WODS OF THE WEEK JULY 25-31 @ CrossFit INDESTRI
#INDESTRISTRONG
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CrossFit INDESTRI NEWS
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COMING TO INDESTRI:
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CrossFit STRONGMAN COURSE
We're excited to have one of CrossFit's Speciality Courses coming to Crossfit Indestri this July!
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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Women Strong
Save the Date Ladies! UG Series is bringing Women Strong back this year!!! The all NEW Women Strong pairs competition will take place at multiple boxes across Canada on Saturday, September 17th, 2016. The locations will be announced shortly, but I'm sure you have probably already guessed that CFI will be one of the locations! So pencil the date in your calendar now!They're 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, so stay tuned to the new Women Strong pages on FB, Instagram and UG for more details!
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NAME THAT THEME IS BACK
WINNER WILL GET A FREE INDESTRI T-SHIRT - 1st TO ANSWER
SEND YOUR ANSWERS TO STOUTY@INDESTRI.COM
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OLY LIFTING CLASS IS BACK
THURSDAYS AT 6:30PM THE CLASS WILL BE OLYMPIC LIFTING CLASS WHERE YOU CAN DIAL IN YOUR TECHNIQUE AND INCREASE THE QUALITY OF YOUR LIFTS. THE PROGRAM WILL BE LAID OUT BY COACH DILLON FREMLIN. WE LOOK FORWARD TO PEOPLE TAKING ADVANTAGE OF THIS CLASS AND USING THIS TIME AT ANY SKILL LEVEL.
WE WILL BE ADDING THE PROGRAM TO THE WEEKLY WODS
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AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
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MONDAY: "WRATH OF KHAN"
FOCUS:
BACK SQUAT
5@50%
3@60%
2@70%
1@75%
AMRAP@80%
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WOD:
75 BACK SQUATS 185/125 or Rx+ 225/155EVERY TIME YOU RACK 25 KB SWINGS 32/24
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CASH OUT:
10 CAL ASSAULT BIKE8 BURPEES5 CAL ASSAULT BIKE4 BURPEES
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TUESDAY: "GENERATIONS"
Keep the warm up to 10 minutes
FOCUS: 15 MINS
5 min lifting warm upthen10 MIN EMOMCLEAN + JERK3+1 @ 70%
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WOD: 20 MINS
50m SPRINTS x 5Rest 1 minute between eachbreak for 3 minutesAMRAP 12 minutes of:1 ROPE CLIMB, 15 ft100m RUN WITH SAND BAG OR SLED (Rotate items 50m x 2)1 STONE G2SH, (HEAVY)
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CASHOUT: 10 MINS
ROM WOD
1 MIN DRAGON WITH SAMSON (L)1 MIN LOW DRAGON (L)1 MIN LIZARD (L)1 MIN DRAGON WITH SAMSON (R)1 MIN LOW DRAGON (R)1 MIN LIZARD (R)2 MIN SADDLE with EAGLE1 MIN HALF SADDLE (L) use a med ball and ab mat if needed for mobility issues1 MIN HALF SADDLE (R)use a med ball and ab mat if needed for mobility issues
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WEDNESDAY: "CONTACT"
WARMUP: 10 MINS5 ARM-TO-THE-SKY-LUNGES5 4-POINT-SQUATS10 CHERRY-PICKERS3:00 of Pistol Squat from box
FOCUS: 20 MINS
DEAD LIFT3@60%3@67.5%8@72.5%8@72.5%8@72.5%
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XPT LIFE WOD: 24 minutes
MENTAL CONDITIONING3RDS:60 ASSAULT BIKE - Track Cals:60 DB SURRENDER (hold goblet style):60 Dumbbell SINGLE-LEG-DEADLIFTS 55/35Rest 3:003RDS:60 ASSAULT BIKE:60 IRON CHAIR SIT:60 HSPU OR HOLDS
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CASH OUT: 6 mins
RECOVER WITHSLOW PAUSING WALL-SQUATS 2:00KNEE-360 1:00/sideLAX BALL 1 MIN PER FOOT
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THURSDAY: "BEYOND"
FOCUS: 10 MINS
BULGARIAN SPLIT SQUATS with KB/DB4X8 (4 PER LEG)
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HERO WOD: "JERRY" 30 MINS
"JERRY"
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.For timeRun 1 mileRow 2KRun 1 mile
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EXTRA WORK: IN SUCCESSION
3X10 DB ROWS3X10 DB LAT RAISES3X10 DB CURLS
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FRIDAY: "NEMESIS"
FOCUS: 15 MINS
SH.PRESS
5@50%
3@60%
2@70%
1@75%
AMRAP@80%.
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WOD: 15 MINS
3 MIN AMRAP1 SH.PRESS 115/753 PUSH PRESS 115/755 PUSH JERK 115/75rest 3 mins3 MIN AMRAPRING DIPSrest 3 mins3 MIN AMRAPPUSH-UPS
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CASHOUT: 8 MINS
TABATARUSSIAN TWISTSTABATAPLANK HOLDS
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SUNDAY: STRENGTH & CONDITIONING
WARMUP
1000M ROW or 800 RUN2x10 AIR-SQUATS with :05 pause at bottom10 FRANKIENSTIEN KICKS10 TOUCHDOWNS
STRENGTH
3 x 4 @ 90% of 1RM FRONT-SQUAT3 x 8 OHS (TECHNIQUE BASED)3 x 6 DB CURLS ss with 3 x 6 STRICT PULL UPSRest 5:00
PRIMAL CONDITIONING
5 ROUNDS10 BENCH PRESS 155/105100m BEAR-CRAWL16 PISTOL SQUATSRest :60 between rounds
RECOVER
25m 1 ARM HIGH 1 ARM LOW KB CARRYROLL-OUT-HAMSTRINGS 2:00/side3:00 ROLL-OUT-THORACIC
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