October 10, 2018

Therapy Room – Thursday, October 11th, 2018

Therapy Room

Our resident Acupunk Jenn Redding (ACUFX) is now here weekly! We’re thrilled that Jenn has moved back to Collingwood with her family, and is now available for bookings Monday, Tuesday + Wednesday in our therapy room at the gym!

Jenn offers Acupuncture, Gua Sha + Cupping, and is a wealth of knowledge! If you’re having an nagging little things going on, do not “just live with it” get it taken care of!

If you’re interested in learning more about Jenn, or booking an appointment inquire with Jen or Steph we would love to get you set up!

Thursday, October 11th, 2018

Focus:

Bulgarian Split Squats

5/5 x 4 sets

WOD: WODAPALOOZA Week 2 – WOD 4

Presented by CBD Medic

16min AMRAP

Devil Press 50/35
DB Step-up 24/20″
2/2, 4/4, 6/6, 8/8, 10/10

Scaled Option – WZA

35, 20 lbs

1 DB for Step-ups

Scaled Option – Indestri

Devil Press @ 20, 10 lbs

20 in abox –Step-ups, unweighted

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Cash Out:

Coaches Choice

Check back each night at 8pm for the next days WOD

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Jen Nichol No Comments AcuFx, Acupuncture, collingwood, crossfit, crossfit indestri, WZA

October 10, 2017

Self Care – Wednesday, Oct 11th/17

Self Care

There seems to be a big misconception about self care being “pampering” or something “luxurious”. Let’s look at it this way, do you consider an oil change on your car to be “luxurious”? Or waxing your skies to be “pampering”. Absolutely not, it’s something that you need to do in order for your car or skies to perform properly.

You’re athletes, you’re training hard in the gym. In order for you to train and move properly you need to maintain your bodies properly.

That means, self care…..
Mobility, ROM WOD, massage, acupuncture, chiro, physio, rest days, bathes, proper sleep, mediation. There are lots of different forms of self care. Whatever it is you need, make sure you’re setting aside time for it!

We offer multiple opportunities for self care at CFI. From mobility class on Sunday with a ROM WOD feature, to some self care products in our retail area (lacrosse balls, MTR kits, Sidekick Tools), to a mobility area with form rollers and lacrosse balls which you can use before and after classes, we also have a beautiful Therapy room with phenomenal therapists (RTM Massage & Acupuncture, Gua Sha and Cupping) which you can book time in.

Everyone’s self care routine is different, but the one thing we all have in common is that we need it to maintain a healthy and injury free body! So if you’re been neglecting your own self care, it’s time to step it up!

Wednesday October 11, 2017

Focus: 10 mins

5 sets

Every 2 mins perform

5 Front Squats

1st set: 65%

2nd set: 70%

3rd set: 75%

4th set: 80%

5th set: 85%

Workout Of the Day:

21-15-9-15-21

Front Squats 95/65

T2B

Lvl 2 Fitness

21-15-9 -15-21

Front Squats 75/55

Toes 2 Rings

Lvl 1 Technique:

21-15-9 -15-21

Kb Goblet Squats 24/16

Knee Raise

Lvl 4 Comp:

21-15-9 -15-21

Front Squats 115/75

T2B

Cash Out:

Coaches Choice

Check back each night at 8pm for the next days WOD

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Jen Nichol No Comments Acupuncture, collingwood, crossfit, crossfit indestri, Mobility, ROM WOD, self care

September 11, 2017

Coming up – Tuesday, Sept 12th/17

Coming Up

Mark your calendars, coming up this fall…….

This is a long list, but we wanted to give you a heads up, we’ll remind you closer to dates as well….

September

Monday, September 11th – Our favourite ACUPUNK, Jenn Redding from ACUFX is back in the CFI Therapy Room to offer appointments for Acupuncture, Gua Sha and Cupping. Speak with Jen about booking your appointment.

Wednesday, September 13th – Individual Wodapalooza online qualifiers. If you’re competing in the online qualifiers please let us know. We’ll have open gym times to ensure you get your workouts in. Stouty is a main part of the organizing committee and Director of Adaptive athletes for this event so if you have questions you can direct them to him.

Saturday, September 16th – is the Masters Love the Snatch Competition in Burlington at CrossFit Connection. This competition is in support of the Love the Snatch Foundation created by fellower CrossFitter, Jen Young who lost her battle with cancer a couple years ago. It’s a great competition for a great cause!

Sunday, September 17th – Rich Meesters National Kids Cancer Ride will be riding through Barrie, ON our their journey across Canada. More details will be posted as we find out timing and location.

Monday, September 25th – Our favourite ACUPUNK, Jenn Redding from ACUFX is back in the CFI Therapy Room to offer appointments for Acupuncture, Gua Sha and Cupping. Speak with Jen about booking your appointment.

