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
Having been part of the team trying to get donations, I’d like to personally thank everyone that donated. It’s really easy to say no when someone asks you for help. However the sponsors for the games realize how important Crossfit Zone is to the Fitness Culture going on in Victoria. Think about supporting them next time you need some stuff that you can’t get at the Zone!
So Thanks to
Popeyes (just down Douglas near Bay St)
Esquimalt Rec Centre (they have a pool and a Hot Tub!)
Fisgard Market (just around the corner on Fisgard St)
Lululemon (you all know where that is)
MEC (who employs a few zoners)
New Balance (down Government)
Subway (The good Sam Subway…)
Bonnie the Arbonne Rep (Tisha loves that stuff)
Did someone say BBQ?? Is Sarah bringing her frisbee? Either way I am down for that, sign me up!
I will definitely bring my frisbee. It’s sparkly.
Now if only we could get our hands on a trampoline…!
Fisgard Market has can’s of coconut milk on special for 1.19…
These are the things that excite me and make my day.
Hey Craig, I haven’t been in the gym this week because of a rugby training camp at work, but I would like to sign up for the track day on Saturday. Sounds like it should be a fun day!
Took day off work and trying to make it tomorrow, have daughter’s baseball tourney all day and family bbq also…ok if we show up at track?? thanks greg & nicci