Crossfit Indestri WOW for week of March 30th 2015

Well the Open is coming to a close and we saw some incredible things happen... The picture above of Judy Thornton crushing 15.5 at 73 years young is one of the most amazing feats ever! (she also whooped us on the bowling lane 2 nights earlier) also how funny is it that Scot Nicholl is on one side snapping pics and Jen Nicholl is the one snapping the pic above... were you really just taking photos of each other?The limits you all pushed yourself to was amazing and as coaches we could not be more proud of everyones accomplishments. Even those of you not doing the Open still hit those wods on Thursdays and I know we will have even more sign up next year!!!We had some of our coaches hit these wods with you and I hoped you saw exactly what we ask of you we ask of ourselves. (Coach Heater hit this workout with no mercy, unbroken thrusters all through the workout and finished 7:33) At the end I have never seen Heater that crushed but at the same time I was in awe of what I just witnessed...Coach Steph will spend some time this week adding up the totals of the teams and then next week we will announce the winning team and their prize!But we do have some prizes for this week:

BEST SPIRIT: Judy Thornton

theres not much to say other than Amazing! Judy grinded her way through this wod like a true Crossfit Indestri athlete does. She broke it into manageable set and stay on course with little rests in between. I was so impressed and you squeezed some tears out of a few people including you son. Great work Judy, we have indestri Tee  for you, for your efforts.

BEST PERFORMANCE: Daniel York

This lady is a long time friend of mine and could tell you stories about me that I trust she keeps locked up tight. She has been recovering from a knee injury on a long difficult battle but has been back at it every week. Although she was unable to compete this year as it is still some time before were hitting that full squat depth... she found another way to be involved. If you don't know Danni, I would introduce you to her but if she sees you she will probably approach you before I could say something.This acknowledgement is for best performance across the entire open, she realized quickly after the first week that we were lacking in coordination of judges, organization and all around order. Coach Steph coaches all day Friday and judges people in between. Tyson and I are usually coming from work at 5ish so  it didn't leave much time to get things dialled in.  So Danni just grabbed the reigns, started getting judges together, score sheets and just general order in place and ran with it. no one asked her but I am sure as hell happy she did and definitely make sure you are thanked accordingly. Your a hell of a woman! Don't let Kevin forget that! as for a prize lets chat and see what your beverage of choice is and we will stock you up.Thank you, and thanks to all the coaches who judged when they were in the box, all the members that took the course to help out and everyone for being involved, bringing snacks and making this open the best yet!

BEST DRESSED: Eden Tuersely 

These 2 young ladies jumped on board with the super hero theme as well as coaches Todd, Sarah & Steph. I was soo stoked to see some true super heroes Friday and loved the efforts put forth. I was really impressed with the length Eden went to and want to express that she is a great example for young women everywhere. She always gives her best effort in the box, at all of our events and a great supporter of the community at whole. Eden your Super Hero costume was great and your example to all young women is amazing!check in with any coach and they will set you up with a Indestri tee.

GRACE FOR GRACE: MONDAY MARCH 30TH 

PURPLE DAY

Tomorrow is Purple day and we want everyone to wear Purple, buy a t-shirt and support the cause to help find a cure for epilepsy. Grace Howe is an Indestri Kid and has been battling like a warrior to stop her seizures. We want to do everything we can to help make that a reality! so there are some silent auction items that have been donated from fantastic members as well as some goodie to buy that day. Please do what you can to support and wear purple at the box Monday while we take on the benchmark Grace, for grace Howe!

TIP OF THE WEEK: Don't eat yellow snow...

WOW FOR WEEK OF MARCH 30TH

CAN YOU SAY BENCHMARK?

MONDAY: Wear Purple today!!

Buy In: I'm BAAAAAACK!!! with my good friend Sally :)

3 Rds of Cindy

then

Group Sally Up with Planks

FOCUS: Are you full or do You want sumo?

Sumo Deadlift 5-5-5-5-5

WOD: Benchmark #1 Grace for Grace

Grace - 30 CLEAN & JERK

CashOut: Twisted Russians... not the drink

Tabata Russian twists

TUESDAY: we see some snow, so we row

Buy In: Run (or row only if theres snow)

Run 800

then 

2rds of 10 pvc pass thru, 10 PVC figure 8 and 10 kb swings

Focus: Sprints... empty the tank!

Row 6x100m rest 1:1

WOD: Is ok to say T2B now? Oh well if its not too bad :)

3RFT

15 T2B

10 Burpee box jump overs 20/24

5 SDLHP 95/65

CashOut: Your Coach will led you to the pain cave but do not enter!

COACH LED MOB

WEDNESDAY: CAN YOU SAY BENCHMARK #2?

Buy In: Are you a poser? if you aren't when you run... Whats a tabata with you?

Row 500,

Mobility

Group Tabata Banded Pose Running

Focus: I wonder if anyone has split there pants doing split jerks. That would be classic!

3RM Push/Split Jerk

WOD: Just think of it like 3 sets of 50 wall balls, as fast as you can do them, and seriously sore Glutes will be the next day outcome. Does that help make it better? I gotta be honest sympathy is not my best trait and I'm not the best consoler. 

Karen 150 WB FT: 20/14

Cash Out: Just do it and don't be assaulted by it..

2x20 cal assault/erg or row

THURSDAY: And Draw! 

Buy In: Turn the heat up it's a little agility in here :) I crack myself up!

Group Dynamic - Lunge walk, sumo squats, Agility ladder.

Strength Day: Eat steak deep fried in protein powder and you get big muscles, or just come to Strength Day

HANG POWER SNATCH

5-5-5-5-5

KB Floor Press

5-5-5-5-5

Pistols alternating

10-10-10

Cash OUT: Its just like holding your arms out for long periods, with weights in them, for as long as you can withstand... no biggie 

2xME IRON Cross Hold with weights

FRIDAY: ONLY 9:30 & 10:30 CLASSES - SO MIGHT AS WELL BE A BENCHMARK!!!

Buy In: Just a short little jog to get ready for next week :)

Run 400

coach lead mobility

Focus: Did you guys watch walking dead previews? its gonna be epic! 

Dead Lift 5-5-5-5-5

WOD: PAY YOUR RESPECTS TO THE FALLEN...IN SWEAT!

JT: In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Cash Out: HAPPY EASTER, EARN YOUR CHOCOLATE!!

100 sit-ups

Well that's it for this week! let's hit some benchmarks and crush some Pr's. If you don't keep track of numbers and times, start this week and lets see where you are at at the end of summer!

Chris”3 MONTHS... to plan 1 month :) Be Scared..”Stoutenburg

CrossFit Indestri “The Collingwood Original Crossfit”

200 Mountain Road, Unit 3

Collingwood, ON L9Y 4V5

705 444 0006

crossfitindestri.com