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Christmas Party Reminder

Pssst…Hey you:  whatcha doin’ next Saturday night?

…What’s that?!  You don’t have any plans? Well then, you should DEFINITELY go to the CrossFit Zone Christmas Party on Saturday, Dec. 10th!

It’s going to be tons of fun, and it kicks off at 7:00 p.m.  There’ll be food, drinks, friends, games, music, and even a cab ride home!  Sounds great, right?  Then get your tickets fast, because time is a-runnin’ out.

Christmas party tickets are $20, and we’re accepting cash and cheque only.  We need all of you people to RSVP by Monday, December 5th, and then pay for your tickets by Wednesday, December 7th. This will help us to make sure that we get enough food and drinks, etc.

Hope we see you there!!

QOD: Are you interested in taking part in a Christmas decorating party this weekend?

Today`s Workout:

Buy In- 3 rounds: 3 inchworms, 5 goblet squats, 7 push ups, 9 KBs

WOD- ‘The Walking Dead’

5 rounds for time:

  • 20 Overhead walking lunge (10 per leg) 25/45 lb. plate
  • 10 deadlift (155/225)
  • 5 wall walks

Zone 5: Scale OH walking lunge 15/35, deadlift to 135/205

Zone 4: Scale OH walking lunge 10/25, deadlift to 115/175

Zone 3: Scale deadlift to 95/135, scale OH walking lunge as needed, sub wall walks with push ups.

Zone 2: Scale deadlift to 65/95; scale OH walking lunge and wall walks as needed; scale to 3 rounds if needed

Zone 1: Scale movements and deadlift as needed

Coaches: Allow everyone some time to warm up their deadlift to wod weight. Review OH walking lunge and wall walk technique.  If athletes are sore from yesterdays workout, make sure they scale accordingly.

Cash Out- MWod 16 – The Shoulder and The Back Squat Rack

Test: Wrist/Shoulder integration in the racked back squat bar (a broomstick will do)
Mob: Spend 3 min each arm messing with the two position in the video.
Re-test: Can you get tighter on the rack set up? Are your arms narrower? Are you doing less of the broken wrist limbo?
Did your overhead snatch position change? Was it easier to “show” your armpits forward in the active shoulder position?
Bonus: 2 x 1 min alternating end range Bulgarian? box lunges.
[yframe url=’http://www.youtube.com/watch?v=2iiKibqIQ20&feature=player_embedded’]

 

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