Crossfit Indestri WOW for week of May 18th 2015
VICTORIA DAY at Crossfit Indestri
Here in Canada we take a Day to celebrate the Queens Birthday: Queen VictoriaVictoria Day (in French: Fête de la Reine) is a federal Canadian public holiday celebrated on the last Monday before May 25, in honour ofQueen Victoria's birthday. The date is also, simultaneously, that on which the current reigning Canadian sovereign's official birthday is recognized. It is sometimes informally considered as marking the beginning of the summer season in Canada.The holiday has been observed in Canada since at least 1845, originally falling on the sovereign's actual birthday, and continues to be celebrated in various fashions across the country on the fixed date; the holiday has always been a distinctly Canadian observance.[1][2] It is a federal statutory holiday, as well as being a holiday in six of Canada's ten provinces and all three of its territories. In Quebec, the same day was unofficially known as Fête de Dollard from the Quiet Revolution until 2003, when provincial legislation officially created National Patriots' Day on the same date as Victoria Day.
So in recognition to this holiday and our love of community we invite you to bring friends & family with you tomorrow May 18th from 9-12 to take on a benchmark HERO WOD called Murph. This can be done individual, team or partner. We can scale anyway needed.
We will also be using this as a day to raise money for Cystic Fibrosis as we have aa member who's family is fighting this terrible disease and asked us to help out during CF awareness month.So we ask for any kind of donation and as well we have an item to auction off (Scandinavian Spa Day)We will have a BBQ and time to hang out after the wod so please bring pot luck items if you want.
Honour Our Friend Wear Love the Snatch Shirt or TEALE
If you have been to UG series or follow the crossfit scene in Canada East you will probably heard of "Love the Snatch"Jen Young is the founder and has been in a serious battle with Cancer of her own. She is a friend of mine and many others.She was told she would not make it through today and as I write this I have found out she lost that battle.. We send our love to her family keep them in our thoughts during this difficult time. She is one of the toughest People I've ever met and in my heart will always push forward knowing that she would want us to celebrate her life. And find a cure to destroy this horrible disease that has taken way to many people from us.In honour of Jen we ask you to wear your Love the Snatch shirt or Teal colour to the Wod tommorrow.
We love you Jen. We will carry on your fight and keep your memory Strong
Upcoming At Indestri
1. Next weekend Coach Todd will be away and Coach Tyson will be coaching Saturday. There will only be the Partner WOD and no Heavy WOD.2. Coach Brit will be competing at East Regionals in conneticut and I know a few are going to cheer her on! We wish you luck Brit! Kick some ass!
JUNE is Burpee Month
Crossfit Indestri Burpees Beating Cancer Challenge
This June, we will be sponsoring a fundraiser to raise funds to support the fight against childhood cancer and Sick Kids’ Hospital. The Hospital for Sick Children (SickKids) is Canada’s leading centre dedicated to advancing children’s health through the integration of patient care, research and education. It is also recognized as one of the world’s foremost paediatric health-care institutions. SickKids is one of Canada’s most research-intensive hospitals and has generated discoveries that have helped children globally.
In 2013, SickKids opened the Peter Gilgan Centre for Research and Learning, a new $400-million facility that will advance our reputation as one of the world’s leading child health research centres. The Centre brings together 2,000 researchers, trainees and research staff into six research neighbourhoods, and along with its learning facilities, will serve as a catalyst to fuel innovation and discoveries benefitting generations of children to come.
In 2011, Coast to Coast Against Cancer Foundation (www2.coasttocoastagainstcancer.org) generously pledged $4,000,000 in support of the Peter Gilgan Centre and funds raised from the CFI Burpees Beating Cancer Challenge, as well as funds from the Hero Ride (www.theheroride.com) will support that pledge.
Here is how it will work:
Submit a pledge to the CFI Burpees Beating Cancer Challenge – any amount in even dollar denominations. Pledges can be submitted through the form below, at CFI, or by e-mail to Rich Meesters at meesters.rich@gmail.com. Alternatively, you can make a pledge to Rich Meesters online for the Hero Ride at the following link, and let him know that this is for the Burpee Challenge: https://www.sickkidsdonations.com/registrant/FundraisingPage.aspx?SID=(!SolicitationID)&LangPref=en-CA&EID=165729
Pledges can be submitted from this weekend through the event date. An electronic tax receipt for your pledge will be provided through The Hero Ride.
