Hello all!
For those of you wondering how the Winter Challenge went this past weekend, it was AWESOME! Our athletes got out and put out huge and impressive efforts in both the individual and team competitions and the support through the weekend was absolutely amazing. Blogs this week will update you on all the details and stay tuned for pics and videos!
Here’s a brief recap of the final placings of our athletes:
Men’s Individual:
- Jer “Jerbear” Bomhof: 48th
- Eric “Big Easy” Brown: 41st
- Tom “TeeJ” James: 17th
- Cam “Turts” Birtwell: 15th
- Lucas “Scoots” Parker: 3rd
Women’s Individual:
- Deanna “Angry Kitten” Whiteley: 16th
- Lindsay “Linds” McCardle: 12th
Team Zoners:
- Kyle “KyleNESS” Reid, France “Francey Pants” Legault, Warren “Dub” Reeves, and Heather “HBomb” Bailey: Seeded 19th going in, finished an amazing 8th!!!
In all categories, the competition was extremely tough, many people estimating that it was a stronger field than last year’s BC Sectional Championships. With 5 different scoring opportunities throughout the day in the individual competition, a variety of skills and time domains were tested. In the team competition, athletes had to battle against the threat of a double-knockout style bracket, and our Zoners kicked off their day at an early 7am!
Like I said, many more details and stories to follow but I want to take the time to congratulate all athletes, you guys laid it on the line in a very tough environment against top notch competition and represented our gym and community extremely well. In addition, an extra special mention has to go to the spirited Zoners who showed up throughout the weekend to cheer on our athletes – I know for a fact that each and every one of our athletes appreciated having so much support and positive vibes sent out through the weekend. You guys were outstanding to say the least, we love you all!
Technique Week
Given the intensity of the last few weeks and the competition over the past weekend, we’re going to slow things down again a bit this week and work on some skills. One thing that we all need to get better at is our technique in both big lifts (cleans, snatches, presses) and make-or-break skills like double unders, wallballs, box jumps, and rowing. By emphasizing quality over quantity/speed this week, we will set ourselves up for safer and more efficient movement in the future.
Like last time, there will be metcon components put into the workout days and expect to see some of the events from the past weekend pop up soon, so don’t worry about getting your cardio fix… It WILL happen 🙂 In most cases, the buy-in will be beefed up a bit, so feel free to push in that aspect of the workout too.
Keep fit and have fun,
Turts.
Today’s Workout
Buy-in: 4 rounds of: 100 single skips, 10-20 double crunch, 10-20 pushups (athlete’s choice of actual reps)
- Efficient single skips set the platform for efficient doubles. If you can’t skip singles with a 2-3″ jump and complete relaxation in your upper body, work on this as it will be a major determining factor in your ability to perform quick, consistent, and energy-efficient doubles.
Technical WOD: Clean Basics
- Front Squat – 4 x 10 reps, working on an upright torso and high elbows throughout the movement. Work with 50% of your 1 rep max or a weight that allows for perfect smooth reps. Do not allow your torso to drop forward on the ascent.
- Hang Power Clean – 5 x 8 reps, focusing on arms straight through hip extension, dropping down into quarter squat to catch with fast clean elbows. Work with a bar to perfect the movement then no more than 50% 1RM. Speed and quality are a MUST!
Cash-Out: 50 burpees for time
Are the single skips forwards or backwards;)
I look forward to reading this week’s blog posts – I can’t really find the words to describe this weekend, so hopefully someone else can! So fun. Great friends. Can’t wait till next time.
Yippee for teqniike Wiek!
COME TO CLASS! WORK dem SKILLZ! One thing that became obvious during the winter challenge was the huge difference that skill can make on your performance and safety in WODs.
Remember, CrossFit is not just about getting sweaty and going home. We are here to become better human animals by moving more efficiently.
In that vein, don’t tune out on the burpee cash-out. Work on efficiency and speed! try the “sprawl” style on the way down; try the “surfer” style on the way up. Squeeze your glutes and abs tight, and don’t let your belly sag out when you pop off the floor. We need to be aware of the seemingly minor details if we seek elite fitness!
haha your choice Michelle!
Scoots, good points budday – the fine details make the difference!!
PS. all of the individual winter challenge workouts are posted in MFT!
If anybody’s interested in working on some gymnastics skills, I’m hitting up Falcon Gymnastics’ adult drop-in class on Tuesday, 7-8:30 and would love some company!
Just wanna say… Saturdays men and women were inspiring and Sundays support crew was phenominal. Im pretty sure that on Sunday CFZ peeps filled an entire bleacher.. UNREAL! Cant thank-you enough
Special shout out to B who was busy snapping photos all weekend, coaching us through each WOD, providing us with all the info we needed throughout the day, pinching my bum alot, and I’m pretty sure I saw her emptying a garbage that looked full. Gold medal for you buddy! thank-you
ATTENTION COMPETITORS!! Can you please bring any skipping ropes back to the gym today that you may have taken for the competition this weekend???? We are lacking long ropes for tall people in today’s Buy-In! Thanks, guys. 🙂
Congratulations to all that competed this weekend! What a phenomenal showing! Sorry I missed it all – but congratulations to you all!
Great job to all the competitors on the weekend. Thanks to the Zone crew who came down to support our team on Sunday. Especially the competitors from the day before. Sitting on those bleachers all day when you could have been recovering on the couch. Hard to describe how that makes you feel to see that sort of support. THANK YOU. Thanks to our team manager Brigit. Not only did you snap some awesome photos of the whole event, you were on top of all the info for the team. WOD’s, times and overall support through the day. YOU ARE THE BEST. An extra big shout out to my team. I had a blast training for this event with you guys. I think we trained hard for this event and put it all on the line on Sunday. On last salmon shake for the team, And when is the next team workout? Thanks again to the whole Crossfit Zone crew. What a great weekend.
Kylness and Dub said it fine! This is an amazing family – thanks everyone, from the bottom of my heart.
XOX HBomb