN YOUR USUAL!!!
PARTNER ASSAULT BIKE/SKI ERG/ROW30 CAL - 20 CAL -10 CALSwitch other partner does 20 V-ups during rest
WOD: MAKE A PLAN AND STICK TO IT!
300 DU100 PUSH PRESS 95/65 (Every time you drop the bar, you do 3 burpees increasing by 3 each drop 3-6-9-12 ect. until you reach 100 reps)
CASH OUT: THERE'S MORE THAN 1 WAY
SKIN THE CAT5 REPS
THIS IS A NEW CYCLE AND A NEW CHANCE TO START KEEPING TRACK OF YOUR PROGRESS. WE HAVE WOD BOOKS FOR SALE, THERE ARE GREAT APPS OUT THERE OR WE HAVE AN INDESTRI ACCOUNT SET UP ON BEYOND THE WHITE BOARD WHICH WILL ALLOW YOU TO TRACK NUMBERS AND YOUR FELLOW INDESTRI MEMBERS TIMES. SIGN UP AND REGISTER UNDER CROSSFIT INDESTRI. WE WILL HAVE AN IPAD STATIONED AT THE GYM TO TRACK RIGHT AT THE GYM THEY ALSO HAVE AN APP TO DOWNLOAD THAT WILL ALLOW FOR THAT AS WELL!
CHRIS
“I'M NOT CRAZY, MY MOTHER HAD ME TESTED”
STOUTENBURG
CrossFit Indestri “The Collingwood Original Crossfit”
200 Mountain Road, Unit 3
Collingwood, ON L9Y 4V5
705 444 0006
crossfitindestri.com