Hello all,
So Zone Games 2 went like gangbusters on Saturday… 23 intense participants, a sick series of challenging WODs, tons of great volunteers, and excited and encouraging spectators made it a day to remember! I think most of the volunteers and athletes took Sunday to chill out and regenerate bodies and minds and that theme will continue for the rest of this week.
As part of our new periodization schedule, there will be a recovery/technique week after 3-4 weeks of steady training. This is designed both to force you guys to take it a little bit easier and also to hone in on some technique flaws in common lifts. In the long run, this schedule will help you to remain more injury free, aid in avoiding burnout, and also help your development as an athlete by improving your technical abilities and efficiency.
There will be some mini-metcons to keep the heart and lungs pumping, but these will be short and non-technical. The pace in the classes will be purposefully slow to allow for a better coaching environment and to ensure technique doesn’t degrade under the influence of fatigue. The idea is to regenerate, so that’s what we’ll do! Let us know what you think about this idea and how it might affect you in the long run in the comments section!
If you are planning on attending Yoga tonight at 7:45pm please sign in “online” or email deanna@crossfitzone.ca If no one signs in to class, there will be no Yoga class. Thanks!
Today’s Workout:
Buy-in: 3 rounds, not for time of: 200m run, 15 double crunch, 10 kettlebell swings, 5 pushups; followed by forearm stretches (for rack position of clean)
Technical WOD: Clean Transitions
1. Clean Warm-up (completed with bar only):
- 6 rounds (not for time) of:
- Slow deadlift, pockets power clean, front squat
- Each consecutive round starts at 1:00 intervals
- Coaches check for proper posture on deadlifts and establish rack position in front squat
2. Clean Technique sequence (add weight each round to a max of 65% 1RM):
- 8 rounds, not for weight or time – 2 minutes between rounds timed by coach on the main clock (i.e. at “0:00” the first round starts, at 2:00 the second round starts etc.)
- Each round is 1x through the following sequence:
- Deadlift to just above knees, pause 2 sec
- Smooth pull to “pockets” position, pause 2 sec
- Pop from pockets to rack on shoulders
- Front Squat
* If proficiency is present, coaches allow athletes to practice pockets clean into a rapid front squat.
Cash-out: Coaches’ choice mobility