Saturday, September 30th – Oktoberfest hosted by Side Launch Brewery at the Eddie Bush Arena in downtown Collingwood. We have tickets for sale at CFI for anyone interested in attending.

October

Monday, October 9th – Thanksgiving Monday. 9:30am WOD ONLY. No class cap, but please sign in.

Saturday, October 14th – The Festivus Games at CrossFit Indestri. We’re still in need of some people to help and judge. Please let us know if you can help out. We greatly appreciate it! ((NO CLASSES DUE TO THE COMP))

Thursday, October 19th – Move Mountains Day. The WOD for this day will be the Move Mountains WOD. Move Mountains was created by Jenny LaBaw a multiple times CrossFit Games Athlete out of Northern California who also has Epilepsy. 2 years ago Jenny created Move Mountains as a run across Colorado to raise both awareness and funds for Epilepsy, last year on the 1 year anniversary of the completion of the run, Jenny created a Move Mountains WOD that was done in CF affiliates all across North America (Including ours). We were lucky enough to have the Women Strong weekend retreat happening so our 6:30pm class included some guest athletes, Nicole Holcomb, Sam Briggs, Katie Hogan and Becca Voigt. This year we will once again participate. Please join our team here and help us raise some money for Epilepsy. **It’s free to join our team!

Friday, October 20th – Team Wodapalooza online qualifiers. If you’re competing in the online qualifiers please let us know. We’ll have open gym times to ensure you get your workouts in.

Saturday, October 21st – Striker Coach Jay Hardknoxx Alexander will be stepping back into the ring at the Hershey Centre to take on Javier Bernal from Mexico City. Interested in tickets to head down and support Coach Jay, contact Kelly 705-606-1073.

Tuesday, October 31st – It’s Hallowe’en!! Sure to be a spooktacular WOD in store! We encourage you to come in your most fangtastic attire!

November

Saturday, November 19th – Collingwood Santa Claus Parade & Holiday Market. We’re looking at including a CrossFit Indestri float in the parade this year. If you have any fun and creative ideas, we’re all ears. Or if you would like to participate let us know.

Tuesday September 12, 2017

Focus:

15 Minutes to find a 3 Rep Max Squat Clean

Workout Of the Day:

7 x 2 minute rounds of:

12 Burpees

Max Rep Power Cleans @ 135/95

no rest between rounds

Score is total cleans after 7 rounds

Lvl 2 Fitness

12 Burpees

Max Rep Power Cleans @ 95/65

Lvl 1 Technique:

8 Burpees

Max Rep Power Cleans @ 75/55

Lvl 1 Technique:

12 Burpees

Max Rep Power Cleans @ 155/105

Cash Out:

Coaches Choice

Check back each night at 8pm for the next days WOD

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Jen Nichol No Comments Acupuncture, collingwood, CrosFit, crossfit indestri, Festivus, Halloween, Jay Hardknoxx, love the snatch, Move Mountains, National Kids Cancer Ride, oktoberfest, Santa Claus Parade, Thanksgiving, Wodapalooza

June 18, 2017

Treatment – Monday Jun 19/17

Treatment

We hope everyone had a good weekend and you were able to enjoy some outside time between storms.
Happy Father’s Day to all our CFI fathers.
Looking ahead to another great week of fitness at CFI.

Therapy Room

If you haven’t ever booked a treatment in our therapy room. What are you waiting for?
Jenn Redding our resident AcuPunk from AcuFX is back Monday, Jenn offers Acupuncture | Gua Sha | Cupping, and is available for appointments in our therapy room on Monday’s and some Tuesday’s every two weeks.

We also have Registered Massage Therapist Steph Bishop-Nicksy available for appointments throughout the week. Inquire with Steph McKean, Jen Nichol or Steph Bishop-Nicksy for available times to book.

You train hard, make sure you’re recovering smart! Book some time in the CrossFit Indestri Therapy room.

Monday June 19, 2017

Focus:

12 min E2MOM

2 Cleans

3 Jerk

Load Weight each round Finish with 75%-80% 0f your Clean 1RM

Workout Of the Day:

For Time:

15 C&J for Time

Rest as Needed

For Time:

12 C&J

Rest As Needed

For Time:

9 C&J

***WOD weight is EMOM Finish Weight***

***Score is Time & Weight***

Cash Out:

Coach Choice

Check back each night at 8pm for the next days WOD

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Chris Stoutenburg No Comments 15-12-9 For Time, Acupuncture, Clean & Jerk, crossfit, crossfit indestri, Cupping, E2MOM, EMOM, Gua Sha, indestri, Massage Therapy, Therapy Room

February 4, 2017

ACUFX – Feb 5/17

ACUFX

Jenn Redding of ACUFX is back this week. For the month of February Jenn will at CFI on Monday, Feb 6th and Tuesday Feb 7th and back again in two weeks on, Monday, Feb 20th and Tuesday, Feb 21st.

