Tag: front squat
October 23, 2019

#beyourownbestfriend – Thursday, October 24th, 2019

#beyourownbestfriend

Last night CrossFit Games athlete Brent Fikowski posted a little video on Instagram about his experience in a float tank.  He ended the video by saying something that is one of the things that stick!

We have talked about positive self talk on blogs before, + how important it is to pay attention to the things you say in your head to yourself!

This quote will now reside on the ladies washroom chalkboard for awhile.  (Men, we’ll paint a chalkboard in your washroom soon!)

The talk that you give yourself inside your own head, should the best talk you get from anyone!

#beyourownbestfriend

Thursday, October 24th, 2019

Focus:

Power clean 3-3-3-3 reps
Front squat 2-2-2-2 reps
Squat clean 1-1-1-1 reps

Floater: 3 sets of 10-20 GHD sit ups

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

Follow us on Instagram @crossfit_indestri

Chris Stoutenburg No Comments , , , , ,
October 15, 2019

Friday Nights – Wednesday, October 16th, 2019

Friday Nights

Week One of the 2020 Open + Friday Nights Lights is down!  Great job to everyone who took part + thank you to those who came to help judge + cheer everyone on!

Also huge thanks to Nick + Cody from Bent Taco for coming + cooking up some incredible tacos for everyone to enjoy after!  So yummy!!

We want to remind everyone of a couple things.  With the Open kicking off on Thanksgiving weekend for us, we know some of you were unable to attend Friday Night Lights + we did our best to accommodate another time to have you judged.

We will be holding the Open on Friday Nights from 5:30pm until 7:30pm (depending on the workout length).  This is the only time we have set aside for judges + to do the workout.  The Open for 99% of us, is about coming together with our friends | fellow members, being encouraged + supported + having fun!!  This is what Friday nights are about.  It takes away from the true atmosphere of the open when you‘re not in this Friday Night environment!

That being said, we do know some of you have other commitments + work shift work, if you are unable to come to a Friday night lights based on one of those reasons, we need you (you must) chat with one of us about a time on Friday during the day, or another possible time.  (During Class times on Saturday, Sunday + Monday are not an option!)  Arrangements need to be made ahead of time.

((**This coming Friday both Steph + I (Jen) are out of the facility during the 9:30am + Noon classes + for a good chunk of Open gym time, as we’re hosting a CrossFit Indestri workout at Cameron Street Public School for kids from Grade’s 1 -8.**))

We absolutely love the Open, we love having members from all different class times come together on Friday Nights, we love having big crowds of members come in to cheer each other on!  This is why we encourage you to sign up, + come on Friday Nights!

CrossFit Indestri does not make any money off the open!  The $20 you pay to register goes 100% to CrossFit HQ!  The Open for affiliate owners actually turns into a lot of added work for 5 weeks.  It can be overly stressful, ensuring everyone gets their workout in, making sure we have enough judges, making sure everyone submits their score, that the scores are correct, validating the scores, making sure the open workouts don’t interrupt regular programming + regular scheduled class times.

But, we do it, + we encourage it, because we love the community it brings out!  We love the magic that surrounds the open.  We might never know what it feels like to step on the ice of an NHL hockey game, or on the field of an MLB game, but we can all experience the exact same workout the Elite Games athletes are, we get judged, we get cheered on, supported, etc.   As stressful as it can be for affiliates, we absolutely love being able to give you that experience each Friday Night for 5 weeks.

Get ready for 20.2!  For those not participating, please still come in + cheer on your fellow members, your encouragement + support brings the magic of the environment to another level!

We will have some other local companies in on Friday Nights during the next 4 weeks as well!  More details on them soon…..

Wednesday, October 16th, 2019

 

Focus:

Front Squat

10 x 3

WOD : 28 mins

7 Rounds

1 Min Bike Erg

1 Min Row

1 Min Ski Erg

1 Min Rest

 

Level 1

6 Rounds

1 Min Bike Erg

1 Min Row

1 Min Ski Erg

1 Min Rest

Level 4

Maintaining 15/12 cals per round

 

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

Follow us on Instagram @crossfit_indestri

Chris Stoutenburg No Comments , , , , , , , ,
August 20, 2019

Better than you found it – Wednesday, August 21st, 2019

Better than you found it

We have a rules board at the front door of the facility that says things like;

– Be on time for class.

