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Time is “Running” out!

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

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