If you’re interested in an appointment for Acupuncture, Cupping or Gua-Sha please check with Jen or Steph for available times.

Sunday February 5th 2017

Focus:

Bench Press

Back Squat

Shoulder Press

1×2 @ 65%

1×2 @ 72.5%

4×5 @ 77.5%

Workout Of the Day:

Buy-In:
2 min Max reps Situps
7 Min AMRAP:
2 Chinup
4 Pushups
*Every minute: 5/3 Cal Assault bike SPRINT! Assault bike should take no more than 20 seconds.
*Workout ends with 20 cal assault bike Sprint.

ACCESSORY WORK

3x
1 min Max reps Arnold Press (no breaks)
20 banded curls
20 banded tricep extensions (each)

Check back each night at 8pm for the next days WOD

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Jen Nichol No Comments AcuFx, Acupuncture, crossfit indestri, Cupping, Gua Sha, Therapy Room

January 6, 2017

Acupuncture | Cupping | Gua Sha – Jan 7/17

Acupuncture | Cupping | Gua Sha

Our resident AcuPunk is back on Monday Jan 9th & Tuesday Jan 10th. Jenn Redding, owner of AcuFX has been treating our members our of our therapy room at CFI since the spring.

Jenn was one of the first people I (Jen) texted after I dislocated my shoulder last spring. After getting home from the hospital the first couple things I did were call and book an appointment at Stonetree Naturopathic Clinic for a IV Vitamin drip to kickstart the healing of my shoulder, and text Jenn to see if she could come in to CFI to treat my shoulder. I believe that these two steps were vital in my shoulders recovery.

We hear a lot of people talking about nagging aches and pains, sore stiff muscles, etc. Don’t live with the aches and pains and expect they’ll just go away, you have to do something about it. Whether that’s hitting the mobility class on Sunday mornings at 9am, or doing extra mobility yourself, both are great. But I would suggest giving Jenn a try, don’t be scared of the idea of needles, they’re very thin needles, most of the time you don’t even feel them!

Jenn offers 3 types of treatment. Acupuncture | Cupping | Gua Sha.

What is Acupuncture?

Acupuncture is a family of procedures involving the stimulation of specific points on the body. The acupuncture technique that has been most often studied scientifically involves penetrating the skin with thin, solid, metal needles that are manipulated by the hands or by electrical stimulation. Practiced in China and other Asian countries for thousands of years, acupuncture is one of the key components of Traditional Chinese Medicine (TCM).

What is Cupping?

Cupping is a technique used in conjunction with acupuncture or dry needling. Cupping pulls blood to a region to stimulate healing. It is effective at stretching tight fascia and muscles. Cupping helps the tissue develop new blood flow and causes anti-inflammatory chemicals in the body.

What is Gua Sha?

Gua sha involves repeated pressured strokes over lubricated skin with a smooth edge. Skin is typically lubricated with massage oil and is scrapped traditionally with a Chinese soup spoon, or a well worn coin, or even honed animal bones, water buffalo horn, or jade. A simple metal cap with a rounded edge is commonly used today. Gua Sha releases unhealthy elements from injured areas and stimulates blood flow and healing

The smooth edge is placed against the oiled skin surface, pressed down firmly, and then moved down the muscle or along the pathway of the acupuncture meridians along the surface of the skin, with each stroke being about 4–6 inches long.

This brings blood from the peripheral capillaries to the surface and may result in sub-cutaneous markings (red-ish lines on the body), which usually takes about 2–4 days to fade away depending on your activity level.

To Book;

Please speak with Steph or Jen. Jenn Redding is available for appointments every two weeks on Monday’s and Tuesday’s at CFI. You can find out on our monthly chalkboard inside the door at CFI. It will say ACUFX on the day’s she’s in town.

Don’t live with the nagging aches and pains. You spend a time in the gym training hard to be healthy and fit. Make sure you’re spending time on your recovery as well.

Saturday January 7th 2017

Coaches Pick!

Partner WOD – 9am

Heavy “Strongman” – 10am

Contact us:

Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5

Phone: (705) 444-0006

Jen Nichol No Comments AcuFx, Acupuncture, crossfit, Crossfit in Collingwood, crossfit indestri, Cupping, Gua Sha, Recovery, Therapy Room

October 10, 2016

WOD’s of the week for October 10th – 16th at CrossFit Indestri

CrossFit INDESTRI NEWS

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Coach Bill returned

Last Friday we welcomed back Coach B_ill to our 9:30 am and 5:30 pm classes. It was great to have Bill on the floor coaching again at CFI. Reebok recently put out a blog post about how coaches are the ones who transform CrossFit into a community. Why? Because they’re that impactful.

It’s a great post. Read it here!

