WODS of the Week May 30 - June 5 @ Crossfit Indestri
CrossFit INDESTRI
A FEW NOTES
#INDESTRISTRONG
ARE YOU BUYING INTO
THE FULL PROGRAM?
It Takes
It includes recovery, coaching and mobility
Every Crossfitter (athlete = you) goes through a "tight" time or has range of motion issues. We ask a lot out of your body each week and we expect you to take time to look after it. If you ignore those joint aches or tight muscles they will eventually with out a doubt become an injury.. The purpose of the workouts and the classes and our motto in general is to get fit to do things outside the gym and enjoy what life has to offer us. If we get hurt training then we need to look at how we are moving, recovering and fueling so it can it be prevented.Now as coaches we will do everything we can to recognize movement issues, i try to watch your face to see are you pushing through something that you shouldn't be. The old saying "no pain no gain..." is more like "no brain more pain and definitely no gain." There are times when muscle soreness can be pushed through but when it becomes a reoccurring piece or is stopping you from training then ask yourself these 3 questions. (Note: never push through joint pain)
- Am I spending 15-20 minutes a day stretching, rolling out and recovering (self massage, massage or therapy) if the answer is no... then find that time after a workout, after dinner, in the morning or watching TV at night. I personally like to do it before bed, I feel rested and loose for a good nights sleep.
- Am I fueling after and before workouts and consistently hydrating through out the day? Am I getting enough sleep? (8 HOURS) IF THE ANSWER IS NO...Then take the time to ask a coach for advice, read up in the crossFit Jopurnal or take a minute away from the TV and listen to a you tube video, podcast or read a book. If you are unsure who to listen to or read ask your coach.
- Am I worried about how much I lift vs How well I lift it? Do I listen to my coach? If the answer is Yes & No? Simple Pay attention in class, ask questions (we want you to feel as confident as possible in your movement) Tell your coaches about pain during any movements or after workouts. We are here on this journey with you and we want you to be the best, healthiest version of yourself and if you are letting your ego do the thinking and your ears are closed during instruction time... Put your listening ears on and tell your ego to wait outside. Technique over weight, Quality over Quantity and Strength over Aesthetics all day every day.
TALK TO YOUR COACH, THERES ALWAYS A VERSION OF THE WORKOUT THAT WILL CRUSH YOU JUST THE SAME AND ALLOW FOR YOU TO PROGRESS OR HEAL THOSE ACHY JOINTS.
STOUTY
P.S.
COME TO MOBILITY
CLASS ON SUNDAY @ 9AM
Recover in a tranquil space!
For those interested, Jennifer Redding is back at CFI this Monday, May 30th for treatments in acupuncture/cupping. Check with us for available appointments with Jenn if you're interested.
**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!
COMING TO INDESTRI:
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: ""
STRENGTH:
5X10 @65%
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WOD:
STOUTY WODWelcome to my world, I thought I would give you a taste of what a daily wod is for me...This WOD will be done seated with out using your legs..
FOR TIME: 30 Min Cap
1000M LEGLESS ROW OR SEATED SKI ERGthen5 Rds20 Seated Wallballs 14/10 @ 9ft/8ft (20 inch box seat)15 Seated on floor Db Snatch 35/2010m Army crawl (arms only)5 Strict weighted pull ups 35/20
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TUESDAY: ""
STRENGTH:
BACK SQUAT5X10 @65%
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WOD:
"Griff"For time:Run 800 metersRun 400 meters backwardsRun 800 metersRun 400 meters backwards
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CASHOUT:
MOBILITY
WEDNESDAY: ""
STRENGTH:
DEAD LIFT5X10 @ 65%
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WOD:
MASH UPCLOCK STARTS @ 0:00 "ANNIE" - 0:00 - 10:0050-40-30-20-10DUSIT UPS10:00-12:00 REST12:00 - 16:00 TABATA PLANK HOLDS16:00 -17:00 REST17:00 - 21:00 4 MIN AMRAP 3 BURPEE KB HIGH PULL 2 THRUSTER 24/166 T2B
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CASH OUT:
LEARN TO FRONT ROLL
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THURSDAY: ""
STRENGTH:
SPLIT JERK6X2%-70%-75%-80%-85%-90%
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WOD:
"Kelly"5RFT - 20 MIN CAPRun 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball
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CASH OUT:
MEAT HEAD YOGA
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FRIDAY: ""
STRENGTH:
POWER SNATCH RACHET15 MIN EMOMSTART @ 55%INCREASE BY 5LBS EVERY ON SUCCESSFUL LIFTSDECREASE BY 15LBS ON FAILED LIFTS
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WOD: "Sherwood Fitness Test 9/12"
CROSSFIT LINCHPIN TEST 9
5 Rounds for time of:
- 50 ft Handstand Walk (sub partner wheelbarrow walk or 8 wall walks)
- 5 Squat Cleans 225/155
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CASHOUT:
400M PARTNER MEDBALL PASS RUN 20/14
IF YOU DROP THE BALL 3 BURPEES EACH
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