Announcing: Zone Games 5!

You knew it was coming!  The Zone Games 5 event is scheduled for Sunday, September 18th, 2011.  This event will be for fun, and of course all the bragging rights!  😉  Registration is now open: sign up on the clipboard in the gym, and be sure to fill out and submit your registration form!

The divisions this time around will be similar to previous competitions:

Competitors in the Novice division will compete in fully scalable events.  This is a great level to start competing at if you usually fit in between Zones 2 & 3 in our usual class-time WODs, and/or you 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 attempt to do Rx on some occasions.

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.   Remember that there are lots of pieces of data online (at MFT.com) that we can use to help make the best decision for you!

	Novice Female	Novice Male	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 pullups, rope climbs, bar muscle ups, and ring dips.

The Zone Games is meant to be a fun event for “newbies”, as well as those all the way up to the seasoned game competitors.  Feedback has consistently told us that previous first-time and repeat competitors have LOVED this fun event!

If you are unable to compete this time, we also will need volunteers & judges to help out with the event, along with prize donations.  If you are interested in helping out with either, let Brigit know.

Remember that registration costs $30, which is due in cash or cheque  at the time of your sign up!  If you have any questions about the event, please email brigit@crossfitzone.ca.

Today’s Workout

Buy In: Get warm before class with 3 rounds of 10 kettlebell swings,  10 step-down box jumps, 10 double crunch

WOD: BASE 2b (NEW)

This WOD is designed to help you build a base of volume work at a submaximal effort. This will help you do strength work further down the road by creating a solid platform of volume from which to add intensity. Please scale appropriately so that all reps are as smooth as possible and no sets are taken to failure.

• You will rotate through the exercises in order, doing 1 set then moving on to the next exercise.
• You will have 45 seconds to complete 10 reps (i.e. lots of time) and then 45 seconds switching time to the next exercise.
• 5 total rounds, not for time or load
• Expect the first round to be fairly easy and the last round to be quite hard

5 rounds, not for time:

1. Sumo Deadlift, 8 reps @ 135-155/195-215
2. Ring Dips, 8 reps
3. Barbell Row, 8 reps @ 65-95/115-135

Cash Out: 3min max step-down box jumps (beat previous best!)