Wrestle Mania

As you are aware, our mission at CrossFit Zone is to support adults and children in their quest to get active, get fit, and get inspired through sport and fitness.  And one of the ways in which we have done this is through supporting other community initiatives.

Awhile back the Zone sponsored the wrestling team at Esquimalt High.  On this coming Saturday, November 26th,  Esquimalt High will be hosting the Vancouver Island Novice Wrestling Tournament.  They have a team of around 30 kids aged from 13 to 18 – boys and girls. They’re hosting two tournaments at Esquimalt High in order to generate continued interest in their sport, and also to generate crucial funds for some of their underprivileged kids.

We’re announcing this event just in case some of you are interested in dropping by for a few minutes and showing your own support in this fundraiser for kids who want to stay active and fit!  The event start time is approximately 9:30 a.m., and things will kick off in the Esquimalt High gymnasium.

Good luck to all the kids competing in this fun event!

Today’s Workout:

Buy In – 5 x 5 reps of strict chin ups

  • Add weight each set or reduce rubber band assistance
  • Make sure to rest a couple minutes between each set to maximize recovery time


For Time:

  • 50 Double Unders
  • 5 burpees
  • 40 DU’s
  • 10 Burpees
  • 30 DU’s
  • 15 Burpees
  • 20 DU’s
  • 20 Burpees
  • 10 DU’s
  • 25 Burpees

Zone 3 – Scale to single skips (3:1)

Zone 2 – Scale the reps as needed

Zone 1 – Scale the workout as needed

Games Prep – Upgrade the burpees to strict pushups


Cash Out – MWOD #10: PNF, high posterior chain mobilization

Test: Box sit, Good Morning, and Deadlift set up
Mwod: PNF your posterior extensors for 2-3 minutes a side, or until you stop making changes.
Re-Test: Dead lift, squat
Bonus: Touch base with the Psoas Bias Extensor Stretch 2min each side.
[yframe url=’http://www.youtube.com/watch?v=Ol0r8lUqB-Q&feature=player_embedded’]



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