CrossFit INDESTRI NEWS
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Halloween
Just a reminder that with Halloween on Monday, there will be NO pre-teen class at 4:30pm. Have a safe and Happy Halloween kids and we'll see you on Wednesday at 4:30pm.
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Fitness Athlete & Competitor Athlete
Hey Guys, We are going to try out a system being used by some of the long term CrossFit Gyms for setting Weights and movements for classes. We have a group of athletes in the gym that are focused on competing in functional Fitness Events or really like to push through heavy weight and technical movements and we have another group of athletes whose main focus is general fitness. Both are parts of CrossFit and the general fitness athletes are a much higher percentage across the general population of CrossFit. Both mindsets have their place and both should be training in the same classes learning from each other.
You will notice the terms "Fitness Athletes" & "Rx Athletes" in the terminology this weeks workout descriptions. This will help you to decide where you should be working towards or a level you can really get a good workout for you. CrossFit is a fitness domain that allows for all types of people and athletic abilities to come together and workout. there may be 10 different versions of a movement happening in one class but in the end goal we are all trying to better our health.
So give it a try and give feed back to your coaches on if it is helpful or not. we always want to grow with you and value your feedback to make your experience the best it can be at Indestri.
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INDESTRI CHRISTMAS PARTY:
DATE: DECEMBER 9TH/2016
TIME: 7PM - 2AM
WHERE: BLUE MOUNTAIN GOLF CLUB
COST: $45.00
INCLUDES FULL COURSE DINNER, DOOR PRIZES AND FREE CABS HOME FROM 10PM -2AM
DON'T DRINK AND DRIVE
Save the Date, Tickets will be available to purchase at CFI soon!
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THE SPORT OF FITNESS AT ITS BEST!
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 -
Ben Smith, Kari Pearce, Brooke Wells with Rich Froning as both coach & athlete
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AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
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MONDAY:
FOCUS:
Sh. Press7-5-3-160%-70%-80%-90%
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WOD:
Fitness athletes us Push Up or Pike Push up
FOR TIME:Row 1,000m30 Handstand Push UpsRow 500m20 Handstand Push UpsRow 250m10 Handstand Push Ups
SUB IN SKI OR BIKE IF NEEDED
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CASH OUT:
2 x MAX EFFORT L-SIT HOLD
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TUESDAY:
FOCUS:
BACK SQUAT6 x 1@ 90%
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WOD:
6 MIN MAX CAL (SKI/BIKE/ROW)then rest 3 min6 MIN AMRAP10 DB PUSH UP + ROW (Rx 55/35) (Fitness 35/20)10 BURPEES
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CASH OUT:
2 x 20 single RDL with Dbs or Kbs (suitcase hold)
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WEDNESDAY:
FOCUS:
7 SETS OF THE FOLLOWING COMPLEX1 POWER SNATCH + 4 OH SQUATRx Athletes - Work to a Heavy setFitness Athletes - Work Technique and Stabilization
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WOD: HERO WOD BENCHMARK
"Randy"
75 Power Snatch For Time:
Rx 75/55
Fitness 65/35
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CASH OUT:
T-SPINE COACH LED MOBILITY
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THURSDAY:
FOCUS:
10 MINS 2 FIND 3RM FRONT SQUATthen1 x MAX REPS @ 80%
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WOD:
FOR TIME:Rx Athletes: 95/65 (20/16 box)Fitness athletes: 75/55 (12/8 box)50 FRONT SQUAT50 FRONT RACK LUNGE50 FRONT RACK STEP UPS
Complete in any order, partition the reps in any way.*3 burpee penalty on the spot for every drop of the bar*People may need to lower their step-up height today.
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CASH OUT:
2 LAPS BANDED SIDE WALK OR HIP CIRCLE SIDE STEPS
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FRIDAY:
WARM UP:
THRUSTER AND PULL UP INSTRUCTION
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WOD: HERO WOD
"HOLBROOK"
10 ROUNDS EACH FOR TIME:Rx Athletes: 115/75Fitness Athletes: 95/55 use Jumping Pull ups or banded to achieve stimulus5 THRUSTERS10 PULL UPS100m RUNrest 1 min between each round
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CASH OUT:
COACH LED MOB
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SUNDAY:
RECOVERY CLASS: 9am to 10am
STRENGTH & CONDITIONING: 10am-11:30am
( REMINDER THIS CLASS IS 90 MINS)
WARM UP:
Band Distraction – Lats 2:00/sideThen 2 rounds of:• 50m BEAR-CRAWL• 50m SIDE-SKIP + TOUCH-DOWNS.BREATHE - AROUND THE WORLD PLANK
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STRENGTH:
15minutes to find a 3 RM PUSH-PRESS (Barbell or Dumbbells)
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6 x 2 DEADLIFTS @ 80%
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4x 10 BULGARIAN SPLIT SQUATS WITH YOGA BALL
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CONDITIONING:
15 MIN AMRAP:
30 SLEDGE-HAMMER-SWINGS
10/10 Sledge Hammer OH LUNGE
10 PULLUPS
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RECOVER:
ROLL-OUT-THORACIC 2:00
Side Bend Over Medicine Ball or Coretastic 2:00/side