Go play in the sun

The May long weekend is approaching fast!!!! The long weekend hours are as follows…

• Friday, May 18th – classes run as usual
• Saturday, May 20th – 10am class only (9am and intro session cancelled)
• Sunday, May 20th – CLOSED, watch the website for Open gym
• Monday, May 21st – 9:30am and 5:30pm only (7am, 10:30, 12:15, 4:30pm, 5:30pm cancelled)

Zone Games 6 is coming up in just over a week!

We have 7 people registered in all different categories.  We have the workouts all planned out and great prizes. It is going to be so much fun!  Please let us know by Friday at 12pm if you will be competing in the competition.  We need to know numbers so we can make sure that we have enough food for everyone at the BBQ!  You must be registered and paid by Tuesday, May 22nd to compete.

Pick up a registration form next time you are download the pdf and send it in:

zone games registration

Today’s Workout:

Buy In – Bench Press 3 x 5 reps

WOD – “Hombre del Hierro”

5 Rounds for time:

250M Row
10 Toes to Bar
10 KB Swings (35/55)
10 Burpee Box Jumps (20/24)
Rest 1 min

Subtract rest time

Zone 3 – Scale KB to 20/35lbs

Zone 2 – Scale TTB to double crunch, scale box height as needed

Zone 1 – Scale rounds as needed

Cash Out – MWOD

Full Body Foam roll

I want to over emphasize the importance of what he talks about in the video. Lots of Zoners are really focusing on keeping their core tight during the pull, as well as keeping their shoulder back at the top of the pullup. I am still noticing athletes in my classes that are having problems with this and I want to stress the importance with this video.

If you are unsure if this is happening to you, ask your Coach to video tape you and show you what your positioning looks like. If you are raising your shoulders up into your ears when you are doing a pullup, you need to take a step back and add more assistance. In the long run, this will make you stronger and you still have half a month to go to increase your reps!

Keep up the hard work Zoners!

Today’s Workout:

Buy In – 3 x 10 sets of Jumping pullups and slowly lower yourself back to the ground.  Coaches make sure that the athletes are keeping the shoulders back and down.

Zone 3 – Use a rubber band on the pullup descent

Zone 2 – If you don’t have your strict pullup, focus on bar holds, jump above the bar and hold as long as you can and then drop down

WOD -  “Karen”

150 WallBalls(14/20lbs)

Zone 4 – scale reps to 100 with RX weight

Zone 3 – scale to 10/14lbs

Zone 2 – scale to 75-100 reps

Zone 1 – scale as needed

Cash Out – Jog around the block, then MWOD

* Couch stretch 1 min per leg
* Figure four stretch 1 min per leg
* Roll out the upper back

We’ve spoken a lot about the importance of taking fish oil for health and recovery.  But what if the fish oil you have isn’t the best?  Take a look at this interesting article from CrossFit AI:

Unethical Fish Oil Companies BUSTED! – by Kevin Kwan

10 Fish Oil companies and 3 major retailers are being sued by the Environmental Blue Line Network & another consumer product advocacy group unethical practices in the testing of their fish oil products by not putting labeling them properly. These companies are being sued as PCB (polychlorinated biphenyl) was found in their products. PCBs are a man made chemical compound that is tasteless, and odorless there are also 209 compounds of PCBs that can be made. You can find PCBs in the coating of electrical wiring, cutting oils, lubricating oils, hydraulic fluids, sealants etc…(more can be found on wikipedia), these compounds are linked to causing cancer or allowing cancer cells to express themselves, now doesn’t that sound yummy? According to the researcher from Blue Line Network, he advised that many companies test for as little as 7 out of the 209 PCB compounds in their fish oils. I would assume to save money to be able to sell it cheaper to the consumer market. The bottom line of this lawsuit is, if you got crap in your fish oils then put it on the label! But then again in their defense, who would want to buy something that says 400mg of DHA, 300mg EPA, on and we also got 100mg of WD-40.

