Crossfit Indestri WOW for week of May 25th 2015
THE SUMMER OF INDESTRI
LAST WEEK OF MAY.....Can You Believe it? Summer is here and we have some summer fun coming up in the next few months!This past Monday we saw the community come together to take on Murph, raise funds for Cystic Fibrosis and honour a friend and champion in the fight against cancer. Every time I think this community is strong i am blown away a reminded that this community is unstoppable! You guys lead the way in this town in so many ways. Your dedication to help each other finish work outs, compete goals and just be all around bad asses is contagious and shows in the community as well. We want to continue to help develop this way of life and contribute to the community. If you have a project you would like to take on to help out our town come talk to us and we will do our best to help out. We had some coaches and members competing this weekend and just wanted to share the highlights of what was accomplished!
INDESTRI DOMINATES THE STRONGMAN -GRENADIER GAMES
This Past weekend Coach Todd, Coach Sarah R, Scott Brown, Sandy Greening and Deanna Posey all headed to Niagara Falls to take on a strongman competition.
LOOKS LIKE ALL THAT WORK ON SATURDAYS HEAVY WOD PAID OFF!
The Wods were as follows: (creative names to say the least)
WOD 1: Herpes
6 min AMRAP 2-4-6-8-10...Atlas Stone- Ground 2 ShoulderPistols
WOD 2: The Clap
8 min AMRAPTire Flips
WOD 3: Syphilis
10 min AMRAP20 DU4 - 4ft wall jump overs All our athletes killed it and finished as follows:SANDY GREENING WOMEN'S MASTERS DIVISION1ST PLACESCOT BROWN MEN'S MASTER DIVISION2ND PLACETODD GREENING MEN'S RX'd DIVISION2ND PLACEWOMEN'S RX'd DIVISIONDEANNA POSEY - 1STSARAH REID - 2ND
THIS IS AN INCREDIBLE PERFORMANCE!! SO PROUD OF YOU GUYS AND THANKS TO COACH TODD FOR KICKING YOUR A$$ EVERY SATURDAY TO PREPARE YOU!
Scot Brown jumping the 4 ft Wall
Coach Sarah R. Flipping tire and using her hair to create momentum
Coach Todd showing why a big hip extension will be key to moving stones
Sandy Greening, not only can she crush DU, she puts up with Todd on a daily Basis... Tough Woman
Deanna has never been accused of having a lack in focus. Killing the Pistol!
COACH BRIT - EAST CROSSFIT REGIONALS
Coach Brit had an gret performance this past weekend as she travelled down to Hartford Connecticut USA to compete in the Super Region East vs East. Reppin' Canada East and Ontario. Most of us were glued to our screens and some even travelled down to watch.Coach Brit finished 38th overall and we couldn't be more proud to have her work out with us and coach us. She is a true competitor and great athlete that is humble and inspiring.
NEW COACH - CHAD WARREN
We are proud to introduce a new coach to indestri specializing in personal training and group training. Chad came to us looking for a place to expand his career and follow his passion of training athletes and help develop the minds and body of the people of this community.CHAD WARREN
After growing up in Newfoundland, Chad attended St. Francis Xavier University on a basketball scholarship, where he competed consistently at the national level. Since moving to Collingwood, he has been working in the fitness industry while pursuing his Masters of Science in Psychology. He has worked with individuals varying from professional and olympic athletes to those looking to increase their general health and fitness.
Chad has a passion for athletic development and works hard to obtain the most out of his clients, training each individual according to their own needs and goals. He understands the need for creativity when working with various fitness levels. He values all facets of improvement, including the mental toughness and motivation it takes to continue moving forward. Chad leads by example and educates his clients on the value of working hard in all aspects of life.
COMING SOON AT INDESTRI
Burpees Beating Cancer
Friday Night Team Intramurals
Starting in 3 weeks June 12th 2015 Indestri will be holding Friday Night Team intramuralsEach 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 10th 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.Sign up, meet your community members, increase your fitness and have fun!
TIP OF THE WEEK!
TURKISH GET UP
Preparation
- Lie supine on floor with kettlebell positioned next to right upper arm. Grasp handle with bent right arm.
Execution
- Place right foot on floor, angled outward, close to right hip.
- At the same time, reach across with left arm and grasp under thumb side of right hand.
- Pull kettlebell off floor and press over right shoulder until arm is straight.
- Place left arm back to original position.
- Raise right shoulder off of floor by rolling onto left elbow.
- Sit up while pushing off on floor with left arm until arm is straight.