Join us on <<Saturday, June 27>> at <<9 am>> for the Burpee Challenge. One burpee will be performed for every dollar raised.
We will also have a bit of fun together, and a pot-luck lunch.
Prizes will be provided for the most burpees performed and the most funds raised.
We look forward to seeing you out for this event, burpee on!
Thanks to Rich for heading this up!
TIP OF THE WEEK
Might as well start practicing!
BURPEE:
Burpees come in all kinds of variations -- some coaches or gyms may require a push-up; others won't mind if you modify the movement by skipping the push-up altogether or substituting walking your feet forward and backward one-by-one rather than jumping them up and back. But here are the six movements of the burpee as it is most commonly done:
- Squat down and place your hands on the floor in front of you, just outside of your feet.
- Jump both feet back so that you're now in plank position.
- Drop to a push-up -- your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier.
- Push up or cobra up to return to plank position (this can be a strict push-up, a push-up from the knees or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren't working out) -- your choice).
- Jump the feet back in toward the hands.
- Explosively jump into the air, reaching your arms straight overhead
Basically lay down stand up... the most functional survival movement we haveCoach Steph would love to demonstrate;)And Now...
WOW FOR WEEK OF May 18th at
Crossfit Indestri Collingwood
Monday: Bring a friend, family and a donation for Cystic Fibrosis
9am-12pm
Workout ONLY"MURPH"11:30am BBQ at Indestri
Tuesday: You knew she had Burpees coming
Buy IN: Every minute on the minute do an EMOM lol
5 mins of EMOM Double Unders30 seconds ON/30 seconds RESTthen:5 mins of EMOM10 BurpeesFOCUS: Jump and ShrugPower Cleans3-3-3-3-3 (Touch and GO) WOD: Usually when it looks like small reps... its horrible.12 RFT2 MU/ 4 Chest 2 Bar/ 4 Pull Ups4 Triple Unders/ 8 Double Unders6 KB Swings (32/24kg)17min Cap Cashout: This is gonna make me do Clock math.Plank 4x45sec holds 30 sec rest between
Wednesday: Mary, Mary why you Bugging.
Buy IN: Best description ever!
FireHydrant ShuttleStarts at the Dumpster1st Fire hydrant -complete 10 squatsback to Dumpster2nd Fire Hydrant -complete 10 jumping lungesBack to Dumpster3rd Fire Hydrant -complete 10 jumping jacksback to dumpster4th Fire Hydrant -complete 10 squatsback inside
FOCUS: If you lost your BS heres 15 minute to find it.
15 mins to FIND 3RM BACK SQUATBenchmark Workout"MARY"
Cashout: This is how we Roll!
Mobility
Thursday: I think I can I think I can
NOTE:THE BOX FOR DONATIONS FOR CYSTIC FIBROSIS IS ON THE COUNTER AT FRONT DESK. ALSOCHANGE TO THIS WEEKS WOWTHURSDAY WAS A MIS PRINTTHURSDAYThis has been changed to Strength DAY .. MY CUT AND PASTE SKILLS ARE WEAK. I EAT ALL THE PASTE.Buy IN: Sometimes the Warm up is a workout.5 mins of Cardio3 rounds of :10 Hollow Body Rockers10 Superman(arch) Rockers10 V-Ups3 Wall WalksThen100 WEIGHTED SIT UPSSTRENGTH & CONDITIONING: REMIXTABATA RUSSIAN TWISTSWEIGHTED REVERSE LUNGES 10-10-10-10-103XBW SLED PUSH DOWN & BACK Cashout: BE A POSERRecovery 400 m RUNSTOUTY
Friday: We told you it was Coming...
Buy IN: Not gonna waste my breath... all you're thinking about is that run.
Row 555 m / Assault Bike 9 CalGroup Dynamic and Mobility
WOD: So you might as well just do it!
Indestri BenchmarkBRIDGE RUN
Cashout: And its over.... for a little while. But just know the Bridge Run is coming.
Hollow Body Holds3x45 secs with 30 seconds rest
Enjoy this week and remember that the community is the best part of crossfit. The people we meet will touch your life in so many ways. Take it all in and love your time here.