As you probably have seen in the Newsletter, our Coach Bones has decided to move on from coaching at the Zone and pursue a new career path. For those of you that are new members, you probably are not aware at how much of a huge impact and a significant part of the Zone Shannon has been.
I met Shannon in December of 2008 at at Lululemon when I was running a demo class. After that, she started to join us for regular classes at Quadra 24hr Fitness. Remember those classes Shannon? She then helped with opening up the new location in January 2009 and getting it ready for classes.
Shannon got her CrossFit level 1 certification in April 2009 and then started to ease my coaching load by running some of the classes. She worked with us full time while she was finishing her Early Childhood Education program, worked out regularly and helped to build the social community of the Zone. She began to help out in the office, writing the blog posts that you all love, the monthly newsletter and then starting up a Kids program. Over the years Shannon has helped to build this gym, atmosphere and family to what it is today. Thank you Bones for all your hard work, dedication and love to the Zone, you will be greatly missed!
Shannon’s last coaching session is on Saturday, October 20th. If you have any questions for her, you can contact her at shannon@crossfitzone.ca. She will be still checking her email until then. After that, you may be able to chat with her on Facebook. If you would like to say your Good-byes to her, we are headed to the Canoe Club on Friday, October 26, 2012 from 6:30pm until 10:00pm. The upstairs room as been reserved at Canoe Club – just let them know you’re there for the Crossfit event.
Canoe Brew Pub
450 Swift Street, Victoria, British Columbia V8W 1V4
Please share in the comments what affect Shannon has had on your experience at the Zone. Let’s show some love!
Today’s Workout:
Buy In – Turkish Getup 10 R/ 10 L
* Increase weight each set and try a barbell if you are wanting a challenge!
WOD – “Classic”
For time:
· Run 400m
· 15 thrusters 65/95
· 15 knees to elbows
· Run 400m
· 15 thrusters 65/95
· 15 knees to elbows
· Run 400m
· 15 thrusters 65/95
· 15 knees to elbows
· Run 400m
Zone 3: Scale thrusters to 55/75
Zone 2: Scale thrusters to 35/55, sub hanging knee raises
Zone 1: Scale thrusters as needed and run to 200m, sub double crunch
Cash Out – Roll out your glutes with a lacrosse ball
