Do not forget our Christmas party will be held this Saturday at 8pm.  Location is Molly Blooms, and the pub will be closed to the general public.  $30 at the door for food and 4 alcoholic beverages.  It will be a fun-filled time with awards being delegated to some outstanding indivduals!

As Christmas draws to a near, there are a lot of families who are not as fortunate as some.  Every year we hold our food drive, and will do so again.  There is a donation box at our gym for non-parishable food items.  The food bank is asking for healthier choices, and where better to get those healthy options, CrossFit Indestri of course.  They would like to see more canned vegetables and fruit, as well as canned meat.  No, the meat does not have to be SPAM, but tuna, salmon, etc.  Please donate, and help those in need.

We will be accepting toys as well.  A lot of young children go with out toys at Christmas.  There will be a Christmas tree at the gym for toys to be put under.  We will take them to the Salvation Army near Christmas time.

Keep an eye out for holiday hours as well.  Most likely closed Christmas eve, Christmas Day, and re-open Boxing day for our annual “Frogman Christmas”.  Always a great way to work off all the egg nog and extra servings of stuffing:)

 

Food Fact:  Here is the average square footage  of land needed to produce a thousand calories consumed by humans in the U.S.

Beef- 1,557

Dairy- 94

Pork- 57

Poultry- 44

Eggs- 32

As the earth’s population continues to rise (estimated 9 billion by 2050) food produciton will need to double.  Why?  As the world economy grows, especially in Asia, the desire for meat does as well.  More land is needed to produce beef than all other meat or produce.  This has led to the increase of antibiotics and hormones in meat production.  The higher the yield off one head of cattle, the more mouths can be fed.

Some food for thought;)

 

Reminder, the inaugural “North of 9 Feats of Strength” will be held Saturday, December 13th at 9am.  Registration will begin at 8:30am, and first lift will be at 9:30am.  CLASSES ARE CANCELLED FOR THIS DAY.  We are looking for volunteers and judges.  This is only a 3 hour event at most, and judges and volunteers will be rotated to stay fresh and enjoy the competition as well.

Here is your CrossFit WOW for the week of December 7th!

Monday

100 Dead Lifts for time!  LOL, just kidding.  If you know someone, or attend a CrossFit gym who still does Dead Lifts during a timed High Intensity workout, GET OUT WHILE YOU STILL HAVE YOUR BACK HEALTH!

Dead Lifts are very important for focus and strength, but utilizing them during times workouts is a recipe for disaster.  Once we cut out dead lifting from our timed workouts, back issues ceased.  Not sure why not all other CrossFit facilities have done the same thing.

Focus:

Yes!  Dead Lifts

1 warm up set of 10 reps

2 warm up sets of 5 reps

3 working sets of 2 reps

*Remember, to dead lift heavy takes a great amount of core strength to be successful.  Are you able to sustain a plank for prolonged period of time?  Can you touch your toes to the bar from a dead hang position?  If the answer is no, rethink how much you should be lifting.

 

Increase your heart rate  with the following CrossFit workout:

200 dead lifts for time!  Just kidding;)

5 rounds of the following with 95/65#s:

1 power clean

2 front squats

4 front rack lunges

6 front rack lateral squats

40 lateral hops over bar

*Consider moving perfectly during this CrossFit workout.  There is no point of doing something if you are not going to do it right.  Listen to what your coach says, they tend to know what the hell they are talking about, and understand the movement of the body, this is why we allow them to coach at our facility.

 

Tuesday

Let’s switch it up early this week, and work on that endurance so many of us are lacking.  One trend I have noticed in the CrossFit world, and some Indestri members are guilty of as well, is the lack of cardiovascular training.  This is due to the focus of weight lifting rather than a balance between the two.  CrossFit works, but you have to put the time in to get the results.  I love the weight lifting side of training, as it is what I am good at and enjoy immensely.  However, it has never been, nor will it ever be, my main focus.  I understand the health benefits of being a well rounded athlete.  I like the fact I can lift with strongest guys in the CrossFit community, but can go out and run 10k through Kolapore in less than an hour.  Not many CrossFitters nowadays can do such things.  And this is what CrossFit was originally about.  Being good at everything, and not specializing.

Focus:

Start off with 5 rounds of ME push ups

Superset with Bent Dumbell Rows 5 sets of 10 each arm

 

Here is your workout for Today!  Enjoy this cardio/core blaster!

4X 3 Minute rows

Rest 1:1

*Set the rower to 3 minutes and try to row further in each set of rows*

During rest perform the following:

Rest 1- 100 Sit Ups

Rest 2- 50 Atomic Sit Ups

Rest 3- 30 Hanging Leg Raises

 

*Finish the day off with holding the bottom of your squat position for 5 minutes.  Every time you stand up and break 5 burpees.  This is tougher than it sounds, and is half the time Kelly Starrett asked everyone to do during the first ever mobility WOD*

 

 

Wednesday

Let’s get our upper body going a bit today.

