Cave Month!

Get ready to eat clean!!!

Starting on January 6th ’12, the Zone will be participating in a Cave Month!  This is the time to test yourself: try to eat Paleo-style for an entire month and see what kind of results you can achieve!.

Can’t give up your coffee or your cream?  There will be a “Paleo Zone” for you!  Use this challenge as a way to cleanse yourself after Christmas, or just as a way to test a different way of eating.  And you can do it all with the support of your Zone friends!

Wrap your head around the idea, and see if it feels right for you.  More details to be announced soon…

Class Schedule:

  • 9:30am
  • 12:15pm
  • 5:30pm
  • No HP workout until January
  • All other classes cancelled


Today’s Workout:

Buy In – 2 rounds – 10 pvc dislocates, 10 ring rows, 10 situps, 10 butt scoots, and 10 kettlebell/dumbbell crawls

* Use dumbbells for the crawl if your wrists are unstable.

* Legs should drag behind you in the crawl

WOD – Regionals 2011 WOD 4 – Hundreds

For Time: (25 minute time cap)

  • 100 pullups
  • 100 KBS (35/55
  • 100 DU’s
  • 100 OHS (65/95)

Complete each exercise before moving on to the next one

Zone 4:  50 reps of each or partner up and split the reps as needed

Zone 3:  50 reps, scale ohs to 45/65

Zone 2:  30 reps, scale weights as needed, 90 single skips sub for double unders

Zone 1:  scale as needed


Cash Out – MWOD 38

Test: Standing with arms overhead like a Cf Games legit swing, do you overextend or tilt your ribcage.
Mwod: Contract relax for 2 min or so over a foam roller/two lacrosse balls/ GHD etc.
Overhead arm distraction mob with band 2 min each side. Really focus on the ER of the hand.
Retest: Overhead better? Can you see how improving the ER overhead allows for less tweaking of the low back via less thoracic overextension? Usually we think about the front of the hip as causing low back OExt. In this case, we are going to try and feed some slack to the system from the top.

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