– At indestri, we do a lot of squats.  Get use to it.

– If you bleed on the bars, please clean it off.

If we had room on the board we would add a new line.  Everyone is pretty good, but we would ask that you just keep it in the back of your mind.

“- Leave the space better than you found it.  Please.”

We do our very best to ensure that the gym gets cleaned everyday, but sometimes between back to back classes, it’s a little harder for the coach on the floor to ensure that tidiness.  So we ask that if you chalk the pull up bars in class, please clean it off, if you take out boxes, please put them back, etc.  Leaving the space better than you found it!

We would kindly ask that the new black ploy boxes be used for box jumps + step ups only.  Please don’t put weights on the boxes or stack other boxes on top of them, as it is crushing the foam.   Thank you for your understanding, we greatly appreciate it!

Wednesday, August 21st, 2019

Focus:

Shoulder Press
2-2-2-2-2

Rest 5-10 minutes then,

WOD :

3 RFT:
20 Front Squats 95/65
20 Push Press 95/65
20 Pull-ups

Level 2

3 RFT:
20 Front Squats 75/55
20 Push Press 75/55
20 Jumping Pull-ups

Level 1

3 RFT:
20 Front Squats 45/35
20 Push Press 45/35
20 Ring Rows

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

Follow us on Instagram @crossfit_indestri

Chris Stoutenburg No Comments , , , , , ,
August 8, 2019

Why? – Friday, August 9th, 2019

Why?

Why did you start CrossFit?

It’s a serious question, and we really want to know your answer!

If you’ve heard Stouty’s story, he started because his cousin Michelle suggested he would love it + to give it a try.  He had retired from WheelChair Basketball + his wife Sara was expecting their first child.  He wanted to be confident that he could pick his child up on his own, out of the crib, off the floor etc.

Steph started when she was training gymnastics.  She was trying to find ways to get stronger in gymnastics, + after googling ways to gain strength she came across CrossFit.  Having never heard of it before, she did some research + found Collingwood had a CrossFit gym + went in + met with Scott.

I (Jen) started a year after I first stepped through the door.  I had met Scott Thornton the day he opened CF Indestri when I did a video with him promoting the Run for the Cure.  I was interested but nervous.  It took a tweet a year later from Scott calling Michelle (Stouty’s cousin) + I out with the quote “some want it to happen, some wish it would happen, others make it happen” to get us to say, we’re make it happen kind of girls!

Next week, we’ll look at why 7-8 years later we’re all still doing CrossFit + even more passionate than ever about it!

Now we want to hear from you!  Comment below on the FB post.

Why did you start CrossFit?

 

Friday, August 9th, 2019

Focus:

E2MOM x 6

4 Dead lifts
2 Hang Power Clean
3 Front Squat

WOD :

AMRAP 18 min:

200m run
9 Air Squats to ball
6 Deadlifts 185/125
3 Front Squats 185/125

Level 2

AMRAP 18 min:

200m run
9 Air Squats to ball
6 Deadlifts 135/95
3 Front Squats 135/95

Level 1

AMRAP 18 min:

200m run
9 Air Squats to ball
6 Deadlifts 95/65
3 Front Squats 95/65

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

Follow us on Instagram @crossfit_indestri

Chris Stoutenburg No Comments , , , , , , , ,
July 10, 2019

Virtuosity – Thursday, July 11th, 2019

Virtuosity

Do you strive for virtuosity?

Doing the common, uncommonly well!

Before we worry about the weight on the bar, or the “party trick” movements like Muscle ups.  We should be striving for virtuosity in the basics.

