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Making A Splash!

Adam always puts water safety first…

Hey Gang,

We often wax eloquent about how special our CrossFit Zone community is, which is evident by how much fun we all have together when we do “stuff”.  And what better way to spend your extra time than with people that you already know and love, doing things that you might not normally get out and do?

Apprentice Coach Craig has a great idea for another “community opportunity”, for those of you looking for a new way to spend your time this weekend.  I just have one question for you: How do you feel about CrossFitters in speedos?? 😉

Craig is planning on going to the Esquimalt Rec Centre pool this coming Sunday, Nov. 27th,  at 1:00 p.m. Anyone that wants to join him is welcome!  The focus will just be on having fun and playing around, rather than on swimming laps or anything “exercisey”.

If you feel like coming down for a splash with some Zoners, feel free to bring yourself, or your family and friends, and have some fun

Some of you already responded to Craig’s comment regarding this outing on yesterday’s blog post.  If you didn’t see that and want to come, let us know in today’s comments if you’re interested!

Today`s Workout:

Buy In – Get moving and warm before class.  Coach will demo all the movements and give you time to warmup at each station

WOD – “Fight Gone Bad”

This wod is a fun one team! The workout was originally designed to test MMA fighter BJ Penn, it has become a CrossFit Classic.  Make sure to stay true to full range of motion on all reps and see if you can make it on the leaderboard!

3 rounds, for total reps of all exercises, 1 min at each station:

  • Wallball (14/20)
  • Sumo Deadlift High Pull (55/75)
  • Box Jump (20)
  • Push Press (55/75)
  • Row (Calories)
  • Rest

* Coaches will have athletes start at different stations  or run 2 heats if classes are full

Zone 4 – 2 rounds, full scaling

Zone 3 – scale bar weights and wallballs as needed

Zone 2 – 2 rounds, scaled as needed

Zone 1 – scaled as needed

Cash Out – MWOD #9

Test: Thumbs straight forward, ribcage anchored, arms up overhead in pure flexion as far as you can go. Then, Overhead squat
Mob: Collect 10 minutes total, messing around with today’s two Mwod pieces.
Re-Test: Arms up and Overhead squat
[yframe url=’http://www.youtube.com/watch?v=RSE95NF4eVc&feature=player_embedded’]
Watch John Welbourn (CrossFit Football) on today`s MWod.  It is a chance to see the difference on someone not as flexible as K-Star 😉
[yframe url=’http://www.youtube.com/watch?v=hkHRLgqe5XQ&feature=player_embedded’]

 

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