Attention CrossFit Fans:
The 2011 Reebok CrossFit Games Sectionals are up and running and the Open Phase of the competition has begun.
We have great news about the Regional Qualifiers this year! The 2011 Canada West Regionals will be hosted in the Lower Mainland of BC over three days: May 27th, 28th, and 29th.
The organizing committee is putting together a first class event and needs your help! They are recruiting volunteers to help out with many duties leading up to and including the event itself. In addition to volunteers, they need competent judges for the competition!
While not all of you may be qualified to judge, this is still a great opportunity for those people who aren’t competing to volunteer and be a part of this exciting event. This is your big chance to contribute to your CrossFit Community!
All interested judges are to email the Competition Director, Dave Kitchen, at dave.kitchen@pureathletics.ca
**All judges must have attended a CrossFit Level 1 Certification.**
Please include the following in your email:
– Full Name, Address, Phone Number, and Email Address
– Dates available (Friday May 27th, Saturday May 28th, Sunday May 29th)
– Year and City of Certification.
All interested volunteers are to email the Event Director, Chris Schaalo, at chris@crossfitvic.com. Please include the following in your email:
– Full Name, Address, Phone Number, and Email Address
– Dates available (Friday May 27th, Saturday May 28th, Sunday May 29th)
This event is approaching quickly and the organizing committee would appreciate you getting in touch with them immediately if you are willing to help out.
Let’s get out there and show them our Zone Spirit!
Today’s Workout
Buy-in: Athlete’s Choice – Front squat or Back Squat – 2 x 5, 2 x3, 2 x 1
- members new to these movements – go for 5 sets of 5 with good technique
WOD: “Daffodil Rainbow Ride of Joy and Delight”
It’s probably pretty obvious that I didn’t pick this name… In fact it was a response to me naming some workouts with ominous names that Dan (member in exile in NZ) came up with a list of more deceptive WOD titles. So when rowing and squat snatches popped up in my WODmaker mind, I thought this would be an excellent name. We’ve only done this one once, and that was back in June 2010.
After a good 15 minute amrap on Wednesday and then a 20-30 minute push through Perpetual Motion, some shorter interval work is just what the doctor ordered.
Enjoy,
Turts.
6 rounds for individual time of:
•8 hang squat snatch (65/95)
•250m row
•Clock set on a 4 minute timer, each round begins on each successive 4 minute period (i.e. the faster you work, the more rest you get!)
- Record your score as you would for Tabata intervals – your slowest time is your score!
Zone 4: Scale snatches to 55/75
Zone 3: Scale snatches to 45/65
Zone 2: Scale snatches as needed, scale row to 200m
Zone 1 – scale as needed
GAMES PREP: Scale up snatches (ONLY if can do them smoothly and quickly) to 75/115, 300m row
Cash-Out: 25, 50, or 75 pullups, broken up as needed (Games Prep – 4 sets of 15 (girls) 20 (guys), unbroken). Do NOT tear your hands!!)