This was clearly evident on Friday as we saw many members who are regulars at our class times, change around their schedules Friday to come and train during the classes Bill was coaching. This speaks volumes about the kind of guy and coach that Bill is. We feel very lucky to have the community we do at CrossFit Indestri.

Thanks so all who came out to welcome Bill back. We hope he’s back for a visit with Sarah and the boys again soon!

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Coming up at CrossFit Indestri this week!

Reebok World Burpee Day

Reebok had dubbed October 12th at World Burpee Day!

#Burpeethon

FESTIVUS TEAMS COMP

This Saturday, October 15th will be the Festivus Games Teams Competition beginning at 9am

Reminder that due to the Competition, regular Saturday classes will NOT run. Come help out, or cheer on at the competition.

CrossFit Indestri in Black & Gold

New Limited Edition Black & Gold CFI apparel is now available at the gym on sale.
Get it now to ensure you get it, limited amount of the Hoodies left!

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A very busy October at CrossFit Indestri

**We have a number of things happening at CrossFit Indestri this month. Please be sure to check out the big calendar on the wall inside the door at the gym, read the blog and stay tuned to social media. Some of the events happening at the gym this month will affect classes, may result in an offsite WOD day or gym closer. It doesn’t happen very often that we actually close the gym, so we appreciate your understanding in these cases.**

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Athlete’s vs. Epilespy

“Move Mountains”

Last Sept – Oct we as a gym community ran 500 miles over the course of 30 days to support a cause called Move Mountains.

Move Mountains was created by someone I am lucky enough to call a friend.

2x CrossFit Games athlete, Jenny LaBaw.

Jenny over the course of those 30 days last fall, ran 500 miles herself across Colorado, to raise awareness and funds for Move Mountains in support of Epilepsy awareness. Jenny was diagnosed with Epilepsy when she was 8 years old.

On Wednesday October 19th, in honour of the final day of her run 1 year ago, Jenny has created an Athlete’s vs. Epilepsy Move Mountains workout, and is asking affiliates around the world to register and participate. We have registered our CFI team to join and will be hitting this workout with many other CrossFitters around the world on the 19th, it will be our WOD!

Click here to join our team, or make a donation.
http://epilepsyfoundation.donordrive.com/index.cfm…

Excited to share with you that we will have some very special guests joining our team for the workout on October 19th. Check out our current team Roster! Get signed up to hit this with us!

Jenny herself will be at CrossFit Indestri on October 20th-23rd for the Women Strong Retreat.

Epilepsy has become a cause close to our hearts at CFI as our young member Grace Howe (Monika & Gavin’s youngest daughter) live with epilepsy. We have done Grace for Grace in March for the past few years!

Join our CFI team lets Move Mountains together!

Thanks guys.
– Jen

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Women Strong Retreat

UG Series is also bringing their amazing Women Strong Retreat back for the 2nd year. The inaugural event was held in the summer of 2014, with CFI has the location for their in gym sessions, this event saw a group of like minded women of all athletic abilities in CrossFit come together for a weekend to train with, be coached by, and hang out with 4 incredible women/coaches/athletes in the sport of fitness. Michele Letendre, Jenny LaBaw, Katie Hogan and Sam Briggs!

The Women Strong Retreat will be coming back, October 20th, 2016 weekend, CFI will once again be the host location, which we’re super excited about. For the retreat they’re bringing in coaches Jenny LaBaw, Katie Hogan, Sam Briggs and Becca Voigt. To train with, hang out with and coach a group of like minded women who enjoy fitness at as sport. It’s open for all fitness levels.

Ladies you can register for this now here!

All CrossFit Indestri Members Please note for October 21st – 23rd; as they are using our gym for this event our hours of classes will be limited, modified to off site locations or Cancelled

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CF 24

THIS IS A 24 HOUR EVENT. YOU CAN JOIN OUR TEAM SO FAR OF TODD AND STOUTY. WE WILL DO A WOD DESIGNATED BY THE CF 24 EVENT IN THE FIRST 10 MINUTES OF EVERY HOUR FOR 24 HOURS. YOU CAN PARTICIPATE IN EVERY WORK OUT OR HALF.. WHATEVER YOU FEEL IS DOABLE FOR YOU. YOU WILL NEED TO PREPARE TO SLEEP AT THE GYM AND EAT AT THE GYM AND SPEND A DAY AT THE GYM. COACH TODD, DILLON AND MYSELF DID THIS LAST YEAR AND IT WAS A HUMBLING BUT AMAZING EXPERIENCE.

ALL MONEY RAISED WILL BE GIVEN TO SPECIAL OLYMPICS

BECOME PART OF OUR TEAM AND SIGN UP AT :

CF24.org

WHAT IS CF|24?