Banded Shoulder Press

Hang a pull up band off each end of barbell weighted with Kettle Bells and perform the following:

2 warm up sets of 10 reps

3 working sets of 10 reps

Increase weight if you can.  Remember, not only can you utilize Kettle bells for this exercise, but the steel plates that are available.  Small increases with weight can be beneficial.

*What is the benefits of banded barbell exercises?  Healthier, stronger shoulder girdle.  Last summer I experimented with the earthquake.  The Monday after the Beach WOD my one rep max shoulder press was 125 pounds (mind you I took some time off, maybe too much, after hand surgery).  By end of September, without touching barbell shoulder press, or any other exercise of the like, I increased my shoulder press to 195 pounds.  Never performed less than 10 reps with every exercise.  How does it work?  Unstable lifting wakes up the small scaline muscles that sit dormant during barbell work.  By activating those muscles, and strengthening them, they will be recruited when going back to a regular shoulder press, split jerk, or any other shoulder dominant exercise.  Is this something you would be interested in?  I am sure it is.  See you Wednesday for some hard ass lifting.

Increase your heart rate with the following CrossFit Benchmark:

“Mary”

20 Minute AMRAP:

5 Handstand Push Ups

10 Pistols

15 Pull Ups

 

*Handstand Push Up can be scaled by 30 second handstand hold.  Do not stack mats under your head 3 high.  No benefit to this method.  It’s like doing a push up on your knees, or attempting pull ups without a band.  How can you judge if you should do a handstand push up?  Are you able to shoulder press close to your body weight?  If answer is no, how the heck do you think you will be able to push yourself up into a handstand?  In the words of Tammy, “Just sayin”;)

*Pistols are the Muscle up of leg exercises.  You need the strength and perfect technique to execute the exercise.  Do not attempt unless approved by a coach during the workout.  Scaling option is sit on box, extend leg out and stand.  Alternate this movement from leg to leg for 10 reps.

*Pull Ups, the ever evasive for some.  I have watched for the past couple of years people continue to attempt pull ups without a band when they are not able to perform them.  It is a situation that must cease today.  We had a great rule at my old gym back in Australia.  Men had to perform 10 strict pull ups before kipping, and females 5 reps. There is no shame in using a band and opting for strict pull ups.  Look at it like this:

If you know your 1RM back squat is 200 pounds you would not attempt 250 pounds for multiple reps.  Why is it, if you are not able to perform a body weight pull up, you will attempt to perform multiple reps whether you look like you are pedaling a bicycle, or flailing around uncontrollably while kipping?

We are not fitness in a pill.  There is no magical formula with programming to make you stronger in one week.  This s@#$ takes time.  Why am I able to hang clean 315 pounds?  21 years of performing, perfecting my hang clean technique.

Rant over.  Enjoy your workout;)

 

 

Thursday

Our weekly ancillary day has been frustrating for some.  Especially last week when forced into proper position to perform a Bulgarian split squat.  It is an exercise that shows how WEAK your hamstrings really are!  If you think there is no benefit for what we program on Thursdays, do not cry to the coaches when you are not making the “gains” you once were at CrossFit Indestri.  Again, those of you who have followed the Indestri Training Method to the “T” have seen the largest gains, and increase in overall fitness and health levels.  Working on your Pull Ups after hitting a hard workout, or wandering over to the platforms to hit some snatch without supervision is not beneficial.  There is a reason CrossFit has worked so well.  Classes are coached, safety is put first, and the risk of you injuring yourself is decreased significantly.  It is a pisser when those of us forget our roots, and how we got to where we are.

Rant over!  Here is the workout for Thursday.

Ringed Scap Retraction Pulls

5 sets of 10 reps

superset with

Face Pulls

5 sets of 10 reps

 

Snatch Pulls from ground

5 sets of 5 working reps

 

Hang Split Snatch

5 sets of 1 rep

 

Friday

 

Let’s finish up with a Coach Stouty special!

Start off with some mobility to get loosened up and then perform the following:

“The Perfect Storm”

750m Row

30 Front Squat 95/6Visit Site5

30 Box Jump

20 Burpees

30 Clean 95/65

20 Push Ups

30 Wall Ball Sit Ups

30 Walking Lunges with Med Ball

750m Row

 

 

Tyson Hamilton Hornby  (Yes, Hamilton is my middle name)

CrossFit Indestri

200 Mountain Road, Unit 3

Collingwood, ON L9Y 4V5

705 444 0006

crossfitindestri.com