September – Most PR’s

Popeye’s has offered to provide us with a monthly Prize! As you’re all aware, each month we’ll be giving away a prize for the most new Personal Records!  This is judged by the most PR’s that are recorded on the Weekly PR board by each individual athlete.  Therefore, make sure to write yours down every time that you hit one!!!!

This month’s prize goes to someone who worked really hard; especially since she happened to hit the most PR’s just in the first 2 weeks of September.  Way to go Brigit!!!!

Brigit got a grand total of 7 PR’s in all of her lifts! I also wanted to say that Brigit is not only a die hard dedicated Zoner with regards to her training, she’s also always willing to lend a helping hand.  She lovingly cooks up delicious Paleo treats for our events, keeps the gym stocked with the whiteboard pens and chalk we all love to use, takes amazing pictures at our challenges, or helps run the show behind the scenes, just like she did for us at the Zone Games.  Thanks for all your hard work and dedication, b!

You can come in and collect your prize the next time you’re in the gym. 🙂

Keep up the good work girl!

Who’s going to set the most PR’s for October????

Today’s Workout

Buy-in: Coaches’ mix of goblet squats, wrist and shoulder stretches (8 min)

Technical WOD:  Squat Variations

The squat is the basis for many movements in Crossfit and is one exercise that can form the pillar of your whole body strength.  We utilize three main versions of the squat – front, back, and overhead, but you’ll find the squat important in wallballs, thrusters, full cleans, box jumps etc.

Most people have issues with knee tracking, depth of squat, or foot/ankle control in the squat.  Today we’ll tackle those issues as well as how to develop tension and strong hip/leg drive in each variation.

1.  Front squat (10 min):

  • 3 x 6 reps, up to no more than 60% of your 1RM
  • Focus on elbows high in bottom position,
  • Knees wide, vertical torso

2.  Overhead Squat (10 min):

  • 3 x 6 reps, no more than 60% 1RM
  • Focus on developing tension through the whole back and arms to support the weight
  • Knees wide to keep the torso up
  • Active push into the bar

3.  Back Squats (10 min)

  • 3 x 6 reps, no more than 60% on the bar
  • Develop tension before beginning the rep
  • Balance in the bottom – no pause though
  • Strong hip drive up and forward

Cash-out: Tabata Row – lowest metres traveled is your score.


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