Tag: Lunges
September 29, 2019

Sign up – Monday, September 30th, 2019

Sign up

The 2020 CrossFit Open is just a couple weeks away!  There are only a handful of you signed up!

The Open is for everyone!  Visit Games.CrossFit.Com and get signed up today to join us for 5 weeks of Friday Night Lights!

Kicking off on Friday, October 11th at 5:30pm with 20.1 + a Taco Party courtesy of Bent Taco!

Sign up, sign up, sign up today!

 

Monday, September 30th, 2019

Focus:

EMOM x10

1 Hang Clean + 3 Squats
3 Burpee over Db

WOD :

For Time:
200m run
100 double unders
200m run
80 Abmat sit-ups
400m run
60 steps walking lunge
400m run
40 pull-ups
200m run
20 Db Hang Squat Clean and Jerks  35/20
200m run

.

Level 2

For Time:
200m run
100 double under Mix
200m run
70 Abmat sit-ups
400m run
50 steps walking lunge
400m run
30 Jumping pull-ups
200m run
10 Db Hang Squat Clean and Jerks  35/20
200m run

Level 1

For Time:
100m run
80 Lateral Hop
100m run
60 Abmat sit-ups
200m run
40 steps walking lunge
200m run
20 Ring Rows
100m run
10 Db Hang Squat Clean and Jerks  25/10
100m run

Level 4

For Time:
200m run
100 double unders
200m run
80 Abmat sit-ups
400m run
60 steps walking lunge
400m run
40 pull-ups
200m run
20 Db Hang Squat Clean and Jerks  50/35
200m run

 

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 , , , , , , , , ,
September 19, 2019

Friday Night Lights – Friday, September 20th, 2019

Friday Night Lights

For the 2020 Open, this October, we will once again be doing Friday Night Lights.

Each Friday Night, those registered for the Open will come in at 5:30pm to hit the workout with a judge.  We will have heat times on the board for you to sign up for when you arrive.

Our first Friday Night Lights kicks off on Thanksgiving weekend.  Friday, October 11th.  We will have a special treat for everyone!  Just working out the details with Bent Taco!

For those who have never done the Open before, don’t know what the heck we’re talking about.  The Open is 5 weeks of an online competition with CrossFitters from all across the world.  You sign up online at Games.CrossFit.Com and beginning on Thursday, October 10th we will learn what the first workout is, live on the same website.  Then Friday we will do the workout at our gym with a judge “Friday Night Lights”.  This will go on for 5 weeks.

Yes it’s a competition, so movement standards have to be hit.  But it’s a lot of fun!  It’s about coming together as a community.  Cheer each other on, encourage each other, get to know other members who attend different class times!

There is an RX division + a scaled division.  You don’t have to pick a division, you decide before you do the workout.

Head to Games.crossfit.com + get signed up now!

Want more details, just ask one of us.  We’re happy to chat about The Open.

 

Friday, September 20th, 2019

Focus:

3×10 Calve raises

2x 20 Banded Hip Thrusters

2×10 Iso back rack Lunges

WOD :

3 RFT:

75 Steps Walking Lunge (no weight)
25 Kb Swings 24/16
5 RMU
2 Rope Climbs, legless

Level 2

3 RFT:

50 Steps Walking Lunge (no weight)
25 Kb Swings
5 Pull ups & Dips
2 Rope Climbs

Level 1

3 RFT:

50 Steps Ups (no weight)
25 Kb Swings
10 Ring rows
4 kb pulleys

Level 4

3 RFT:

75 Steps Walking Lunge (no weight)
25 Kb Swings 24/16
5 RMU ( Unbroken set )
2 Rope Climbs, legless

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 25, 2019

Rep your box – Monday August 26/19

Monday, August 26th, 2019

Focus:

DU Drill work
then
Tabata DU

WOD :

“THE FILTHY FIFTY”

For time:

