The Zone is very excited to have two amazing rowing seminars coming up on Sunday, January 8th, 2012 with Olympian Anna-Marie de Zwager.
At 10:ooam – 11:30am, the “back to basics” session will occur. This session is meant to dismantle your stroke, building it up into the best it can be.
At 1:30pm – 3:00pm, the intermediate session will occur. This session will move your stroke further, with tips to prepare you for competition or just killing it in that wod.
* Sign up sheets is in the lobby on the front desk *
Why should you attend the Crossfit Zone Rowing Workshops?
The rowing workshops at CrossFit Zone will introduce you to:
– the machine, parts & set up
– the technical parts of the stroke
– how to protect your body from injury on the rowing machine
– how to efficiently ‘row’ on the erg
– how to conserve energy during the stroke
– technical tricks to make the erg easier… well… that’s a lie. It’s not easy, but it can be much more enjoyable if you know the correct technical points to focus on.
In addition, you will be given a series of typical workouts for the erg, to help you improve your technique and efficiency on the machine. Only one month after the clinic there is an opportunity to test your mettle at the Monster Erg at UVic – a fun, spectator friendly event that can really put your new skills to the test by racing against other athletes on adjacent machines.
The workshops at CrossFit Zone will teach you how to row more efficiently, squeeze an extra split or two out of your technique and an provide that awesome adrenaline rush at realizing that you can, indeed, ‘Beat the Beast’.
Space is limited, so sign up soon. The cost for these sessions in $20
More on Anna-Marie: 
Anna-Marie competed for Canada at two Olympic Games (Athens 2004 & Beijing 2008), three World Championships and multiple World Cup regattas. She is also a three-time National Rowing Champion (2005-2007), two-time National Indoor Rowing Champion (2007 & 2008) and competed at three World Indoor Rowing Championships, with podium finishes each time. She “hammered” it in 2007 by winning this event and, rather than a gold medal, walked away with the top prize of a hammer. Yes, she still has her prize and she uses it to do odd jobs around the house.
Anna-Marie retired from rowing in 2010 and now gets her kicks coaching high school athletes and the newly formed Camosun College Rowing Team. She is enjoying her new role of teaching and refining the rowing technique of motivated athletes.
QOD: Do you love or hate rowing? why?
Holiday Reminders:
- The Lifting session will be cancelled today at 1:15pm (as well as all future dates)
- Christmas closures start on Saturday, December 24 – Tuesday, December 27
- Classes are running as usual on Friday, December 23rd (8am, 9:30am, 12:15pm, 4:30pm & 5:30pm)
- Classes for Tuesday, December 27th are 7:00am, 9:30am & 5:30pm only
Today`s Workout:
Buy In – 3 rounds of 50 single skips, 10 kb swings, 10 situps, 10 box jumps
Then warmup to the weight you are using in the workout
WOD: “Clean Run In”
It has almost been a year since we have done this wod. Make sure to check it out in MFT and try to beat your previous score or use a heavier weight. Choose a weight that is no more than 85% of your 1RM.
5 rounds for time of:
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400m run
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5 power cleans (135/185)
Zone 5: scale cleans to 115/155
Zone 4: scale cleans to 95/135
Zone 3: scale cleans to 75/115
Zone 2: scale cleans to 55/95, scale number of rounds
Zone 1: scale as needed
Games Prep: Squat cleans!!!!
Cash Out – MWOD 37
Try to collect 8-10 minutes exploring the differences between flexion then external rotation or, external rotation then flexion.
Tweak it to meet your needs.
[yframe url=’http://www.youtube.com/watch?v=WqwylViJ5mY&feature=player_embedded’]
