Are you planning on running the Times Colonist 10km race on Sunday, May 1?
Please register for our Corporate team! We now have 7 people registered as part of the CFZ team and are looking for at least 3 more. If you are thinking of registering, the deadline is March 25th!
Our team consists of:
Birtwell, Cam
Jackman, Allan
Kitson, Krista
Legault, France
Peterson, Donald
Thivierge-Lortie, Charly
Whiteley, Deanna
We need to make a team of 10 people minimum. For more information on the race, check out http://www.tc10k.ca/.
If you have any questions, feel free to email deanna@crossfitzone.ca or post to the comments section.
Today’s Workout
Buy-in: FTO tech – Demo by coach then 5 rounds of: 3 deadlifts, 3 hang power cleans, 3 push press or push jerk. Use bar or work up towards WOD weight.
WOD: “6 Minutes of Grace”
This WOD first appeared in June 2010 and is a segmented version of the popular CrossFit named workout “Grace” (30 reps for time of clean and jerk with 95/135lb). Breaking the reps down into chunks can help maintain technique and allow coaches to provide feedback in between intervals.
6 rounds of 20 seconds work, 40 seconds rest of:
- Clean and Jerk/Floor to overhead in 2 movements @ 95/135
- Score is total reps completed over all of the intervals of work
Zone 4 – scale to 75/115
Zone 3 – scale to 65/95
Zone 2 – scale to 45/65
Zone 1 – scale as needed
GAMES PREP: Scale up to 115/175
Cash-Out: Tabata row – low score in metres
I registered today…did it not work? I thought it did!
Oh no. I just checked and I’m signed up twice….
that means you’ve got to run it twice 😉
CROSSFIT GAMES REGISTRATION IS OPEN!!!!!
Go to crossfitgames.com and check it out… only $10 to register for the whole 6 weeks of the Open Qualifiers.
DO IT!
Thanks for the reminder! I’ve signed up. And yesterday I officially started “training” for this race 🙂 Yay!
We’ve got our 10 to qualify for a Team, thanks everyone for getting on this so quickly!
The Team roster currently looks like:
Birtwell, Cam
Jackman, Allan
Kitson,Krista
Legault, France
Nguyen, Harrison
Peterson, Donald
Thivierge-Lortie, Charly
Timney, Meagan
Warder, Sarah
Whiteley, Deanna
There is always room for more though : )
Sarah,
Have you contacted anyone to see if you can get one of your registrations refunded?
Hey Donald,
I did get in touch with someone about by double registration. I’m getting a refund for one of them so no 20km run for me! Thank goodness.