Wow (no pun intended), what a great weekend!  Kicking off Saturday with our inaugural “Feats of Strength” competition.  20 competitors from the North of 9 area.  There are some serious lifters out there, and they enjoyed themselves immensely.  Everyone PR’d something, if not all their lifts.

Our own Jake Wegner hit a 545 pound dead lift.  Heater placed 2nd in the men’s division.  Michelle won the spirit award for showing up and doing whatever she could.  Great atmosphere all around, and we had plenty of compliments on our facility and the organization of the event.  We could’t have done it without all our volunteers.  Again, thank you for your ongoing support of our facility, and the friendships we have forged.  It’s what CrossFit Indestri is all about;)  I have added in a few photos from the comp for the blog.  I apologize for the lack of CrossFit meme, but these pics need to be shared.

 

There are plenty of rumors flying around of exciting news for Indestri in 2015.  Stay tuned, as we will fill all of you in when all is solidified and introduce our new programs in 2015;)  Exciting times!

 

 

Monday

Well, it is a Monday, so we might as will do the right thing and go with heavy something!  There is a video of Raymond Pr’ing his clean at the Feats of Strength this weekend, and I have watched it multiple times due to the celebration dance after nailing the lift.  However, if you can, get on facebook and watch it for another reason- the bar path of the clean.  It doesn’t get any better than what Raymond did on the weekend.  When watching the video, he sets up a bit low for my liking, but I can’t be over analyzing with it as his bar path is picture perfect.  As soon as he starts his pull above his knee, wrists curl into his body, bar flies straight up, and he manipulates his body around the bar drifting an inch or two backwards to make his catch.  He is definitely Indestri trained in CrossFit.

Too many times I see people launching the bar off their thighs and having to go chase it (Jake Wegner).  Not very efficient movement.  Keep bar tight, manipulate body around bar, and be an Indestri athlete.  Pretty easy stuff to remember (Jake Wegner).

So, I guess you know what you will be doing to start the week off.  Some heavy cleans!

Focus:

Heavy cleans

5 sets of 1 heavy rep

*look for a 1rm today!*

 

Increase your heart rate with the following CrossFit style workout:

2 Rounds, with 2 minutes at each station:

Row for calories

Prowler Push

Lateral Hurdle Hops

Wall Balls

Reverse Burpess

Rest

Have fun with this one!

 

Tuesday

 

Tuesday it is!  Let’s look at Power Snatch heavy singles!  Wow, it is just one of those weeks where we want to go heavy with everything;)  Let’s have fun with it.

Remember, we want to see hip and knee flexed in receiving position.  Training with lighter weight, and increasing in smaller increments will make for much larger gains in the long run.  Just sayin’ (In the words of Tammy).

 

Power Snatch

5 sets of 1 heavy rep

*Look for a PR here*

 

Increase your heart rate with the following CrossFit type workout:

1 Power snatch at 70%ish of heaviest single today

10 dips

2 Power Snatch

9 dips

3 Power Snatch

8 dips

…………. and so forth and so forth until you reach 10 Power snatch and one ring dip

 

Wednesday

Wednesday already!  My how time flies when you are hitting heavy s@#$ all week long.  We will switch up the pace and perform the following workout.

Focus:

Shoulder Mobility and Scap Retraction

EMOM 3 Strict Pull Ups (weighted if you are a ninja) for 8 minutes

 

Increase your heart rate with the following CrossFit workout:

Row 6X250

while partner is rowing, sprint through suicide and rest until partner gets off rower

 

 

Thursday

The day I have been looking forward to all week, let alone all year, or since the last time we did it.

CROSSFIT TOTAL DAY!!!!!!! 

If you attended the comp on the weekend, I hope you took notice of the athletes competing, and their form.  You can definitely tell who attends classes coached by professionals, not only at Indestri, but every other box who competed, just by how they execute movements.  The back squat technique with everyone was impeccable.  Not one sacrificed their knee positioning to get a heavy lift.  S@#$, they didn’t have to, as they understand the importance of coaching, and how it will benefit them when they attend competitions.  Great job to all the Indestri athletes, you can see the difference in who attends classes on a regular basis and how coachable you really are.  When you become un-coachable, or think you may know more, that is when injuries occur, and you do not make the gains you were hoping.

 

Find your 1RM in the following lifts:

Back Squat

Dead Lift

Shoulder Press

15 minutes to find each

 

Friday

 

Ok, it is Friday, and those of you who say “I don’t get anything out of CrossFit Total day, because my heart rate wasn’t increased at all”, here is your Stouty chipper for the week!

WOD From Hell:

15 barbell cleans (155 pounds/100 pounds)

30 toes-to-bars

30 box jumps (24”/20”)

15 muscle-ups (females: 10 muscle-ups)

30 push presses (40-pound dumbbells/25-pound dumbbells)

30 double-unders

15 thrusters (135 pounds/95 pounds)

30 pull-ups

30 burpees

300 feet overhead walking lunges (45-pound plate/25-pound plate)

*Yes, we have scaling for Muscle Ups- 30 Pull Ups

*Yes, we have scaling for Toes to Bar- Hanging Leg Raises

Have a ton of fun with this one;)

 

 

 

 

Tyson “I preach inclusiveness for all” Hornby

Founder of the Indestri Training Method

CrossFit Indestri

200 Mountain Road Unit 3

Collingwood, ON L9Y 4V5

705 444 0006

crossfitindestri.com