50 Box jumps 24/20
50 Jumping Pull-ups
50 Kettle Bell Swings 24/16
50 Steps Walking Lunges
50 Knees to elbows
50 Push Press 45/35
50 Back Extensions
50 Wall Ball Shots 20/14
50 Burpees
50 Double-unders

Level 2

Use same reps scale weight or height

Level 1

“DIRTY THIRTY”

For Time

30 Box Jumps (20/16 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (16/12 lb)
30 Lunges
30 Knees-to-Elbows or Medball Sit-Up
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots
30 Burpees
30 Double-Unders/ Mix/ 60 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 on Instagram @crossfit_indestri

Chris Stoutenburg No Comments , , , , , , , , , , , , ,
October 16, 2018

A Testimonial – Wednesday, October 17th, 2018

A Testimonial

We received a post on our Facebook page this week from one of our members that we wanted to share.  Sarah has been a member of CrossFit Indestri for a little over a year now, and we’re thrilled she’s part of our CFI Family.  ((Both her husband + son are also members as well.))

“I am so proud to be a member at CrossFit Indestri – I will gladly wear our name on my shirt!
What sets our gym apart from other gyms isn’t only in the quality of our coaches or the incredibly high standards they hold us to in our movements and commitment to our health. It is because of the INTEGRITY our members/coaches/owners demonstrate.
I’m by no means a CrossFit expert but the few competitions I’ve done, I’ve felt incredibly proud to see the skills, comraderie and sportsmanship of my fellow members.
Way to go, team!!”

We’re truly honoured by your kind words Sarah.  Our goal at CrossFit Indestri is not to turn the athletes that walk through our door into Elite level CrossFit Games athletes.  If that ever happened, bonus.  But our goal is to better the lives of each and everyone that walks through our door.  We would rather see you moving correctly and with good form, then sacrificing form for speed or weight.  ( There is a time and place for speed and weight as well.  But technique always comes first. )

Once again thank you Sarah.  It means a lot to us, and we’re happy and proud to have you + all our members rep our name + wear our gear!

 

Wednesday, October 17th, 2018

Focus:

Turkish Get ups

4-4-4-4

.

WOD:

5 RFT
12 left-arm Dumbbell snatches 50/35
12 right-arm Dumbbell snatches 50/35
3 Rope climbs
16 Jumping Lunges

Rest 2 minutes

.

Level 2

5 RFT
12 left-arm Dumbbell snatches 35/20
12 right-arm Dumbbell snatches 35/20
1 Rope climbs
16 Jumping Lunges

Rest 2 minutes

.

Level 1

5 RFT
12 left-arm Dumbbell snatches 25/15
12 right-arm Dumbbell snatches 25/15
3 Lay to Stand
16 Lunges

Rest 2 minutes

.

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 , , , , , ,
September 1, 2018

– Sunday, Sept 2nd, 2018

Honey… I’m Home :)

Sunday, Sept 2, 2018

FOCUS:

OH Squat

3-3-3-3

.

Front Squat

3-3-3-3

.

Back Squat

3-3-3-3

.

WOD:

4 RFT
Run 400 meters
30 Lunges Alt
20 Barbell hip extensions 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:

Jen Nichol No Comments , , ,
August 29, 2018

New faces – Thursday, August 30th, 2018

New Faces

You may have seen a bunch of new faces in the gyms as of late.  Some have been drop ins, it’s been a busy summer with lots of visitors dropping in to the gym.  Many are new members, please make sure you introduce yourself when you see a new face in class.

Please be mindful that classes are busy, and continue to get busier, this is one of the reasons we continue to stress the importance of reserving your class spot on zenplanner.  We have been monitoring classes all summer, and will continue to do so into September, if the need arises for us to add an additional class to the schedule we will do so, that would go for weekend classes as well.

If you do attempt to sign in for a class and it has reached it’s cap, you will need to come to a different class time throughout the day.  ((Unless it is a holiday class with no class cap, to which we will have indicated on the blog, calendar, etc. sometimes the Holiday Monday classes do not reflect the no class cap in zenplanner.))

