The Zone Games 5 was a great success this past weekend. Thanks to all the athletes, volunteers, apprentices and coaches for being a part of the event.
We also had a great round of sponsors donating wonderful prizes to the competitors. I wanted to say a special thanks and recognize these sponsors. In no particular order:
- Popeye’s Supplements
- Sports Traders
- Q Energy
- Amrit Lalli – Investors Group
- Bob and Heather Cameron
- Vitamin Shop
- Kandas and Kingsley Lee
- Sandy Raven – Mary Kay
- Lucas Parker – Reebok Games merchandise
- CrossFit Zone
I hope the athletes gave the Q Energy a try during their competition. The Co – Owner of Q Energy, Jason Meeuwig and I would love to hear your feedback of this product. Please email deanna(at)crossfitzone.ca or post to the comments anything that you can let us know about the product.
Today’s Workout
Buy-in: 3 rounds – 10 kettlebell swings, 5 inchworms, 5 goblet squats
then – warm-up and tech work on the movements in the WOD
WOD: “DT”
DT is one of CrossFit.com’s hero WODs and is named after a soldier fallen in the line of duty. I believe it may also be up on the CrossFit Zone leaderboards. This wod can be relatively short if scaled down but ideally will be in the 8-10 minute range – so don’t be afraid to try a bit heavier weight if your technique and body are ready for it. It is a classic, and a tough one… honor the memory of DT by pushing hard.
Here is a video of Jason Khalipa taking on the workout.
5 rounds for time of:
- 12 deadlifts (115/155)
- 9 hang power cleans
- 6 push jerks
Zone 4 – scale bar weight to 95/135
Zone 3 – scale bar weight to 75/115
Zone 2 – scale bar weight to 55/75
Zone 1 – scale bar weight or wod as needed
Cash-Out: lacrosse ball upper back – lie on top of the ball (move it around your upper back) and perform a variety of arm movements to release trigger points and adhesions.