Announcing: The CrossFit Zone Regionals Team Members!

Hello all,

An exciting discussion took place last week as we worked on hashing out who was competing as an individual and who was going to be on the team.  There were points for and against competing as individuals for those who qualified – enter the individual competition and free up more spots for Zoners to compete on the team OR get on the team and make a strong push for the Games…

It was a tough decision for sure but the end result is that most of the athletes who qualified ended up electing to go solo – which means we’re going to have a much larger crew competing over the weekend and more people can join in the “fun” :).  Most agree that it is the right decision for this year and as a result we’ve got some strong individuals and a very talented team for Vancouver at the end of May.

Here is the team as it stands right now:

Men:  Paul “PR” Prsala, Adam “Abzilla*” Giles, Warren “Dub” Reeves, Jer “Jerbear” Bomhof (Alternate – made the very honorable decision to step aside to help allow his shoulder to heal and Adam to come in and compete).

Women:  France “Francey Pants” Legault, Deanna “Angry Kitten” Whiteley, Lindsay “FemBot*” McCardle, Sarah “the Warden” Warder (Alternate – after a very solid performance in the Open).

* not actual nicknames, but I like them 😉

It will be very interesting to see how the team competition pans out as we have some athletes with some excellent strengths that could be strategically utilized as well as some solid all rounders.

With the team selection done, that means that the following athletes will be competing as individuals:

Women:  Charly “Chuck” Thivierge – Lortie

Men:  Lucas “Scoots” Parker, Mike “Iceman**” McCabe, Tom “TeeJ” James, Cam “Turts” Birtwell


** due to a passing resemblance to Chuck “the Iceman” Liddel of UFC fame (without the beer gut 🙂

So there you have it gang, your Regionals competition team for 2011!

Today’s Workout

Buy-in: 10 minutes practice of floor to overhead – demo by coach then progressions as needed

WOD:  “Gandalf”

Continuing in the theme of repeating some of the May 2010 wods, Gandalf is a great interval workout.  Remember to scale adequately so that you aren’t eating up too much time in each individual time interval.

Rx:  Part 1 – 4 rounds for individual time of:

  • 250m row
  • 6 floor to overhead – clean and jerk/push press (95/135)
  • each successive interval starts on a 4 minute timer

Immediately follow with part 2 – 4 rounds for individual time of:

  • 250m row
  • 15 wallballs
  • each successive round starting on a 4 min timer

Combine your slowest times from both Pairings to get your total time for the workout. The faster you work, the more rest you get!

Zone 4:  scale floor to overhead to 75/115

Zone 3:  scale floor to overhead to 65/95

Zone 2:  scale floor to overhead as needed (45/65), scale wallball weight

Zone 1:  scale as needed

Cash-Out: Pullup and ring dip practice – scale as needed, play around.

GAMES PREP – men:  4-5 sets of 20 pullups (unbroken);  women:  4-5 sets of 15 pullups (unbroken).  Practice chin-over-vertical plane, chest to bar etc.


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