We have noticed that almost everyone has been signing in to classes lately!!  We greatly appreciate it!!  Thank you!!

It’s exciting to have so many keen members at CFI, who are looking to be active, health and fit and who are sharing their love of training and CFI with their friends!

Thursday, August 30, 2018

Focus:

12 min EMOM

8 Front Rack DB Lunges 50/35

(4 per leg)

.

WOD:

10 – 8 – 6 – 4 – 2

Tire Flips
Stone to Shoulder
1 length Handstand Walk

(Tires & Stones outside, head inside to HSW)

.

Level 2:

Tire Flips

Stone 2 Shoulder

3 around the worlds

.

Level 1:

Dead Lifts

D-ball to Shoulder

Bear Crawl

.

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 , , , , , ,
July 19, 2018

No Class Saturday – Friday, July 20, 2018

No Class Saturday

Reminder that we’re hosting the CrossFit Adaptive Training Course on Saturday so there will not be any classes running Saturday.  Get outside and get your fitness in.  Go play in our amazing area, hit up the mountain for a hike, go for a swim or SUP, or do 100 burpees for time….

Stouty’s option for Outdoor WOD

Run as far as you can in 20 minutes

then do

100 Burpees where ever you are at the end of the time…

you may get some looks but they just now fitness and see it as your teaching them a new life option, if you do this wod, Tag indestri and post where you did your burpees and I may have a prize for you.

-Stouty

Our regular Saturday partner WOD will resume on Saturday, July 28th.

Friday, July 20, 2018

Focus:

Back Squat

warm up set 20 @ 50%

10 @ 60%

7 @ 65%

.

WOD: Hero WOD “Loredo”

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

.

Level 2:

6 rounds for time of:
24 squats
24 banded push-ups
24 walking-lunge steps
Run 400 meters

.

Level 1:

6 rounds for time of:
14 squats
14 box push-ups
14 walking-lunge steps
Run 400 meters

.

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 , , , , , ,
March 13, 2018

Recovery – Wednesday, March 14, 2018

Recovery

How is your recovery after workouts?  What do you do to help your recovery?  Did you know there are lots of ways that we can help at CFI?

Fuelling

Are you fuelling your body properly for performance and for recovery?  Most people actually don’t hydrate adequately or nourish their bodies properly!  How can we help?  We have a resident nutrition guru.  Sarah Messervey is not only a member/athlete in our gym, she is also a Nutritionist who specializes in Keto and Paleo Nutrition.  Book time with her in our Recovery Room.

Mobility Class

Sunday’s at 10:30am CFI offers a Mobility Class.  Come work through coach led Mobility, targeting the areas that need to be worked on.

ACUFX

CFI also has a resident acu-punk.  Jenn Redding is at CF Indestri on Monday’s and Tuesday’s every other week.  Offering Acupuncture, Gua Sha & Cupping.

RMT Massage

Member/Athlete Steph Nicksy (Bishop) is our resident Registered Massage Therapist.  You can book appointments with Steph throughout the week at in our Recovery Room!

 

Recovery & Self Care are important, esp. when you’re training.  The above are just a few of the ways we can help at CFI.  We also have tons of mobility tools, boards, movements, etc. and are always happy to help!

Wednesday, March 14, 2018

Focus: 15 minutes

Movement Prep

.

WOD:

20 Minute AMRAP 

50 Wall Balls 20/14

50 Lunges

40 T2B

40 Sit Ups

30 Burpee

30 Box jump 24/20

20 Pull Ups

20 Dead Lift 155/105

10 Power Clean 155/105

10 Jerk 155/105

.

Level 2:

50 Lunges

40 toes to Rings

40 Sit Ups

30 Burpee

30 Box jump 24/20

20 Pull Ups ( Banded)

20 Dead Lift 115/80

10 Power Clean 115/80

10 Jerk 115/80

.

