WODS of the Week June 13 - June 19 @ Crossfit Indestri
A FEW NOTES
#INDESTRISTRONG
POOL DAY WOD
JUNE 28
CLASSES AS REGULAR TIME
6AM, 7AM, 9:30AM, 12PM, 3:30PM, 4:30PM, 5:30PM & 6:30PM
ONCE AGAIN WE WILL BE HEADING TO THE POOL FOR A WOD IN EVERY CLASS AT INDESTRI.
INSTEAD OF HEADING TO THE GYM THAT DAY PLEASE GO DIRECTLY TO THE POOL LOCATED AT:
(Centennial Aquatic Centre is located in Heritage Park at the corners of Third Street and Spruce Street (451 Third Street). **Google Link** It is operated by the Town of Collingwood Parks, Recreation and Culture Department. Contact aquatic staff at 705-444-2500 x3382 for more information.)
IF YOU ARE NOT COMFORTABLE IN THE WATER WE WILL HAVE ON DECK OPTIONS AND POSSIBLE THE SHALLOW POOL AS WELL. THIS IS AN EXCELLENT OPPORTUNITY TO TRY SOMETHING NEW AND MAYBE STEP OUTSIDE YOUR COMFORT ZONE.
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JUGGERNAUT CYCLE & TESTING
SOME OF YOU HAVE NOTICED WE ARE STARTING A NEW STRENGTH CYCLE FOR OUR POWER LIFTS (SQUAT, SH.PRESS, DEAD LIFT & BENCH PRESS)
THIS IS A 12 WEEK CYCLE AND WE WILL BE DOING THE WAVE OF 10'S (meaning the reps of 10 and subordinates) AND THEN TESTING OUR 1 REP MAXES. THE TESTING WEEKS WILL BE THE WEEKS OF JUNE 27-JULY 10. THIS WILL ALLOW US TO SEE HOW WE HAVE IMPROVED SINCE OUR LAST TESTS, EVALUATE OUR PREVIOUS STRENGTH CYCLE AND SET NEW NUMBERS TO WORK WITH IN THE UPCOMING STRENGTH CYCLE - (JUGGERNAUT CYCLE)
I HAVE BEEN USING THE SUNDAY STRENGTH AND CONDITIONING CLASS THE PAST 10 WEEKS AS GUINEA PIGS FOR THIS CYCLE AND THE RESULTS ARE INCREDIBLE. NOT ONLY DO THESE LIFTS IMPROVE THIER POWER LIFTING BUT THE OLY LIFTS, POWER MOVEMENTS AND OVERALL PERFORMANCE IS VERY EVIDENT EVEN WITHOUT FINAL TESTING YET. IT HAS ALSO BEEN A GREAT WAY TO SUBSIDE INJURY AND ATTACK IMPROPER FORM. WE ARE EXCITED TO BRING THIS TO THE MASSES AND SEE THE RESULTS TO COME.
STICK WITH THE PROGRAMMING, BE CONSISTENT, TRY HARD AND YOU WILL GET RESULTS.
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COMING UP AT CrossFit INDESTRI
AcuFX is back this Monday!
Jenn Redding is back at CFI this Monday, June 13th. If you're interested in booking an Acupuncture appointment check with Jen or Steph to see what appointment times are available. We will also have a Massage Therapist available to book appointments with on Wednesday's. Stay tuned for more details on Massage shortly!
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!
Our very own Striker Coach is fighting at the Hersey Centre!
CFI Crew Striker Coach Jay "Hardknoxx" Alexander has a fight coming up Saturday, September 24th at the Hersey Centre in Mississauga. We'd love to get a few CFI tables at the fight supporting Jay!Details on tickets and a sign up sheet are on the counter at the gym. Kelly needs to know numbers by July 9th!Let's get out and support our very own Jay "Hardknoxx"!**PLEASE NOTE THAT STRIKER CLASSES THIS COMING WEEKEND, ADULT CLASS SATURDAY, JUNE 18TH AND KIDS STRIKER CLASS ON SUNDAY, JUNE 19TH ARE CANCELLED!**
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
AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
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MONDAY: "FreeStyle"
STRENGTH:
DEAD LIFT (SUMO IS ALWAYS AN OPTION)
5@55%
5@62.5%
10@67.5%
10@67.5%
10@67.5%
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WOD:
3 RFT40 AIR SQUATS20 HANG CLEANS 95/65
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CASH OUT:
FOAM ROLL
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TUESDAY: "Butterfly"
WOD ONLY: 30 MIN CAP
INDESTRI BENCHMARK
FOR TIME5KM RUN100 PUSH UPS
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CASHOUT: 10 MIN MANDITORY
MEAT HEAD YOGA
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WEDNESDAY: "Back"
STRENGTH:
SH. PRESS1X5 @ 50%1X3 @ 60%1X1 @70%1X AMRAP @ 75%
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PARTNER WOD:
6 RFT ALTERNATING ROUNDS PARTNER A: 10 KB THRUSTER 24/1610M 1 ARM (L) KB OH LUNGE WITH KB 24/1620 T2B10M 1 ARM (R) KB OH LUNGE WITH KB 24/1610 KB SWINGS 24/16PARTNER B:PLANK HOLD
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CASH OUT:
5-4-3-2-1
STRICT PULL UPS
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THURSDAY: "Breast"
CONDITIONING:
ROW (REST 1:1)
6X 250M
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WOD: 20 MIN CLOCK
DEATH BY POWER SNATCH 75/55 INCREASE BY 2'sONCE ELIMINATED FINISH REMAINING TIME WITHAMRAP30 KB SWINGS 24/1620 SIT UPS10 AIR SQUATS5 BURPEES
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CASH OUT:
20 CAL BIKE20 V-UPS10 CAL10 V-UPS
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FRIDAY: "Side"
STRENGTH:
BACK SQUAT
1X5 @50%
1X3 @60%
1X1 @70%
1X AMRAP @ 75%
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WOD: "Sherwood Fitness Test 11/12"
CROSSFIT LINCHPIN TEST 11
4 Rounds for time of:
- 21 Wallballs 20/14
- 18 Pull-ups
- 15 Kettle Bell Swings 53/35
- 12 Handstand Push-ups
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CASHOUT:
3X10 BICEP CURLSSUPERSET3X10 DB ROW
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