INDESTRI WORKOUTS WEEK OF SEPTEMBER 13TH 2015

STAY CALM THE PARTY IS COMING TO CROSSFIT INDESTRI

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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

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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

bring-a-friend

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

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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

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CONGRATULATIONS MORGAN & ED

Well if you didn't hear Morgans "Engagement Party" was actually a Wedding. Congratulations Guys!

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and now for the

Workouts for the Week at CrossFit Indestri

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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!!

“We are eliminating the word Can’t and replacing it to I WILL!!
We will do this not by avoiding movements but by progressing to them”

Stouty

ODD OBJECTS = STRENGTH

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CrossFit Indestri “The Collingwood Original Crossfit”

200 Mountain Road, Unit 3

Collingwood, ON L9Y 4V5

705-444-0066

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CrossFit INDESTRI WORKOUTS WEEK OF SEPTEMBER 20TH 2015

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INDESTRI WORKOUTS WEEK OF SEPTEMBER 7TH 2015