Hi Family!
I know there are quite a few fabulous photographers at the Zone and have seen you take great photos. We are hoping that we can share your talent and photos with the Zone. If you are wanting to share your photos with the family, please bring in a memory stick or a cd for us to save the photos.
We have a photo gallery on Facebook with events photos etc. and we would love to share the photos with the family of the Regionals and the Zone Games 4.
Thanks!
Angry Kitten
A flash back of the past… check out the sweet vid that Coach Bones put together over 2 years ago for our Grand Opening.
[yframe url=’http://www.youtube.com/watch?v=etmqibBwQXk’]
Don`t forget to come out for Dr. Salmon`s seminar on pre and post nutrition and hydration around exercise starting at 8pm!
Question of the Day (QOD): Keeping with the family theme-One of my favourite people to wod with is _______ because____________. Fill in the blanks and show your love!
Today’s Workout
Buy-in: Hang Squat Snatch – 10 min working on technique (OR SURVEY if you haven’t filled one out yet!)
- Perform single or double reps, working up in weight slowly and not rushing in between attempts
WOD: Tipsy
This is a 20min amrap of several different exercises (see below). Focus on keeping a steady pace throughout the workout as opposed to crushing the first 10 min and struggling for the last 10. A good way to do this is to attempt to do the reps unbroken on each exercise but then rest as needed in between so that you can do the same on the next movement.
- 5 Pushups (hand release at bottom)
- 5 toes to bar
- 5 deadlifts (95/135)
- 5 power cleans
- 5 front squats
- 5 wall walks
Zone 3 – scale bar weight to 65/95, sub kte for ttb
Zone 2 – scale bar weight as needed, scale wall walks to inchworms and ttb to double crunch, consider a 10 or 15 min time cap
Zone 1 – scale as needed
Cash-Out: Group stretch – focus on upper body and hip stretches
Aww! Still such a great video (Even thought I'm biased. :P) I really enjoyed watching it again after all this time and seeing how much everything has changed: The space in the box, the faces we now see everyday, everyone's form improving, the top scores getting more impressive, and of course the growth in the community! I LOVE MY GYM.
kath because she's always positive, gives 110%, and inspires me to do the same. also, her & jim are entertaining.
One of my favourite people to wod with is Kath because she is so strong-it gives me something to aspire to.
One of my favourite people to wod with is Meg because she silently gets 'er done and she does cool gymnastics things.
One of my favourite people to wod with is Linds because she has worked so hard to become the crossfitter she has become and she still has so much potential-she is one to watch!
One of my favourite people to wod with is France because she is killing it!
One of my favourite people to wod with is Dee because she is my inspiration-she believes in me and she is starting to believe in herself.
One of my favourite people to wod with is Dub because he takes his shirt off…
One of my favourite people to wod with is Eric because he is my CFZ buddy-i know he secretly supports me!
My great meat search.
Anyone know of a great place in town to buy grass fed, grass finished meats? I tried Island meat and seafood, but they grain finish their meat… which takes away most of the goodness.
If there is not anywhere in town to buy it, is there anyone out there that wants to put in a big meat order somewhere up island with me and Tisha? We found a few legit farms, but they either require a big order to ship to Victoria or you have to go and pick up the meat there (which would make for a sweet meat themed road trip!)
mmm, meat. Let me know if you want in, maybe I'll start a facebook group for people interested to start hunting around for the best raised meat in our area.
Also I like WOD'ing with Tisha… cause she's sexy… and strong like an ox… a sexy ox.
Craig, I would be interested in ordering meat…to be delivered. Let me know.
me too
REMINDER: Kristine Salmon is coming tonight to talk about nutrition and hydration. 8pm-see you there! please remember to sign up!
b
One of my favourite people to wod with is Krista because she's outrageously awesome.
Also, we're going to for sushi before the presentation tonight at 6:30, if anybody wants to come just hollar on here or facebook on the "Mystery Restaurant Tour" group.
One of my favourite people to wod with is KRISTA K. because she is the sweetest person ever and she motivates me work harder because I don't want to let her down… oh and cause she's a tank too
Craig – I think Wendy and I are in for some grain fed meat if you're going to put in an order some where.
And I think the saying is "Strong like bull", no ox. 🙂
Chris, strong like bull, sexy like ox?
Also it's grass-fed we are aiming for. We'll try to hunt some options down and figure out some prices.
Um, make that "grass fed", not grain. You know what I meant.
P.S. Don't forget to fill out your HST ballot if you haven't already. The due date is August 5th (extended from July 22nd because of the postal strike). VOTE!
Thats the best part of CFZ, too hard to pick the favorite. If I had to pick i'd have to say my wife Nicci, because she keeps me honest and Id better bring it every time, otherwise she kicks my butt(in the gym not at home).
where do we sign up for the seminar tonight brigit?
you can sign up when you get there tonight neddly
My favourite person to wod with is Kath – she is so fun and always teaches me something
ah, wow – thank you so, so, so much for the positive comments – I'm having a bit of a moment here….When I joined the gym in Oct 2009 I sure never expected to find a new family. I feel I've finally found a place that I can be totally honest, and be myself and celebrate loving being strong, and the energy of positive people! To sit on the floor after a devestaing WOD and share thoughts with, and listen to, and be heard by such strong, positive people has meant the world to me!!! And I think the coaches all deserve a huge THANK YOU for creating an environment like this!.
People I love to WOD with/see at the gym;
– Linds; for so many reasons 🙂
– b; great hugs
– Adrianna; great smile and enthusiasm for learning new stuff
– May; so happy and I seriously have a crush on his OHS form
– Sam; so helpful and cheerful
– Joel; seems so fired up to be discovering good health
– Sarah; have a crush on her knees when she squats
– Jim; cause I know this'll make Linds say "barf"
And finally (yes, I'm done), we'd love to get in on the grass fed beef thing.
Hey gang,
Great responses – always great to hear the positivity and energy that you all feel on a day-day basis!
I know this might seem like a cop-out, but I like to WOD with anyone who comes in with a positive attitude, checks their ego, and works hard… and that turns out to be 99% of the peeps that come in through the door.
The shorter list is the people I don't like to WOD with and those are individuals who: disrespect the equipment (i.e. throwing, dropping, being careless/dangerous), don't work well on teams (put themselves or their workout first), and don't check their egos when they come in to train… BUUUUUUT thankfully they are few and far between!
I also am "game" for some grass fed beef although I am still working on the bison!!
Turts