CrossFit Indestri News
CrossFit Indestri there are 6 Days Left in the Concept Holiday Challenge
I will be running a 10am - 1pm offer on the 24th for anyone needing to finish some meters
See results here:
CrossFit Indestri
.
.
Weather, Classes & signing in
We experienced the first few days of awful winter weather this past week. Please note that your safety is our first concern but we rarely every close the doors at CFI because we know you guys may miss work but will find a way to get to the gym. Unfortunately there are reasons to close; such as extreme weather conditions. This and a number of other reasons including attendance tracking, we need you to sign into class!Should we need to close the gym due to weather conditions we will notify you on social media, Facebook & Instagram. We will also update Zen Planner. In a perfect world everyone would be signed into class and the coach, coaching the class would be able to log into zen planner and personally contact anyone signed in for class.** If you do not remember your log in info for Zen Planner please ask your coach to send you a password reset.**
.
Location Anniversary!
*Photo taken December 23rd, 2013*
Friday, December 23rd will mark our 3rd Anniversary at 200 Mountain Road, Unit 3!!! In 2013 our first WOD at this location was 12 days of Christmas on December 23rd, so it seemed fitting that we mark our 3rd Anniversary at this location with our 12 days of Christmas WOD!CrossFit Indestri has had an incredible 6 years so far, with 3 of them at this location!While there have been some changes over the years, the one thing that will never change is our love for our members, we pride ourselves on our amazing and dedicated coaching staff, and we look forward to many incredible years ahead!Happy Holiday's and get ready for the 12 days of Christmas on Friday!
.
Gift ideas at CrossFit Indestri
There are lots of holiday gift ideas and stocking stuffers for all the CrossFitters in your life available at the box. Be sure to check out CrossFit Indestri Christmas boxes, and Gift Certificates as well!
.
ACUFX
Reminder, Jenn Redding from AcuFX will be available for appointments in the therapy room over the next two weeks. If you're interested in learning more about booking an appointment speak with Jen or Steph.Take your recovery as seriously as your take your training.
Acupuncture | Cupping | Gua Sha
.
Coming up at CrossFit Indestri in 2017
.
**The Blog**
Hi Folks, we've been doing the WODS of the week for a few years now and as of January we are going to go back to nightly blog postings for awhile. We have a lot of good and important information to share, and some of that gets lost when the blog gets too long. There is also something to be said for the excitement of checking the blog the night before class to see what tomorrow's WOD is!Maybe you remember this "old school" video…. "Is the WOD up yet?" "Why's the WOD not up yet?" "Is the WOD up yet guys?"
.
Endurance Community
CrossFit Indestri will be the host location for multiple indoor rides this winter. This will be lead by Andrew Flynn of Tri39 and these indoor rides will be open to all levels as well as both CrossFit Indestri members and non-members. The indoor rides will take place on 4 Sunday's from 6:30am-8:30am at a cost of $10. **Please note for members this is separate from your membership as we're just the host location.You will need your own bike and bike trainer!
Rides:
Sunday, January 15th | Sunday, January 29th | Sunday, February 12th | Sunday, February 26th
6:30am-8:30am
Please register on Zen Planner!
.
A Level for every Athlete
We have begun to post 4 levels for each workout.
- LEVEL 1 – BEGINNER/TECHINQUE ATHLETE –Technique & Progression Focus - Athletes 0-3 months membership this is a must!
- LEVEL 2 – PERFORMANCE ATHLETE – Technique & Cardio focus as well as building strength.
- LEVEL 3 – RX ATHLETES – Perform as prescribed on crossfit.com and the open/competitions. ** THIS IS THE LEVEL LISTED ON THE 1ST BLOG POST & THE WHITEBOARD.
- LEVEL 4 – COMPETITOR ATHLETES – This will require extra work, complex level movements, heavier weights & Extra cash out work. This is for athletes looking to compete only.
The levels are not meant for you to pick one level for every single workout. You will be able to do different workouts at different levels depending on our strengths in the movements. Each level will have it's purpose and depending on your goals you will be able to decide which level to proceed with for each workout. Coaches are still able to suggest modifications or scales if needed, please talk to your coach.
.
WEEK OF WODS
AT CROSSFIT INDESTRI
.
.
MONDAY:
FOCUS:
TIME TRIAL 1000M ROW
.
WOD:
LVL3: RxFOR TIME:3rds8 pullups4 KB Swings 24/16 (AMERICAN)8 DB Thrusters 35/2040 Double understhenREST 2 MINthen2rds10 Burpee Box jumps 20/2410 Wall Balls 20/148 T2B
.
LVL1: TECHNIQUE3rds8 Ring Rows4 KB Swings 16/8 (RUSSIAN)8 DB Thrusters 25/1580 SinglesthenREST 2 MINthen2rds10 Burpee Box step ups 16/1210 Wall Balls 14/108 Knee Raises.LVL2: FITNESS3rds8 Ring Rows4 KB Swings 20/16 (RUSSIAN)8 DB Thrusters 35/20120 Singles (or mix of DU)thenREST 2 MINthen2rds10 Burpee Box Step ups 20/2410 Wall Balls 20/148 T2B.LVL4: COMP3rds8 Pull Ups4 KB Swings 32/28 (American)8 DB Thrusters 55/3540 DUthenREST 2 MINthen2rds10 Burpee Box Jumps 20/2410 Wall Balls 20/148 T2B
.
CASH OUT:
Coach Led Mobility
.
.
