Hey gang,
So registration is all closed up and it looks like we’ve got a full 22 competitors! Here are some stats on the athletes:
We have 9 first-timers in various categories:
May Pongpitipak, Meagan Timney, Gord Kehoe, Adrianna Haffey, Lindsay Forget, James Furlan, Greg Rangel, Warren “Dub” Reeves (finally pulled him off the golf course!), and Paul Lance (apologies if I’ve missed anyone!).
There are a full 10 men in the Advanced Men category!
There are 6 competitors with Regionals 2011 experience.
Tom James and Eric Brown are tied for the most Zone Games appearances with 4 each and on the women’s side, Lindsay McCardle will throw down in her third Zone Games.
WODS:
I am putting the wods together tonight and tomorrow so stay tuned – they will be posted in the Friday night blog. So far, for the intermediate and advanced categories, there will be three events – with one of those events consisting of multiple scoring opportunities. We will have two traditional Crossfit wods with the third including some “different” skill elements.
Due to numbers of participants, there may be some blending of categories to allow for a more varied competitive experience, stay tuned on that one.
For the Novice category, it looks like right now we will have two events – one being a traditional CF workout and the other being a skill based event.
Our usual competitive day starts at around 9am and wraps up around 4, so be ready to be available for that time frame on Sunday.
Craig Rice, one of our superstar apprentice coaches, has secured some trophies that will knock your socks off and will be a step-up in terms of the prestige of winning the Zone Games (although the UFC title belts were pretty sweet if I may say so myself :).
Looking forward to this one gang, going to be a cracker!
QOD: What has been you favourite zone games wod? was there one that particularly killed you? showed your strengths (or weaknesses)? post to comments
Today’s Workout
Buy-in: 10 minute clean and thruster tech, working up to WOD weight
WOD: “Ergan”
This wod is named after two of our longstanding members, Eric Brown and Meagan Timney, who will soon be heading down to start another chapter of their lives in San Francisco. They are two wonderful people and will be missed a huge amount both in our gym and in our community as a whole.
This wod consists of tw0 mini-wods. Combine your REPS for both to get your total score.
WOD 1: Squat Clean – Thruster Ladder
This is an ascending ladder in which you clean and thruster a barbell once the first minute, 2 times the second minute, three times the third minute etc.
- You must clean the bar for each rep
- You may power clean then thruster or squat clean and thruster
- Push press, press, or any jerk is not allowed – the bar must move smoothly to overhead
- Once you can no longer achieve the designated reps within the minute time cap, you are done
- Count total reps achieved, including incomplete rounds
- Log this workout in MFT counting completed rounds only
Rx: Bar weight 115/155
Zone 5: scale bar to 95/135
Zone 4: scale to 75/115
Zone 3: scale to 65/95
Zone 2: scale to 55/75
Zone 1: scale as needed
Zone Games Competitors: Consider going 80-90% on this one and scaling down slightly – this can cook your legs for a few days!
WOD 2: Little Tiger
This is a 6 minute AMRAP of:
- 6 ctb pullups
- 9 squats
- 12 box jumps (20/24)
- total reps is your score (27 reps/rd)
Zone 3: scale to reg pullups
Zone 2: scale to assisted pullups, scale box jump as needed
Zone 1: scale wod as needed
Add Reps from WOD 1 and WOD 2 for your overall score for “Ergan”!
Cash-Out: Foam roll and lacrosse ball the angry bits!
My last name is spelt wrong. It's "Pongpitpitak", haha.
Also, who else is in the intermediate male? Just so I know whose knee caps to knock out between now and Sunday.
I am also a first-time competitor 🙂
Can't wait! It's going to be fun!
I think that games wod we did where no-one finished under the time cap was probably the ugliest one…don't remember all the details but there was rowing, CTB pull ups and some other stuff. I think the cap was at 18 min or something and cam was probably the closest to finishing but still had at least half a round left.
yeah that one was freaking tough… but I didn't win it – Mike got me by one rep on the thrusters… it was 4 rounds of 20 ctb pullups, 15 kbs, 10 thrusters at 115lb, and 500m row (I think). So we were just over 2 min from finishing. Have to try that one again sometime 😉 Deadly, deadly, deadly.
yeah but i had the faster turnover of a DB swing vs a KB swing…. it's pretty wild that 17 mins of fun can come down to one rep… all those times in a wod that we take an extra breath could be all it takes!
lookin forward to sunday!
I had to find all the wods again to remember, but I think my favourite was from the last games: 5 rounds: 8 pull ups/8push press followed by a 400m med-ball carry and 15 wallball shots. The 8 reps were just at the limit for what I can consistently do in one set, but many other competitors had to break them up, and I'm a slow runner, but the med-ball slowed everyone down closer to my pace 🙂 The wallball shots still sucked though: coordination wasn't so great after all those pull ups and push presses.
For anyone wanting to look up the old games wods, they are here:
Games 1: https://crossfitzonex.com/wods-are-coming
Games 2: https://crossfitzonex.com/zone-games-wods-announced
Games 3: https://crossfitzonex.com/zone-games-3-wods
Games 4: https://crossfitzonex.com/zone-games-4-wods
that was a tough one. I remember running down douglas with a 20 pound ball. while running around woman she seemed dazed saying "holy! that looks heavy". Kind of funny. really hard workout
14 pound ball* not a 20. still heavy at that point though
I had no idea that I only missed one of the games. Makes me sad that I didn't sign up this time.
This will actually be my 4th Zone Games – I only missed the last one due to a conference I think.
Probably my favorite ZG WOD was "6 Degree of Hyperventilation" from the first ZG. I dont think I would have said that right after it, but it was a fun one. I like the stuff that has low numbers – easier to get through mentally.
I have three WODs tied for least favorite: ZG1 "Victory Lap", ZG 2 "Rowbot Thrurpees", ZG3 "Pacemaker"…. one thing you'll notice about all of these WODs is the combination of rowing & thrusters. Probably my least favorite thing in the whole world. Ok, maybe third least favorite thing ever after destruction of the environment for money and destruction of people for money. But ya, I really hate that combination & somehow it seems to come up in every Zone Games. I think Cam has it in for me…
Anyway… looking forward to Sunday & the always exciting & supportive atmosphere of CF competition.
I just realized we are on the same page for like/dislikes.. Saying I agree with you would have been easier. Good luck!
This is my first zone games I'm missing! Goodluck to all competitors! I think my least favourite WOD was the one in the picture! I believe it was the first zone games and it was rowing, thrusters, running etc. It was good times! Also the wod that Sean mentioned.. I think I shushed Cam while cheering for me, and gave him a not so nice look:) and my favourite was the pullups, barhop burpees and something else! They have all been fun games and I enjoyed competing in all of them:)