Are you as excited about the new space as I am? There is so much potential and it is nice to have a place we can have to call our own for the long-term! The Zone family has come together and put in some long, long hours. The extended family has been amazing! Thanks to everyone who came by and helped out for even an hour! We will post a huge thank you in the future to make sure we don’t miss anyone. In the meantime, thank you now for your help. You are making this gym everything that it is!
You may have noticed that there haven’t been many events lately. Things have been on hold for a few reasons: moving being the biggest reason, and also myself (Brigit) being away for the last few months. I figured it was time to update you on a few things in the pipeline at the moment…
We will be having a housewarming to welcome us to our new digs. Keep an eye out, as the date is still to be announced. (It is all dependent, of course, on how fast we get everything functional!)
Have you got your costume ready? The yearly Halloween WOD is coming up October 29th, so get ready to do a fun WOD dressed up as your favourite superhero, animal, coach, or whatever your imagination can come up with!
The Crossfit Taranis Winter challenge is coming up on November 4-6th. If you aren’t competing, come down and support our Zone crew, spectator weekend tickets are sold out but there will be 50 tickets per day for those who arrive at the event early.
Our Zone Christmas Party, a charity Fight Gone Bad Challenge and a New Building Open house are also on the radar.
b’s Projects
The new space has given me a few ideas and I need your help!
1. Zone Library- We discuss the nutritional and workout philosophy books we read frequently, now you can share with your Zone friends! I am instituting a library where you can bring in CF related reading material to lend to other members. If you have something you would be interested in lending to your friends, bring it down. There is a sign-out sheet, and you can always get your books back anytime you need them.
2. Inspiration Wall- Deanna and I have been talking about this for a while now. We are going to be creating a wall of inspirational quotes and thoughts to help you get through that tough WOD, but we need your help!
Question of the Day: Do YOU have any inspirational quotes or sayings that get you through a tough workout? Please post to the comments section, so we can maybe steal it! (Reminder: please reference any quotes as appropriate.) If your favourite quote or saying is on the longer side, please email it to me at brigit@crossfitzone.ca!
Today’s Workout
Buy-in: 3 rounds – 10 pvc overhead squats, 10 walking lunges, 10 kettlebell swings
Then – 10 min warmup to WOD weight, tech work with coach for newbies
WOD: EFA (Extra Frickin Awesome)
Hey gang, this one will be a gooder – be sure to scale appropriately – the weights should be heavy for ya but manageable in unbroken sets. This is a brand new WOD also, so show up and set the bar high!
6 rounds for individual time of:
- 5 power snatch (95/135)
- 5 thrusters (95/135)
- Each successive round starts on a 3 min timer, so get your reps in quick!
- Your slowest round and fastest round combined are your score
Zone 4: scale bar weight to 75/115
Zone 3: scale bar weight to 65/95
Zone 2: scale bar weight as needed
Zone 1: scale wod as needed
Cash-Out: Lacrosse ball upper back and shoulders – lean into a wall, expose your muscles, and find the angry bits!
The last line gives me goosebumps every time I read it……
"Your greatest challenge isn't someone else. It's the aching in your legs and the burning in your lungs and the voice inside you that yells 'can't'. But you don't listen. You push harder and then you hear the voice that whispers 'can'. And then you discover that the person you thought you were is no match for the one you really are."
– Anon.
"Can't Stop, Won't Stop"
– Ian Chan. Canadian Wheelchair Rugby Athlete and Captain.
I think this phrase is perfect in Crossfit for pushing through those those tough WOD's! It was on the one of the first rounds of Zone t-shirts.. and I think it's an oldie, but a goodie!!
yeah I remember seeing the documentary on CBC… that saying just resonated well with what my mindset is in a wod… still love those shirts 🙂
love this one and love the shirt!
Whenever I hear that line, I think of "Move Your Feet" by Junior Senior.
http://www.youtube.com/watch?v=SPlQpGeTbIE
this video is full of some of the most inspirational quotes ever uttered: http://www.youtube.com/watch?v=UpMit8SpqRA&fe…
yeah budday!!! love ronnie! "everybody wanna be a bodybuilder… don't nobody want to lift some heavy ass weights" and my personal fave – "ain't nothin to it but to do it!".
That guy is a beauty!