TUESDAY:
FOCUS: 15 mins
every 90 seconds for 15 minutesComplex - Building to heavier than the Work out weight1 Dead Lift1 Hang Power Clean1 Hang Clean1 Split Jerk
.
WOD: 20 mins
L3 - Rx
"The Chief"
Max rounds in 3 minutes of:3 Power Cleans, 135/956 Push-ups9 Air Squats to ballRest 1-minute.Repeat for a total of 5 cycles
.
L1-TECHNIQUEMax rounds in 3 minutes of:3 Power Cleans, 95/656 Box Push-ups9 Air Squats to boxRest 1-minute.Repeat for a total of 5 cyclesL2 - FITNESSMax rounds in 3 minutes of:3 Power Cleans, 115/756 Push-ups9 Air Squats to ball/boxRest 1-minute.Repeat for a total of 5 cyclesL4 - COMPMax rounds in 3 minutes of:3 Power Cleans, 155/1056 Clapping Push Ups9 Air SquatsRest 1-minute.Repeat for a total of 5 cycles
.
CASH OUT:
.
WEDNESDAY: CROSSFIT TOTAL!!!
15 min Warm Up
FOCUS: 45 MINS TO FIND
CrossFit TOTAL
1RM BACK SQUAT1RM DEAD LIFT1RM SH. PRESS
.
CASH OUT:
MOBILITY
THURSDAY:
FOCUS: 15 mins 2 find
1 RM BENCH PRESS
.
WOD: Partner WOD
"You Go I Go"
30 min EMOM - alternating rest each minute- partner up with someone who can squat similar weightL3: Rx10 minute EMOMPartner 1: 9 Front Squats, 185lbs/125lbsPartner 2: RestStraight into….10 minute EMOMPartner 1: 12 Lateral Burpees Over BarPartner 2: RestStraight into….10 minute EMOMPartner 1: 15/12 Calorie Assault BikePartner 2: Rest
.
L1: Technique10 minute EMOMPartner 1: 9 Front Squats, 105lbs/75lbsPartner 2: RestStraight into….10 minute EMOMPartner 1: 12 Burpees hop over linePartner 2: RestStraight into….10 minute EMOMPartner 1: 10/7 Calorie Assault BikePartner 2: Rest
.
L2: Fitness10 minute EMOMPartner 1: 9 Front Squats, 155lbs/105lbsPartner 2: RestStraight into….10 minute EMOMPartner 1: 12 Lateral Burpees Over BarPartner 2: RestStraight into….10 minute EMOMPartner 1: 13/10 Calorie Assault BikePartner 2: Rest
.
L4: Comp10 minute EMOMPartner 1: 9 Front Squats, 225lbs/155lbsPartner 2: RestStraight into….10 minute EMOMPartner 1: 12 Lateral Burpees Over BarPartner 2: RestStraight into….10 minute EMOMPartner 1: 17/14 Calorie Assault BikePartner 2: Rest
.
CASH OUT: Partner Tabata x 2 "You Go I Go"Backwards walking sled drags 100/75
.
.
FRIDAY: 12 Days of CrossFit WOD
FOCUS:
15 Min set up warm up.
WOD: 45 min cap
LVL3: Rx - done like the song..Example : 1HSPU , 1 HSPU 2 Atlas stones, 1 HSPU 2 atlas stones 3 burpee... ectFor Time:1 HSPU2 Atlas Stones3 Burpee Box Jumps 24/204 Wall Balls on Rig post5 pull ups6 kb swings 24/167 jumping lunges8 kb goblet squats 24/169 db push press 35/2010 cal of choice11 push ups12 man makers 35/20
.
L1: Technique1 Seated DB sh. press2 Atlas Stones ( Med Ball)3 Burpee Box step ups 20/164 Wall Balls on Rig post 14/105 Ring Row6 kb swings 16/87 jumping lunges8 kb goblet squats 16/89 db push press 20/1510 cal of choice11 push ups ( Box )12 man makers 20/15.L2: Fitness1 Pike Push up2 Atlas Stones3 Burpee Box step ups 24/204 Wall Balls on Rig post 20/145 pull ups ( Band)6 kb swings 24/167 jumping lunges8 kb goblet squats 24/169 db push press 35/2010 cal of choice11 push ups12 man makers 35/20.L4: Comp1 Def HSPU 4inch2 Atlas Stones 135/953 Burpee Box jumps 24/204 Wall Balls on Rig post 20/145 C2B6 kb Swings 24/167 jumping lunges8 kb goblet squats 24/169 db push press 55/3510 Cal of choice11 push ups12 man makers 55/35
.
.
SATURDAY: Partner WOD - Coach Stouty
A Classic Stouty Barbell Mash Up
20 min warm upClock starts at 0:000:00 - 10:00 10 min AMRAP (95/65) - Split work as needed18 Power Snatch15 Thrusters12 SDHP.10:00 - 15:00 - 5 min Rest - set "DT" weight 155/105.15:00 - 30:00 - 15 Min Cap - Partner Alternating roundsFor time6 Rounds of "Cindy"6 Rounds of "DT".30:00 - 35:00 - 5 min Rest -set 1st Hang Clean Weight.35:00-45:00 - In a 10 minute window: both partnersEstablish a 1RM hang clean"Score total weight between partners"
.
10:00 am - Heavy
Atlas stones
10 Mins to Find a Heavy 3RM G2SHrest 5 mins then 21-15-9Stones G2SHCal Assault Bikerest 5 minutes then 15 mins to Find Max 20m Sled Push.
SUNDAY: CLOSED
Merry XMAS
STOUTY, JEN & STEPH
“Empower and Inspire”
