I don’t know where to even start to explain about this weekend. This was an amazing experience for all the athletes and competitors. There was laughter, tears, joy and anger this weekend. Bones is usually best about writing these type of things, but I am going to give it a try! If there is grammer and spelling mistakes, don’t kill me. English is not my thing, I like to lift weights… haha! This was an experience that all of us are going to remember forever. We entered as individuals, but we fought as a team. There is something about CrossFit events that is just so hard to explain… you are there with your gym and competing so hard and everyone is there to cheer you on, it does not matter if they are your competitor or not. Everyone who competed was an amazing athlete. I want to say how proud I am of all you Zoners you really represented well! It just goes to show you that what you are doing works! Keep it up.
For those that missed all the updates in the blog comments and all over Facebook. Here is a quick run down of how it all went down this weekend…
We all arrived at Quest University in Squamish bright and early Saturday morning with the nervous jitters (Beast can explain in his own words what that means.. haha!). The event started off with Opening ceremonies. In the opening ceremonies, Jesse from CrossFit Squamish explained how the weekend would commence, introduced the sponsors and shared a short video of John Welbourn from CrossFit Football (one of the sponsors) and the singing of O’Canada. He challenged all the athletes to reach a 2000lb total and he would welcome them to come and train with him. PLAY BALL!!! The men started off the weekend with some amazing lifts hitting lots of PR’s in the CrossFit Total.
WOD # 1 “CROSSFIT FOOTBALL TOTAL” – add the 1RM’s together
1RM Power Clean
1RM Back Squat
1RM Bench Press
1RM Deadlift
- #2 Lucas 1465lbs
- #24 Cam 1185lbs
- #32 Jeremy 1115lbs
- #40 Steve 1055lbs
Then the girls were up! It was pretty cool that Krista, Kendall and myself were in the same group, with Heather right beside us. That really eased the pain. All of us girls hit at least one PR! Krista had a DL pr of 290, Kendall added 10lbs to her clean for 150. Heather pulled off a clean of 125 and a back squat of 195, and I got a clean of 130lbs and a 105lb bench press!
- #3 Kendall 800lbs
- #4 Krista 790lbs
- #17 Heather 690lbs
- #21 Deanna 585lbs
The next event was gonna be a lunch burner…
WOD #2 “Pride, Lust, and Envy”
As many rounds and reps as possible in 5min of:
7 Box jumps (24/20 inches)
7 Burpees
7 KB Swings (24/16Kg)
This was a tough one for some of the athletes, it really challenged them to stick to the standards. A lot of the men were having trouble with the box jumps and making sure that both feet were all the way on the box. All of our athletes worked on perfecting the modified kettlebell swing that was a lot more efficient and faster. I noticed that it really helped Coach Turts get back into the game after having some trouble with the box jumps. Our boys represented well!!!
- #7 Lucas 127 reps
- #17 Cam 116 reps
- #36 Jeremy 104 reps
- #40 Steve 100 reps
It seemed as though the girls had an easier time adjusting to the standards and didn’t have many miss-counted reps. Let’s not forget the amazing judging of Coach Bones!
- #10 Deanna 102 reps
- #14 Krista 97 reps
- #22 Heather 90 reps
- #25 Kendall 77 reps
WOD #3 For time: “2000m Row”
Thank goodness, 2 down and 1 to go for the day! Everyone is starting to get tired, sick of warming up and starting to feel the muscles. All I have to say is everyone did such an amazing job on this workout, almost all of the athletes hit PR’s at the end of the day 🙂 So proud!!! Jer hit a PR and the top place on the row! Everyone was talking about his performance for quite a while after, and I was like “That’s our boy!”
- #1 Jeremy 6:29.9
- #12 Cam 6:58.1
- #13 Lucas 6:58.9
- #39 Steve 7:20.5
- #6 Kendall 7:50.7
- #7 Krista 7:52.5
- #12 Heather 8:04.3
- #20 Deanna 8:32.0
I am not sure who all got PR’s on the row either than Jeremy, Kendall and myself. If you did, let us know in the comments! I was pretty proud to shave off 34 seconds! “Do it for Democracy!!!!” lol… Beast!
And day one was completed. Two of our athletes were in the Top 5 after day 1!
Top 5 Men
1. Tyson Takasaki
2. Lucas Parker
3. Peter Kendrick
4. Caleb Roda
5. Nick Wood
Top 5 Women
1. Emily Beers
2. Alicia Connors
3. Karolina Pawlak
4. Christa Solomon
5. Krista Kitson
We all gathered back at the hotel for a swim, hot tub and a BIG dinner!!! Off to bed early to be well rested for the last WOD tomorrow.
WOD #4 “Ride the Lightning”
5 Rounds for time of:
200m Medball Run (20/14lb)
9/4 Ring Dips
12 Pull-ups
15 Wallball (20/14lb)
Strolling in at 9:00am, everyone was looking pretty sore. This workout sounds a lot easier than it actually was. What I found very interesting is a lot of people found different parts of the workout more challenging, but that just goes to show you the different strengths and weaknesses of each athlete. I personally found the wallballs and and the med ball run the worse, I flew through the ring dips like they were nothing. Again, the men started off the workout… the times decreased as the heats went out. Our boys finished in amazing times and didn’t seem to have too much trouble with it. Jer had a little bit of a hiccup at the end with his ring dips, his shoulder and triceps were just not having it anymore. Beast made it through the whole WOD without ripping his original war wound, but on the last set up pullups he ripped the other hand. We got a bleeder!!!
- #13 Lucas 15:46
- #18 Cam 16:40
- #27 Steve 17:33
- #42 Jeremy 22:07
Way to go guys!
I started off the girls heat and was cruising along pretty good until I hit the wall balls. Heather was my co-pilot on this WOD. We both gave it everything we had! Heather, who only had about 4 consecutive ring dips, decided to go in with both feet and challenge the WOD as RX. Soooooo proud of you girl! Unfortunately, she had a tough go with the ring dips and ripping up her hands on the pullup bar. But she did complete the workout, unfortunately as a DNF because she had to scale down in the middle of the WOD. This was a very challenging workout and I am so proud of her for going after it. This girl has only been CrossFitting for about 3 months, recently learned the movements, and decided a week before sectionals to hop on board. You are my HERO!!!! Also, a big congrats to Kendall for pushing through this workout as well, she had only done 4 consecutive ring dips recently as well. WOOT WOOT! And then there was KDF, what an amazing performance! You had a tough group of girls to compete with and you came through strong! We love you girl!
- #10 Krista 21:40
- #14 Deanna 23:45
- #17 Kendall 35:43
- #25 Heather –
WAY TO GO ZONERS! Everyone represented very well, you should all be so proud of yourselves. It is just an accomplishment of showing up!
Special thanks to Bones for all her amazing judging, encouragement and advice on all the movement standards. Thanks to our amazing support crew and and media! We had Michelle, Tara, Donald, Tori, Brigit, Tupper, Oly and Samson out to cheer us on.
Final Results:
- Lucas #2
- Cam #14
- Jeremy #28
- Steve #43
- Krista #7
- Kendall #12
- Deanna #16
- Heather #25
Time to get ready for Regionals, 3 – 2 – 1 GO!
Today’s Workout:
Buy In – Power clean 3 x 5 reps
200m Medball Run (14/20lb)
9/4 Ring Dips
12 Pull-ups
15 Wallball (14/20lb)
Cash Out – Foam rollyour upper back, glutes, hamstrings, hips, quads, and calves. Post on MyFranTime
Running WOD
9 x 400 at 5-K pace
Please post in the comments when and where you are doing your run if you would like people to join you!