It is the utmost importance that as consumers that we do a little research to educate yourself, there are hundreds of “natural supplement” companies out there, and the price difference varies on the same product. The rule of thumb we can use is companies that cut corners will have a lower price,  a lower guaranteed potency of their ingredients, and questionable quality of the source. You would have to wonder for example why Costco Kirkland Fish Oil only cost $10.99 for 400 capsules, compared to Nordic Naturals, or the ones we carry Poliquin for $40.99 for 120 capsules. For my BioSignature/Nutritional Clients I only recommend Nordic Naturals for a store bought brand, as they are manufactured and tested the same way as the Poliquin brand is, it is also backed up by caliper measurements for my follow-ups.

Below are the companies being sued

• GNC Liquid Norwegian Cod Liver Oil
• Nature Made Cod Liver Oil
• Nature Made Odorless Fish Oil
• NOW Foods Shark Liver Oil
• NOW Foods Double Strength Cod Liver Oil
• NOW Foods Salmon Oil
• Solgar 100% Pure Norwegian Shark Liver Oil Complex
• Solgar Norwegian Cod Liver Oil
• Twinlab Norwegian Cod Liver Oil
• Twinlab Emulsified Norwegian Cod Liver Oil

The two retailers also in this lawsuit are:

• Rite-Aid Corp
• CVS Pharmacy
• GNC

For more details you can find the case article @ Natural Product Insider or Fishoilsafety.com

Today’s Workout:

Buy In - Kipping Pullup Technique

• 3 x 10 Arch Rocks
• 3 x 10 Hollow Rocks
• 2 – 3 x 10 Beat swings
• 1 – 3 x 10 Kipping Pullups

WOD - “Viuda Negra”

AMRAP in 5 min. of:

• 7 Push Press (95/135lbs)
• 14 Pistols
• 21 Double unders

3 Rounds for total reps
Rest 2 minutes between intervals

Cash Out – MWOD

* 5 Way shoulder stretch
* Pigeon pose – 1 minute per side

All of you Zoners should have all been advised at some point about MyFranTime, a website we promote for tracking your work-outs.  At the end of each class session, hopefully you’ve heard our Coaches reminding you all to record your work-outs.  Some people do record them, some people don’t.  It’s just too bad if you do log them but aren’t sure why, and also too bad if you are in the “don’t log” camp. That’s why I thought it would be a good idea explain a little more clearly why we should all record our work-outs.

The biggest reason people train is because they have a goal or goals that they want to achieve, whether those goals are to change weight or appearance, or to become stronger or faster. Recording your work-outs provides you with a way to track your progress.  We’ve all heard that before, but what we don’t hear is what we can and should do with that information afterward!

Firstly, your log is supposed to provide motivation and affirmation that you are making progresses toward your goal(s), kind of like positive reinforcement.  It can serve as a source of feedback for re-evaluating whether your goal is actually achievable or if it needs to be revised, and is a good basis for reflecting about future goal settings.

You can take it a step further and see which areas you are improving in the most or the least.  That will help you identify your strengths and weaknesses.  Once these strengths and weaknesses are identified, it would become easier for you to focus your training on the things that most need it.

Lastly, a workout log is also a good way to check up and see if you are favoring one particular type of work-out, or figure out what movements you’ve forgotten to practice.

Once your goal is achieved, it’s also an important part of the process to reward yourself.  This reward serves as a positive reinforcement, and also as a deterrent should you attempt to justify future bad decisions with the excuse that you have not been properly rewarded in the past!

Hopefully all these wonderful reasons have convinced you to be more diligent about logging your work outs!

Happy WODing,

-May

Today’s Workout

Buy In – 800M Run, then Back Squat 1 x 20 reps

We will be doing a widow maker set once a week for the next 6 weeks.  If you want to increase your squat strength, make sure to hit those days.

WOD – “Los Vengadora”

3 Rounds for time of:

• 5 KB Snatch (right arm) 35/55lbs
• 5 KB Snatch (left arm) 35/55lbs
• 10 Burpees

Zone 3 – scale KB to 20/35lbs

Zone 2 – scale KB as needed

Zone 1 – scale as needed

Cash Out – MWOD

* Roll out chest & shoulders with Lacrosse ball
* Roll out IT-band with a ball or roller
* Couch stretch for Hip flexors and quads

Day 1 wrap up video: http://games.crossfit.com/video/day-1-wrap-canada-east

Still room in the Foundation Seminar tomorrow with Lucas and Steve.  The seminar is from 9am-11:30am

Today’s Workout:

Buy In – In a group of 4, complete an 800M run carrying a med ball, OL plate, KB switching it up when needed. The equipment is never allowed to touch the ground.

