Name: Tara Hailstone
Nick Name: Mighty Mouse
Overhead Squat: 105lbs
Jackie: 12:36
10km Run: 51:55
Though small in size, Tararizer more than makes up for it in pure determination and fierceness. Since watching the BC Sectionals, which inspired her to want to compete at the Regionals, Tara has been working very hard in the gym, putting up awesome scores in WODs (including repping out 95lb thrusters and a 210lb deadlift!). She also rocks the handstand pushups and kills it on runs.
As part of the Zone Rangers team traveling to Okotoks this coming weekend, Tara will get her wish to compete amongst the best CrossFit athletes in Canada and will no doubt rise to the occasion!
Turts
Today’s Workout:
Two workouts will be posted today – one for our athletes going to compete in Okotoks, and the other being the regular CrossFit Zone WOD.
Regular WOD:
Buy – in – Deadlift 4 x 6 – Technique work if needed, otherwise build up to a clean 6 rep touch-and-go deadlift (no drops)
WOD – “Spinal Tap”
4 rounds for time of:
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Row 500m
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15 kbs (scaled as needed – top level 35/55)
-
15 double crunch
Zone 2 – scale to 2 rounds through
Zone 1 – scale as needed
Cash-out – Coach-led Foam Rolling
Regionals Crew:
Buy – in – Deadlifts: 5 x 3, working up slowly in weight but keeping everything smooth with perfect technique – top weight should go up easy on all three reps. Now is not the time to be a hero!
WOD – Row + Skills
These are not for time – just get the reps in, break them up as needed – don’t go to fatigue. Learn paces that you can keep up easily for the following rowing distances:
Row 1000m @ 85-90%
100-150 double unders
Row 800m @ 85-90%
25 toes to bar, broken up as needed (can put some ghd’s in if you like but don’t overdo it!)
Row 500m @ 85-90%
15-20 hspu (avoid these if you have neck/shoulder issues – sub ring dips or something else)
3 rounds of:
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Row 500m
-
10-15 pullups (avoid these if you are prone to tearing – sub 10 burpees)
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10 box jumps (20/24)
Bring your protein/carb shake to the gym and chug it down as fast as possible following this wod – this is the last “hard” workout of this week for you, Wed easy skills.
Cash-out – recovery drink, foam roll
