If you read the newsletter in December, you would have noticed the section about Fresh Meat. We’re excited to announce that we’re once again
expanding our Coaching staff and are welcoming some new Apprentices on board! For the last month we have had four new Apprentice coaches helping out in the classes: Jon Elliot, Warren Reeves, May Pongpitpitak, and Steve Soley.
They would love to hear some feedback on how they are doing…
What do you love about their coaching technique?
Do they add an element to the class that you love?
What areas do you feel they need to work on, if any? 😉
If you would like to let us know your thoughts, please post to the comments or email deanna@crossfitzone.
Today’s Workout
Buy In – Squat clean and Jerk, 6 x 2
* Increase weight each set
* If new to the movement, work on technique of the Clean or Push Jerk
WOD – “Baseline”
It is time to retest again! The last time we tested the Baseline was December 27th. Try to beat your previous time by cutting down your rowing time or speeding up your transition between movements. If you are unable to come in to test, book a time to come in and re-test soon.
For Time:
500M row
40 Squats
30 Situps
20 Pushups
10 Pullups
Zone 2: assisted pullups, pushups from knees.
Zone 1: scale workout as needed
* If there are 10-15 spare minutes, choose a goat to work on. What do you not want to see in the CF Open workout 1, that is your answer 😉
Cash Out – Roll out IT Bands and TFL with lacrosse ball or foam roller. Moving from side to side over the tendon, not up and down.
Feel free to post any feedback that you had on the Gymnastics seminar into the comments , or email deanna@crossfitzone.ca. Thanks!
I thought the session was terrific. The coaches did a great job of breaking the moves down for all levels, making it fun yet challenging. It i s nice to go out and play like we did when we were kids. Thank you!
Well run and the coaches were fantastic. Time well spent. Thanks!
I agree a job well done by all the coaches, very informative, maybe the next one could be a focus on the olympic lifts
Great class! I had a lot of fun and also learned a number of skills that should improve my regular workouts. Thanks to all the coaches! You did a great job.
A special shout out to the Zoners at Monday's 7:00 a.m.Level 1 class! Each one of them got a new Baseline PR, showing a vast improvement since their Intros! Nice work, folks. 🙂