Volunteer Round-Up

Coach Bones will tell you… volunteering at Games events can be FUN!

Call out for Volunteers! We need you at the Canada West Regional Event!

Positions to fill: May 26, 27, 28, 29 and 30 of 2011

 Set Up  – Need to form a crew of capable strong people to help set up and take down the WOD equipment and competition area. This is a position that will be busy on Thursday, May 26 and again on Monday May 30. People in this position will also be available to help with other tasks on Fri, Sat and Sunday if they wish.

Judges – HQ wants all Judges to be CF Level 1 Certified, so that is a basic requirement. As a judge you need to be confidant, assertive and tireless! Based on the fact that you are a CrossFitter, you are probably posses all 3 of those qualities!

Misc – As the weekend approaches the roles needed to fill with volunteers evolves. You may be doing any sort of support work, running or organizing. Please know that you will not be asked to do anything you aren’t comfortable with and you do not need to be a CrossFitter to help contribute in some way.

T-shirt, snacks, lunch and bottled water will be provided for the volunteers. There will be a designated area for volunteers to collect, take breaks and store bags and jackets. Volunteer help is vital to running a smooth competition. In fact, like most events, this one won’t happen without fantastic people stepping up to help pull the weekend together and get the job done. You have a fantastic Team of Directors, so rest assured it will be organized and well thought out, they just need YOU to jump on board with them!!

How to sign up as a Volunteer:


Please email Competition Director, Dave Kitchen and include the following:

• Full name, Address, Ph. No and email.

• Dates available during May 27, 28, 29

• Year and City of CF Level 1 Certification

All Other Volunteers:

Please Email Event Director, Chris Schaalo and include the following:

• Full name

• Address, Ph. No and email.

• Dates available during May 26 to 30th


And remember: Volunteers do not necessarily have the time; They just have the heart!

**Want to support our Zone Regionals athletes but can’t make it to Vancouver?  Come out on Wednesday, May 25th at 7:30 p.m. to send off our Games athletes in style.  We need your help with cheer-poster making, and we’re hoping some of you can bring a few packed and portable Paleo treats to fuel our athletes to victory while on the road!  Questions or comments, please email brigit@crossfitzone.ca **

Today’s Workout

Buy-in:  3 rounds – 100 single skips, 10 double crunch, 10 overhead squats (bar or pvc)

WOD:  Mixer

Today we have a couple of WODs to crush – just to make sure everyone gets a nice dose of metcon to start off their week :).  Record both scores separately in MyFranTime.com.

1.  OPT Pullup – Burpee (10 min time cap)

Rx – 50 ctb pullups and 50 burpees for time

Zone 4 – scale to regular pullups

Zone 3 – 30/30 with regular pullups OR 20/30 with ctb pullups

Zone 2 – 30/30 with assisted pullups

Zone 1 – scale as needed

***REST in between these two – don’t go right into the second part***

2.  “Barbie” (10 min time cap)

This is a brand new wod and is what is called a “barbell complex” – where you take a single bar and perform multiple different movements with it in a row.

Rx – 4 rounds for time of:

  • 3 power snatches, 3 overhead squats, 3 thrusters, 3 power cleans (75/115)
  • same weight for all movements 

Zone 4 – scale to 65/95

Zone 3 – scale to 55/75

Zone 2 – scale to 35/55

Zone 1 – scale as needed

GAMES PREP – scale up to 95/135 if you can handle it

Cash-Out:  Partner Row – 3 x 500 each (scale to 300 in Zone 2)


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