WOD – Back to Basics (Partner)

4 rounds for time of:

• 300m run
• 12 pull-ups
• 15 push-ups
• 20 sit-ups

* The first person does the run (second person rests), then the second person runs (first person rests), then the first person goes on the pull-ups etc. Only one person working at a time, must finish each exercise before moving on.

* The 300M run is from the gym to the corner of the storage unit place Blanchard and back

Zone 2 – scale to assisted pullups and pushups

Zone 1 – scale as needed

Cash Out – Register for the Zone Games then lengthen all the muscles that you used today!

* Rubber band stretch for lats and pecs
* Hip flexor stretch with foot on a box
* Calf stretch

That’s right! We have the trophies finally all made up and ready to be held triumphantly over the heads of our first place finishers on May 27th! Big thanks to Jeremy for making the box jump boxes and a shrink ray to size them down from full size to adorable, and Teej’s Mama for getting the plates engraved!

Deanna and I did our best to look through old photos and remember who won each of these events. We definitely got more right than wrong, but take a look at these close up photos and if you see a mistake post it in the comments.  Also, if you have photos that show the correct winners then send them our way and we’ll get them fixed.

The names are of the top male and top female of each category for each event. The number on the plate signifies which Zone Games it was.

QOD: Who is coming to the Zone Games on the 27th, either to compete, watch or judge?

Last Day to get in your ZG6 registration form and money is Tuesday, May 22nd.  No late registrants will be accepted as the Heat schedules will be made the next day.  Please grab a registration form from the front lobby and pay your $30 registration fee (membership discounts offered) by cash, debit or credit.

Today’s Workout:

Buy In: 3 sets of max effort 2 for 1′s

WOD: “Pull”

12-9-6-3 reps NOT for time of:
Deadlift
Strict or Wtd Pull up

Increase weight/ difficulty each set.  Rest as needed between sets to allow enough recovery to increase the weight.  Here is a guideline for deadlift weights:

• 12 reps @ 67% of 1RM
• 9 reps @ 76% of 1RM
• 6 reps @ 88% of 1RM
• 3 reps @ 94% of 1RM

Score is the heaviest weight lifted on your Deadlift + heaviest weight lifted on strict pullup + Body weight

Zone 3 – assisted strict pullups.  Subtract rubber band assistance from body weight for score

Zone 2 – keep the same weight on the deadlift and focus on technique only

Zone 1 – scale as needed

Cash Out – 3 x 10 sets of Turkish Get up situps, increase weight each set if possible

“The secret to getting ahead in this world is in first getting started.  So just make a decision..and be willing to see it through to the end.   Success will come…  If you’re hungry enough…that is.  How big is your appetite for success?  Do you want a bite or are you starving out there for it?  Ask yourself this question every day:  Are you knocking on the doors of complete exhaustion or are you just uncomfortable?”

Check out this video and answers these questions for yourself:

The message here is to take ACTION.

ac·tion/?akSH?n/

Noun:

1. The fact or process of doing something, typically to achieve an aim.
2. The way in which something such as a chemical has an effect or influence.

Are you HUNGRY for success?  Hungry enough to do what it takes to achieve it?

hun·ger/?h?NGg?r/

Noun: A feeling of discomfort or weakness caused by lack of food, coupled with the desire to eat.
Verb: Have a strong desire or craving for.
Synonyms:

• noun. starvation – famine – longing – yearning – craving
• verb. starve – crave – long – famish – hanker – yearn

Just imagine all the ways you can apply these ideas to your health and fitness training!  The next time you’re in the gym, don’t just think about what your ‘best’ will look like…. Do it.  Achieve success!

Today’s Workout:

Buy In – Rowing technique

* Remember 11 and 1 o’clock
* Keep your core tight through the whole stroke
* Use your legs!

WOD – “Felix”

This is a partner workout, each partner rows the distances alternately right after each other. Your total combined time is your score.