CF|24 is CrossFit Gyms across North America coming together on the same day to work out for 24 hours straight. Join us on October 22, 2016 to complete one workout every hour on the hour for twenty-four hours, all in support of Special Olympics Chapters across North America.

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The CrossFit Invitational is coming to Canada East this November!

The 2016 CrossFit Invitational is coming to Oshawa on Sunday, November 20th!

Tickets are on sale now!

This is an incredible opportunity to witness some of the most elite athletes in the sport of CrossFit take the floor in our own back yard!

Team Canada –

Michele Letendre, Carol-Ann Reason-Thibault, Patrick Vellner, Brent Fikowski with Coach Camille Leblanc-Bazinet

Team Europe –

Sara Sigmundsdottir, Katrin Davidsdottir, Lukas Hogberg, Bjorgvin Karl Guomundsson with Coach Sam Briggs

Team Australia –

Kara Webb, Tia Clair Toomey, Rob Forte, James Newbury with Coach Chad MacKay

Team USA –

Mat Fraser, Ben Smith, Kari Pearce, Brooke Wells with Coach Rich Froning

Make sure you put your affiliate as CROSSFIT INDESTRI when you purchase your tickets!

http://games.crossfit.com/article/2016-invitational-comes-toronto

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AND NOW FOR THE

WEEK OF WODS

AT CROSSFIT INDESTRI

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Coach Bill’s son Fred, almost 2 years ago before they moved, and now!

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MONDAY:

Thanksgiving Monday.

9:30am WOD only. Coach Steph’s choice!

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TUESDAY:

FOCUS:

Snatch Complex

(Increase weight as TECHNIQUE allows)

8 min EMOM (can be done power coaches call per athlete)

High Hang Snatch

Hang Snatch

Below Knee Snatch

WOD:

8 min AMRAP

9 Power Cleans 115/75

6 Thrusters 115/75

3 Power Snatch 115/75

CASH OUT:

400m KB Farmer Carry

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WEDNESDAY: World Burpee Day

FOCUS:

BACK SQUAT

5×5 @ 70%

.

WOD: 17 mins

7 mins of Burpees

Rest 3 mins

then

7 min EMOM

4 Reverse Lunge @ 60% of BS

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CASH OUT:

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THURSDAY:

FOCUS: COURTESY of CrossFit.com

PUSH JERK

2-2-2-2-2

BUILDING TO A HEAVY 2

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WOD:

4 RDS FOR TIME

ROW OR SKI 500M

15 PUSH JERK 135/95

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CASH OUT:

2x HEAVY SEATED SLED PULLS

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FRIDAY:

FOCUS:

RUN

2X800M

REST 2 MINS

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WOD:

3RDS (30 MINS)

1 MIN MAX CAL ASSAULT BIKE (Try to get 20/15 cals)

3 MIN AMRAP

10 KB SWINGS 32/24

10 PUSH UPS

Rest 1 min

1 MIN MAX CAL ROW

3 MIN AMRAP

10 WALL BALS 20/14

10 PULL UPS

REST 1 MIN

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CASH OUT:

ROLL OUT

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SUNDAY:

RECOVERY CLASS – 9AM

AFTER A TOUGH WEEK YOU SHOULD BE HERE TO RECOVER AND PREP FOR THE UPCOMING WEEK. THIS IS LIFE LONG TRAINING AND WE SHOULD BE LOOKING AFTER OUR BODIES WITH STRENGTH, CONDITIONING AND RECOVERY.

STRENGTH & CONDITIONING – 10AM

( REMINDER THIS CLASS IS 90 MINS)

WARM UP:

5:00 Easy Monostructural of Choice
• 15 4-POINT-SQUATS
• 10 INCH-WORM
• 10 TIRE-FLIPS

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STRENGTH:

15minutes to find a 2 RM BACK-SQUAT

Rest 5:00

1x Max Reps @ 65% of 2RM

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BENCH PRESS

EARTH QUAKE BAR

5X5

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CONDITIONING:

FOR TIME

40 TIRE FLIPS

1 MILE RUN

30 BACK SQUATS @ 70% (every re rack is 10 heavy KB swings)

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RECOVER:

2 MINS : COUCH STRETCH

2 MINS : STRADDLE HOLD STRETCH

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STOUTY, JEN & STEPH

“Empower and Inspire”

October 2, 2016

WOD’s for the week of October 3rd – 9th at CrossFit Indestri

CrossFit INDESTRI NEWS

Congrats Members

As always when you guys send us the good news of how your fitness has allowed you to do some great stuff outside of the box, we love to share. Here are a few highlights sent to us.

Ron Hohs

Ron and a team from his work conquered the Baddass Dash which was 7km race on Chicopee Ski Resort with over 40 obstacles, finish time was 2.5 hours!

Andrew Fawcett

Andrew and a bunch of boys played in the ball hockey tournament to raise money for cancer and finished 2nd place. They also raised an incredible $48,000.00 dollars.

