Canada West, here we come!

Now we can all breathe, at least for a couple minutes until we get geared up to get ready for Canada West Regionals!   I wanted to start off and say thank you to all you Zoner’s that came out and gave 110% in your workouts to help your team make it to Regionals, as well as everyone that came out to help run the workouts, judge and cheer.  We could not have done it without all the help.  The last 6 weeks have been an amazing experience at the Zone, so THANK YOU!

I want to congratulate all of those Zoner’s that really jumped out of their comfort zone and crushed the workouts.  We had a lot of members that would have never thought of ever doing a workout with those kind of weights, and doing skills that they really didn’t think they were ready for.  I think everyone should be very proud of themselves!!!  So if you see anyone your fellow Zoner’s who competed the last 6 weeks (actually 7!), be sure to give them a HIGH FIVE!

Congrats to Scoots for coming out on top with 1st place in Canada West!!!

Final Results

We will be holding a Competitor`s Meeting tonight (Wednesday) starting at 6:30pm.  The 6:30pm regular class will be cancelled. Sorry for any inconvenience!  The regular class schedule will resume next week.

If you are a competitor and attending the meeting, please come ready to discuss whether you would like to be on the competition team or are thinking about competing as an individual.  As was decided before the Sectionals began, athletes who placed higher in the Sectionals will have first priority if they wish to join the team.

The team will be formed by Saturday so that they can begin to make preparations for the Regionals.  If you can’t make the meeting, be sure to email Cam and Deanna with your preference for competing as an individual or as part of the team. 

Here are some things to think about to help make your decision of whether to do the individual or team competition at Regionals:

• Do you prefer to rely on yourself only or to work together with others to achieve a goal?
• How well do you cope with multiple WODs on consecutive days?
• Will your strengths be well utilized in the individual competion or would they be better used trying to get our team to the Games? (Remember that only the top 2 teams are going!)
• Are you willing and able to show up consistently for team workouts or would you rather have your own schedule?
• If the team makes it in, are you willing to train at a very high level for two more months leading into the Games?

LOTS to think about for sure!  Any way it pans out, we’ll have awesome individual competitors and an amazing Zoner team 🙂

Here is a question for you…Do we want to select 6 well rounded athletes or should we put in “specialists”?   Please post your thoughts to the comments section.

Today’s Workout

Buy-in:  Get warm before class with lots of leg and shoulder movement, then:

Snatch tech (all with pvc or bar) –

• 4 rounds of:  3 pockets power snatch, 3 power snatches from below knee, 3 power snatches from “floor”

WOD:  “Interval Chasing Isabel”

This is an alteration of one of our CFZ specials.  Instead of crushing 5 rounds continously, we’ll be working interval-style to help preserve power and technique.

6 rounds for individual time of:

• 5 snatches (95/135)
• 200m run 
• each consecutive interval starts on a 4 min timer
• focus on speed and proper execution of reps
• snatches can be squat or power
• slowest time for any one interval is your score

Zone 4:  scale snatches to 75/115

Zone 3:  scale snatches to 55/75

Zone 2: scale snatches as needed

Zone 1: scale workout as needed

Cash-Out:  30 ring dips – assisted as needed (GAMES PREP – work on muscle ups – 6 rounds of 1 muscle up + 5 ring dips)