Thank you Sponsors!

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.