For time:
1000m
750m
500m
250m

Zone 2 – scaled to 850 ,650 ,450 ,250 for less proficient (and smaller!) rowers
Zone 1 – scale as needed

Cash Out – block run to flush out the legs and then MWOD
*1 min. per leg Hamstring stretch of your choice
* 1 min Pigeon pose per side
* 1 min. couch stretch per leg

He’s done it again, folks!  Our very own Lucas Parker is going to the CrossFit Games, AGAIN, after a very tight 2nd place finish at the CrossFit Games Regionals this past weekend!

With all this Games hoopla, Lucas is a bit of a ‘web-lebrity’ these days, creating a lot of chatter surrounding the merits and the mysteries of the Teen Wolf.  While Lucas’ strength certainly speaks for itself, a more recent favourite Lucas-based topic is surrounding a personal facet … That’s right, we’ve all noticed, appreciated, and been in awe of: The Beard.

In this little interview from the Regionals, the man himself gives a little insight into this fascinating mass of facial hair:

Today’s Workout:

Buy In – Make sure that the hamstrings and hips are warmed up before class.  Review box jump mechanics, What is the Max height box you can jump on?

WOD – “Shoulder and sprint madness”

3 rounds for time:

5 Shoulder Press (85/145)
10 Push Press
15 Push Jerk
200 Meter Sprint

Cash Out - MWOD goat time.  Here is your chance to ask the coach what the best way to roll or stretch that nagging body part!

On day two at the CrossFit Games Regionals in Vancouver the festivities started a little bit earlier, with the Team competition beginning at 9:00 a.m.  The first event involved Teams of 2 (1 Man, 1 Woman) completing the following for time: 10 One-arm Dumbbell Snatches (100 lbs), Sprint, 10 One-arm Dumbbell Snatches (70 lbs), for three rounds.  We had the amazing Sam Dewett and Adrianna Haffey Snatching the heavy weights for us.  Sam flew threw the Snatches and the Sprint with the plan to let Adrianna have as much time as she needed to complete her 10 reps of the 70lb One-arm DB Snatch.  These reps were key, since without them our Team would be disqualified from competing further!  After she completed the 10 required reps, there were a lot of raucous cheers, and even tears of excitement, coming from the crowd.  Our team finished that workout in 18th place overall with a score of 12:46!

Next up, the Individuals!  Their workout consisted of four rounds for time of: 10 One-arm dumbbell Snatches (100 / 70 lbs), Sprint. The men’s heats began at 10:oo a.m.  First up to bat was that Soley Beast.  He threw that dumbbell around like it was weightless.  Way to go Beast, you proved to yourself you could do it, and made it through to the next workout! Steve ended up finishing in 32nd place after that workout, with a time of 10:11.  In the final Individual heat was our very own Scoots Parker!  It was a very entertaining heat to watch , to be sure.  Lucas and Jeremy and battled it out as hard as they could for the first place finish!  Parker was able to pick up the pace on the last sprint, and came across the line 2 seconds ahead of Jeremy Meredith, ending with a flourish and a forward roll onto the mat as he did his required dumbbell ‘touchdown’ to officially complete the workout!

After the men’s heat was complete. the Individual women were up.  The Zoners cheered excitedly as they watched Ms. McCardle Snatch that 70lb KettleBell.  With flawless technique, and only a small difficulty here and there, she put that weight overhead like a pro.  Working at a steady and consistent pace, Linds plugged away as hard as she could, finishing the workout in 18th place with a score of 10:19.

Just before noon, workout #4 kicked off with the Teams.  This workout was in Teams of 4 (2 Men, 2 Women) For time, the WOMEN had to complete: 75 Back Squats (95 lbs), 50 Pull-ups, 25 Shoulder-to-overhead (95 lbs), 75 Front Squats (65 lbs), 50 Pull-ups, 25 Shoulder-to-overhead (65 lbs), 75 Overhead Squats (45 lbs), 50 Pull-ups, 25 Shoulder-to-overhead (45 lbs).  The  MEN had to then work through: 75 Back Squats (135 lbs), 50 Pull-ups, 25 Shoulder-to-overhead (135 lbs), 75 Front Squats (85 lbs), 50 Pull-ups, 25 Shoulder-to-overhead (85 lbs), 75 Overhead Squats (65 lbs), 50 Pull-ups, 25 Shoulder to overhead (65 lbs).  Sound like a lot of work?  ……IT WAS.

