Do you have your Games attire ready for the ZG6?
On Saturday, January 22nd, the 6th edition of the Crossfit Zone Games will take place. The Zone games are always a fun competition where members can test themselves against their friends. Competitors will be put through many test WODS, which will challenge them in all crossfit modal domains.
Top reasons to compete in the zone games:
- compete in a non-intimidating environment
- prove to yourself and others what you can do!
- prepare you for the upcoming Crossfit Open
- win the awesome prizes liking bragging rights on our zone “cups”
The events last the whole Sunday with a BBQ and food to keep you going. There will be Novice, Intermediate, Advanced and maybe Masters (depending on number of registrants) Categories.
Sign up now in the office. Cost is $30. (Debit, Cash or Cheque)
The standards below are recommended minimums for competing in each of the divisions. If you are unsure what division you should compete in, talk to your coach and/or email Deanna at deanna@crossfitzone.ca. Remember that there are lots of pieces of data online (at MFT.com) that we can use to help make the best decision for you!
| Novice Female | Novice Male | Intermediate Female
|
Intermediate Male | Advanced Female | Advanced Male | |
| Pullups | assisted | Assisted or < 10 | 8 | 20 | 15 | 30 |
| Thrusters (3 rep) | 55 | 75 | 75 | 115 | 95 | 165 |
| Deadlift 1RM | 135 | 185 | 175 | 250 | 205 | 350 |
| Muscle up | – | – | – | – | 1 | 3+ |
| Pushups/HSPU | 5 pushups | 15 pushups | 15 pushups | 25 pushups | 5 hspu to floor (kip) | 10 hspu to floor (kip) |
| Clean and Jerk | 55 | 75 | 85 | 135 | 115 | 200 |
| Row 1k | 4:30 | 4:00 | 4:10 | 3:45 | 4:00 | 3:30 |
| Overhead Squat | 45 bar | 65 | 75 | 115 | 105 | 165 |
In addition, competitors in the Advanced category should be proficient in the full spectrum of CrossFit skills, including: double unders/reverse skips, ttb/kte, full snatches, pistols, squat cleans, chest-to-bar pullups, rope climbs, bar muscle ups, and ring dips.
The Zone Games is meant to be a fun event for “newbies”, as well as those all the way up to the seasoned game competitors. Feedback has consistently told us that previous first-time and repeat competitors have LOVED this fun event!
If you are unable to compete this time, we also will need volunteers & judges to help out with the event, along with prize donations. If you are interested in helping out with either, let Brigit know or put your name on the volunteers list in the Zone.
QOD: What are your favourite zone games moments?
Today`s Workout:
Buy In – 3 rounds of 50 single skips, 10 pvc dislocates, 10 ring pushups, 10 double crunch
WOD – “Stick em up”
8 Rounds
5 Overhead Squats (95/135)
10 Toes-to-bar
Zone 3 – 75/115lbs
Zone 2 – 65/95lbs, scale toes to bar to double crunch
Zone 1 – scale bar and rounds as needed
Cash Out – MWOD 51
MWod is about dealing with your soft tissue sliding/quality.
You need to spend 10 minutes rolling around on the pain ball. I’ve given you some ideas in the video, but feel free to focus on any area that feels matted down.
[yframe url=’http://www.youtube.com/watch?v=gOyGVHt4Qio&feature=player_embedded’]
