Zoner's rocking out tabata pullups
Here are a few amazing results of our CrossFit Zone athletes! October has been a great month of accomplishments, too many to recognize. If there is something that you do over the next month that you want to brag about, let us know! Every month, we’ll showcase CrossFit Zone athlete’s accomplishments.
Harrison - passed his dive course
Rob and Donald - Ran 300km for BBBS Victoria
Dan - got his first muscle up
Jen A - Passed her full day policing assessment at the Justice Institute with with high scores!
CFZ raised $1909.60 for BBBS Victoria in the FGB challenge
Brian, Catherine and Teresa - recording their food journal consistently online
Tara, Jasmine, Catherine, Brian, Sean F, Mehul, Jeremy, Rob, Donald and Deanna ran races in the Royal Victoria Marathon
Kiersten - got her first kipping pullup
Sean F - completed Christine in 8:26, which was 4 seconds off the top Christine time in all the CrossFit world.
Deanna - 15lb PR on deadlift - 200lbs
Eric and Teej - new pullup PR’s 34 and 44
If we missed a milestone for you that you are very proud of, please post it to the comments section so everyone can share it with you!
Just call you Khalipa, Sean!
Today’s Workout:
Buy In - Coach Boz Overhead squat warmup. Followed by 3 x 5 Overhead squats with moderate weight, focusing on full range of motion and maintaining active shoulders throughout the full squat.
WOD - “Jackie”
Elite: For time:
* 1000 meter row
* Thruster 45 lbs (50 reps)
* Pull-ups (30 reps)
Zone 4: assisted pullups
Zone 3: scale thrusters to 35lbs
Zone 2: For time:
* 750 meter row
* Thruster 35 lbs (30 reps)
* Assisted Pull-ups (20 reps)
Zone 1: For time:
* 500 meter row
* Thrusters - scale weight as needed (30 reps)
* Assisted / Jumping Pull-ups (20 reps)
Cash Out - AMRAP Double Unders in 1 min
Rest 1 min x 5
Nov 9, 2009 at 03:19:15
Amber - 1st double under lol. I know it’s nothing huge, but I’m sure proud haha
Nov 9, 2009 at 04:09:45
Hey Amber, that’s awesome, the first one is the hardest one!
Nice work all on achieving those benchmarks - it’s great to see so many positive changes happening on a daily basis!!
D, thanks for posting that vid, that was a toughie mentally and physically. Sean’s performance that day was the best showing I’ve seen from one of our elite members. Absolutley outstanding. Thanks for not including the “water bottle kick/spaz out” on there
Turts
Nov 9, 2009 at 04:15:39
I got a new 1 rep PR for my snatch! 20 lbs more than last time. I feel extremely proud of myself. And, I knocked some names off the Leaderboard! I’m formerly terrified of that lift, so it was a big moment for me.
Nov 9, 2009 at 04:16:02
First couple full Rx WOD’s.
Getting the kipping pull up and banging out 8 of them
I agree with Amber, it may not seem like huge accomplishments, but it feels good when you can actually see and note your improvemnts and perform skills that you couldn’t, or had a hard time doing before!
I think one of the many strengths and one of the reason I love Crossfit is because you can see and directly meaure your improvements. Whether its moving up a zone or beating a previous WOD time these little accomplishments motivate you to continue working hard and keep striving to higher levels of fitness.
Nov 9, 2009 at 04:46:18
Yah Shannon!
Yah Michelle - couldn’t have said it better myself. you are my athlete of the month
haha. That was awesome to see you go from 1 kip to 3 to 6 to 8! AND to step up to a couple of full Rx wods.
Any more? Team, time to share!
Nov 9, 2009 at 06:12:56
Thanks Cam
Nov 9, 2009 at 06:16:58
Great results, guys! Now lets get you all writing these things down in our new Forum thread, called Athlete Performance. Go check it out! When you write it for us to see there, it goes down in our history, and the coaches will use the info for our monthly newsletters, blogs, and shout outs. Start sharing!
Nov 9, 2009 at 15:42:02
My main squeeze T-bops had 3 consecutive kipping pull-ups recently and a 70 lbs shoulder press. She also made the in-gym leaderboard for the first time with a 500 or 1000m row.
Nov 9, 2009 at 18:26:16
That’s funny, I just wrote down in my training journal last night I need to work on my pull-up’s (must get my 1st kipping pull-up!) and my double under’s. Looks like a good workout for that tonight!
Thanks for putting me up there Deanna, appreciate it
And I know last time I was working out with Bonnie she had at least 2 new PR’s, put ‘em up there Bonnie!
Nov 9, 2009 at 19:27:52
Girls - Any accomplishment is huge! It doesn’t matter if it is 1 double under, 1 more pullup, 5 lbs added to a 1 RM, or 1 second off a benchmark workout. If it is something that you have been really working hard at and you are proud of it, it should be recognized!
Nice work Amber, I know you also did the full Filthy Fifty workout and that is something to be proud of!
Bones - way to get over your fear of the snatch and wipe some names off the board, I bet that feels good
Michelle - you are a beast in training! I got to start watching out for you. Nice work girl!
T-Bops is a little fire cracker. Awesome job on the pullups, I know that you work hard for those
Let’s hear about it Bonnie!
Thanks to everyone that has posted their accomplishments! Let’s keep them coming.
Nov 9, 2009 at 20:45:50
PUT THEM IN THE NEW FORUM!!!!!!!!!!!!!!!!! Please.
Nov 10, 2009 at 03:25:34
brigit was depressed and ate half a pie!! does that count?
Nov 10, 2009 at 03:41:01
B, that depends, did you eat it for time????
Nov 10, 2009 at 11:12:03
First ‘full’ sprint tri in Hong Kong!!
750m open water swim, 20km bike, 5km run: 1.44.49