Susan Knight & Greg Knights

Susan took on the Collingwood 1/2 Marathon Saturday and finished strong. They were able to beat the rain which many others ran through. Greg Knights cycled through the Growling Beaver 100 mile ride and endured the weather.

Brent Balkwill Aron Knight, Jay Alexander, Janet Meesters, Coach Steph.

This Saturday at 6am this group including myself took on 1/2 Marathon Row, Ski Erg and Steph did a marathon on the Assault Bike. Times were great and everyone did amazing. If anyone wants to try this out let us know and we will arrange a time that it can be accomplished. (The kids were distracted lol)

Todd Greening & Rich Meesters

These 2 guys competed at Love the Snatch at CrossFit Connection and did awesome.

Way to go Dinos! Also Rich posted this … Nice Post WOD meal.

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Acupuncture and CrossFit

We had our favourite AcuPunk, Jen Redding do a guest blog post with us last week. If you haven’t had a chance to read it, check it out. Jen is back at CFI this Monday, October 3rd. For any appointment bookings speak with Jen or Steph.

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Coming up at CrossFit Indestri this week!

This Friday, October 7th our 9:30 am and 5:30 pm classes will have a very special guest coach!

We’re thrilled to have Coach B_ill returning to coach a couple classes!

Bill, Sarah and the boys will be back for a visit and we can’t wait to have him on the floor again!

For any new members, Coach Bill & his wife Sarah were part of the original crew of CFI members, turned coach and our nutrition guru! Their family moved up to the NorthWest Territories for Bill’s job almost 2 years ago.

We miss having Bill and Sarah at the gym. Look forward to seeing them!

CrossFit Indestri in Black & Gold

New Limited Edition Black & Gold CFI apparel is now available at the gym on sale.
Get it now to ensure you get it, limited amount of the Hoodies left!

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A very busy October at CrossFit Indestri

.

Reebok World Burpee Day

Reebok had dubbed October 12th at World Burpee Day!

#Burpeethon

.

Thanksgiving Weekend Hours

Friday, October 7th – Regular Hours

Saturday, October 8th – 9 am Partner WOD, 10 am Heavy WOD

Sunday, October 9th – 9 am Mobility WOD, 10am Strength & Conditioning

Monday, October 10th – 9:30am Thanksgiving Day WOD only

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FESTIVUS TEAMS COMP

If you are looking to get you feet wet in a friendly competition look no further. October 15th at CrossFit Indestri Collingwood is the place to be, for a 3rd time Crossfit Indestri has been selected to host Festivus Games. This time it’s different, it will be a 2 person team format. We have had a lot of individual competitors so let’s see how you and your box buddy can do! If you’re not competing and can help out and volunteer for a few hours please let Coach Todd know.

http://FestivusGames.com/host-list

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Athlete’s vs. Epilespy

“Move Mountains”

Last Sept – Oct we as a gym community ran 500 miles over the course of 30 days to support a cause called Move Mountains.

Move Mountains was created by someone I am lucky enough to call a friend.

2x CrossFit Games athlete, Jenny LaBaw.

Click here to join our team, or make a donation.
http://epilepsyfoundation.donordrive.com/index.cfm…

Excited to share with you that we will have some very special guests joining our team for the workout on October 19th. Check out our current team Roster! Get signed up to hit this with us!

Jenny herself will be at CrossFit Indestri on October 20th-23rd for the Women Strong Retreat.

Join our CFI team lets Move Mountains together!

Thanks guys.
– Jen

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Women Strong Retreat

Ladies you can register for this now here!

All CrossFit Indestri Members Please note for October 21st – 23rd; as they are using our gym for this event our hours of classes will be limited, modified to off site locations or Cancelled

.

CF 24

ALL MONEY RAISED WILL BE GIVEN TO SPECIAL OLYMPICS

BECOME PART OF OUR TEAM AND SIGN UP AT :

CF24.org

WHAT IS CF|24?

.

The CrossFit Invitational is coming to Canada East!

The 2016 CrossFit Invitational is coming to Oshawa on Sunday, November 20th!

Tickets are on sale now!

This is an incredible opportunity to witness some of the most elite athletes in the sport of CrossFit take the floor in our own back yard!

