We want to create a CrossFit movie with XtraNormal about CrossFit Zone. Please see the video above that someone created about a CrossFitter explaining what CrossFit is to a friend (Be aware that there is EXPLICIT CONTENT in the video). We want your input! Please post your input to the comments section or email. Let’s have fun with this 🙂
Today’s Workout:
Buy In – Pullup progressions:
- Challenging yourself with a lower resistance rubber band
- Kipping pullup
- Chest to bar pullup
- Butterfly pullup
WOD – “TGIF”
21-18-15-12-9-6-3 reps for time:
- Ring rows (feet up on a box, body parallel to ground)
- Overhead Walking lunges (25/45lb Olympic plate)
- Box Jumps (20/24)
Zone 3: Scale ring rows to feet on the ground
Zone 2: Scale as needed
Zone 1: reduce reps to 21-15-9
Cash Out – Instructor led stretch
Running WOD
Rest or Recovery run (5km – 8km)
Please post in the comments when and where you are doing your run if you would like people to join you!
100 Day Burpee Challenge:
Burpees today: 60
Buy-in: 1830
Ok that video was toooooo much!!!!!!!!!!!!! probably one of the funniest things I have seen in a long time.
Thanks for the great post!!! I am gonna try to make it in for this one. Just to punish myself for turning another year older 😛
Haha, that’s good! We gotta have Cam in tears on our vid.
Looks like a great one. My shoulders and traps are still pretty sore from the 2 minutes of wall balls.
I just wanted to thank everyone that came to the potluck last night and signed our card. Also, thank you to all the people that helped organize the event. Theresa and I really appreciate it and we’ll miss everyone.
We were looking at the album last night and we just can’t believe all the stuff we’ve done in the last 7-8 months. It’s like we lived a life time during that short period. I think every event except Christmas was celebrated with members of the Zone.
I was a member of the Oak Bay Rec. Center the first 2 years I was in Victoria and during those 2 years I really only chatted with two people. One of which was a creepy old guy that chatted up all the young guys working out there. Cam’s the closest thing we have to a creepy old guy :-).
Cheers and see you at the gym.
Spidey
Hilarious! My friends give me weird looks when I speak in Crossfit lingo – it’s like a different language!
I am sitting in Starbucks laughing like a maniac! That video is too funny! Looks like my kind of WOD! Today, I am going to go for a run at Mount Doug. I’ll be there tomorrow.
Poor Cam, always being picked on!
That video is too funny. When asked, I find it difficult to explain to people what CrossFit is. I always tell them they have to try it to really know what it is. I loved the WOD today and it was great energy in the class today.
Sean,
We’re so glad you enjoyed your party, and that we got the chance to show you how much you’ll be missed! 🙂 We love ya!
Yes it was a great wod today! I think we had about 15 people here. Bonnie here is your chance to explain to everyone what CrossFit is… in a funny animated movie.
Poor Cam!!!! I pullled a bit of a Cam last night too though. You guys will be truly missed!
It is crazy that the last 8 months has created a lifetime of memories. There are so many amazing people at the Zone, amazing memories with more to come.
For those interested:
I made a shirt for my Mom that says “strong as a boy, but look like a girl” and Bonnie and Nicci want one. I am going to put in an order. If it is something that you would be interested in, please let me know. PS – the shirt is pink 🙂
Can’t wait for my t-shirt!!! 😀
I’m interested!!
Dear Spidey and T-Bops,
I has been a pleasure working out with you at cfz! You will be greatly missed for you dedication, skills and cool talents (like spideys hand walking and t-bops flexible poses). I enjoyed seeing you guys every time you were in the gym and hanging out with you outside the gym. I am sorry for not making your going away celebration but going aways are hard to do and i know we shall all see you again soon!
b
How much are the t-shirts?
hahahha Justin, it’s perfect for you 😉
Regarding the crying comments, bring them on, I have no problem giving you guys ridiculous hard WODs haha.
Seriously though, it’s good I love you guys so much…
Turts
Regarding Sean and Tbops…
T, your improvements over the months you wodded were amazing. You have this pristine and demure appearance but when the gloves come off, you throw down with the best of them.
I remember one night when you beasted out a huge effort in an 800 or 1000 row but then had to leave after because you were sick – in spite of not feeling well, your performance in that row was awesome – you pushed and pushed the whole damn way.
I also really like your creativity in movement – you’re always trying something new with moving your body (although sometimes in slightly unsafe ways like Thursday night :). We get so caught up in performance movements sometimes that we forget how many different ways our bodies can bend, twist, and flex. I know that I need more free movement but I cant’ ever hope to replicate your mobility!
Sean, your presence at the Zone has been a revelation for me. I used to think that you had limitations. I used to think that you might only be good in longer wods with bodyweight exercises and running. I used to think that you would somewhere, somehow, break down mentally in a WOD. I came to realize pretty quickly that none of those thoughts were true.
You have redefined mental toughness, tenacity, and intensity for me. Through your undying effort, unparalleled performance, and consistent dedication to improvement, you have shown me that we have no limits other than what we impose upon ourselves.
I have so many memories of our battles that I will never forget and I will miss your presence here each and every time I set up to tackle a WOD. No matter how tough the workout, or how much I’m hurting, I’ll always be thinking about how you never stop pushing, and I will be a better person because of it.
Thank you both from the bottom of my heart for being absolutely amazing friends, family, and competitors.
There, I said it without crying… or at least you all didn’t see me 🙂
Turts
*sniff sniff* You have a way with words, Cam.
Did you buy a book of pre-written speeches?
You know, after the workout today, I just realized that Theresa and Sean were THE first people I met at Crossfit Zone. I can’t believe it’s been almost 6 months since I met them. It has been such a great time getting to know the both of you at the gym and at a personal level.
Theresa, you make crazy good baked omelette’s and your prowess to your workouts is amazing! And Sean, your tips, comments and compliments definitely mean a lot – especially from someone as fit as you to somebody like me who is still trying to understand what it means to be fit and strong. Whenever I’m there when you workout, I can’t help but work a little bit harder. Your tenacity to output more than 100% is contagious.
Technique Impresses, Passion Inspires – both of your enthusiasm and dedication have definitely inspired me. =)
See you soon.