We’re aware of how much you Zoners love to get moving. Especially when it’s for a good cause!
So, when we got wind of this interesting fundraising opportunity and were asked to help spread the word, we thought this was worthy of a website post. If this fundraiser ends up being something that interests you, see the bottom of this post for more information on how to sign up…
Mount Finlayson Madness
This particular charity fundraising event is being planned for Saturday, July 16th, 2011, with a portion of the proceeds being donated to the following charities:
• Mustard Seed Street Church and Food Bank
• BC Children’s Hospital
• Canadian Cancer Sociery
• Goldstream Park Enhancement Fund
The event is being held at Mt. Finlayson, in Goldstream Park, Victoria, BC. Those taking part will hike Mt Finlayson as many times as they can within a 12 hour period (8am to 8pm), having gathered sponsorship either for each hike they complete, or for simply taking part and completing one hike (the minimum requirement).
The event is being organized by a group based in Victoria, but many additional people are needed to assist on the day of the event to ensure it runs smoothly. More hikers are also needed to take part, get sponsored, and help raise money. If you are able to participate or volunteer to help, please check out the website (www.finhike.org) for full details and how to get involved.
Contact: Andy or Lisa
Tel: 250 686 1965
Email: info@finhike.org
Web: www.finhike.org
Todays Workout
Buy-in: 5 rounds of: 3 deadlifts, 3 hang power cleans, 3 front squats (light bar or low weight only – work through these quickly)
then:
Squat Clean – 8 x 2
- build up to ~80% of your 1RM and hold there for as many sets as possible
- If unfamiliar with this movement then work sets of 5 for technique development
WOD: “Interval Wobbles”
This wod takes an oldie but goodie and turns it interval style. The goal with interval work is to maintain a higher rate of work and higher quality of movement, so keep those in mind!
If your hands are hamburger or you just can’t stomach the idea of more pullups, sub Sumo Deadlift High Pulls in for the pullups. See below for scaling
5 rounds for individual time of:
- 20 wallballs (14/20)
- 15 pullups (OR 15 SDHP @ 55/75)
- each successive round starts on a 4 min timer
- coaches stagger starts as needed
Zone 3: 15 wallballs, 10 pullups
Zone 2: wallballs @ 10/14, assisted pullups (OR SDHP @ 45/65)
Zone 1: scale as needed
GAMES PREP – if you are recovered from Tuesday, aim for 25 wallballs, 20 pullups – as unbroken as possible
Cash-Out: FTL stretch
I will sponsor someone if they decide to do this! I, however, am deathly afraid of ticks…so will not hike for 12 hours. But I support all of you who do not share my phobia!
more pull-ups?! i don’t think my hands have recovered from Tuesday’s wod.
Hey Gang, here’s some follow up info for those of us planning on attending the Regionals in May.
Just announced by the Vancouver Regionals group on Facebook:
“Host Hotel is secured. The booking codes will be activated tomorrow morning and until they are activated we can’t give the name. You will be able to book by phone first thing in the morning and by internet by noon. The rate is $125.00 per night based on double occupancy and we have negotiated a $12.00 per day parking rate.
There is a kitchen with full cooking facilities and dishes in all of the rooms which we felt was a huge plus for CrossFitters. There is free wired and wireless internet in each room and a complimentary hot breakfast every morning. The breakfast includes eggs, sausage, pancakes as well as an assortment of cereals and oatmeal. The rates are based on single or double occupancy and the rooms have queen beds. I will post the hotel name and booking code as soon as we have confirmation that the code is activated. Thanks for the patience all!”
Sooooo, perhaps we can plan to get in on that?? What say y’all?
I have two questions.
Question the first. Really? more pullups!?
Also, is that hotel info just for competitors or can spectators get in on that action?
Craig, I would assume it’s for whomever is attending the games. I say that because attendees are ticket holders, so therefore you’re officially included in the event, right? I dunno… Basically, all you need is the code to get the rate. So, once they release the code, we should be good to go!
One thing about the hotel is that it is likely in downtown Vancouver – okay if you don’t mind negotiating traffic etc but not so good if the plan is to minimize stress and/or have access to your room during the day.
I’m planning on staying on campus at one of the residences (some of them are quite nice and more hotel-like with in-suite kitchens). If anyone is interested in that, then let’s get it sorted. I will be booking quite soon!
Oh and yes, more pullups – feel free to substitute with your choice of Kettlebell swings, Sumo Deadlift High pulls, or burpees! Will make this an option on the WOD.
turts
Acarophobia! No better way to concur your fears than to face them.
I think the closer to the event the better. I’m just spectating/cheer squad-ing so it really doesn’t matter to me! i briefly looked up that brand of hotel and I thought it was in Delta? I could be wrong.
Haha Jer – I’m down with bugs/spiders/weird alien-like insects (as long as they’re not poisonous) but not ticks. No way.
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