Level 1:

50 Wall Balls 14/10

50 Lunges

40 Knee Raises

40 Sit Ups

30 Burpee

30 Box jump 20/16

20 Ring Rows

20 Dead Lift 95/65

10 Power Clean 95/65

10 Jerk 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:
Chris Stoutenburg No Comments , , , , , , , , , , , , ,
February 1, 2018

AED – Friday, February 2, 2018

AED

As many of you know we purchased an AED for our facility over a year ago.  As mentioned in a blog post last spring.  It’s no secret that we had a situation/scare at CFI that prompted the purchase.  The AED has had a home directly under the computer at the front desk since we received it Dec 2016.  This week thanks to our member, Heater we have a beautiful new custom wood box that will house the AED.

Currently it’s sitting at the front desk, but it will be mounted near the front door of the facility.

((Please check out Heaters custom creations on instagram @heaterwoodworks))

Friday, February 2, 2018

Focus:

16 Minute EMOM – Partner

Min 1: 1/2 Gym length WheelBarrow Walk ( each do a half length)

Min 2: 7-10 Bar facing Burpees (N’Sync)

.

WOD:

Partner WOD

16 min AMRAP

Use sandbag, slam ball, wall-ball etc. object cannot touch ground for entire workout,

***if it does, you stop and do 10 Burpees***

.

100 DU ( Scale – 2:1 Singles)

75 Alt db snatch 35/20

75 situps

100 kb Swings 24/16

***** working partner must be holding object, 1 person working at a time****

.

 

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 , , , , , , , , ,
December 27, 2017

Hours – Thursday, December 28, 2017

Hours

Reminder that we have regular hours through to Sunday.  For Monday, Jan 1st, we have a 10am WOD only with Coach Steph to kick off the New Year!  There will be no class cap, but please remember to sign in!

In fact, for 2018 our goal for all CFI members is to sign in for class!!  We may sound a little like broken records (we certainly feel like it some days)  but it’s important to sign in!!  We know that many of you are great at remembering to sign in for class, we greatly appreciate it, thank you!  For those who don’t, that’s one of your goals for 2018!

Also this is the time of year between the holidays and ski season when we have many visitors drop in to CFI.  If you see someone in class whom you don’t know, please introduce yourself and welcome them to CFI and our beautiful area!  It always makes us so proud to hear feedback from visitors about how welcoming all of you were to them on their visit to our facility.

Thursday, December 28, 2017

Focus:

Warm up & Movement prep

.

WOD: Benchmark

Dirty Thirty

30 Box jumps (24″/20″)
30 Jumping Pull-ups
30 KB Swings (24kg/16kg)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45#/35#)
30 Back Extensions
30 Wallball (20#/14#)
30 Burpees
30 Double-Unders

* If you can do all movements as RX, then you may choose the Level 4 “Filthy Fifty”

Beware Friday is high volume as well

.

Level 2:

30 Box jumps (20″/16″)
30 Jumping Pull-ups
30 KB Swings (20kg/ 12kg)
30 Walking Lunges
30 Knees Raises
30 Push Press (45#/35#)
30 Back Extensions (Sub Good Mornings 45#/33#)
30 Wallball (20#/14#)
30 Burpees
30 Double-Unders Mix or attempts

.

Level 1:

30 Box jumps (20″/16″)
30 Jumping Pull-ups
30 KB Swings (16kg/ 8kg)
30 Walking Lunges
30 Knees Raises
30 Push Press (45#/35#)
30 Back Extensions (Sub Good Mornings 45#/33#)
30 Wallball (14#/10#)
30 Burpees
90 Single-Unders

.

Level 4:

Filthy 50

50 Box jumps (24″/20″)
50 Jumping Pull-ups
50 KB Swings (24kg/16kg)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#/35#)
50 Back Extensions
50 Wallball (20#/14#)
50 Burpees
50 Double-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:
Chris Stoutenburg No Comments , , , , , , , , , , , , , , ,