Just some food for thought…

 

Thursday, July 11th, 2019

Focus:

Front Squat
Tempo Squat ( 2-4-1 )

3-3-3-3-3

WOD :

10-9-8-7-6-5-4-3-2-1
T2B
Front Squat 135/95

Level 2

10-9-8-7-6-5-4-3-2-1
T2 rings
Front Squat 115/75

Level 1

10-9-8-7-6-5-4-3-2-1
T2Rack
Front Squat 75/55

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

Follow us on Instagram @crossfit_indestri

Jen Nichol No Comments ,
June 9, 2019

OUTWOD – Monday, June 10th, 2019

OUTWOD

As mentioned last week, we’re thrilled to be able to be bringing the OUTWOD event to our facility + our area.

On Saturday, June 29th at 9:30am we will hold an inclusive OUTWOD workout to raise awareness and money for the OUT Foundation in support of all the phenomenal work they do for the LGBTQ+ community.

The OUTWOD workout will be the only workout held at CFI that day.  Cost to join us $25 US which you must register online for.  We’ll provide the link below.  All the registration dollars go directly to the OUT Foundation who mission is to remove the barriers that block LGBTQ+ individuals access + participation in health, wellness and fitness to ensure their success. They’re dedicated to nurturing, empowering, and celebrating LGBTQ+ bodies + minds to guarantee that our community thrives.

THEIR IMPACT

5000 – HUMANS EMPOWERED
125 – CHARITABLE PARTNERS
50 – COMMUNITIES SERVED

THEIR WORK

Health

OUTHealth provides access to health services forvthe LGBTQ+ community, including gender affirming care and more.

Education

We work with local business communities to educate and develop policy for welcoming and being inclusive allies of LGBTQ+ people.

Advocacy

We fight – with you and for you – to be your authentic self in and out of sport and fitness.

Scholarships

The OUT Foundation awards yearly gym memberships and more tools to succeed to over 30 LGBTQ+ individuals.

We’re asking you, our community at CrossFit Indestri + beyond, to come together with us on Saturday, June 29th + help us make a difference.

Register Online right now, while your reading this to join us!  We need to have an idea of numbers as we might have to run the workout in heats depending on numbers! Come out, and support OUTWOD!  Let’s show everyone just how much Pride CF Indestri has!

Together our sweat all glistens just the same!

OUTWOD Collingwood

 

 

 

 

 

 

 

Monday, June 10th, 2019

Focus:

Thruster Complex E90 Seconds x 7

1 Power Clean

2 Front Squat

2 Push Press

3 Thruster

WOD :

9 Min AMRAP

200m Run

15 Thrusters 95/65

Level 2:

9 Min AMRAP

200m Run

15 Thrusters 75/55

Level 1:

9 Min AMRAP

200m Run

15 Thrusters 45/35 or 35/20 DB

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
Follow us on Instagram @crossfit_indestri

Jen Nichol No Comments , , , , ,
May 26, 2019

Monday, May 27th, 2019

Monday, May 27th, 2019

Focus: 

Front Squat
7×3 building to a heavy 3

WOD : 

For Time:
100 Double Unders
25 Front Squats 115/75
25 Push Press 115/75
75 Double Unders
20 Front Squats
20 Push Press
50 Double Unders
15 Front Squats
15 Push Press

Level 2:

For Time:
100 Double Under Mix
25 Front Squats 95/65
25 Push Press 95/65
75 Double Unders
20 Front Squats
20 Push Press
50 Double Unders
15 Front Squats
15 Push Press

Level 1:

For Time:
100 Single Unders
20 Front Squats 75/55
20 Push Press 75/55
75 Single Unders
15 Front Squats
15 Push Press
50 Single Unders
10 Front Squats
10 Push Press
25 Single Unders

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
Follow us on Instagram @crossfit_indestri

Jen Nichol No Comments , ,
May 2, 2019

The Second Stage – Friday, May 3rd, 2019

The Second Stage

This weekend marks the second stage for the age division (teens + masters) to qualify for the 2019 Reebok CrossFit Games.

The top 200 athletes in each age division out of the CrossFit Open have qualified to compete in the second stage, this weekend. They will have 4 days to do 4 workouts, video tape, get judged, and submit to the leaderboard. The top 10 worldwide in each age division earn a spot to compete at the 2019 Games.

