Hey Team,
Zone Games 3 is rapidly approaching (Sunday Feb 13th) so that means it’s time to get registered and ready to go! As you probably know, we now have 3 categories to compete in: Novice, Intermediate, and Advanced.
Competitors in the Novice division will compete in two short events that will be fully scalable if needed. This is a great place to start if you usually fit into Zone 2 or in between Zones 2 and 3 in our usual WODs and haven’t had a lot of experience competing.
The Intermediate division is meant for athletes who are a solid Zone 3 in our usual WODs and who might do Rx on occasion. This category is a slight step up from the “Open” division in prior Zone Games.
The Advanced division is for athletes who can do virtually all of our WODs at Rx levels and display well-rounded abilities that enable them to do Games Prep options when appropriate. There will be no scaling in this category and it will be a good step forward for those looking to compete in Sectionals and beyond.
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 me at cam@crossfitzone.ca. There are lots of pieces of data online (MFT.com) that we can use to help make the best decision for you.
| Novice Female | NoviceMale | 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 pull-ups, free-standing handstands, bar muscle ups, and ring dips.
Remember that registration is $30 and is due in cash at the time of your sign up!
“Ain’t nothin to it but to do it”
– Ronnie Coleman
Today’s Workout
Buy – in: 3 rounds of 10 kbs, 15 double crunch, 20 double unders (or 40 single skips)
WOD: “50-50”
We’ve done this wod a few times before – and it’s an interesting comparison to make to last week’s “speedburps”. How much are you slowing down when the reps are all strung together? Over time, hopefully rate of work done in intervals (speedburps) can be maintained when performed with no rest.
5 rounds for time of:
- 10 pullups (chest to bar)
- 10 burpees
Zone 5: scale to regular pullups
Zone 4: scale to 10 reps burpees and 6 pullups per round
Zone 3: scale to 6 burpees and 2 pullups per round
Zone 2: scale to 10 burpees and 10 assisted pullups per round, scale rounds as needed
Zone 1: scale as needed
Cash – Out: FTL Stretchies
