Crossfit Indestri WOW for week of March 15th 2015
Muscle Ups anyone?
15.3 tough! but to be honest its what we were expecting once we saw the addition of the scaled division. I know a lot are upset as they were enjoying doing the open at the Rx'd level... My suggestion to you is:Spend the next year attending classes (including Strength Day!) Stick with Coach Steph's gymnastic scaling and get your ring dip and pull up on point and last set a goal and work towards 2016 with a MU in sight!We (Coaches) are super proud of everyone no matter if you are taking on the Open Scaled, Rx'd or not at all. If you are making an effort to become healthier then we are happy!INDESTRI is thriving and growing all the time. We have many new faces in the box on a regular basis and we want you to give them the great Indestri welcome! introduce yourself and include them in your class! We have no plans on stopping until we have everyone who wants to become healthier at our box! We are always thinking of new ways to grow this community and make your life that much better.Keep up the great work and welcome newbies!
15.3
Congrats to all of you who completed the workout! Some of our members got their first Muscle up which is amazing (and what Dave Castro will say was the ultimate Goal in the programming) Friday Night Lights was amazing and I applaud the effort for dressing up as it felt a little like an 80's fitness show.
Although everyone gets an A for Effort we do have a list of the top performers and finally a best dressed award to give out! so the winners are:
Most Spirt:
Now this award is given to the person we felt this week gave it everything they had even if the odds were not in their favour.... about 10 minutes after the announcement this guy sends me a message saying,"They Screwed me again.. I think that Castro guy is reading my blogs and said lets screw over that fat guy in Collingwood"My response was simple "....."I said nothing until I saw him face to face on Friday night. Then I said "listen Jack, when you started a few months back you could not skip the rope one turn, so every turn of the rope you get tonight is a win" He was nervous and like most of us he thought about just going home and not doing it. He even said "I should of stayed in the Car" and I didn't get it at first then I remembered the first night he came in to see what Indestri was all about, he sat in his car for 15 minutes thinking of not coming in and going home.Well I for one am so stoked you came through the door Johnny boy! And after 50 wall balls and 125 more jumps of that skipping Gimmick you showed us all why we do what we do. John Edwards you get this weeks spirit award and you inspire me to work hard and push my limits as I know you do every time you come through our doors. Congrats Bro!The Prize: You get another hard week of workouts at Indestri LMAO,Kidding you get a kick in the Butt and more years of your life back :) But for real we got a Indestri Tee shirt for ya.
Best Performance:
This one goes to the guy who walked into the box Friday morning about 6:30am and said I just want to get one Muscle UP..Long story short, we worked on some progressions and got some tips from Coach Steph & Todd and proceeded to start the workout about 8:05am. Well I know you are all on the edges of your seat wondering did he get one?Let me just take a minute before I finish to give you a brief background on this guy. He is a staple at the 7am class and is one of those guys that just shows up and puts in the work. 5-6 days a week and often in the winter he could of been clearing snow hours before the wod. He is unassuming when you see him and then the clock goes 3-2-1 go and we are left wondering how did we get 2 full rounds behind him lol. True definition of a work horse, he spent a year learning double unders and still cringes when we bust out the agility ladder as coordination isn't always his strong suit ;) But he lifts with amazing technique and never gives up! He has fought for every movement he has learned to do.But I guess I should finish that story I started.. So if you haven't guessed Im talking about Corey Schrader."3-2-1 Go" the announcement comes from coach Todd and kip swing, kip swing with high hips and a strong pull and bang up he goes! 1 Muscle up in the books and coach Todd gives me the old raise of the eyebrows and corey doesn't come of the rings.. he swings again and again and BOOM up he goes again! 2 Muscle Ups!Now he comes down and re groups spending about a minute each attempt to recover and after 8 minutes he's got 7 Muscle ups and is off to the wall balls and Double unders and when its all done Corey finishes with 1 full round and 1 ore Muscle Up! Incredible to watch and definitely deserving of the Best performance award. We have an a pair of Biions for you!
Best Dressed!!!
Finally we have someone to award a prize to!We had great costumes on a bunch of people and Coach Steph has already themed next week for 15.4 as left over St. Patty's day (Green)But this week we have to give the Prize to The one with the Hendrix hair! Congrats Steph McLarty and we are all still amazed you did that WOD with that wig on! If we put Rob in the dress and you in the hair you could be the next power couple like Brad & Angelina! Steph you get $100 gift card at Idols & Anchor Tattoo's with our buddy George. Get some ink :)
Upcoming Events:
!!!PURPLE DAY CHANGE OF DATE!!! MARCH 3oth 2015
NOTICE! we have changed the Purple Day WOD "Grace for Grace" to Monday March 30th
Monika Howe has ordered 80 purple shirts with Indestri on back and Grace for grace on Front. We have a list on a clipboard at the white board with pre order sizes if you could please add your name to this as all proceeds will go to Epilepsy foundation.There will be baked goods and fun stuff for sale all to do with Purple that day. Also we will be hitting the Benchmark Grace!We are also looking for donations to a silent auction table, if you or anyone you know could donate to the table please let either myself, Jen Nichols or Monika know and drop it at Indestri.
Bowl for Kids sake
March 25th
Way to go Indestri!! We have 3 teams for the Bowl For Kids Sake. All 3 teams still have a couple of spots left for people to join. Click on the link below to register and be sure to click on “Join a Team". We are bowling Wednesday, March 25th at 7:30pm. If you have to be a little late, just let your Team Captain know so that they can have a team member bowl in your place until you get there. If you aren’t able to bowl, be sure to sponsor one of our Indestri bowlers!
Indestri Beauties - Chris Stoutenburg
Indestri Beasts - Michelle Kusiar
Indestri Brawn - Todd Greening
To register:
Thanks everyone! Get your bowling arm ready!
