A FEW NOTES
STRENGTH & CONDITIONING SUNDAYS
THIS CLASS HAS BEEN GETTING EXTREMELY BUST AND IN ORDER TO ACCOMPLISH ALL THE WORK EXPECT THE CLASS TO LAST AT LEAST 70 MINS FOR STRENGTH AND THEN BETWEEN 20-10 MINS FOR CONDITIONING. YOU ARE MORE THEN WELCOME TO JUST DO THE STRENGTH WORK IF YOU ARE ON AN HOUR SCHEDULE.
INTRAMURALS IS AGAIN THIS WEEK
NICE WEATHER AND TIME TO GET OUR INTRAMURALS ON!
CHECK THE CLASS SCHEDULE FOR FRIDAYS AT 6:30PM
WE ARE GOING TO GET A BBQ RIGHT AT THE GYM FOR AFTER SO BRING YOUR OWN BBQABLES (and Drinks) FOR THIS NIGHT THEN WE CAN DISCUSS CREATING A FUND AND ORDERING FROM SYSCO FOR A FREEZER STOCK. ALL ARE WELCOME AND ENCOURAGED TO BECOME PART OF A GREAT TIME. TEAMS WILL BE MADE UP AFTER EVERYONE ARRIVES AND WE ASESS THE NUMBERS.
COMING UP AT CrossFit INDESTRI
IT’S SPRING CLEANING TIME!
WE ARE CLEARING OUT MONDAY…
We’ll be doing some Spring Cleaning at the gym. This means, we need you to clear out all the stuff that has been left at the gym and take home what belongs to you. We have a very large collection of water bottles in the corner.
LAST CHANCE BEFORE IT GOES.
Also please check the coat hooks and cubby holes, we’ve been gathering a collection of clothing, coats and shirts. If you don’t claim what belongs to you, we will be donating it!
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!
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.
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.
The CrossFit Strongman Trainer Course will take place on Saturday, July 30th, 2016
HIGH PERFORMANCE CAMP
It’s that time of year of again! Our high performance training camp is right around the corner, and we are pumped to see what new barriers our athletes can breakdown.
This year, we will have 2 options a May-June session, and a July-August session. We will begin the first wave of athletes on Monday May 16th. It will begin at 7am, as not to interfere with those who are attending high school and will run until the end of June. Those who have attended in the past, the program is 5 days a week. Mon/Tue/Wed/Fri/Sat with weekdays running 7am-8:15am and Saturday’s 8am-9am.
There will be limited space. For further information or to reserve your spot please call 705-444-0006 or email email@example.com Confirmation is needed by May 9th for those looking to join the first session.
If you are a NCAA athlete, CIS athlete, junior hockey player, high level skier, mountain biker,OBA player or any athlete for that matter, this is the program for you. Consistent attendance is a must to be successful with this camp.
Fit For Life (60+) Class
INVITE YOUR PARENTS, FRIENDS AND GRANDPARENTS
THE CLASS IS BUILDING WELL AND IF IT CONTINUES TO GROW LOOKING AT ADDING ANOTHER CLASS TIME
A New Class at CFI began in March. It takes place on Wednesday’s at 10:30am and is run by Bonnie. Fit for Life is geared for people 60 years of age and older. If you know someone who might be interested please have them come out and try a class, the first class is always free for them to try!
AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
IT’S ABOUT COMMUNITY??
DEAD LIFT OR SUMO DL
SUPERSET THE first 3 SETS WITH BI-CEP OPENERS -will be taught
4×5 (5 ea. side)
(in order to oly lift we need stable shoulders, a stable shoulder is made by building all the muscles in the shoulder. Including the short head of the Bi-cep, don’t believe the hype when you here isolation movements don’t have a place in CrossFit programming.)
2 RDS OF THE FOLLOWING CIRCUT
90 sec work / 30 sec rest
Turkish Get Up 55/35 (R/L=2)
Strict Pull Ups
PULL UP NEG
JERK BALANCE – TECHNIQUE WORK
6 X 1 CLEAN + 3 JERKS
Increase weight to Quality set of 3 Jerks
24 MIN AMRAP
4 CLEAN & JERK 185/125
20 PULL UPS
16 WALL BALLS 20/14
IF YOU ARE DEBATING ON WHAT WODS TO HIT THIS WEEK… MAKE THIS ONE OF THEM. HELP SPREAD THE MESSAGE THAT ANY TYPE OF BULLYING (INCLUDING CYBER) IS NOT FAIR, COOL AND CAN RESULT IN VERY SERIOUS SITUATIONS.
BREATHE & REFLECT
WEDNESDAY: “Lil’ Ninja’s”
RUN 6X200M WITH DOG SLED PARTNER OR GROUPS OF 3 (REST IS JOG WITH SLED RUNNER)
BUY IN 4 LENGTHS BEAR CRAWL
10 BURPEE BOX JUMPS
3 ROPE CLIMBS (TRY LEGLESS FOR AN EXTRA CHALLENGE)
THURSDAY: “Fit for Life”
POWER SNATCH – 15 MINS
SNATCH PULL – 15 MINS
FIND 10 RM FRONT SQUAT (3 TRYS) -10 MINS
LAT RAISES – 5 MIN CAP
50 WITH 10lb plates
immediately drop an pick up 5 lb plates
(try to get under 3:30 mins for full work)
3 mins under is Ninja status
10 MIN EMOM
INCREASE WEIGHT EACH ROUND
THE 5TH OF 12 FRIDAY TESTS
WOD: SHERWOD #5 – LETS TRY THIS ONE AGAIN! (HOPE FOR NO SNOW)
2 Rounds for time of:
- 18 Calorie Row
- 15 Thrusters 95/65
- 12 Chest-to-bar Pull-ups
50 jumping lunges (25 per leg)
rest 2 mins
50 jumping lunges (25 per leg).