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Happy Anniversary Colleen!

Did you know that Colleen Bruce is the longest standing member at CrossFit Zone.  Colleen first came out on my Birthday in the Gorge Park April 22nd, 2008.  Colleen has been working out with me on and off for 6 years.  So in honour of her Anniversary, we will be doing her first ever WOD!  She completed “Helen” with her friend Sarah.

I am so proud of how far Colleen has come since that day in the park.  Over the past 6 years we have made a machine out of her.  She has gone from jumping pullups to numerous sets of strict pullups.  And a muscle up before the end of the month perhaps?  She went from swinging a 12lb kb to the 88lb, maybe even the 105lb one?

Colleen, you have been a pleasure to coach and I have enjoyed watching you become the athlete that you are today. I would be honoured to have you a part of the family for many more years.

Hope you enjoy the WOD!


Come join Deane in his second Mobility class at the Zone at 7:35pm.  Remember your first class is FREE!

Some words from the Doc…
“Core strength and middle line stabilization is vital for movement efficiency and injury prevention.  Learn some simple tests and exercises for these deep spinal stabilizers: diaphragm, abdominal wall, pelvic floor and quadratus lumbrum.  Learn how to breathe properly and recognize dysfunctional breathing patterns.  Stabilization of the trunk that is synchronized with proper breathing patterns is the first activity that occurs when moving the arms and legs.  The context of these strategies comes from ontogenesis, which is how babies develop their core strength.  Bring a buddy as we will work in teams of 2 or 3.”


Workout of the Day

Run/lunge 2x
Run/butt kickers 2x
Run/Straight Leg March 2x
Run/power skips 2x
Run/Spidey 2x
Run/Cartwheel 2x
Run/inchworm 2x

“Helen” (15 min time cap)
3 Rounds for time:
400M Run
21 KB Swings
12 Pullups

RX – 35/55
Zone 3 – 25/45, strict assisted pullups
Zone 2 – 20/35, ring rows
Zone 1 – scale as needed

Handstand pushups 1-10 alternating with a partner

Lat stretch – 2 min per side

  1. Lindsee04-22-14

    Aww yay Colleen! You are my hero.

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