Team Canada –

Michele Letendre, Carol-Ann Reason-Thibault, Patrick Vellner, Brent Fikowski with Coach Camille Leblanc-Bazinet

Team Europe –

Sara Sigmundsdottir, Katrin Davidsdottir, Lukas Hogberg, Bjorgvin Karl Guomundsson with Coach Sam Briggs

Team Australia –

Kara Webb, Tia Clair Toomey, Rob Forte, James Newbury with Coach Chad MacKay

Team USA –

Mat Fraser, Ben Smith, Kari Pearce, Brooke Wells with Coach Rich Froning

Make sure you put your affiliate as CROSSFIT INDESTRI when you purchase your tickets!

http://games.crossfit.com/article/2016-invitational-comes-toronto

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AND NOW FOR THE

WEEK OF WODS

AT CROSSFIT INDESTRI

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MONDAY: CrossFit Indestri WOD

FOCUS:

15 MINS TO FIND 1RM

BENCH PRESS

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WOD:

12 Min AMRAP

5 WALL BALL SIT UPS

7 C2B

9 HSPU

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CASH OUT: WHO WILL GET THE TITLE??

5 EACH SLAMBALL KEG TOSSES 25/10

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TUESDAY:

FOCUS:

12 mins to find:

MAX HIEGHT BOX JUMP

WOD:

6RDS ON THE 3 MIN COMPLETE: (18 MINS0

15 FRONT SQUATS 115/75

10 BAR FACING BURPEES

5 BOX JUMPS 30/24

CASH OUT:

6 TURKISH G-UPS

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WEDNESDAY:

FOCUS:

15 MINUTES TO FIND 1 RM THRUSTER (FROM RACK)

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WOD: BENCHMARK -10 MIN CAP

“FRAN”

21-15-9

THRUSTERS

PULL-UPS

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CASH OUT:

TABATA

RUSSIAN TWISTS & SIT UPS

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THURSDAY:

FOCUS: 15 MINS

INTERVAL WORK

ROW

6 x 200M

REST 1:1 WORK WITH PARTNER

.

WOD: 30 MINS

2 RDS

1 MILE RUN

15 SQUAT CLEANS – Rx 155/105 Rx+ 185/125

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CASH OUT:

HAMSTRING MOB

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FRIDAY:

FOCUS:

TEMPO BACK SQUATS

5X2 @ 3-3-2 tempo (3 second negative-3 sec pause-2 sec pause at top)

WORKING SETS AT 70%

WOD:

FOR TIME:

5 Stones G2SH

25 push ups

50 kb swings 24/16

100 du

50 kb swings

25 push ups

5 Stones G2SH

CASH OUT:

20 -FROG LEGS

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SUNDAY:

STRENGTH & CONDITIONING

( REMINDER THIS CLASS IS 90 MINS)

WARM UP:

THEN

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STRENGTH: 45 MINS

2×30 RDL DB

BULGARIAN SPLIT SQUATS

3X10

BANDED SH.PRESS

5X3

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CONDITIONING:

Every 3:00 for 30:00

10 Cal bike

10 cal row

2 Length OH KB Carry

RECOVER:

Hamstring roll out 2:00 min

Couch Stretch 2:00 min

.

STOUTY, JEN & STEPH

“Empower and Inspire”

September 30, 2016

Acupuncture and CrossFit

As many of you know we have an acupuncturist come to the gym every other Monday to treat members in our Therapy Room. “AcuFX on our big calendar inside the door.”

We’ve asked Jen Redding our Acupuncturist to do a guest blog post for us explaining some of the benefits of acupuncture for those who maybe don’t understand what it is, or are sitting on the fence about trying it.

We all come to the gym and train hard, but do we put as much care into our recovery as we do into our training?

Acupuncture and CrossFit

We’ve all been there…OUCH!! A super duper crazy WOD! You killed it, PB’d everything you did, amazing!! On top of the world, ready to get a good meal and off to bed to do it all over again tomorrow. But, no! Body starts to cool down, muscles start realizing what they just did, and nooooooo!! You can’t get out of the car. Your body can’t move, the muscles are fatigued, even your pinky finger won’t budge. What’s happening and why? You ate well, you stretched (a bit), you feel hydrated and yet you are in pain. Acupuncture to the rescue!! It’s like magic because of how quickly it works and without medications, shots, or surgery. Often, results are seen immediately. I look at it as 90% science, anatomy, and physiology, and 10% magic. It is both an art and science that the body loves. The most common question that I’m asked is: “Does it really work?” Yes. Acupuncture really works, or I wouldn’t do it! Duh!

So, what is acupuncture? Acupuncture is the insertion of fine stainless steel needles into the body for the purpose of pain relief and so much more. Examples: alcohol dependence, angina pectoris, ankle sprain, Alzheimer’s disease, attention deficit hyperactivity disorder, asthma, bell’s palsy, traumatic brain injury/concussions, carpal tunnel syndrome, cardiac arrhythmias, constipation, depression, diabetic peripheral neuropathy, dry eye, dysmenorrhoea, enuresis, endometriosis, epilepsy,erectile dysfunction, hypertension, glaucoma, gynaecological conditions (specifically fertility and nausea/vomiting), hot flashes, insomnia, induction of childbirth, labour pain, irritable bowel syndrome, lumbar spinal stenosis, depression, musculoskeletal disorders, myopia, obesity, Parkinson’s disease, polycystic ovarian syndrome, premenstrual syndrome, anxiety, restless legs syndrome, smoking cessation, stress urinary incontinence, stroke rehabilitation, temporomandibular joint dysfunction (TMJ), tennis elbow, tinnitus, uterine fibroids, vascular dementia, whiplash and on and on and on!!

