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’]
Get your butts in to the gym and compete this weekend, folks! It's bound to be fun, as per usual. 🙂
I'm Signing up Tomorrow!
I used to like snow days… and then they cancelled my crossfit
This is when I kind of wish we live in a giant glass dome like in the Simpsons movie.
The dome of course will be temperature control between minimum 10C in the winter and 30C in the summer. The inner wall of the dome will be installed with sprinkler to simulate rain (and rainbows). as well as fan to create breeze (I don't like wind). The natural focus point of the dome will point at a lake to create pseudo-natural humidity. The outer wall of the dome will be glazed with UV-ray protection coating and install with lighting rod so we can capture some electricity for use.
Nobody will know this but the citizens of the dome are test subjects for biochemical weapon for turning people into zombies by the government and some collection of shady corporations to try to eradicate the middle east and take all their oil.
PS. I'm cold and bored.
C'mon someone! Post an at home WOD!
100 burpees for time….
Deal the cards.
Ok Rob, here are a couple:
How about Invisible Fran: 21-15-9 of air squats and push ups for time.
Or
Handstand 30 seconds and 10 squats, 8 rounds.
Or
10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.
Or
* 50 walking lunges
* 21 tricep dips
* 21 double crunch
* 50 walking lunges
* 15 tricep dips
* 15 double crunch
* 50 walking lunges
* 9 tricep dips
* 9 double crunch
We call this one the "Living Room WOD" 'cause — you got it – we did it in my living room a couple of times now.
200 squats
150 sit-ups
100 push ups.
I like breaking it down into 10 sets of 20 squats, 15 sit-ups and 10 push-ups. It's a great burn.!
It is being debated right now in a chain of email that perhaps we could go to either Goodlife or Odyssey together at 5:30 or 6-ish this evening.
The two sides present the pros that Goodlife has a steam room and Odyssey has lifting platforms and so the debate goes on.
Anyone else interested?
Of course, everybody could take a rest day, eat bacon and get more sleep too! 🙂
I like the living room WOD suggestions. All I need is a way to do air pullups.
i had to go to work!!! grrrrr!
Everyone shovel your walk/driveway and your neighbours on either side for time… 3…2…1…GO!
Sorry everyone, unfortunately all the coaches live out of the downtown area and not as easy or safe to get into town.