INDESTRI WORKOUTS WEEK OF SEPTEMBER 7TH 2015

LABOUR DAY WOD 9:30AM ONLY!

Well the weather has decided to carry summer into September! which is great as we know how much you love to suffer in the heat. This past week we saw something amazing... We saw people increase their mile times by minutes, we saw people Pr their "Isabel" times and weights. We also saw people progress to the next level of a pull up, run a full mile without walking and show up no matter what we put on the board.. all of these things and everything else you do each day are successes and you need to remember that!! Each day you get up and take on the world, make an effort to be great is another day to remember! we are always impressed with your effort lets remember thats why we are here. So lets help each other through our battles together. Community is the part that sets us apart!

Lets see whats coming up at

CrossFit Indestri:

SUMMER CELEBRATION PARTY!!

FRIDAY, SEPTEMBER 18TH 7:30PM @ INDESTRI

DINNER, DRINKS & SILENT AUCTION

AFTER PARTY CELEBRATIONS STARTING AT 10ish

AT THE CASBAH

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NUTRITION SPEAKER NIKI ZAVITZ & RUN FOR THE CURE BBQ

SUNDAY, SEPTEMBER 20th 11:30am - 2:00pm

AT CrossFit INDESTRI

WE WILL CONTINUE THE SILENT AUCTION FROM FRIDAY NIGHT AND BE HAVING A BBQ TO RAISE MONEY FOR TEAM INDESTRI IN RUN FOR THE CURE.

FOLLOWED BY NUTRITION TALK LEAD BY NIKI ZAVITZ

OWNER OF ZAVI TRIBE FOODS

"BILL PAIN APPROVED"

THIS WEEKS NUTRITION CHALLENGE:

SO NO GRAINS LAST WEEK??... DID IT WORK? DID YOU MAKE IT? ARE YOU WILLING TO GO ONE MORE WEEK?

THIS WEEKS CHALLENGE IS THE HARDEST.. BUT THERE ARE PRE MADE OPTIONS FOR YOU TO BUY AT THE GYM PROVIDED BY NIKI ZAVITZ OF ZAVI TRIBE FOODS.

THE CHALLENGE IS NO PROCESSED SUGAR AND NO GRAINS TOGETHER. WE HAVE GIVEN YOU SOME OPTIONS AND ALTERNATIVES TO FIND HEALTHY SOLUTIONS TO THESE HABITS AND CRAVINGS.. THIS WEEK WE WILL ALLOW RED WINE, TEQUILLA AND CIDERS WITH LOW SUGARS AS WELL AS DARK CHOCOLATE AND 100% HONEY, MAPLE SYRUP AND ANY OTHER NATURAL UN REFINED PROCESSED SUGARS.

USE SWEETS WISELY

CHALLENGE BEGIN!

MEAL OF THE WEEK

If you like taco's and are trying to cut out the wraps or looking for a away to take it to work or on the road with you, then this is a great recipe.

TACO SALAD WITH AVACODO DRESSING

For the salad

1. 2-3 cups shredded romaine lettuce
2. 1/4 cup red onion, diced
3. 3 tbsp sliced black olives
4. 3 green onions, chopped
5. 8 oz. ground beef
6. 1 tsp chili powder
7. 1/2 tsp ground cumin
8. 1/4 tsp garlic powder
9. 1/8 tsp dried oregano
10. 1/8 tsp paprika
11. Salt and pepper, to taste

For the dressing

1. 1/2 avocado, pit removed
2. 2 tbsp olive oil
3. 1 tbsp lime juice
4. 1 clove garlic, minced
5. 1 tsp fresh cilantro, chopped
6. 1 tbsp water
7. Pinch of salt

Directions

1. To make the dressing, blend the ingredients with an immersion blender or in a regular blender and process until smooth. Add more water if necessary to reach desired consistency, and taste for seasoning. Set aside.
2. Cook ground beef with seasonings over medium heat. Assemble salad by combining all of the salad ingredients in a large bowl. Toss well to combine. Top with dressing to serve.

VIDEO OF THE WEEK

JERK DIPS

THIS WEEK WE ARE CONTINUING TO DEVELOP THE JERK. LAST WEEK WE DID JERK BALANCE AND THIS WEEK IT IS JERK DIPS. CHECK OUT COACH TODD IN ACTION HERE:

CLICK ---->INDESTRI JERK DIPS

[embed]https://www.youtube.com/watch?v=hsitJsmO6MA&feature=youtu.be[/embed]

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THIS WEEKS WORKOUTS AT CrossFit INDESTRI

MONDAY: LABOUR DAY

LABOUR DAY WOD BY COACH STEPH9:30AM ONLY

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TUESDAY: THINK POSITIVE

STRENGTH:

DOUBLE BANDED GOOD MORNINGSTHEN5X2  OF:2 JERK DIPS1 PUSH JERK

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WOD: "MACK TRUCK"

9-15-21 BURPEES OVER BAR21-15-9 Rx JERK 135/95 MRx 115/75

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CASH OUT:

LACROSE BALL SCAP SMASH & PECK SMASH

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WEDNESDAY: BELIEVE IN YOURSELF

STRENGTH:

ANKLE & HAMS MOBTHENFRONT SQUAT5X31ST REP 5 SEC ECENTRIC LOAD2nd, 3rd REPS REGULAR CADENCE 

WOD: "TANK"

15 MIN AMRAP1 DEAD LIFT 275/2152 BOX JUMPS 30/243 BAR MU Mrx C2B scale PULL UP progressions 

CASH OUT:

MOBILITY OF BOTTOM END

• GLUTES
• HAMS
• ANKLES

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THURSDAY: SET GOALS

STRENGTH:

DEATH BY PULL UPS

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WOD: "WRECKER"

400M RUN

THEN 3RDS OF 

21 LUNGES WITH MED BALL IN FRONT RACK

15 PULL UPS

9 HAND RELEASE DEFICIT PLATE PUSH UPS

THEN

RUN 400M

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CASH OUT:

GROUP CAR PUSH 800M

2 at a time cycling through every 10 seconds

(coach is driver)

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FRIDAY: CRUSH BENCHMARKS

PREP:

FRONT RACK & T-SPINE MOB

SINGLE LEG KB DEADS

STRATEGY WITH COACH

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WOD: "GRACE"

30 CLEAN & JERK 135/95

10 MIN CAP

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SKILL WORK:

***EACH INDIVIDUAL PICKS A SKILL TO WORK ON AND COACH WILL HELP WITH PROGRESSIONS***

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"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

STRENGTH DAY IS EVERY DAY!

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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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