WODS OF MAY 23-29 @ CROSSFIT INDESTRI
CrossFit INDESTRI
A FEW NOTES
#INDESTRISTRONG
REMINDER 9:30AM WOD ONLY ON MONDAY MAY 23RD
HAPPY VICTORIA DAY!
STRENGTH & CONDITIONING SUNDAYS
NOTE:
THIS CLASS HAS BEEN GETTING EXTREMELY BUSY AND IN ORDER TO ACCOMPLISH ALL THE WORK, EXPECT THE CLASS TO LAST AT LEAST 60 MINS FOR STRENGTH AND THEN BETWEEN 20-10 MINS FOR CONDITIONING. YOU'RE MORE THEN WELCOME TO JUST DO THE STRENGTH WORK IF YOU ARE ON AN HOUR SCHEDULE.
Recover in a tranquil space!
The Mackle's have done it again. Today, Leanne & Paul Mackle spent some time at CFI transforming our Therapy room into a relaxing and tranquil space for you! You spend so many hours in the gym every week, hitting it hard. Make sure you take some time to relax and recover and take care of you!For those interested, Jennifer Redding is back at CFI next Monday, May 30th for treatments in acupuncture/cupping. Check with Jen or Steph for available appointments with Jenn if you're interested.Thanks again to Leanne & Paul ( R E S C U E Design ) for helping us create a beautiful space!
**IMPORTANT REMINDERS**
As it's warmer now, we need to do a reminder that the outdoor area at the gym, is still parking lot, if your children are coming with you to class, please remind them to stay in the lobby, cars and trucks for both Agnora and the gym are in and out of the parking lot, and we do not want anyone to get hurt.
A couple other reminders.
When we're running during classes, please keep an eye out for vehicles, South Winds Marine is prepping for the summer season, moving boats, etc. Please keep in mind that trucks come in an out moving boats!
There is no open gym on Monday, Tuesday or Wednesday nights at 5:30pm. The 5:30pm class is usually very busy and the small gym is in use those days during that time.
If you arrive at the gym early for you're class, you're more then welcome to use the Crossover Symmetry, the Mobility area, or go for a run. If the gym is in use for a kids class, please do not set up any equipment in the big gym, rowers, barbells, etc. The kids have the big gym until 5:30pm.
We have a bunch of new members beginning to take part in classes. If you see a new member please make them feel welcome and introduce yourself!
Thank you for your understanding!
CrossFit Indestri Endurance
Coach Steph has been swimming at the town pool for the past few weeks. We do have a private CFI Endurance page on FB. If you're not a member of the page already and wish to be please let us know.These sessions at the pool are not coached, but rather, Steph and other members go to lane swim, to swim lengths and drills, we can assist with some advice on what do, but it's a group lane swim not a class. Steph is also planning on doing a few track running sessions at CCI. Again not coached, but rather a gathering of people who are interested in running, coming together to hit some drills. All are welcome. Check our CFI Endurance page for details on dates and times, they might be last min. posts.
COMING UP AT CrossFit INDESTRI
UG Beach WOD 2016
Be part of the largest functional fitness event in Canada
For anyone still looking to participate in UG Beach WOD this July 8th-10th in Wasaga Beach.
We have a discount code for any of our athletes looking to register.
Use code : indestri2016 to save 10%. Thanks to UG for providing this for CFI athletes!
If you've like to help out by volunteering please sign up here!
FESTIVUS PARTNER WODS COMPS ARE COMING!
MORE INFO TO COME ASK COACH TODD OR CHECK THE DETAILS ON THE FACE BOOK PAGE IF YOU ARE ANTSY :)
GOAL SETTING WORKSHOP
CFI crew. If you haven't had the chance to meet Bruce Young yet, he had been training at CFI for a couple months now. Bruce & his wife / family have moved to Collingwood from the City this Spring.Bruce is an incredible athlete, he competed as a Masters at the 2015 CrossFit Games, is a wealth of knowledge and a great guy!Mark your calendars now, as on Tuesday June 7th at 6:30pm Bruce will be running a Goal Setting Workshop at CFI, there will be no 6:30pm WOD at CFI that day. This seminar is FREE for you to attend. We have sat down with Bruce to run us through the seminar and trust us, you are not going to want to miss this!
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CROSSFIT STRONGMAN COURSE
We're excited to have one of CrossFit's Speciality Courses coming to Crossfit Indestri later this summer!
This one-day course is for athletes and coaches who want become more proficient with strongman movements. The typical strongman competition consists of five events in one day, and each event is less than 60 seconds. This is a perfect – and fun – way for CrossFitters to increase strength without using a barbell. Because of the often-awkward size, shape and consistency of the objects in strongman, the lifts tend to have less efficiency than those done with a barbell. These loads challenges the neuromuscular system in a way a barbell cannot and better mimic challenges found outside the gym. Participants learn to lift Atlas stones, carry a yoke and farmers handles, flip tires, and clean and press odd objects such as a log, keg, anvil or stone at their relative level of strength. Additional topics discussed include how to incorporate these movements into CrossFit workouts.
Learning Objectives
The Strongman Trainer Course teaches participants:
- Safe, proper and efficient movement using strongman objects.How to incorporate CrossFit Strongman training methodology and programming.
- How to coach strongman movements.
- How to incorporate CrossFit Strongman training methodology and programming.
Prerequisites
None.
The CrossFit Strongman Trainer Course will take place on Saturday, July 30th, 2016
AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
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MONDAY: "West"
STEPH'S CHOICE
9:30AM ONLY WOD (SOUNDS LIKE ITS MURPH....)
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TUESDAY: "Atlantic"
STRENGTH
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WEDNESDAY: "South"
STRENGTH:
FRONT SQUAT1X10 @ 60%1X8 @ 65%1X6 @ 70%1X4@ 75%1X2@ 80%
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WOD:
15 MIN AMRAP100M LUNGE WALK75 DU50m SLED PUSH or PULL 145/100 (45's /25's)25 TIRE JUMPS
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CASH OUT:
PLATE PINCH HOLDS
2XME
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THURSDAY: "Pacific"
STRENGTH:
SNATCH BALANCE3-3-3SNATCH PULLS3-3-3
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WOD:
21-15-9
RING DIPS
OH SQUATS 95/65
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CASH OUT:
HAND STAND HOLDS or WALKS
3X30 SEC or 20 ft
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FRIDAY: "East"
STRENGTH:
CLEAN & JERK
15 MINUTES TO FIND 2RM
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WOD: "Sherwood Fitness Test 8/12"
CROSSFIT LINCHPIN TEST 12
For time:
- 400m run
- 15 Clean & Jerks 135/95
- 3 Rope Climbs, 15 ft
- 400m run
- 12 Clean & Jerks
- 2 Rope Climbs
- 400m run
- 9 Clean & Jerks
- 1 Rope Climb
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CASHOUT:
3X10 DB BENT ROW (10 EA. ARM)
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