YOGA at Indestri!
We will be changing the schedule starting APRIL 6th 2015 Yoga will be Monday and Wednesday Nights at 7:30pm. We will look at adding a Saturday Morning back in the schedule at 8am in May. We will keep you posted. It has been a great success and if you have not tried it yet I suggest you add this to your life. This is an opportunity at a price range of $5 bucks a month for members that is impossible to find anywhere else. Drop ins are welcome and vicki has been creating classes that compliment your Crossfit training.
POP up sale and LULU Lemon in the Box at 15.4
Lulu Lemon will be coming to town and be stopping off first at the box for March 20th Friday Night Lights 15.4 to have a booth set up! Check it out!They will also have a tent sale on Saturday Downtown March 21 - See details above
Merchandise in the Box:
We have a few Items now for sale at the box:Check it out when you have a moment. RIPT SKIN SYSTEMS, 3FU3L Recovery, PURE PHARMA and Indestri log books, shirts & Tape.
TIP OF THE WEEK
This week Tip is brought to you from Coach HeaterRead the following article below. Coach Heater was talking to us about High Volume Training and how it will be the downfall of many athletes over time. Attending Classes and following the program is going to lead to a long term benefit. Remind yourself that the goal for most of us it to be healthy and be able to add new sports, activities and time to our daily life.BE STRONG FOR LIFE... NOT FOR TIMERead this and feel free to comment on your thoughts in the bottom of the Blog. I'd love to hear feedback.
http://chrisspealler.com/ask-the-tough-questions/
Thanks Coach Heater, I enjoyed the read and hope you all take the time to do the same!
And Now for the Weekly Workouts!
The WOW for March 9th at Crossfit Indestri is:
The 3rd week of Coach Todd's Military programming, what does he have in store this week?
Hopefully no more outfits like this^^^^^^^
MONDAY: BUTT ITS A PARTY!
Buy In: Read the link when you have a minute
Light 500m Row
(Think of the Catch, Drive, Finish, and Recovery. There’s more to rowing then just pulling for all your worth)
http://www.concept2.com/indoor-rowers/training/technique-videos
2 Rds
10 x Jumping Squats
10 x Atominc Situps
10 x Push Ups
20 Sec Bottom Squat Hold
Focus: Rowing will soon be Running!
Row 3x500 Pace, long aggressive pull and slow return 1:1
WOD: This is a chance to learn some scaling work to add these movements to your arsenal.
15 min AMRAP
5 Pull Ups
10 Burpee Box Jumps 24/20
5 HSPU
10 Pistol Alt Legs (5 each side)
Cashout: Its a bird, its a plane... it's CoreMan.
20 sec on/20 sec off
Superman x 5
Hollow body x 5
TUESDAY: Oh No, We gonna Rock down to electric Avenue
Buy In: Told ya... Running
Run 800
10 x Inch Worm Push Up
10 x Jumping Lunges
10 x PVC OHS
10 x KB Press
Focus: Technique is key in your ability to move weight. In the land of 1 legged people the man who can split jerk is King!
Split Jerk 5-5-3-3-3 (The last 3 should be around 90% of your 15.1 lift)
WOD: Its Bench Press Bro! Does my chest look big?
"LYNNE" Bench Mark
5Rds
Max Bodyweight Bench Press (Scale to 5 Rep Max)
Max Pull Ups
Cashout: Want to increase your pull up? diversify your movements with things like this!
3 x 10 Ring Row
WEDNESDAY: She had a baby 5 months ago... And all she does is follow Indestri programming. I'd say it works and her score on 15.3 rx'd proves it. Get off the platforms and back into class!
Buy In: Pick your poison
Row 500/ Run 800
10 Boot Strap Stretch
10 Good Mornings (PVC)
10 Lunge Stretch (5/Side)
then
Group 8min EMOM: How's your Butt? it will be stronger if you do these right!
ODD: 30 Air squats
EVEN: Banded Walk (2 Lengths)
Focus: Deadlifts are for strength! Not for time! Stay True to your teachings.
3RM Dead lift
WOD:
7 min AMRAP
1 Bear Complex 115/75
6 Lateral Bar hop over Burpees
Rest 2 Min
7 min AMRAP
25 DU’s
12 KB Swings 16/12
CASHOUT: Can you hear me now? oh wrong mobility.. this kind is actually useful.
Coach Lead MOBILITY
THURSDAY: Give me the Strength to not yell at the computer after tonights open announcement!
Buy In: Explode through your Gluteus and Hams & no thats not a paleo Dish :)
Row 500/ Run 800
2Rds
10 Push Up
10 Squats
10 Superman
Group
5 EMOM
5 Box Jumps 30/24
Strength Day: Imagine a bodybuilder doing this..they would still be on the 800m run.
Weighted Pull ups
5-5-5-5-5
Bulgarian Split Squats
10-10-10
ss with Ring Rows
Cashout: Who will take the title this quarter?
ROWLING SPRING CHAMPIONSHIPS
FRIDAY: Its Open time & I think 15.4 will be Pistols for sure
15.4
WHAT WILL IT BE?
We have yet to see burpees, thrusters, box jumps????
Let’s get after this week at Indestri!
Note if you can’t make Friday night for judging, please make arrangements with a judge at a different time. Please don’t expect the weekend coaches to score you as they are teaching classes.
Looking forward to another great week! I will be training with the Canadian Mens National team this week in Toronto but I will be back Friday and following your progress through coaches and social media! I want to hear about the benchmarks!
Chris”I'm addicted to Bacon”Stoutenburg
CrossFit Indestri “The Collingwood Original Crossfit”200 Mountain Road, Unit 3Collingwood, ON L9Y 4V5705 444 0006crossfitindestri.com