As we mentioned back in March, our very own Deanna Posey finished the open 3rd in the world and will be competing over the weekend.

While we know Dee doesn’t want a big deal made of it, she has put in years of time and hard work, and wanted to take a moment to wish her the best this weekend.

Go get it Dee!

Friday, May 3rd, 2019

Focus:

FRONT SQUAT
15 Minutes to Find 5 RM

.

WOD : 20 minutes

5 min Amrap x 3 with 2 min Rest between
6 Devil Press to Db Step overs 35/20 @ 20″
12 Toes 2 Bar
18 Wall Balls 20/14

Level 2:

5 min Amrap x 3 with 3 min Rest between
6 Devil Press to Db Step overs 25/15 @ 20″
12 Knee Raise
18 Wall Balls 20/14 @ 8/7 feet

Level 1:

5 min Amrap x 3 with 3 min Rest between
4 Db Burpee to Db Step overs
8 Toes to Kb
12 Wall Balls 14/10 @ consistent height

.

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
Follow us on Instagram @crossfit_indestri

Jen Nichol No Comments , , , , , ,
October 28, 2018

It was FANGtastic – Monday, October 29th, 2018

It was FANGtastic

It was a FANGtastic weekend…

We first want to congratulate all our athletes that competed at the Bloody Halloween event over at CrossFit Mozomo this past Saturday.  During competitions we as coaches and owners of CFI are always proud of the way our athletes move!  Podium placing is fantastic and well deserved, don’t get us wrong, very proud when you podium!  And congratulations to the 3 teams that placed 2nd on Saturday, Coach Terrence + Brent, Coach Brit + Caroline and Katy + Steph.  Well done crew! And well done to Shayne + Roman, Erin + Michaela, Beth Marie + Vikki as well!

Stouty Note – I was excited and really proud to point out who was a part of our community this past Saturday at the competition. Wether you won the WOD or came last I couldn’t be more impressed with the technique, the attitude and the respect you gave your competitors and judges.  Thanks to coaches Terence and Brit for taking the time to lead by example and help our athletes perform at their best but also push the intensity while moving safe. So happy I was able to witness it! Thanks to Jen and Steph for making sure everything in the afternoon went flawless and fun to make sure we could be a part of everything going on.

We’re proud of all of our athletes!  Some stepping outside of comfort zones, some competing RX for the first time, but all moving well, safely and with integrity!  Thank you for repping CrossFit Indestri so well!  Be proud, we certainly are!!

Thanks to all the CFI crew that stopped over or stayed all day to cheer on, encourage and support the crew competing!

A couple CFI crew missing from the photo.

 

SPOOKTACULAR HUNT

And on Saturday afternoon over at CFI, we hosted our first ever SPOOKtacular Hunt…  Athletes gathered at CF Indestri, walking into the unknown.  Upon arrival they created teams, + hit multiple workouts before being given their first clue and set loose on the Town of Collingwood.


Team had to solve riddles + complete tasks in order to be given their next clue.  From CrossFit Indestri, they were lead to Curries Farm Market, for some pumpkin picking, solving a riddle they were sent to Press Juice Co downtown where one team member had to drink a ginger shot in order for the next clue, to which they found out, that they were “Stopped” in the spirit of Halloween that team member drank poison (not really) and had to be carried to the next location.  Bent Taco, which was home to a food challenge of course!  Upon arrival at Bent, teams were lead to a bowl of Jalapeño peppers, where one team member had to eat the pepper before being given the next clue.

Teams then had to run to find Steph + Jen, who were waiting at Town Hall ready with Sandbags and a WOD.  Teams showed the Town of Collingwood what we do, Sandbag DL, running, Sandbag Cleans, Running, Sandbag Squats, lunges, and burpees of course…..

In the final leg, before heading to Side Launch Brewery for a pint, teams were given $10. each and the task of heading to a grocery store to purchase $10. worth of non perishable food items for us to donate to the Collingwood Food Bank.

