I wanted to take a quick second to comment on how wonderful our Zone Community really is! Proof of this was the fun and cozy “Wine 101” evening hosted by our Zoner duo Kandas and Kingsley Lee. Everyone had a wonderful time, and it was great to get together as friends and celebrate the finer things in life.
On that note, I also wanted to remind everyone that if you would like to host an event, gather some people together for a good time, promote a dinner/birthday/night out, coordinate an outing, or anything else that strikes your fancy, let us know! We’ll be happy to help you spread the good word to the CrossFit Zone gang. Bring on the good times!
One final mention, before I sign off. Shrawan Khanna, who was in attendance at the Lee’s lovely Wine Evening, just so happened to have written a witty and CrossFit Relevant post about the event on his blog site, Shrawan’s Coffee, Wine and Food Stuff. Click on the link and go have a read! It’s guaranteed to make you smile. 🙂
Today’s Workout
Buy-in: 100, 200 or 300 double unders with a 10 minute time cap to complete.
- Then grab a partner and make a sweet team name
WOD: “Felix”
This is a partner workout: each partner rows the distances alternately right after each other. Your total combined time is your score.
Distances are: 1000m, 750m, 500m, 250m
Zone 1: scaled to 850 ,650 ,450 ,250
*Games Prep: I’d like to see you go for a PR on the 1000. It’ll hurt for the rest of the intervals and I usually don’t recommend the “fly and die” but I think in this case it has value. Enjoy*
Record scores in MFT!!
Cash-Out: Wipe down the ergs and roll out your lower back, upper back, quads and hammies
That blog post from Shrawan is incredibly epic. Jealous! Little shocked though, I forgot how expensive wine is back home.
So sad to be missing this workout for the second time in a row!
I really like this wod, but is there a programming logic behind having it so often when we almost never repeat other wods more frequently than once every 6 months or so?
Logic = because it’s awesome?
I wish I was in Victoria just for this WOD, this is one of my favorite workouts!
Cause everyone needs to work on their rowing and what a better way to do, with a team! Or Turts has a huge crush on Meow haha!
Is anyone interested in taking part of the “Throwdown series”?
Check out the facebook page: http://www.facebook.com/#!/event.php?eid=151247151591531
It is too late to register, but it may be fun to do the wods and see how we rank against those we will be competing against for the games.
Who’s down for it?
Hey Wendy…
Good question… the short answer is that the “Felix” workout is an easy fit in the weekly programming structure. No matter what has come in the previous few days, that wod can be done without suffering too badly and accomplishes the goal of a good conditioning push while working with a partner.
WODs are recycled on a fairly regular basis – some of them less frequently since they are hard to fit in with the rest of the components that are planned for that week or have come up in the prior weeks.
My style of programming is a bit more structured in terms of the weekly and monthly plan so I’m constantly making new wods to fit in. What might happen in the future is that we could look at repeating whole weeks or months of training (which most people wouldn’t notice being different than our usual programming!)… but that’s down the road a bit.
Cam