WODS OF MAY 16 – MAY 22 @ CROSSFIT INDESTRI
CrossFit INDESTRI
The 2016 Reebok CrossFit Games Regionals began this past weekend!
A FEW NOTES
#INDESTRISTRONG
Coach Stouty drafted to the
Crossroads Adaptive Alliance Seminar Coaching Staff
" I have been asked to be a part of this international coaching staff to help educate the world on the capabilities/ POTENTIAL of adaptive athletes. This was a decision long in the making as it takes me away from being at Indestri for different periods of time and theres no where I'd rather be than home. I have spent a great chunk of my life travelling around the world representing the country in Basketball so the attraction was not travel. This request came back in January 2015 but I was not ready to commit then. after prep and getting settled I feel its my duty to be part of this, as in many ways when I started this journey of CrossFit there was a very little group of athletes trying to break ground and none in wheelchairs. So a lot of times I feel like I struck the match and started it burning so I need to finish what I started. CrossFit HQ had not featured an adaptive athlete in the journal or on the update shows until I appeared. The adaptive alliance is an amazing group of coaches from around the world and work non profit (means alot to me as its the right way to do this) ...
Im sure I'll notice the days I'm gone away to teach seminars more than you guys will as they will be weekends only but every day I don't come to the box.. makes me feel like I missed something."
I want to thank Steph, Jen and the other coaches at indestri supporting this decision and couldn't do it with out you .
To learn more about the Adaptive Alliance and ways to support click this Link:
http://crossroadsalliance.org/
STRENGTH & CONDITIONING SUNDAYS
NOTE:
THIS CLASS HAS BEEN GETTING EXTREMELY BUST 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 ARE MORE THEN WELCOME TO JUST DO THE STRENGTH WORK IF YOU ARE ON AN HOUR SCHEDULE.
**IMPORTANT REMINDERS**
It was getting warmer last week. Not so much this past weekend, but we know with the warmer weather, 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.
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.
Lastly, if you arrive at the gym early for you're class, you're more then welcome to use the Crossover Symmetry, the Mobility area, go for a run, etc. 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.
Thank you for your understanding!
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!
COMING TO INDESTRI:
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
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HIGH PERFORMANCE CAMP
BEGIN'S THIS MONDAY, MAY 16th.
For details on the HPC please inquire. The program beginning on Monday will run until the end of June. Our second HPC will begin in July and run through to August.
Fit For Life (60+) Class
IS NOW TWO CLASSES A WEEK BEGINNING THIS WEEK!
MONDAY'S AND WEDNESDAY'S AT 10:30am
INVITE YOUR PARENTS, FRIENDS AND GRANDPARENTS
THE CLASS IS BUILDING WELL AND IF IT CONTINUES TO GROW LOOKING AT ADDING ANOTHER CLASS TIME
A New Class at CFI began in March. It takes place on Wednesday's at 10:30am and is run by Bonnie. Fit for Life is geared for people 60 years of age and older. If you know someone who might be interested please have them come out and try a class, the first class is always free for them to try!
AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
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MONDAY: "Name these two athletes"
STRENGTH:
BACK SQUAT3x5 @ 65%1x5 @ 75%1x5 @ 85%AMRAP @ 80%
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WOD:
DEATH BY WALL BALL
2 reps - Increase 2 reps each round
Once failure happens start the following core work until end of class
50 hollow rocks
50 leg raises
100 sit ups with 25/15 plate
2 min plank hold
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EXTRA WORK:
STRICT DB SH.PRESS
3x5
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TUESDAY: "Name this athlete"
STRENGTH:
SNATCH
Halting Snatch pulls (3 sec pause at knee)
6X3
60%-65%-70%-75%-80%-75%
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WOD:
9 MIN AMRAP3 CLEAN 185/1253 JERKS 185/1256 BOX JUMPS 30/246 KB SWING 32/24
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CASH OUT:
5-4-3-2-1
STRADDLE STANCE - THOMAS TOUCH
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WEDNESDAY: "Name this athlete"
STRENGTH:
DEADLIFTEVERY 90 SEC FOR 15 MINUTES2 DEAD LIFTSUse the first 6 rds to find a heavy double. Then use that weight the remaining 4 rounds.
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WOD:
25 MINUTE CAP
1500m ROW
75 BURPEES
1200M RUN
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CASH OUT:
TABATA
HOLLOW BODY HOLDS OR ROCKS
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THURSDAY: "Name this athlete"
STRENGTH:
CLEAN PULLS1-1-1-1-180%-85%-90%-100%-110%
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PARTNER WOD:
10 ROUNDS EACH
10 DB THRUSTERS 55/35
10 BOX KICK THRUS (PARALLEL BARS TO NOTCH IT UP)
10 V-UPS
While one works the other holds a Superman/Hollow Body (alternate each round)
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CASH OUT:
LUNGE WALK 200M WITH KB's (PASS THE WEIGHT BUT DO NOT DROP)
DROPS ARE 10 BURPEE PENALTY
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FRIDAY: "Name this athlete"
STRENGTH:
RUN4X400MREST 1 MINUTE BETWEEN INTERVALS
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WOD: "Sherwood Fitness Test 7"
CROSSFIT LINCHPIN TEST 7
4 Rounds for time of:
- 4 Power Cleans 205/145
- 4 Front Squats
- 4 Shoulder to Overhead
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CASHOUT:
MOBILITY
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