Get Your Track On!

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


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