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Goodluck Zone Lifters!

04 Feb Posted by in CrossFit Community | 7 comments
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Scoots last year at the Comp

Today is the day that Lucas, Lindsay and Adrianna are throwing some heavy weights over head at the North Van Olympic Lifting competition!  Best of luck to all three of you.  Hit some PRs and kick some ass.  We are all sending lots of strength your way.

 

Show some love in the comments!

 

Reminder: Cave month has come to an end, come in at 11am to get your final measurements

 

Today’s Workout:

Buy In – Coach led dynamic warm up

  • Then pair up with someone that uses the same wall ball weight as you
  • Team theme – “What will your legs feel like at the end of the wod”?

WOD - “Lactic Acid”

For Time:

1000m row,
50 burpee wall ball (14/20)
100 double unders
200 squats

*Both partners will complete the 1000m row, then work together to complete the
rest of the movements and reps together. Break up as needed completing all the wb, then du’s, then squats

* If there is not enough wall balls for the partners, then start at one of the other exercises (double unders or squats)

Zone 2 – scale wall ball to 10/14lbs, scale doubles to singles 3:1

Zone 1 – scale as needed

Cash Out – Coach led rolling with foam roller/lacrosse ball, followed by couch stretch and psoas stretch

Workout of the Day

  1. Gregr02-04-12

    Good luck you guys, hope you set some new pr's,

  2. kingsleyrlee@mac.com02-04-12

    Good luck!

  3. ehoward8802-04-12

    CHEERING for you all soooooooo loudly (can you hear me?!?!!). Sending you love, strength & faith… We believe in you! Enjoy & GO FOR IT!!!!

  4. Meagan02-04-12

    Best of luck!!

  5. Joss02-04-12

    Good luck guys! Gooooo

  6. Scott02-04-12

    Interesting read, check out the link http://games.crossfit.com/article/rule-changes-20

  7. amyhaynes03-20-13

    HTC says One phone model delayedUnited Press InternationalTaiwanese smartphone maker HTC says shipments of its upcoming and eagerly awaited HTC One model have been delayed because of supply problems.A problem with suppliers of parts such as the phone’s metal casings and camera parts has disrupted shipment schedules, HTC executives told the Wall Street Journal.That means the One might miss its scheduled late March debut with AT T, Sprint, and T-Mobile as well as with carriers in more than 80 countries.HTC told the Journal that “the company has a problem managing its component suppliers” as it drastically scaled back orders following a downturn in the company’s fortunes last year.”HTC has had difficulty in securing adequate camera components as it is no longer a tier-one customer,” an anonymous company executive told the newspaper.The HTC One is considered by many as the company’s last chance to make up ground on competitors like Samsung, which is scheduled to start selling its new flagship model, the Galaxy S4, in April.

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