Wow! Halloween has come and gone, and the next big day to look forward to is the CrossFit Indestri Christmas party! We will be announcing the Christmas Party details soon.!
We have posted our inaugural strength competition at Indestri, and you can register by clicking the banner “North of 9 Feats of Strength” at the top. Cost is $30 per person. Check out the facebook events page as well for up-to-date details. We are limiting space to 50 people. This event is inclusive to all, as we will be using the sinclair formula to level the playing field. Would like to see a strong showing from our Indestri disciples!
We hope everyone enjoyed their first WOW week! We will continue with the WOW, as it gives everyone a better idea of how to plan their workouts for the week. And gives everyone an opportunity to utilize open gym and hit a CrossFit workout they may have missed, or will not be around to do. The barbell club has been well attended for the last two weeks, and love how so many of you are willing to become better lifters. Remember, we pride ourselves on technique before speed at Indestri. We want to give more variety to our CrossFit members and will be adding in Barbell Club programming that will be another option for our members to utilize to their liking.
Here is your CrossFit #wow for the week of November 2nd
We will start off the week with pressing overhead. Shoulder press is by far the hardest lift to increase strength. Moving away from the barbell and working on ancillary exercises is the best way to improve pressing overhead. Shoulder stabilization, one arm kettle bell presses, Sotts, Turkish Get Ups are all great exercises to increase shoulder strength. Working with a barbell constantly can lead to exclusion of smaller muscles in the shoulder capsule.
Another error athletes make is throwing their back into the exercise. How can this be avoided? By engaging your posterior chain, and pelvic tilt. When setting up for your lift, do not rush it. Get your feet in the proper position, lock down core, and put slight flexion in your hip (which in turn will put slight flexion in your knee). By doing so, your hamstrings and glutes become engaged. Hold this position through out the entire lift. Do not cheat yourself by trying to push press the barbell out of this position. Have a look at the picture below. This is what happens to the disks in your back when performed poorly.
Let’s warm up those shoulders with 2 sets of 5 Turkish Get ups then hit the following:
2 warm up sets of 10 reps each then;
3 working sets of 3 reps (Working sets. Need I say more?)
We will complete the following workout to increase the heart rate today:
3 Rounds of the following:
5 Push Press (80% of your heaviest shoulder press from focus work)
10 Strict Pull Ups (If you need a band, make it challenging)
The upper body is going to be feeling it from Monday. Let’s switch up gears and give those shoulders a break. We will start off today with endurance training. It is strange, so many CrossFit gyms do not program enough endurance training. Even Rich Froning needs more endurance training. How can someone be crowned fittest on earth, but was walking during the run portion of the endurance event during the CrossFit games? It baffles me, but then again, I am from the dark ages (pre-Reebok days). Where to be fittest, you had to be fit in all three CrossFit modalities; Weightlifting, Gymnastics, AND Endurance.
Great CrossFit facilities program straight up Endurance training. And we will do the same.
Coaches will get those hips loosened up after a vigorous warm up before hitting the row today.
Partner up, and rest 1:1
Let’s finish off with the following ancillary strength exercise:
Reverse lunges 4 sets of 10 reps (5 each leg)
*Super set with 10 reps of lateral squats (5 each side with same weight utilized in reverse lunges)
Hump day! The second most dreaded day of the week. For most of us, it is the middle of the work week, and the weekend is far far away. What better way to get through it then hitting a CrossFit workout! We will begin today with focus on Dead lifts. The working sets are meant to be heavy, but let’s be mindful of keeping our core tight. Sarah and I talk extensively about programming, what is right, what is wrong, when it comes to CrossFit. You know our stance on Dead Lifts, and has led to a safer place for everyone to train. How can you judge whether or not you have the core strength to do heavy dead lifts? Are you able to perform a strict toes to bar? How long can you hold a plank? If you are questioning your ability to do either exercise, maybe heavy dead lifts are not for you. This is why we will always give you the option of Sumo Dead Lift. Keeps your torso up right, and spine neutral.
Dead Lift or Sumo Dead Lift
3 warm up sets of 10 reps (Not heavy. Keep your spine in a neutral position. Pin your shoulder blades back)
3 Working sets of 3 reps
Increase your heart rate (might as well work on that core strength):
3 Rounds of the following:
3 Hang Clean at 70% of your 1RM Clean (If you do not have these numbers recorded somewhere, use PR board in gym or purchase one of Indestri journals to record your workouts. How else will you judge your progressions?)
Plank 30 seconds
30 Atomic Sit Ups
30 Hanging leg/knee raises
By now, attending 3 classes this week can be tiring. We will perform 30 minutes of shoulder and knee therapy coupled with mobility. Yes, yes, some of you are too good to attend such a class, as you are so awesome at everything. Good luck at the CrossFit games next year! When everyone else is making gains with these little tidbits of ancillary exercises, do not whine to the coaches. We will follow up with a challenging interval workout.
Banded shoulder work (Sub-scap work)
Overhead lunges with KBs (Keep light, focus on engaging shoulders)
Banded walking series (Bands should be placed just above knees. Sit back in heels and force knees out)
Ball Squats 4X10
Increase your heart rate with the following:
Perform the following 15 times with 30 seconds of rest following each round:
1 Power Snatch @ 90% of your 1RM
25 Double Unders
*This workout is meant to make you fail while hitting Power Snatch. If you fly through this workout without struggle, you did not execute it properly*
Thank God It’s Benchmark Friday!
THE GYM WILL BE CLOSING AT 11AM ON SUNDAY FOR AN EVENT. GET YOUR WORKOUTS IN EARLY!
Well, the end of the week is here, so we might as well hit an Indestri CrossFit benchmark! These are my favourite days, as we expect everyone to bring the right attitude, coupled with 100% effort from each and everyone of you! It is a doozy of a CrossFit workout, and most will have to scale. First, let’s hit some back squats! Get those hips back while simultaneously forcing your knees out, not forward. Get those hips as deep as mobility will allow. Remember, no reason to squat to depth creating valgus knee traction. There is no glory in sacrificing your body for deeper squats. They will come in time;)
2 warm up sets of 10 reps
3 working sets of 3 reps
Benchmark for the day:
We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
20 Minute AMRAP of:
2 Muscle Ups (2 Pull Ups and 2 Dips)
4 Handstand Push Ups (30 Second handstand hold)
8 Kettle Bell Swings @ 2 Pood (32 kg)
Hope this week looks like a lot of fun!
200 Mountain Road, Unit 3
Collingwood, ON L9Y 4V5
705 444 0006