CrossFit INDESTRI FITNESS NEWS
HERO WODS at CrossFit Indestri THIS WEEK AND LAST ARE IN TRIBUTE TO REMEMBRANCE DAY AND OUR TROOPS WORLD WIDE PROTECTING OUR FREEDOMS. THANK YOU.
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Hungry? Limited Time? Meal Prep doesn't always work?
Well, hopefully we have an option for you through Culinary Design's
See Website here: CULINARY DESIGNS
Orders Will Be Delivered to the Gym
ORDER DATES: SUNDAY, TUESDAY & THURSDAYS
DELIVERED: MONDAY, WEDNESDAY & FRIDAY
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HEALTHY LUNCH OPTIONS FOR NOVEMBER 7-13
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Fitness Athlete & Competitor Athlete
Hey Guys, week 1 had great feedback, We are going to continue 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/2016TIME: 7PM - 2AMWHERE: BLUE MOUNTAIN GOLF CLUBCOST: $45.00
INCLUDES FULL COURSE DINNER, DOOR PRIZES AND FREE CABS HOME FROM 10PM -2AM
DON'T DRINK AND DRIVE
Tickets are getting printed now and will be available for purchase 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 Coach and 4th athlete Rich Froning
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AND NOW FOR THE
WEEK OF WODS
AT CROSSFIT INDESTRI
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MONDAY:
FOCUS:
Warm Up & WOD Set up30 CHERRY-PICKERS10/10 LUNGES-OPEN-CHEST10 INCH-WORM15 mins total
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WOD: Hero WOD
"MURPH"
Fitness athletes use jumping pull up or Band
FOR TIME: 45 min CAP
1 Mile RUN
300 Air squats
200 Push Ups
100 Pull ups
1 Mile RUN
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CASH OUT:
BREATHE AND RECOVER
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TUESDAY: OLY DAY
FOCUS:
CLEAN PULLS6 x 1@ 80%-90%-95%-100%-105%-110%
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FRONT SQUATS6 x 2-3@93%
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WOD:
15 min EMOM (every 1:15)- ComplexRx Increase weight each round to a heavyFitness Work technique and use weight that is challenging without compromising technique Power CleanHang Power CleanHang "Dead Stop" Clean (Pause 3sec bottom)
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CASH OUT:
3x 20/15 Cal Assault BikeRest 2 min between roundsFitness 15/10 Cal
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WEDNESDAY:
FOCUS:
SH.PRESS5x1 @ 70%-75%-85%-90%-95%
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WOD:
Fitness Pike Push up, 20/12 & Step Ups4 RFT:25 HSPU25 KB SWINGS 24/1625 BOX JUMPS 24/20
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CASH OUT:
5 Fitness -7 Rx- 10 Comp. ..Rds of10 Ring ROWS10 Push Ups (Competitors do Deficit)
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THURSDAY:
FOCUS:
OHSFocus and Skill Work3x7 Light to Medium weightthen 1 set at workout weight of 4 reps
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WOD:
14 Min AMRAPRX plus 155/105RX 135/95Fitness 115/75 & Knee Raises7 OHS14 T2B7 BAR FACING BURPEES
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CASH OUT:
3-5 Rds12 GLUTE HAM RAISES1 Min PLANK
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FRIDAY: HERO WOD
WARM UP:
5x Complex - build to, or heavier then workout weight3 Dead Lift2 Hang clean1 Jerk
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WOD: HERO WOD
"DT"
Rx Weight 155/105Fitness Weight 125/855 RDS12 DEAD LIFTS9 HANG POWER CLEANS6 JERKS
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CASH OUT:
5 min Cool Down Row&Coach - ROM WOD
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SUNDAY:
RECOVERY CLASS: 9am to 10am
Mobility and Recovery Exercises
STRENGTH & CONDITIONING: 10am-11:30am
( REMINDER THIS CLASS IS 90 MINS)
WARM UP:
30 CHERRY-PICKERS10/10 LUNGES-OPEN-CHEST10 INCH-WORM
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STRENGTH:
Take 15 minutes to Find a 2RM STRICT-PRESSRest 3:001x Max Reps @ 60% of 2RM
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BACK PAUSE SQUAT5x2 @ 85%
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3x10 DB Neg CURL3x10 DB Neg ROW
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CONDITIONING:
8 RFT: 20 min Cap50m BACKWARDS-SLED-DRAG medium weight5 BURPEES5 PUSHUPS