We have had lots of interest lately about adding another early morning class at 7am. Thanks to those who filled out the survey and let us know what you want!
So the question is… What day would you like us to add? Please post to the comments section or email admin@crossfitzone.ca or tell a coach. The options are Monday, Wednesday or Friday.
If you have not made it out to a 7am class, come and try one. It is a whole new experience, new faces and atmosphere. The early morning classes are one of our busiest times! It is also beneficial to change up all variables in your training, and that includes the time of day. You will be surprised on your performance in the early morning if you have not trained at that time before. Remember CrossFit is about the “Constanly Varied”.
Come join us!
Thanks,
Deanna & Cam
Today’s Workout:
Buy-in – 4 cycles through: 1 snatch grip deadlift, 1 hang power snatch, 1 snatch balance. Increase weight each round.
WOD – “Jer-onimo”
This wod is named for our favorite giant Dutchman… well, our only giant Dutchman… Jer! Known for absolutely crushing rows (3:03 1000m, 6:30 2000m), Jerbear is also pretty strong and flexible so can usually put a decent squat snatch together. Jer-onimo is composed of two parts… combine your scores from the following to get your total for the day!
- Squat Snatch 6 x 1, working up to a heavy single rep. If new to the movement, work on a progression as dictated by your coach. You must pass through a below-parallel squat in the movement and this should occur when receiving the weight (vs power snatching and overhead squatting). Work on your technique and accuracy in this movement.
- Rowing intervals: 30 sec on, 30 sec off x 12 work intervals (i.e. 12 minutes) for total metres
Cash-out – Wipe the ergs down and drink some water!
Yes!
I vote for either Monday or Friday. Wish I could actually come to the morning classes. Soon, soon. I miss you guys!
I’d love to see Monday or Friday (or both!)….
More info on the winter challenge:
http://www.crossfitvic.com/CrossFit_Taranis/Winter_Challenge_Info.html
wish i could be there guys, see you all in a week.
kick ass everyone…(tara speaking on behalf of Jer, as he can’t see right now. 🙁 hugs for jer to heal quickly )
Jerbear! hope your eyes are good soon my friend… would hate to have you miss me dominating wods! haha.
Also, a bit of a discrepancy in the scoring on today’s wod – some people counted the total metres traveled that accumulated at the bottom of the screen (which includes the metres attained during the rest period when the flywheel is still moving) and others just went into the memory to check the actual distance traveled during the work intervals.
Between the methods, there is about a 2-300m difference! We will have to make sure that from now on scoring of metres rowed is made exactly clear 🙂
turts
Good job on the class today CAM! he finally came down to gymnastics and did really well. 😉 he is now a more well rounded athlete.
literally
ha ha …………….. HA!
Thanks Sean, it was a good time, learned a lot of drills to pop into my general warm-up… will continue the battle against my poor flexibility!
2-300m that is a pretty big spread. But in there defense they did do the work. sort of. See you guys tonight. Hopefully :s