It was truly a SPOOKtacular time….   We very thankful to all the local businesses that got on board with our idea.
– Curries Farm Market, if you have never been, they’re on 6th and the 10th line and open until Christmas.  Chris + Candice Currie are a lovely local family and have a wonderful Market.  Go see them!
– Press Juice Co, downtown Collingwood is an amazing local fresh press juice shop offering organic juices, smoothies, a salad bar and more.  Under new ownership with Charlene, who has been a longtime employee.  Go visit.
– Bent Taco is a phenomenal restaurant which is owned in part by our member Nick McGreggor who is also the head chef!  If you have never been, you are missing out big time!  Huge thanks to Nick who also supplied us with their amazing Guacamole, Salsa + Chips to enjoy post hunt.
– Downtown Collingwood BIA for allowing us to take up the space beside the town hall to hit a WOD.  We have a beautiful downtown core with some amazing shop.  Christmas is coming, forget online shopping or driving out of town, head downtown and check out all the shops we have!  Support local businesses.
– And the end of the night brought us back to Side Launch Brewery for a pint. Side Launch has a great line up of brews, if you have never been, do check them out.

It’s always fun to team up with other local businesses!  We live in an amazing community.

A SPOOKTACULAR weekend indeed……

 

Monday, October 29th, 2018

Focus: Squats Up?

2 sec Pause Squats

2-2-2-2-2-2

superset with

15 unbroken wallballs

.

WOD:

10-1 Ladder

Front Squats @ 70% of 1RM

Strict T2B

.

Level 2

10-1 Ladder

Front Squats @ 60% of 1RM

Strict Knee Raises

.

Level 1

10-1 Ladder

Front Squats @ 60% of 1RM

Banded Hip Extensions

.

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

Follow us:

Jen Nichol No Comments , , , , ,
June 14, 2018

The Recipe – Friday, June 15, 2018

The Recipe

It’s the time of year when so many people are scrambling to get “beach bodies”, and many program out there will claim to help you get abs in just a few weeks.  Many will also claim that there are magic supplements, drinks, or secrets to do just that.

Here’s our secret recipe.  But it’s actually not a secret, it’s pretty simple, and it’s been proven to work time and time again.

Eat Meat, Vegetables, Nuts & Seeds, some Fruit, Little Starch, No Sugar + do CrossFit

A few key things to note, eat real food!  Food that isn’t created in a factory somewhere, with tons of ingredients that you can’t pronounce.  Also just because it has the world paleo or even keto in front of it, does not mean it’s something you should be eating all the time.  i.e.) Paleo Brownies, Paleo Muffins, etc…
When was the last time anyone ate a “Paleo Apple” right never!  It’s real food, it doesn’t need a ‘label’ in front of what it is ….

Also be careful with supplementation.  Supplements are just that, “supplements” to your already healthy and balanced diet.  Don’t think that cutting out a meal and just supplementing with a protein shake is the answer.  You might actually need to add a protein shake on top of your meals to ensure you’re eating enough!  Most of us actually under eat for our body and performance.

Most importantly, do not beat yourself up if you treat yourself.  It’s summer, if you want an ice cream cone, or whatever your treat is, you’re a grown up.  Eat it, treat yourself, own it, and move on.  Maybe don’t treat yourself everyday, but when you do, enjoy it, and don’t be sorry you did.  Just make sure the next day, you get back to your balance.

Also please remember, results won’t happen overnight.
But they will happen.  Pay attention to what you put in your body, and move your body.
You will get results!

Eat Meat, Vegetables, Nuts & Seeds, some Fruit, Little Starch, No Sugar + do CrossFit

Friday, June 15, 2018

Focus:

10 Minutes to Warm up to Complex Weight ( HBP)

then

Complex

10 min EMOM

Power Clean

2 Front Squat

2 Push Press

Thruster

.

WOD:

8 Min AMRAP

8 Thrusters 95/65

8 Toes to Bar

25 Double unders

.

Level 2:

8 Min AMRAP

8 Thrusters 75/55

8 Knee Raises

25 Double under Mix

.

Level 1:

8 Min AMRAP

8 Thrusters 45/35

8 Knee Raises

50 Singles

.

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

Follow us:

Chris Stoutenburg No Comments , , , , , , , , , ,