It’s a system that came to us from China about 2,000 years ago. It has been practiced in China for over 4,000 years, but the written records only date it back to the 2,000-year mark. Regardless of the confusion about the start date, we know that it’s been around a long time.

Ok, back to the point, CrossFit has built up a reputation for causing a high rate of injury among participants. This style of training (and sport) is relatively new in comparison and demands a high level of output from its athletes, but does it truly lead to a higher incidence of injury? Tough question, and the answer could be YES if your not treating the body right, giving it what it needs, and repairing what needs to be repaired. That’s where acupuncture can help. It’s all about balance, and if the body is off balance then issues can arise. Muscle cramps, extreme fatigue, lack of ‘get up and go’ and general injuries.

Luckily, the treatment of muscle pain is acupunctures specialty. In my opinion, acupuncture really should be a person’s first choice for muscle pain. (True True!). People often overlook this very simple and effective therapy when it could provide the relief they are looking for.

Acupuncture treats muscle pain through a variety of ways, the most direct being a needle inserted into the body and the body releases chemicals called Endorphins. Heard of a runner’s high? Yep, same thing! Endorphins are the body’s natural painkillers, and they help you feel relaxed, alert, and mobile. This is the body’s natural method of killing pain, which can lead to less pain killing pills and maybe even deleting them entirely from your system.

Releasing endorphins does more than just mask the pain. The relief from the endorphins helps you to relax the entire body. Amazing!

Acupuncture can also help if the pain is the result of a tight muscle or some tissue between muscles sticking together (a fascial adhesion). In this case, a needle is inserted directly into the trigger point or place of ‘pain’ to help resolve the problem. Acupuncture can also work to prevent damage from overuse or repetitive strain…Yes, its true! Keeps you balanced and ready for the next workout.

Lastly, acupuncture helps to bring fresh blood to an area of pain. The body engages the immune system against the foreign object (the needle) that has just entered it, and the side effect of this is that body area will receive fresh powerful nutrients. This to can speed the healing and recovery of the tissue that is damaged. Like, torn tendons, or cartilage.

ACUPUNCTURE WORKS!!

XOXOX

Your Favourite AcuPunk,

Jen Redding

For those interested, Jen is back in the gym with available appointments this coming Monday, October 3rd. If interested in booking please chat with Jen or Steph.

Jen Nichol No Comments AcuFx, Acupuncture, collingwood, crossfit, crossfit indestri, Recovery, Training

Therapy Room

Thursday, October 11th, 2018

Focus:

WOD: WODAPALOOZA Week 2 – WOD 4

Presented by CBD Medic

.

Cash Out:

Self Care

Wednesday October 11, 2017

Focus: 10 mins

Workout Of the Day:

Lvl 2 Fitness

Lvl 1 Technique:

Cash Out:

Contact us:

Coming Up

September

October

November

Tuesday September 12, 2017

Focus:

Workout Of the Day:

7 x 2 minute rounds of:

Lvl 2 Fitness

Lvl 1 Technique:

Lvl 1 Technique:

Cash Out:

Contact us:

Treatment

Therapy Room

Monday June 19, 2017

Focus:

Workout Of the Day:

Cash Out:

Contact us:

ACUFX

Sunday February 5th 2017

Focus:

Workout Of the Day:

ACCESSORY WORK

Contact us:

Acupuncture | Cupping | Gua Sha

What is Acupuncture?

What is Cupping?

What is Gua Sha?

To Book;

Saturday January 7th 2017

Contact us:

CrossFit INDESTRI NEWS

.

Coach Bill returned

.

Coming up at CrossFit Indestri this week!

Reebok World Burpee Day

FESTIVUS TEAMS COMP

CrossFit Indestri in Black & Gold

.

A very busy October at CrossFit Indestri

.

Athlete’s vs. Epilespy

“Move Mountains”

.

Women Strong Retreat

**All CrossFit Indestri Members Please note for October 21st – 23rd; as they are using our gym for this event our hours of classes will be limited, modified to off site locations or Cancelled**

.

CF 24

WHAT IS CF|24?

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The CrossFit Invitational is coming to Canada East this November!

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AND NOW FOR THE

WEEK OF WODS

AT CROSSFIT INDESTRI

.

.

MONDAY:

.

.

TUESDAY:

FOCUS:

All CrossFit Indestri Members Please note for October 21st – 23rd; as they are using our gym for this event our hours of classes will be limited, modified to off site locations or Cancelled