- The Zoners on Moving Day
At CrossFit Zone we create an enjoyable, effective, and safe environment for our members. We aspire to maintain this environment for everyone. We are a community of people working towards a common goal and it is up to us to keep this community strong and united.
In support of this, we have created a code of ethics that serves to remind us of our responsibilities to the community and to the gym space.
Thanks!
Deanna and Cam
1. Sign in to class on Mind Body Online. This allows us to track class numbers and make sure we are offering the right number of classes for our membership.
2. Show up to class 10-15 minutes prior to class time to ensure enough time to change, sign in, check out the workout and get a full warm-up in. This is for your benefit to make sure you are getting your general prep training in and preparing your body for the workout to come.
3. Pay attention to the coach at all times while they are teaching. Not paying attention/chatting with other members can be distracting and takes away from the teaching points the instructor is trying to make.
4. Clean up all equipment (bars, plates, db’s, kb’s, chalk) after your workout. Remember to take bands off the pull-up bars if you used them. It is not the coaches job or the class after yours to clean up before they begin the workout.
5. Be responsible for setting up your own equipment prior to a workout (i.e. setting up appropriate weights, getting out chalk, etc.). If you are a new client and don’t know what weights to use, the coach will assist you and give you advice.
6. Record your workouts in your Success Journal or on the online leaderboard so that next time you do that same workout, or if a different workout includes the same exercises, you will know what weights to use or what goal time you are trying to beat.
7. Treat coaches and fellow members with respect before, during, and after the workout.
8. Encourage fellow members and be mindful of their workout, and cheer on those classmates who are still finishing a WOD after others are done. Leave out any equipment that they are still using and give them plenty of space to do their exercises.
9. Warm up prior to the start of your class with minimal effect on the current class. If the gym is packed, head outside to do a warmup by going for a jog, squats, jumping jacks, or dynamic stretching.
10. When bringing a guest to class for the first time, be responsible for helping them get situated and move through the class. Have your guest shadow you through the CrossFit Warm-Up. When you bring a guest to a class you are helping them try CrossFit, not setting yourself up to achieve a personal benchmark.
11. Accept technique and scaling advice from your coaches. Their advice is designed to help improve your performance and minimize chance of injury. We all have refinements to make in technique no matter how long we have been training!
12. Bring a positive attitude and good work ethic. If all else fails, these two things will ensure your workout is a great one!
Please post to the comments section if you have read the post.
Thanks,
CrossFit Zone Team!
Today’s Workout:
Buy In – Newbies – Thruster technique
Regulars – 3 sets of 5 kettlebell hang snatches per arm followed by thruster warmup
WOD – “I have a thruster complex”
A complex is when you pair a heavy set with a light set of the same or similar exercises. In this case, we’re using the same exercise but with different weights. The heavy set will make the light set feel even lighter, and the light set should help you go faster on the heavy set. Keep your technique solid throughout, upright torso/chest up at all times.
The workout will consist of 10 intervals of 20 seconds work, 40 seconds rest. The first 20 seconds will invovle using the heavy weight, the next interval of 20s will utilize the lighter weight. Alternate back and forth so that after the 10 intervals you have done 5 heavy sets and 5 light sets.
Your score will be the total thruster reps you complete across all intervals of work.
Elite: alternate 95/135 with 65/95
Zone 3: alternate 65/95 with 45/65
Zone 2: alternate 55/65 with 35/45
Zone 1: alternate with appropriate weights
Cash Out – Tabata Row – if you know your low score from last time, keep going on Tabata intervals until you cannot maintain that low score. Otherwise, perform the regular 8 intervals of 20s/10s.
Running WOD
8 x 400 at 5-K pace
Please post in the comments when and where you are doing your run if you would like people to join you!
