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NEW ADDITION OF THE WEEK
To keep things varied at CrossFit Indestri we are always trying to find new complex movements and ways to keep you entertained and thinking. THIS SUNDAY WE ARE GOING TO ATTEMPT TO GET OUR HANDS ON 1CE BATHS FOR RECOVERY..READ THIS ARTICLE ON ICE TUB RECOVERY: CLICK HERE
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Coming up at CrossFit Indestri
Alright crew the New Limited Edition Black & Gold CFI apparel is now available at the gym on sale.Get it now to ensure you get it! *Fit is the same as Squadron 71 mens tees, ladies chief chick tank, unisex flight hoodie*
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In September
Congrats Jay!
This past Saturday Night Coach Jay stepped into the ring in a pro fight after over a 4 year + break. Some of us made the trip to go see him fight. Personally and from what I took from many conversations was how proud all of us were of him and although it came down to a decision that did not go in jay's favour, his effort and drive was incredible. Myself as an athlete that has competed at a high level, I understand the process it takes to prepare, train and then have it all come together at the right moment to perform at your best. Some times it is perfect, other times a struggle and even when its perfect it doesn't always lead to a win. Competing is not about winning, its great to win but it is the work you put in and the discipline it takes to do so. Competing and putting yourself to a test of skill, strength and athletic ability is more than 1 moment, It is all the moments leading up to the performance. The days you win are easy, there great but its the days that you don't want to get out of bed, the days you think maybe today I'll take some extra rest but then overcome that and drag yourself into train and continue to perfect your craft... those are the days you'll remember, those are the days you become stronger ...Those days are the days that make you an athlete. Those are the days you'll remember for the rest of your life.Congrats Jay it was amazing to see you put all those early mornings I saw you come in and bust your ass into a performance that we all agree was amazing. Looking forward to seeing it again!Stouty and Your Indestri family
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Upcoming events in October
CF 24
WE ARE LOKING FOR MEMBERS WHO WANT TO PARTAKE IN THE CF 24 EVENTTHIS IS A 24 HOUR EVENT. YOU CAN JOIN OUR TEAM SO FAR OF TODD AND STOUTY. WE WILL DO A WOD DESIGNATED BY THE CF 24 EVENT IN THE FIRST 10 MINUTES OF EVERY HOUR FOR 24 HOURS. YOU CAN PARTICIPATE IN EVERY WORK OUT OR HALF.. WHATEVER YOU FEEL IS DOABLE FOR YOU. YOU WILL NEED TO PREPARE TO SLEEP AT THE GYM AND EAT AT THE GYM AND SPEND A DAY AT THE GYM. COACH TODD, DILLON AND MYSELF DID THIS LAST YEAR AND IT WAS A HUMBLING BUT AMAZING EXPERIENCE.ALL MONEY RAISED WILL BE GIVEN TO SPECIAL OLYMPICSBECOME PART OF OUR TEAM AND SIGN UP AT :
CF24.org
WHAT IS CF|24?
CF|24 is CrossFit Gyms across North America coming together on the same day to work out for 24 hours straight. Join us on October 22, 2016 to complete one workout every hour on the hour for twenty-four hours, all in support of Special Olympics Chapters across North America.
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FESTIVUS TEAMS COMP
Women Strong Retreat
UG Series is also bringing their amazing Women Strong Retreat back for the 2nd year. The inaugural event was held in the summer of 2014, with CFI has the location for their in gym sessions, this event saw a group of like minded women of all athletic abilities in CrossFit come together for a weekend to train with, be coached by, and hang out with 4 incredible women/coaches/athletes in the sport of fitness. Michele Letendre, Jenny LaBaw, Katie Hogan and Sam Briggs!The Women Strong Retreat will be coming back, October 20th, 2016 weekend, CFI will once again be the host location, which we’re super excited about. For the retreat they’re bringing in coaches Jenny LaBaw, Katie Hogan, Sam Briggs and Becca Voigt. To train with, hang out with and coach a group of like minded women who enjoy fitness at as sport. It’s open for all fitness levels.Ladies you can register for this now here!
**All CrossFit Indestri Members Please note; as they are using our gym for this event our hours of classes will be limited or modified to off site locations during October 20th-23rd, please stay tuned to the schedule, blog and social media!
AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
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TEST WEEK!
It's test Week, meaning we have just completed a 16 week strength cycle and we are going to evaluate how we have grown. Some may make large jumps in strength and Endurance others may see gains in mobility or technique. A reminder to record your numbers as we will continue to work off percentages and times.
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MONDAY:
FOCUS: RECORD YOUR NUMBERS
CROSSFIT TOTAL!!!1RMBACK SQUATSH. PRESSDEAD LIFT
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WOD: NO WOD JUST STRENGTH TODAY
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CASH OUT:
COACH LED MOBILITY - 10 MINS
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TUESDAY:
FOCUS:
1 RM CLEAN1 RM JERK
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WOD: BENCHMARK
"GRACE"FOR TIME;30 CLEAN & JERK135/95
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CASH OUT:
200M LUNGE WALK
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WEDNESDAY:
FOCUS:
2 ATTEMPTS TO FINDMAX EFFORT PULL UPS
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WOD:
FOR TIME: - 17 MIN CAP
25 DB THRUSTERS 55/35
50 PULL UPS
25 DB THRUSTERS 55/35
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CASH OUT:
200 SIT UPS AFSAP
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THURSDAY:
FOCUS:
1 RM POWER SANTCH OR POWER CLEAN(THIS DECISION WILL BE UP TO YOUR COACH DEPENDING ON YOUR SHOULDER MOBILITY & TECHNIQUE)
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WOD: "KARABEL"
10 RFT - 20 MIN CAP3 POWER SNATCH 135/9515 WALL BALLS 20/14
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CASH OUT:
TABATAFLUTTER KICKS
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FRIDAY:
FOCUS:
1 RM FRONT SQUAT
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WOD:
2RFT
30 BOX JUMPS 24/20
20 T2B
10 FRONT SQUAT 225/155
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CASH OUT:
10 MINS TO FIND ME DOUBLE UNDERS
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SUNDAY:
STRENGTH & CONDITIONING
( REMINDER THIS CLASS IS 90 MINS)
WARM UP:
BREATHING WARM UP3 ROUNDS OF:90 SECINHALE THRU NOSEEXHALE MOUTH(AGGRESSIVE STRONG DIAPHRAGM BREATHING):20 SEC INHALE:20 SEC EXHALETHEN5 MIN CARDIO - MONO STRUCTURAL EASY PACE5:00 POST-SQUAT-THERAPY20 ARM-TO-SKY-LUNGES20 LEG-SWINGS10 STRICT-CHIN-UPS
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STRENGTH: 45 MINS
BENCH PRESSDEAL LIFTSH. PRESS1X3 @ 60%1X3 @ 67.5%3X8 @ 72%
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CONDITIONING:
10 RFT6 BURPEE BROAD JUMPS40m OH KB OR PLATE LUNGE WALK 20/12kg1 SEATED ROPE SLED PULL 150/100
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RECOVER:
ICE TUBS
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