I couldn't watch pass the first minute. It physically hurts.
I’m not sure who or where this one came from, “if it was easy, everyone would do it.”
Also from a marathon runner, Paul Tagart: “ask yourself, “can I give more & push harder?” the answer is usually yes!”
Great quotes gang!
Not sure where this one came out of, but the first time I read it, it had me staring at the quote!
"Someone once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become."
That quote is sufficiently terrifying to kick my ass! That is awesome!!
"Perfer et obdura; dolor hic tibi proderit olim" – Be patient and tough; some day this pain will be useful to you – Ovid
"I have missed more than 9,000 shots in my career. I have lost almost 300 games. On 26 occasions I have been entrusted to take the game winning shot… and I missed. I have failed over and over and over again in my life. And that's precisely why I succeed."
— Michael Jordan
I have always liked this quote attributed to Lance Armstrong, a variation of which is on one of the shirts in the gym:
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
Saw this on an adidas ad…
“Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.”
? Muhammad Ali
And this on an old No Fear t-shirt I had:
"You let up, you lose"
Dear CrossFit,
I like that you push me. That you shove me around. That you don’t listen to my whining, my excuses, my belly-aching.
When I say, “This is hard” . . . you say, “Do it again.”
When I say, “But I’m not good at this” . . . you say, “So, practice. Get good.”
When I say “This hurts” . . . you say, “So does life. Get over it.”
You poke me in the chest, you kick me in the ass, you drive me over the edge.
And I love every single flippin’ minute of it. Even as I hate it too.
If I wanted my workout to hug me and make me feel special, I’d be rocking some jazzeryoga40x in my basement. With some chamomile tea. And a blankie.
But I’m not here for the party. I’m here because I don’t need another person in life to tell me that I’m special and I’m good enough and I’m wonderful. (I mean, don’t stop with that, my ego kinda digs it.) But I want the truth. I can handle it. And I can handle the work to make myself better.
I don’t have a muscle-up. And I needed to be reminded of that, and the many other things I need to motor on.
See, CrossFit, we understand each other. Keep pushing me, don’t ever stop.
XOXOXOXO
Me
(Lisbeth Darsh – http://crossfitlisbeth.com/2011/04/13/dear-crossf…
My favourite, from Yoda..: Do or do not. There is no "try".
WOD looks awesome today…can't wait to DO it tonight 🙂
http://www.youtube.com/watch?v=obdd31Q9PqA
and another favorite
http://www.youtube.com/watch?v=jGtfpzT4Lqw&fe…
for when I start making excuses
"Do work, Suck less, Live Better" – Sean Bruce' shirt from the crossfit zone games
For those days when you are ginding out a WOD on pure force of will…
It does not matter how slowly you go so long as you do not stop.
Confucius
Got me through "The Widow Maker" anyway!
Hey amigos !
I came back from a Tour in Afghanistan about a month and a half ago. Before I left, I knew I'd be working with the best of the best. I would soon be meeting real life heroes. I knew then and know now that it's because of these brave men that go out and get the bad guys, that we are free in our country and don't have to walk around with AK47's. Little did I know that I'd soon be surrounded by heroes even before leaving. Prior to deploying, I conducted training in Edmonton and Petawawa. Just the thought of being there brings tears to my eyes and ALWAYS checks me back down to reality. The amount of men that signed up right in the heat of things, SPECIFICALLY so they could go to war and protect all of us, is unreal. The amount of men and women that are now dead, in wheel chairs and had amputations due to serving their country simply to give us the freedom we ALL have, blew my mind. It's fair to say that FREEDOM ISN'T FREE. These Soldiers are living proof of that. They paid the price and we owe it to them to remember that and stay strong. We owe it to them to do things, that they will never be able to do again. You see these injured Soldiers and to say htat they are an ispiration is a complete understatement. When I feel weak, I think of them. I give them my all, just like they didn't think twice about giving us their lives and the freedom we have today. GOD BLESS CANADA AND U.S.A.
" OF WHOM MUCH IS GIVEN, MUCH IS EXPECTED"
Never ever sell yourself short. Use what you have because it can be taken away from you in the blink of an eye ………
Powerful words Kristina, thanks for sharing. It is true that we often take our freedom to live a good life for granted when others are not nearly so lucky.
"Never surrender" ~Corey Hart 😉