This weekend we hosted an Alexkazam Gymnastics Workshop at CFI.
We had a good turn out for the weekend, CFI members and non members. Alex MacInnis is former Canadian National Gymnastics Competitor. All who attended the workshop this weekend we’re lucky to have lots of hands on training time with Alex.
The attention to detail that he displays and teaches, through body awareness, coordination, flexibility, power, and pure bodyweight strength is incredible. We have already been asked by a handful of members if we will host another workshop in the spring as they were unable to attend.
The answer is yes!
You can check out the photo album on our FB page. More photos still to be uploaded!
Hey Guys we have a good response and had meetings with lots of athletes who have set goals. We still have not heard from some of you. If you did not receive an email please let us know and we will get you set up. Please if you have decided this option is not for you let us know as well so the coach you are assigned to can be notified. Hope everyone is starting to work at these goals and we will be keeping tabs on your progress and celebrating your wins!
COMING UP AT INDESTRI
BOWL FOR KIDS SAKE
We are hoping to register a few teams for Bowl for kids sake. The event raise money for Big Brothers & Sisters.
Dates are open between FEB 26 -March 10
Please Contact us if you want to participate and then we can book a few lanes to take part.
Its a great night out and an awesome charity to help anyway we can.
We have been Lucky enough to get involved with a research study from McMaster University and we are looking for Adults 60 years and older to examine the benefits of a new strength training program based on our methodology for older adults. They will receive 12 weeks of Personal Strength Training at Indestri and take part in 2 non-invasive assessments of physical function and quality of life before starting the training.
Please contact Bonnie Campbell if you have someone interested
UG Beach WOD 2016
The dates for UG Beach WOD 2016 have been announced!
It’s time to start getting your teams together now as this event sells out very fast, and we have it on good authority that you’re not going to want to miss the 5th UG Beach WOD event this summer!
Pencil July 8th – 9th – 10th in your calendars now and book the weekend off work!
COMING TO INDESTRI:
2016 REEBOK CROSSFIT GAMES OPEN
A Note from Coach Stouty
“Hey Guys, this is for those of you thinking about wether or not you want to participate in the open… I have participated in the open for 4 years and have YET to submit 1 rep to the official scoring. Maybe this will be the year or maybe it won’t. Either way I could care less, for me the open is not about competing its about community. It’s about seeing all of you try something that makes you nervous or pushes you out of that comfy spot. It is about seeing you get your “firsts” whether that be a full depth squat or a pull up, it could be as advanced as a muscle up but I celebrate it the same. It is seeing you set a goal to finish and giving it a shot! For me the Open is a time in of the year where we can all get together and cheer each other on and celebrate each others successes. Its a time when we may get a pr or we may tank the wod.. In both situations you celebrate showing up and attempting the workout. If you get 1 rep or 200 all that really matters is you tried and you gave a solid effort. So to me the Open is about YOU!
I believe its a great way to make friends, share experience and support each other! So if you’re not sure… Give it a shot and come to my side of the fence. We can suffer and cheer together.. plus I usually bring beer so there’s always that plus side! :)”
Hope to see your name on the board
The times of re-doing wods or cutting into other classes just to get one more reps is gone and past. The new day of the Open is here where we come together celebrate our accomplishments and if you really feel you must do it again you will make arrangements with a judge and use open gym time to re-try. Please be aware of the regular programming and other members class time as well of all our coaches time. The open is about fun and community and lets remember that in 2016!
IT’S TIME! sign up! Open is upon us!
More details about the Open at Indestri this year will be coming soon!
We’re trying to decide what day to hold the Open WOD’s on at CFI, either Friday Night Lights, or go back to our Saturday’s like a few years ago. Please let us know which day is better for you.
Striker Class Started Tuesday
- Classes – NO EXPERIENCE REQUIRED A high energy class that packs a punch! The one hour class incorporates striking with boxing and mixed martial arts style conditioning. Proving you don’t have to get hit, to get fit!
- Tuesday morning 7:30-8:30 am
- Thursday evening 7:00-8:00 pm
- Cost is $10/class for Indestri members and $15/class for non-Indestri members First class is free
10 pack class is $90 for members and $135 for non-members SPECIAL DEAL ***Boxing Gloves (choice of colour), hand wraps (choice of colour) and 10 classes for $150.00 for Indestri members and $195.00 for non- members (All prices include taxes).
** Please Note these classes will have a class cap of 14. Please sign in for the class ahead of time by emailing Jay at email@example.com thank you!
Crossfit Indestri Movie Night
This Friday, Feb 12th we will be brining Intramurals back at 6:30pm. Following Intramurals we will have a Pot Luck and will watch a screening of the Froning Movie beginning at 7:30pm!
This is the perfect way to get us pumped up for the 2016 Reebok Crossfit Games Open. If you can’t make it out for intramurals we would still love to have you come out for the Movie! All are welcome.
AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
*NOTE FIRST ONE TO EMAIL ME THE ANSWER TO THE THEME OF THIS WEEKS WOD TITLES GETS A FREE CFI WOD JOURNAL!
who will win this week at CrossFit indestri?
LAST WEEKS WINNER WAS DEANNA POSEY
2 Warm up sets
50%-60%-65%-70%- ME LAST SET @ 65%
40 Cal Row or 30 Cal Bike
30 Power Cleans 135/95
20 Reverse Barbell Lunge 95/65
3×30 sec MAX Cal Ski Erg
Rest as needed
POWER CLEAN & SPLIT JERK
6RDS (COUNT REPS)
45 SECONDS ME HSPU
15 SECONDS REST
45 SECONDS ME BURPEES
15 SEC REST
3 X SKIN THE CAT
PROGRESSIONS FOR ALL
SUMO DEAD LIFT
15 MINS TO FIND
20 REP MAX FRONT SQUAT
200M LUNGE WALK
(with KB or DB)
Every Break is 5 push ups
Play Time- Work on skills and goals progressions)
100 PARTNER PASSING WALL BALLS
80 SH2OH 115/75
(Partner not doing work must hold Hollow Body, reps cannot start until position is achieved)
60 Box Jumps Alternating
40 Russian Twist Passes with Med Ball
2o Strict Pull Ups
(Partner not doing work must hold Superman, reps cannot start until position is achieved)
WARM UP/ PREP:
COACH LED MOBILITY AND REVIEW OF MOVEMENTS WITH STRATEGY
WOD: OPEN 11.4 “Tremblay”
60 Bar facing Burpees
30 OHS Rx 120/90 MRx 95/65
10 Muscle ups
5X10 DB STRICT SH.PRESS