INDESTRI WORKOUTS WEEK OF SEPTEMBER 13TH 2015
STAY CALM THE PARTY IS COMING TO CROSSFIT INDESTRI
Hey CrossFit Indestri!
Lots going on this week so without wasting time with my pointless ramblings,lets dive right into it!PS. Amazing work this past week the times on Grace were incredible! Well Done!
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THIS WEEK AT CROSSFIT INDESTRI
FRIDAY SEPTEMBER 18TH
Summer Celebration and 5 year anniversary for CF Indestri
7:30pm - LATE
@ INDESTRI 200 MOUNTAIN RD
$30 IN ADVANCE OR AT DOOR.
KIDS CAN COME FREE
INCLUDES DINNER & 1 FREE DRINK.
Silent Auction will be up for run for the cure, $5 dollars from every $30 will be added to the team total for run for the cure donation.
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SATURDAY SEPTEMBER 19TH
9am-11am
FREE TRIAL AND BRING A FRIEND!
We will have 2 classes happening a beginners trial and a partner WOD. Feel free to attend either!
@ INDESTRI 200 MOUNTAIN RD
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SUNDAY SEPTEMBER 20TH
11:30am-2pm
@ INDESTRI 200 MOUNTAIN RD
RUN FOR CURE BBQ & NUTRITION SEMINAR BY NIKI ZAVITZ
Silent auction will be continued from Friday Night
BBQ will be at 11:30am and nutrition presentation will be at 12:30
**IF YOU HAVE ANY ITEMS YOU WOULD LIKE TO DONATE FOR AUCTION LET US KNOW**
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VIDEO OF THE WEEK
ATLAS STONE Ground to Low Carry
By Coach Todd
Click Here for Video -----> Atlas Stone
[embed]https://www.youtube.com/watch?v=lNqzcaAeAzo[/embed]
Nutrition Challenge
well its been a tough couple weeks and we have seen many changes
So this week is to maintain what you have learned, make smart choices and focus on something other than eating...
Sometimes its not always the choices of food we make that affect our feelings, body comp and overall wellness. a lot of this comes from stress and lack of sleep.
So this week lets keep it simple and focus on getting 8 hours of sleep a night and if you do not write down what is stopping you from sleeping and we will address these issues next week
CONGRATULATIONS MORGAN & ED
Well if you didn't hear Morgans "Engagement Party" was actually a Wedding. Congratulations Guys!
and now for the
Workouts for the Week at CrossFit Indestri
MONDAY: Sleep + Food = Recovery
STRENGTH:
8 MIN EMOMOFF THE RACK - IN THIS ORDER:1 BEHIND HEAD SNATCH GRIP PUSH PRESS1 SNATCH BALANCE1 OHS.
WOD: "FIRST BLOOD"
13 MIN CAP18-15-12-9-6-3KB SWINGS RX 32/24 Mrx 24/16CAL ROW/BIKE.
CASH OUT:
8 x 30 sec on/ 30 sec offHOLLOW BODY HOLDS
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TUESDAY: Strength is Developed in Many ways
STRENGTH:
7x1 Atlas Stones Ground to Lap
then
Low Carry walk 40m
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WOD:"DREDD"
FGB STYLE
3 RDS WORK 1 MIN AT A TIME
STONE OR MED BALL PUSH UPS
TIRE SLEDGES
G 2 LOW CARRY STONE
DB SNATCH 35/55
ASSAULT BIKE CALS
REST
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CASHOUT:
ATTEMPT 3 MIN PLANK
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WEDNESDAY: EAT YOUR GREENS
STRENGTH:
JERK COMPLEX @ 75%
2 DROP SPLIT (BACK RACK)
1 JERK PAUSE
2 JERK DRIVE
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WOD: "THE SPECIALIST"
15 MIN CAP
EMOM OR AMRAP
7 CLUSTER 75/55
7 C2B
7 BURPEES
THEN 7 MIN REST
7 MINS TO FIND TOUCH & GO 2RM C&J
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CASHOUT:
SHOULDER & HIP MOB
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THURSDAY: DRINK WATER
SKILL:
2 X ME T2B UNBROKEN
2 X ME PULL UPS (NO BUTERFLY)
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WOD: "CLIFFHANGER"
10 ROPE CLIMBS
100 BURPEE DB/KB STEP UPS
10 WALL WALKS (NOSE TO WALL)
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CASHOUT:
ATTEMPT 3 MIN PLANK HOLD
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FRIDAY: GET READY TO PARTY!
STRENGTH:
3 REP MAX SPLIT JERK
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WOD: "COBRA"
21-15-9
HSPU
RING DIP
PULL UPS.
CASHOUT:
PRACTICE TIME
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Some information is priceless and sometimes if you know the right person that priceless info is free!!