Have you registered for the Open?

In just under two weeks, one of the most exciting and fun periods in the CrossFit year begins… the CrossFit Games OPEN. Why is it so exciting and fun you may ask? Well, it’s the one time in which ANY CrossFitter, regardless of level or ability to qualify a regional competition, has an opportunity to compete – just for the heck of it. Last year over 60,000 people took part… and got a chance to see themselves ranked on a world-wide scoreboard. Why is this good or a big deal. It’s TOTALLY unique in the fitness and sport world – and it gives you a chance to be the person on the playing field, not sitting on the sidelines, watching. Putting yourself out there, slightly at risk, is a great way to feel alive, to test your skills and your fitness, and to see just how you stack up to the rest of the world.

Every year at CrossFit Zone, this will be a big event. Here’s how it will work:

Starting on March 6th, CrossFit will announce a new workout every week for 5 weeks. That will become our Competition WOD for Thursdays. Additionally, our competitive athletes will get together to throw down, push the pedal to the metal, and hit their best marks on a day TBA.  For more info,  come down to the meeting on Wednesday, February 27th at 7:30pm (Pembroke st).

Now in order to participate, you must register, and you do that HERE. For $20, even if you only get a chance to do 3 out of the 5 workouts, it’s well worth the money, just for the opportunity.

So check it out. Get registered. And join CrossFit Zone – “Zoners” team if you are downtown and CFVI – “CrossFit Zone Westshore” if you are in the Westshore.

Have you registered for the Intermediate/Advanced muscle up clinic on Sunday at 10am?  If not, email deanna@crossfitzone.ca

Advanced class on Sunday will be at 8:30am at the Oak Bay track.  This will not count as one of your classes!

Today’s Workout:

Buy In – Mobility

20  Minutes to establish 1  RM  Back Squat

WOD – ”Diane”

Compare to Oct 1, 2012

21-15-9 Reps for time:
Deadlift (225/155lbs)
Handstand Pushup

* Kipping allowed

Zone 5: Scale Handstand Pushups to 1 Abmat / 15lb plate
Zone 4: Scale Deadlift to 185/125, Handstand Pushups to 2 Abmats / 2 15lb plate
Zone 3: Scale Deadlift to 135/95lbs, scale Handstand Pushups as needed
Zone 2: Scale Deadlift as needed, modify Handstand Pushups to Pushups
Zone 1: Scale as needed

* It is important to train from a box and up against the wall if you are unable to train head to floor with the movement.  Training from a box will allow you to work on the full range of motion of the pushup.

Cash Out – stretch and roll out the back and hamstrings.  Grab a partner and do a partner stretch

Extra Credit: EMOTM for 10 minutes:
12 Russian swings (HAP)

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