18 days until Rob and Donald begin their 300km Ultramarthon…. check out the video below to learn more about it!
They welcome anyone who would is interested in joining in during their trek. Our coaches will be running with them throughout the week. For more information on this please email us.
Take a look at their personal blogs to see all the training that they are doing to get prepared for the adventure.
Don’t forget the Fight Gone Bad Challenge/ Fundraiser for Big Brothers Big Sisters Victoria is only 10 days away. Have you registered your team with CrossFit Zone? Have you filled out your pledge sheet?
Today’s Workout:
Buy In – 4 x 100M sprints
WOD -“Donkey Kong”
21 -15 -9 reps for time:
- Burpees
- Kettlebell Swings (35/55)
- Box Jumps (24/30)
Zone 3: scale KB to 30/45
Zone 2: scale KB to 20/35, scale box 20/24
Zone 1: scale KB to 15/20, scale box as needed
Cash Out – 100’s
Only 18 days?! I thought Donald said there were 20 more sleeps left? Either way, this thing is creeping up fast. Good luck, to our ultra-marathoners as they begin their final preparations!
I counted wrong, I thought Donald’s blog said 20 sleeps yesterday. My bad!
Here is a link to the days and times that they will be running!
http://www.facebook.com/home.php?#/note.php?note_id=136615527357
So I had a different name for the wod today, but then I woke up in the middle of the night and realized that I had just made Donkey Kong as the wod and had no idea. That is what happens when you dream about CrossFit haha.
The real variation of Donkey Kong involves stairs. Normally you would have the burpees on the ground floor, run up a flight of stairs to the KB siwngs and then up another flight of stairs to the box jumps, then run down all the stairs to the burpees again. Need to find a good place to do that 🙂
Instead of stairs, you could do it with hill climbs at Mt. Tolmie or Mt. Doug.
Also with Mt. Doug, the gates are closed until noon everyday so it can be done on the road because there will be no traffic.
That was a fun wod 🙂
hmmmm fun??
i wouldn’t say that-it did help me improve my fitness:)
I am still super energized from doing it at 6pm. But it sux cause I need to get to sleep to get up for the 7am class.