Follow May as he climbs to the next level!
Adding to our great service that we provide at CrossFit Zone, we are going to be adding three more leveled classes starting March 1st, 2012.
We are bringing on an Intermediate level class for that smooth transition from the beginner athletes not quite ready to hit those RX wods, but throw down workouts with some intensity.
What to expect in the Level 2 class:
- Technique focus: we will be spending more time focusing on technique at an intermediate level than the Level 1 class
- Build confidence in yourself by doing workouts with athletes at the same abilities
Who can attend:
- 3 months minimum of CrossFit experience (if under 3 months, you must be invited by the Coach to attend)
- Someone still working on building a base level of strength and conditioning and technical expertise.
- Baseline Workout time is between 5:30 – 8:00.
- Familiar with the names of movements, but still unsure of the amount of weight to use, and exactly how to do many of the more complex CrossFit movements.
- Working at at the Zone 3 level for 75% of your workouts
The Level 2 – Intermediate classes will run:
- Monday 6:30pm
- Tuesday 12:15pm
- Thursday 9:30am
The Level 1 classes have been running for two weeks now, and we are looking for any feedback from athletes…
- Have you attended a level 1 class?
- Did you find there was more emphasis on learning technique at a basic level?
- Did you enjoy your class?
- Was the coach helpful?
- Is there anything that we can do to make your experience even better?
Please share in the comments section or email deanna@crossfitzone.ca
Today’s Workout
Buy In – Tabata Row (8 intervals)
* lowest calories is your score
WOD – “Thrustless Fran”
AMRAP in 7 minutes:
7 Front squat (115/165lbs)
7 Chest-to-bar pull-ups
Then: “Mini Road runner”
3 rounds of:
200M run
10 SDHP (65/95lbs)
rest 1 minute between rounds
Games Prep – Upgrade chest to bar to muscle ups
Zone 4 – scale to regular pullups,
Zone 3 – scale front squat to 95/135lbs
Zone 2 – scale front sqat to 65/95lbs, scale to assisted pullups, scale SDHP to 45/75lbs
Zone 1 – scale as needed
Cash Out – MWOD
* 1 minutes per leg – psoas stretch
* 1 minute per leg couch stretch
* 1 minute per leg pigeon stretch
* 1 minute per arm lat stretch with rubber band
