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TC 10k, Anyone?

Dee and Tara get ready in the pre-dawn hours before the TC 10k ’09

Attention all race-loving Zoners!

Registration is now in full swing for the 2012 Times Colonist 10k race, which is set to take place on Sunday, April 29th.  (This does happen to be the weekend of the CrossFit Games Regionals, so some of you may be out of town.  But for the rest of you, consider signing up to run!)

As you may know from last year, the TC10K is a great opportunity for the Zone crew to build team spirit, continue being active together, and earn bragging rights. Last year nearly 400 teams registered for the TC10K, and we’re hoping to one of the teams out there again this year!

Registering a Zone team is easy. If anyone wants to spearhead the effort, you can find all the information you need to sign up, including the link to the Team Registration Form at http://www.tc10k.ca/teams/corporate-team-challenge/. Once you have completed the form, let us know, and some other Zone team members will be able to sign up. If some of you have already registered as individual runners, you can always switch over to the Zone team, if you would like.

Respond to the comments section if this sounds like something that’s up your alley!

Important: CrossFit Open workout reminders
* Drop in Fee for Non-members $15 (including use of equipment and validation)
* Please attach your receipt to your score sheet for validation.  (No reciept, no validation)
* All athletes must be out of the gym by 8pm, this is when the cleaners come in
* If you show up before class time is over, make sure to stay out of the way of the 5:30pm class
* No athletes will be completing the open workout during the 5:30pm class
* There is limited equipment for 12.4, so first come first serve (remember the gym is closed at 8pm)

Today’s Workout

Buy-In: Pistol technique – 10 minutes
* If you don’t have a pistol, try a few progressions: box, band, roll into it
* If you have your pistol, try  a weighted one or pvc overhead!
* Work on both legs

WOD: “Tabata This”
Tabata Row, Rest 1 minute
Tabata Squat, Rest 1 minute
Tabata Pull-up, Rest 1 minute
Tabata Push-up, Rest 1 minute
Tabata Sit-up

 

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Zone 2 – scale to assisted pullups and pushups
Zone 1 – scale as needed, consider 4 rounds each exercise


Cash-Out: MWOD
* Rubber band stretch for lats and pecs
* Hip flexor stretch with back against a post
* Hamstring stretch on box with bent leg

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