The gang that worked away in this heat consisted of Erika, Deanna, Warren and Adam.  No one in our Region was able to complete all the reps of this WOD within the 25 minute time cap, but the Zoners pushed as hard as they could to try!   The team finished in 14th place with a score of 30:40.

Next, it was time for the individuals to crush it, beginning with the men.  The Individual’s workout for time was: 50 Back Squats (135 / 95 lbs), 40 Pull-ups, 30 Shoulder-to-overhead (135 / 95 lbs), 50 Front Squats (85 / 65 lbs), 40 Pull-ups, 30 Shoulder-to-overhead (85 / 65 lbs), 50 Overhead Squats (65 / 45 lbs), 40 Pull-ups, 30 Shoulder-to-overhead (65 / 45 lbs).

Steve was up first, and he used his beastly powers to take this WOD down! He finished in 31st place after that with a score of 23:41.  Way to go, buddy!  Then Scoots took on the WOD in the final men’s heat, pulling in at 3rd place with a score of 20:54.  Up next trotted the beautiful, strong Lindsay.  She had the best looking pullup out of all of the girls (of course) and was able to string together sets of 10 and 15 throughout the whole workout .  This contributed to her catching up to the leading girls that were in her heat!  She finished the workout in 16th place with a score of 23:55.

Congratulations to all the Zoners!  The final placing of the team and the athletes at the end of Day 2 was:

Team - 13th
Lucas – 2nd
Steve – 31st
Lindsay – 16th

If any athletes or spectators want to share their experience, please email your post to shannon@crossfitzone.ca

Today’s Workout:

Buy In -  5 x 5 strict pullups, increase intensity each set by decreasing band or adding weight
* Focus on keeping the shoulders back and down
* Focus on keeping a tight core and not arching the low back

WOD – “Diddly Squat”

Five rounds for time of:
5 Overhead squats (95lbs/135lbs)
10 Toes to bar
15 Dumbbell Hang squat clean (20lbs/35lbs)
20 Double-unders

Games Prep – Use KBs for the Cleans
Zone 4 – Scale Overhead Squat to 75/115lbs
Zone 3 – Scale Overhead Squat to 65/95lbs
Zone 2 – Scale Toes-to-bar to Double Crunch, Hang Squat Cleans as needed, scale double skips to 60 singles
Zone 1 – Scale as needed

Cash Out – MWOD

* Five way shoulder stretch
* Figure four stretch, then roll out those glutes with a lacrosse ball

101 – Sunday, May 13th

9:00am – 11:30am

Come learn the Elements of CrossFit!

This seminar will deliver a comprehensive understanding of the CrossFit program and can be seen as CrossFit 101. We offer a seamless integration into a group class where the concentration becomes more refinement of technique and development of athletic capacities.

1. Back Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift
8. Clean

Other:

• Wall ball
• Kettlebell swings
• Kipping pullups
• Rowing

Price: Members First time $FREE$ / After the first time $10 / Non Members $40

Register – use your Zenplanner login that was emailed to you

* We will be capping the registrants at 15,  make sure to register to save your space *

Remember that the seminar is not just for new athletes. The seminar is for all members to freshen up on your technique! If you are a new member, it is required that you attend minimum one Foundation Seminar within your first month of classes.

Today’s Workout:

Buy In – KB Strength

* 10 x light weight
* 10 x moderate weight
* 10 x heavy weight
* Max x super heavy weight!

Remember to keep your core extremely tight and only increase weight if it is safe.  You are welcome to try a Russian swing if you are not feeling it is safe to go overhead.

WOD – “The Chief”

Max Rounds in 3 minutes of:
3 Power Cleans (95/135lbs)
6 Pushups
9 Squats

Rest 1 minute between rounds.  Repeat 5 times
Score is total completed rounds

Zone 3 – scale power cleans to 75/115lbs
Zone 2 – scale power cleans to 65/95lbs, scale pushups to knees
Zone 1 – scale as needed

Cash Out – MWOD

* 1 min Psoas stretch each side
* Roll out shoulders with a lacrosse ball
* Rubber band stretch for the remainder of the time