- Reposition right foot on floor while keeping knee completely bent.
- Lift hip off of floor and pull left leg under body.
- Position forefoot and knee on floor behind right foot and left hand.
- Position torso upright.
- Reposition legs in lunging position.
- Stand up by extending legs and placing rear leg next to forward leg.
Return
- Step back with left leg and kneel down in reverse motion.
- Windshield wiper rear lower leg inward to reposition forefoot on floor behind opposite hip.
- Lean to left side and place left hand on floor.
- Shift weight onto left arm.
- Pull left leg forward between right leg and left arm.
- Extend left leg outward onto floor while sitting on left hip, close to right foot, with right leg bent upward.
- Extend right leg outward onto floor
- Gently lie down rolling onto back.
- Position left arm to original position, out to side.
- Return kettlebell to side of shoulder with optional assistance from left hand.
- Lie remaining right leg on floor in original position.
Repeat with opposite side. SIMPLE RIGHT? LOL
now for the....
WOW FOR WEEK OF May 24th at
Crossfit Indestri Collingwood
MEET CAPTAIN WOW
Monday: Love those Monday Hero WOD's
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 
BUY IN: Heavy lifts mean lots of mobility movement, Wake up those hamstrings!
3rds10 Good Mornings10 PVC Pass Thrus10 Wall balls10 Ring Rowsthen Group hamstring mobility
FOCUS: Split the snatch not your pants!
Split Snatch3-3-3-3-3
WOD: DT
5RFT:12 Dead Lifts 1559 Hang Power Clean 1556 Push/Split Jerks 155
CASH OUT: Get that Blood flow back!
30 cal on Rower or assault Bike
Tuesday: Putting your feet on the Bar and having a beer doesn't count... but call me if you are doing that!
BUY IN: I love these warm ups!
6 stations x 2 rds - 30 sec work 30 sec restStation 1 - BurpeesStation 2 - SledsStation 3- Ring RowsStation 4- hurle hopsStation 5 - Push upsStation 6 - KB Swings
FOCUS: You need to move fast! you will be on the clock
ROW10 rds - 30 second MAX cal row with partner30 sec work, 15 sec transition for partner to switchkeep track of total Calories
WOD: It's only 3 rds... you'll be fine :)
3RFT:800m Run30 KB Swings20 T2B CASH OUT: Great way to end a great core work day!100 Sit ups with 15/25 plate
Wednesday: Thrusters.. just when you think they are gone...
BUY IN: I think the correct term should be person maker's
2rds3 Manmaker's6 Hand release Push UpsBear Crawl Down - Inch worm back
FOCUS: It's been a while.. no push or jerk just strict!
Sh. Press3-3-3-3-3
WOD: I know you missed them!
15 AMRAP200m RUN10 Burpees lateral hop over Bar5 Thrusters 135/95
CASH OUT: Dodge Ball Returns!
Game of Dodge Ball! kids side!
Thursday: If you take this Day off you are missing your 1RM Days
BUY IN: Get Warm and Mobile for some serious Work!
7 minutes Cardio8 Minutes Mobility
STRENGTH: I don't think this is what Bob Marley had in mind when he said "GET UP, STAND UP"
15 mins to Find Clean 1RMthen30 Mins to complete100 Turkish Get Ups
no cash out just take your time doing your get ups controlled and perfect technique
Friday: JY Pi - Love the Snatch
BUY IN: Tabata this, Tabata that!
Group TabataCycle 1 - Banded Pose RunCycle 2- Kb swing figure 8's
FOCUS: Even if your still working on a pull up this will be beneficial!
Muscle Up Progressions
WOD: JY Pi
We will be doing the JY Pi WOD :The rep scheme is because Jen is a self proclaimed "math nerd" and PI is her favorite number- "3.14" . The variety of movements is to represent the hard work and effort that Jen puts into all of her skills and her attention to form on everything she does. There is a total of 3 rounds, representing the 3 of Pi, and the 141 double unders represents the .141 (71 +70)/JY-Pi: 3.14 "LOVE THE SNATCH- FIGHTING CERVICAL CANCER ONE SNATCH AT A TIME"71 Double UndersThen 2 rounds of:3 Power Snatch (135/95#)14 Box jumps3 Full Snatch (135/95#)14 Toes to bar3 Overhead squats (135/95#)14 Burpees
CASH OUT: Rowling!
another championship round of Rowling! who will take the title?
Another fantastic week at Indestri! make sure you are getting to YOGA and Mobility on Sunday's it will pay off!
Chris”Captain WOW”Stoutenburg