Continuing the tradition of highlighting good community spirit and the potential for athletic excellence, we would like to proudly feature our newest WOD-Killah for the month of August.
How about a round of applause for the amazing Lindsay McCardle!
If you haven’t had the pleasure of working-out alongside Lindsay before in the gym, here’s your chance to get to know her better through this great video interview by Ryan Clarke.
Over the time she’s been with us, Lindsay has become an important fixture around the Zone. Her passion for fitness, impeccable technique, constantly increasing ability and sweet-natured smile are what CrossFit Zone is all about. We’ve all found Lindsay to be a great friend, mentor, peer, athlete, and all-around Zone Family member, who is dedicated to the people and activities she cares about.
Thanks for helping remind us what hard work really looks like, and for showing The Zone how to balance your life to achieve your goals and live your passion!
[yframe url=’http://www.youtube.com/watch?v=9Ve_GhA4eD8′]
Today’s Workout
Buy-in: Snatch Tech – 2 position hang power snatch
- Perform 5 sets of 2 reps – 1st rep from high hang (pockets or above) and 2nd rep from hang below the knee
- Rest in between each set, focus on hitting the same positions in both reps (i.e. bar should hit the exact same high hang position when performing the snatch from below the knee)
- Coaches budget 10-12 min after demos
WOD: 2k row
This is a great benchmark to have for your records and is one test that can be directly compared outside of our box. Concept II has an online ranking system that you can check out to see where you fit in with recreational and competitive rowers of all abilities.
Focus on long strokes and relax coming forward. Good scores for fit men will be around 7min, a good goal for fit women is to be around 8min (unless you’re JerBear/those tall guys or one of our talented rowing ladies!).
Good Luck!
Zone 2 – scale to 1500m row
Zone 1 – scale as needed
Cash-Out: Handstand and LSit hold practice
- Try to accumulate 3-5 minutes of handstand holds (use a spotter and the wall), and 2-3 minutes of LSit holds from parallettes.
Yeah Linds! The full on Renaissance Woman! You are an inspiration for a lot of our members and a great person to boot. Hope all is going well in England and see ya soon.
Turts
Yeah Lindsay! You are awesome. Well deserved spotlight! I can't wait to see what you bring to this year's sectionals, regionals and…games?! Keep up the amazing work. It's always inspiring!
Nice one Linds!! Great video.. I especially like your finishing poses after your handstands:) I also enjoy that the workout is a 2k row for your athlete highlight!! Very fitting, and I'm sure you wish you were here to enjoy this WOD!! keep up the hard work.. It's always a pleasure to workout with you!
Linds – you are the sweet bomb! WOD – i hate you!
Each of these videos have been better than the last. Not sure how you're going to top it next month Ryan.
Great video Linds! You are exceptional at your training and your outlook on managing everything on your plate- because it is definitely hard to find the right balance. Your athleticism and grace are a wonder to watch in the gym- seriously how many times have I told you that…. I'm sounding like a broken record. Cheers towards 2012 and all that you will bring to it!!
Linds – girl crush. You know I think you're wonderful. I love your outlook and your honesty and your integrity. xo. Well deserved!
Lindsay, you are so amazing! I feel so honoured to wod along side of you and truly loved the experience of being on the Regionals team with you. You continue to amaze me on a daily basis. I can't wait to hear what your decision will be for 2012 🙂 I will be there to help you in any way I can to get you where you want to go!
Strong *and* smart. Leading by example. Great video Lindsay. Well done.
Lindsay, I can't say that I get to WOD with you very often, but it sure is a treat when it does happen. I can say that I had the privilege of watching you at the regionals this year and it was very inspiring. You are a great role model not only to fellow crossfit athletes, but to young future athletes, especially little girls. You can be smart, strong, determined and pretty all at the same time.
fembot best nickname ever. well deserved!