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November WOD-Killah!

Once again, it’s time for another installment of our WOD-Killah feature!  We’ve been continuing the tradition of highlighting good community spirit and the potential for athletic excellence for many months now, yet we’ve only just begun to tap the surface of all the talent we’re seeing in the gym.  Without further ado, it’s time to announce our feature WOD-Killah athlete for the month of November:

A warm congratulations to Wendy Callendar!

If you don’t know much about Wendy, here’s your chance to get to know her better through her fantastic video interview by Ryan Clarke.

Wendy truly embodies the giving, dedicated, community spirit we try to foster here at The Zone. She is the first one to smile and look at things with an optimistic attitude, and is a perfect example that brains, strength and beauty are not mutually exclusive. 😉

We would like to thank Wendy for being such an integral part of the Zone since 2009.  It’s long-term members like her that help inspire others to stick with it and keep coming!  If you see Wendy around the gym, be sure to give her a hug and congratulate her on a job well done.

[yframe url=’http://www.youtube.com/watch?v=MEXOZvHSKS0&feature=channel_video_title’]

Today`s Workout:

Buy In – Back Squat 3 x 10 Reps (work up to ~65-70% of your 1rm)

  • Focus on perfect form, not the load. Save some leg power for the WOD!

WOD –  Trifecta’s Cousin, Marvin

4 rounds for max total repetitions of:

  • 30 seconds of pistol squats – 30 sec rest
  • 30 seconds of box jump burpees (20/24) – 30 sec rest
  • 30 seconds of toes to bar – 60 sec rest

Zone 3 – Scale pistol with rubber band assistance

Zone 2 – Scale toes to bar to k2e or hanging leg raise.  Scale box height as needed

Zone 1 – Scale exercises as needed

Cash Out – MWOD 14 – Chair of Death Mobility drills

Test: How awesome you feel at the end of the day.
Mob: You get 1 point for every time you stretch a hip for 1 min when you sit longer than 5 min. Max 2 points per sitting session.
Re-test: Kicking ass the next day
[yframe url=’http://www.youtube.com/watch?v=qmyEgk0zNPc&feature=player_embedded’]
[yframe url=’http://www.youtube.com/watch?v=KF5q2i7znng&feature=player_embedded’]

 

Workout of the Day

  1. Kath11-29-11

    ah Wendy – you make me smile! I think you really embody what CF is all about; I recall the lengthy email you sent me about kipping pull-ups — so thoughtful! And I have a girl-crush on your gymnastics skills 🙂 And Ryan – what a video, Jim and I just watched it and I laughed and laughed – and loved the cuts at the beginning – so talented!

  2. Cam11-29-11

    Wendy – crushing it! I admire your approach to continuing fitness – you know when to push the boundaries and when to dial it back and work the technique… As a result of this, you've made strong progress throughout your time at the zone and have been one of our most consistent members. That AND you're an awesome person with a great smile and positive attitude. Keep it up Callendar Girl!!

    Cam

  3. Adrianna11-29-11

    Wendy, you are definitely one of the women that I look up to in the gym! You made my first Zone games so much fun and you always put a smile on my face as well 🙂

  4. Sarah W11-29-11

    Congrats, Wendy, you deserve it! Always inspiring!

  5. Jim11-29-11

    Great video Wendy. You're good company to work out with. Glad t o know you.

    Ryan – another masterpiece. (Run out of Deadmau5 songs??)

  6. Chris Callendar11-29-11

    Another amazing video Ryan! But of course I'm a little biased. I hope everyone enjoyed my cameo?!?

    Anyway, I'm up to 6 points so far today in the MWod challenge (RX of course).

  7. Linds11-30-11

    Wendy – your commitment to becoming a better athlete is truly inspiring. I think your dedication is shown by your regularity in attending those 7am classes and your presence at so many of the open gyms. I do feel one thing is missing though – I'd like to see you WOD in one of those sweet jazzercise outfits. Seriously.

  8. Nicci11-30-11

    Congrats Wendy- what a GREAT video, had to watch it twice to catch it all….. I think your amazing and wish that you weren't so dedicated to those 7am classes as then we could WOD together more. My family has some deep Jazzercise roots so I know all about your previous fun before Crossfit!! I am really happy for your recognition- you are truly deserving!

  9. Wendy11-30-11

    Thanks so much for all the love guys, it really means a lot to me. And Adrianna – I look up to YOU!

  10. Deanna Whiteley11-30-11

    Wendy, I don`t know what to say but you are amazing. I am so proud of how far you have come in last couple of years. Your technique is impeccable and I love that you take so much pride in it. When I coach you, I always get the look for approval, but you make my job so hard trying to find ways to improve your virtuous movement. Keep up the hard work and determination. I am very excited to see what 2012 brings for you.

  11. Deanna Whiteley11-30-11

    And Ryan, great job on the vid as always. I loved the humour spin and the great angles.

  12. gregr11-30-11

    Well deserved Wendy. Really cool video too!

  13. More Information02-14-13

    What a material of un-ambiguity and preserveness of precious know-how on the topic of unexpected feelings.|

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