We already know you all MUST be excited about the upcoming Zone Games 5. So it would stand to reason that you’re also all dying to help us out behind the scenes!
Big events like this take a lot of work to keep them running smoothly, and this is where you come in…
We need some volunteers for the Zone Games to help with things like judging, setting up, organizing, BBQ’ing, etc. If you want to help, email Deanna at deanna@crossfitzone.ca
And for those of you who can’t volunteer because you intend to compete, this is a reminder that the Zone Games registration is open! We currently have 15 people registered. Get your registration in (including $) by Wednesday September 14th or you will be out of luck!
Thanks in advance for all that you Zoners do to help make our Zone Games events successful. 🙂
Today’s Workout
Buy-in: Snatch Tech – Hang Squat Snatch: 6×2
- from high hang (pockets)
- work up in weight over your sets
- focus on full extension of hips but still rapid descent into snatch catch position
WOD: Looks like Treble
You guessed it – three parts to this brand new wod. Add all your reps up at the end for your total score
WOD 1 – Franata
4 alternating Tabata intervals each of thrusters (65/95) and pullups
- (20s max reps thrusters, 10s rest, 20s max reps pullups, 10s rest) x 4
- Total reps count!
Zone 3 – scale thrusters to 55/75
Zone 2 – scale thrusters to 45/65, scale to assisted pullups
Zone 1 – scale wod as needed
*** 6 min break ***
WOD 2 – 2min Max reps step down box jumps (20/24)
Zone 2 – scale box height to 12/20
*** 6 min break ***
WOD 3 – 3 min amrap of 10 double unders and 10 situps
Zone 2 – scale to assisted pushups
Zone 1 – scale as needed
Add all reps from all WODs for your score!
Cash-Out: Easy roll and lacrosse ball work
i'll be competing & happy to help with judging when it's not my turn 🙂
me too… willing to help however you need!
also remember for those who are competing at the taranis winter challenge, sign up starts this afternoon-this may sell out quickly this year!
get an account at: http://flexfwd.com/
I can probabaly lend a hand (at least one) but won't be moving any weights and stuff until this back is fixed. Let me know if/what you need me to do.
I can lend a hand to judge!
REgistration is open for Taranis Winter Challenge – just put my name in 🙂
I can help!
This whole FlexFwd business is confusing me. It somehow entered my stats from the Open about a thousand times repeating….
yeah, coreya and RainMan are the guys who started up the Flexfwd website so I think that's their way of welcoming peeps… if you want to accept friends, go to the "notifications" (spelled wrong on the site 🙁 ) on top right of your screen and roll your pointer over it – there should be a pop up that says what friend requests you have… not too interested personally in sticking around there too long, just wanted to get registered!!
Yes I had the same thing Sarah – and it keeps sending me emails that people want to be my friend (which is nice) but I can't figure out how to turn the email notifications off…..
Yes! People want to by my friend too, but I don't know them…which makes me immediately suspicious. I hate this thing.
Thanks for all the volunteers for the ZG5. So far I have 15 people who are able to help. I may not need competitors to help at all. If need be, it will only be one heat hopefully 🙂
Just a reminder about the Team for the Winter Challenge. I have enough ladies for the team, but could use one more guy. Let me know asap if you are interested. I will be putting the team in this evening or tomorrow am .
I wish I was there to compete/help 🙁
Good luck everyone!!!!!