It’s time again for CrossFit Taranis to host their yearly Winter Challenge
Are YOU training to compete this year? Why not get your feet wet with the CrossFit Taranis Winter Challenge!
Registration opens for this great event on Sept 12th. We want to put in an Affiliate Team again this year, and we need to have the names of the participants upon registration.
We are allowed a minimum of 2 guys/ 2 girls, and a max of 3 guys/3 girls. However, only 2 of each will compete in the end. Please email Deanna at deanna@crossfitzone.ca if you want to be on the team, as Deanna will be doing the registering.
If there are more than 6 people interested in competing on a Zone Team, we will come up with a fair way to choose who makes the cut.
Think about it, and get back to Coach Dee A.S.A.P. if you want in!
Today’s Workout
Buy-in: Before class – 3 rounds of – 10 pvc dislocates, 10 double crunch, 5 goblet squats
- Then: partner up and work up towards WOD weight
WOD: BASE 1 d
The second-to-last wod of the BASE series is here! We’ll be keeping it at 5 rds and the 30s/30s format. Focus in on perfect technique maintenance through all rounds.
5 rounds of:
- Front Squat 10 reps
- Wall walks (3/round)
- Barbell Row 10 reps
- Scale all weights and movements as needed (sub inchworms for wall walks if needed)
- For Squats keep it around 60% of 1RM, keep barbell rows smooth and steady
Cash-Out: Tabata Burpees and Double Unders
- 8 rounds (4 rounds each of burpees and du’s) – 20s burpees, 10 sec rest, 20s double unders, 10s rest x 4
- Total reps is your score
- Scale to single skips if needed
Womp womp. These "Base" wods always seem to come up on days that I can't make it!
For the team…
How about a WOD throwdown this Sunday (if the names have to be in on Monday)… if not, then Zone Games WODs should do the trick in terms of selection…
Turts
Hey Zoners! This is your friendly competitor from Crossfit Taranis!
Sorry to hijack your blog, but we are looking for any and all interested people for a gymnastic seminar tomorrow. We are bringing in a male gymnastic coach from Vancouver and we just shy in numbers to make it happen. For anyone interested, it goes from 2:30 – 5:30 and only costs $20!! Quite the deal.
I personally have been through one of these seminars with your very own Sean Lind and it helped my crossfitting immensely. Any interested parties please check out the blog post and contact Taranis for registration: http://www.crossfitvic.com/CrossFit_Taranis/Blog/…
Again sorry to hijack the blog but I actually do read it daily! Keep up the good work people!
– Sean
Thanks Sean! That is great! I would love to come but not able to do any shoulder stuff at the moment, but recommend all Zoners to attend if they are able to 🙂
Not really up to par for competition. But i make a good water boy, So ill be there for support!
AWESOME! Email sent. Looking forward to it 🙂
heh. realized my last post is ambiguous. Email sent for the gymnastics seminar. Still considering the games.
Still looking for guys fort the team! Anyone thinking about it?