Image courtesy of The Last Word
Guess what?? The Zone is having another fun special event!
What: Zone Track and BBQ day – 5 unique team events that blend elements of track and Crossfit. BBQ and refreshments afterwards! You do not need to find a team, they will be made on the day of the event.
Where: Vic High Track in Fernwood
When: Saturday, June 25, 2011 10:00am – ~1:00pm
Cost: 10$ per person
Folks are to bring: Bring yourself, your athletic apparel, running shoes/five fingers, water, and sunscreen.
If you’re interested, hurry and sign up at the Zone today!
Another note – thanks to all of our great sponsors for Zone Games 4 last weekend!
- Popeyes
- Esquimalt Rec Centre
- Lululemon
- Bonnie (bringin’ the Arbonne)
- MEC
- New Balance
- Fisgard Market
- Sam’s Subway
Stay tuned for info on Zone Games 5 – coming September 2011!
Today’s Workout
Buy-in: Bulgarian Squat 4 x 8/leg
- This is another new movement to try out
- With barbell or dumbbells, work up in weight slowly as you learn the exercise – even bodyweight will get tough over 4 sets
- Back foot elevated on a low box (12-20″), keep that leg RELAXED and only use for balance
- Weight solidly balanced over all of front foot, bend front leg until back knee touches or comes close to floor
- Press front leg back up to almost straight
WOD: “Beefcake”
Brand new wodness!
15-12-9 reps for time of:
- Weighted pullups/chinups (+15/+30-35)
- Burpee box jumps (24/30″) – full extension on top
Zone 4 – sub strict pullups/chinups
Zone 3 – kipping pullups/chinups, scale box to 20/24″
Zone 2 – assisted pullups (but make them HARDER), scale box to 12/20
Zone 1 – scale as needed
Cash-Out: Ring dips or ring supports – accumulate 20-30 perfect reps or 2-3 min of supports. Feel free to mix in muscle up tech work also
