So little time for our zone family! There are a bunch of things coming up so make sure you are prepared!
on right now:
Registration for the Taranis Winter Challenge on November 4-6 is filling up quickly. The Zone is fielding a team and there are also individual events. This is a fun, highly competitive event which will prepare you for next years open. For more information, see:
http://www.crossfitvic.com/CrossFit_Taranis/Winter_Challenge_.html
Sign up SOON at:
And let the coaches know that you have signed up so we can keep track of our Zone crew!
Support Kyle and Krista in the Great Lake Walk and help raise money for Cancer research and patient support. The run is this Saturday at Lake Cowichan, and I am sure they would appreciate some Zoners out there cheering them on-for info on the route, see:
If you can’t make it out or even if you can, they are not just doing a 56km run for fun-they are also raising funds to help people with cancer! Please donate through Kyle’s friend Steves Cops for Cancer page:
http://www.tourderock.ca/the-team/steve-robinson/
Krista is running to support the BC Cancer Foundation. Donate here:
http://donate.bccancerfoundation.com/site/TR?pg=fund&fr_id=1250&pxfid=9849
This Sunday is our 5th Zone Games, come out and compete, volunteer or just cheer your friends on. Wednesday is the last day to register and if you are available to help out, please email Coach Dee.
Sunday is also bittersweet, we will be having drinks to wish our family members-Eric Brown and Meagan Timney goodbye and goodluck as they move to San Francisco and into the next stages in their career. We are going to be meeting at 630 at the Local Kitchen upstairs for drinks. Hopefully there will be time to shower after the games. If you are planning on attending, please email brigit or rsvp to the facebook event.
September 24th is 1 school 1 day! The Zone will be have 1 workout per hour for 12hrs raising funds to build a school in Ethiopia. Donation sheet is available at the Zone, sign up online.
The WOD list is:
08:00:00 AM Annie
09:00:00 AM Baseline
10:00:00 AM Cindy
11:00:00 AM Diane
12:00:00 PM Elizabeth
01:00:00 PM Fran
02:00:00 PM Grace
03:00:00 PM Helen
04:00:00 PM Isabel
05:00:00 PM Jackie
06:00:00 PM Kelly
07:00:00 PM Mary
08:00:00 PM Nancy
Sign-up soon as there are only 15 spots for each WOD, pick your favourite lady or sign up to do 12 ladies in 12 hours!
Today’s Workout
Buy-in: Get warm before class with pvc dislocates, goblet squats, jumping ring dips and shoulder stretches
WOD: BASE 2d
Mixing things up a bit here gang, same general goal but different mix of exercises…
6 rounds, 6 reps each of the following exercises:
- Sumo Deadlift
- Ring Dips OR Muscle ups (add weight to ring dips if they are easy for you)
- Toes to bar or KTE or hanging leg raises
- Switch stations on 40 seconds – 20s to get your 6 reps, 20s to switch stations
- Scale all movements as needed
Cash-Out: Easy block jog as a group
QOD: What has been your favourite zone event and why? What would you like to see us do in the future? (please post in comments)
