Mmm! Don’t they look yummy? (image courtesy of Animal Wildlife)
Hey Zoners! Craig, here. It’s time to think about meat again!
I just got an email from Karsten (our Bison guy). The next order of Bison will be delivered in October. I know that this is a ways away, however last year we had more orders than he could supply. This year we are taking pre-orders for starter boxes for the next 2 weeks. So email me at craig@crossfitzone.ca before March 1st to secure your starter box for this October. We will also take orders closer to the date, but you will not be guaranteed a box.
Here’s a run down on this delicious animal:
“Free-Range, Grass-Fed BISON Meat for the individual household.
MALUMA Free-Range Bison are 100-percent, grass-fed & free of antibiotics and growth hormones.
This means the meat is healthy, tender & flavourful. Available in convenient, freezer-ready portions from our farms directly to your home.
MALUMA meat is dry-aged, boned & trimmed by skilled European craftsmen. Our kitchen ready cuts are labeled and vacuum-packed for prevention of freezer burn.
ORDER our most popular “STARTER” BOX.
YOUR ORDER WILL INCLUDE:
Tenderloin, Striploin Steaks, Ribeye Steaks, Ribeye Roast (rolled), Hind & Shoulder Roasts, Short Ribs, Diced Stewing Meat, Stir Fry Strips, Shank Meat Slices (bone-in), & Lean Ground Meat
A Starter Box provides 45-55 pounds of meat and fits the average freezer compartment. (Weight varies according to the size of the bison) Fat, gristle & bones are removed.
TOTAL PRICE is approximately $300.00 – $360.00 per box. ($7.20/lb of meat)
QOD : How did you like the bison last time?
Today’s Workout
Buy-In: It’s time to practice some of those gymnastics skills you learned over the weekend! We’re going to spend some time working on our cartwheel, skin-the-cat, and L-sit technique. Coaches, go over progressions for each exercise.
In a 15 minute time frame, try to accumulate:
- 10 cartwheels, each side (10 leading with right arm, 10 leading with left arm).
- 10 skin-the-cats, or 3-4 mins spent practicing progressions
- 2-3 mins spent in an L-sit or hanging knee raise
WOD: “CrossFit Games Open WOD 12.1”
The very first WOD for the CrossFit Games Open competition was released last night! It was a big surprise, and consisted of a whole lot of time spent on one grueling movement… BURPEES. Since this workout is a long haul of repetitive exercise, consider scaling to Zone 2 and adding in some extra movements to mix it up and give your muscles a break.
7 min AMRAP of:
- Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Zone 2 – scale to a 7 min AMRAP of: 10 Burpees, 10 Double Crunch, 10 Walking Lunges
Zone 1 – scale as needed
**** If you are wanting to do the WOD for your Open score, you will need to make sure that you arrange your own judge (Coach will review standards with Judge, and decide if they are legit). The coach of the class will not be your judge as they will be taking care of the class. Thanks for your understanding ****
If you did the Open WOD last night, come on in and recover with an easy workout with light weights / body weight movements followed by a good stretch and roll out.
Cash-Out – MWOD
5-way shoulder stretch. Spend 1-2 mins per arm, per position.
