Come watch the battle between H-Son and Craigger
**UPDATE: TODAY’S 7:00 A.M., 8:00 A.M., 9:30 a.m., 12:15 p.m., 4:30pm, 5:30pm and 6:30pm CLASSES ARE CANCELED DUE TO CURRENT AND WORSENING ROAD CONDITIONS. (IT’S NOT PRETTY OUT THERE. 🙁 ) (THIS INCLUDES TONIGHT’S HP SESSION.) PLEASE STAY TUNED FOR TOMORROW’S UPDATE!!!!**
Snowed in at Coach Bones’ house!
Hi Zoners,
One more day to sign up for the Zone Games! In the past, this has been a very successful, fun and inspiring event for all fitness levels. To make sure that this is a successful event, we require a minimum of 15 participants. If you are just procrastinating, get in today to sign up.
We will need the registration slip filled out and the $30 (cash, debit or cheque) by today (Wednesday, January 18th) at 7:30pm. So put on your snow boots, come down to the Zone and commit.
Workouts will be posted on Thursday night, along with heat schedules.
* Lots of great prizes
* Jason from Q-Energy is scheduled to come out
* PR’s waiting to happen!
[yframe url=’http://www.youtube.com/watch?v=i-EgsnzfZbA&feature=plcp&context=C3b67a4fUDOEgsToPDskILgFgpMWPG8llJMiOBIee9′]
**UPDATE: TODAY’S 7:00 A.M., 8:00 A.M., 9:30 a.m., 12:15 p.m., 4:30pm, 5:30pm and 6:30pm CLASSES ARE CANCELED DUE TO CURRENT AND WORSENING ROAD CONDITIONS. (IT’S NOT PRETTY OUT THERE. 🙁 ) (THIS INCLUDES TONIGHT’S HP SESSION.) PLEASE STAY TUNED FOR TOMORROW’S UPDATE!!!!**
Today’s Workout:
Buy In – 3 rounds of 25 single skips, 3 inchworms (with pushup), 6 arch rocks, 9 ring rows
WOD -“50-50”
Last time we did this workout it was February 4th, 2011. Take a look at the times to compare.
5 rounds for time of:
- 10 pullups (chest to bar)
- 10 burpees
Zone 3:scale to regular pullups (kipping or not)
Zone 2: scale to 10 assisted pullups
Zone 1: scale as needed
Part 2: Work on a Goat (choose 1 0r 2 movements to work on depending on the time left in class)
* Coaches, make sure that athletes don’t take this time to leave early. They are called Goats for a reason 😉
- Double unders
- Pistols
- Handstand/handstand pushup
- Rowing
Cash Out – MWOD 56
Test: Check your shoulder retraction: Do the standing hip impingement test.
Mwod: 2-3 min messing about with the horizontal abduction rib mob
1-2 min opening up your flexion with elbow flexion
2 min hip capsule mob
Retest: Go PR.
[yframe url=’http://www.youtube.com/watch?v=JGiZvK2rnDU&feature=player_embedded’]