Hey Zoners,
Are you ready??? Zone Games 4 is rapidly approaching (Sunday June 12th) and we want you! Registration is now open.
The divisions are the same as last competition:
Competitors in the Novice division will compete in fully scalable events. This is a great place to start if you usually fit into Zone 2 or in between Zones 2 and 3 in our usual WODs and haven’t had a lot of experience competing.
The Intermediate division is meant for athletes who are a solid Zone 3 in our usual WODs and who might do Rx on occasion. This category is a slight step up from the “Open” division in prior Zone Games.
The Advanced division is for athletes who can do virtually all of our WODs at Rx levels and display well-rounded abilities that enable them to do Games Prep options when appropriate.
The standards below are recommended minimums for competing in each of the divisions. If you are unsure what division you should compete in, talk to your coach and/or email Coach Turts at cam@crossfitzone.ca. There are lots of pieces of data online (MFT.com) that we can use to help make the best decision for you.
Novice Female | NoviceMale | Intermediate Female | Intermediate Male | Advanced Female | Advanced Male | |
Pullups | assisted | Assisted or < 10 | 8 | 20 | 15 | 30 |
Thrusters (3 rep) | 55 | 75 | 75 | 115 | 95 | 165 |
Deadlift 1RM | 135 | 185 | 175 | 250 | 205 | 350 |
Muscle up | – | – | – | – | 1 | 3+ |
Pushups/HSPU | 5 pushups | 15 pushups | 15 pushups | 25 pushups | 5 hspu to floor (kip) | 10 hspu to floor (kip) |
Clean and Jerk | 55 | 75 | 85 | 135 | 115 | 200 |
Row 1k | 4:30 | 4:00 | 4:10 | 3:45 | 4:00 | 3:30 |
Overhead Squat | 45 bar | 65 | 75 | 115 | 105 | 165 |
In addition, competitors in the Advanced category should be proficient in the full spectrum of crossfit skills, including: double unders/reverse skips, ttb/kte, full snatches, pistols, squat cleans, chest to bar pull-ups, rope climbs, bar muscle ups, and ring dips.
Competitors should expect 3 to 4 events in the course of the competition (most likely 2 for the Novice gang) and to have events spaced at 1-3 hour intervals.
We also will need volunteers & judges to help out with the event, along with prize donations-if you are interested let Brigit know (brigit (at) crossfitzone.ca).
Remember that registration is $30 and is due in cash at the time of your sign up! If you have any questions on the event, please email brigit@crossfitzone.ca
Don’t forget to sign up for the mental training seminar with Christie Gialloreto, M.Sc. Working on the mental aspects of your game will help you with the physical Learn techniques to improve your daily wod along with give you the mental edge for competition. June 1st, 2011 @ 730pm ($15 for members, $30 for non-members)
Today’s Workout
Regionals Gang – go through the buy-in then work on skills that you feel need polishing (double unders, big box jumps, squat snatch etc)… Just make sure to keep the volume of each movement down to a manageable amount and forget about getting anywhere close to max effort. Work on precision and timing and get your mind right!
Buy-in: 3 rounds of – 5 inchworms, 10 jumping ring dips, 2 turkish get-ups
WOD: “Team Train”
Form a team of three (doing the same Zone) and generate a solid team name.
Each team member must complete 4 rounds of the following for time:
- 10 snatch balances (45/65)
- 15 up and over box jumps (don’t have to come to full extension, just get over box!) – 12″/20″
- 10 burpee wallballs (14/20) – chest to ball on floor for the burpee – no jump needed, just squat and throw like a regular wallball
- At the end of each round (i.e. after all team members have done all stations one time through) – 200m run – next round cannot start until full team is back in gym
- the whole team must finish their stations before you can advance to the next station
Zone 3 – scale snatch balance to 35/45
Zone 2 – scale snatch balance as needed, scale wallball weight and box jumps as needed
Zone 1 – scale movements/volume as needed
Cash-Out: foam roll and lacrosse ball the angry bits!