Hey Team,

Cam’s friend and coworker Matt Barr is setting up a casual/everyone welcome lifting competition at Pacific Institute for Sports Excellence for August 7th. He’s putting it on to help a couple of new lifters he trains get ready for a real competition in mid-August and also with the purpose of getting some Crossfitters into trying a real O-lift meet.

This is a great opportunity for our gang to have some fun and do some lifting in a different context. Like I said, anyone is welcome and he so far has only told me and a handful of others about it (it’s likely that if we get a bunch of our peeps out we will be the most numerous).

Schedule:

Women will start at 12:00

Men will start at 2:00

Please arrive an hour ahead of your start time to register, warm up etc.

NOTES:

• Competition will be snatch and then clean and jerk.
• There will be a weigh in just prior to the event to determine rankings
• Contestants will declare their opening attempts at weigh in.
• Technique will be judged as per IWF standards (no press out etc., must wait for down signal).
• There will be four platform warm up area and a competition platform.  Eleiko and DHS IWF certified (kg sets) bars and bumpers will be used.
• Clean and jerk competition will begin 15min after the end of the snatch event.
• There will be weigh-ins prior to each group starting, no weight classes but relative weight lifted (vs body weight) will be scored by a Sinclair coefficient.
• The weight of the bar will begin at the lowest declared opening attempt and will progressively move up in weight.
• Each contestant will be allowed a maximal amount (instead of 3) of attempts but will be eliminated after 2 consecutive misses.
• At every successive weight each athlete will have the opportunity to lift it or decline it and wait for a heavier weight.
• Athletes are not required to lift the opening weight and can enter the contest at any time.
• The highest weight the athlete lifts will count towards their total.
• Sinclair total will determine the overall male and female winners.
• Prizes will be given to top male and female lifters.
• There will be no entry fee but everyone will have to sign a waiver at the front desk.
• Volunteer scorekeepers and loaders would be appreciated (i.e. men during the women’s event and vice versa).

Let’s get our gang to represent!  Should be fun!

If you are interested, please email admin@crossfitzone.ca.  We have to have the final number to Matt by July 31st, 2010.

Today’s Workout:

Buy In - 4 rounds of:  1 deadlift, 1 drop clean, 1 hang power clean, 1 push press (all with bar only).  Demonstrated first by coach and done as a group for the first round for corrections.

Follow this up with 4 sets of 3 power clean to push press (or push jerk) practice, working up towards the weight you will use in the workout.

WOD - “Grace”

For Time:

30 floor - to - overhead for time (aka clean and jerk):

* 95lb for women, 135lb for men

Zone 4: scale to 75/115

Zone 3: scale to 65/95

Zone 2: scale to 55/75

Zone 1: scale as needed

Grace is another classic CrossFit “named” WOD. Done fast and furious, it can be done in under 90sec (!) however most people will want to scale so that they complete the workout in 4-6 minutes. Generally speaking, scaling to 50-70% of your max clean and jerk (up to 95/135) would be a good idea.

We last did this workout on May 10, 2010.  Check out the leaderboard on myfrantime.com!

Cash Out - 3 x 3 - 5 Skin the cat or progressions

Zone Gymnastics @ 7:30pm

Skills: Forward + Backwards Rolls, Skin the cats, Muscle-ups

WOD: (20) Body Curls, Rings Strength, (20) Inverted Pullups

Open Gym with H-Bomb this Sunday!  Come on in and work on some skillz or do a WOD from 6:00pm - 8:00pm.  Please post to the comments if you will be attending!

**** Quick update******

For those that want to come to open gym in the morning, Sean will be at the gym from 9:30am to 11:30am Sunday morning.

.

There’s a LOT of discussion about the ongoing CrossFit Games in L.A. this weekend. Very exciting stuff!  The live feed (click here) is a great way to keep tabs on the action, if you haven’t checked it out already.  I’m finding it exhilarating watching so many familiar faces attack those insane WODs!

So, I’m making a post with the specific purpose for Games Discussion and speculation in the comments section.

Aaaannnnnd….. DISCUSS.

-Shannon
“Coach Bones”

The Zone wishes  Donald and Rob good luck  as they begin their Tahoe Rim Trail 100M Race today!

“A Glimpse of Heaven, a Taste of Hell” - TRT motto

Today’s Workout:

Buy In - Pick a partner and make a cool Ultra name with the initials J & P

WOD - “Jarhead & Packman”

This is a partner WOD for Donald and Rob who are at Lake Tahoe running a 100 Mile race.

For Time:

• 1 mile run carrying 25/45lb, switch halfway
• 100 burpees each - 10 and switch
• 1 mile run carrying 25/45lb, switch halfway

The 1 mile run is from the Zone, down Government St, Turn right on Bay, up to Douglas and make a right, turn right on Herald and finish at the Zone

Cash Out - Stretch & enjoy the Sun!

It's important to stay cool!

Summer is officially here! It’s finally time to put away your jackets and get outside. (Weeeeell, SOME days in Victoria are warm enough for that, anyways!) Summer offers extras hours of daylight, and with it the opportunity to spend even more time enjoying outdoor activities. For many, this means even more time doing physical activities and playing sports in addition to your usual workout schedule. So, it’s important to remember the potential dangers that also come with exercising in hot conditions. As long as you know the dos and dont’s of working out in the heat, then you can fully take advantage of all the fun of summer!

What you should do:

* Drink plenty of fluids, because it’s extremely important to stay hydrated. **Important News Flash**: If you’re thirsty then you are already dehydrated! Hence, you should drink before you feel a need to. Be sure to drink consistently throughout the day (stick to non-caffeinated beverages, preferably water). Also, drink 15-20 minutes before beginning your workout and religiously during and after the exercise.
* Eat regularly. Although the heat can decrease your appetite, it’s important to eat normally. Be sure to include lots of fruits and vegetables, because aside from being nutritious, they also tend to help with hydration.
* Wear light, breathable clothes. If your activity produces a lot of perspiration (which we all know it does!), consider clothing that is designed to wick the sweat away.
* Wear sunscreen! Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous, but it also hinders your body’s ability to stay cool.

What you shouldn’t do:

* Don’t adapt the “no pain, no gain” motto when you’re out in the sun. When it comes to heat stroke, ignoring your body’s signals could be dangerous. Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what actions to take.
* Don’t forget to drink plenty of liquid when swimming. Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when having fun in the pool/lake/ocean.
* Avoid overly strenuous physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.
* If you want (or need) to be working out in very hot temperatures, don’t do it until you become acclimated. Try to spend only a few increasing minutes per day in the hot conditions for the first while, and then add time gradually.
* Avoid extreme changes in temperature. Don’t hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.

Whether you have to exercise outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. So, don’t spend the season cooped up; get out there and have some fun!

Today’s Workout:

Buy In -3 Rounds of 10 pvc shoulder dislocates, 10 jump squats (light bar), 10 pushups, 10 double crunch

WOD - “Strength Day”

This WOD has TWO parts:

1.  Front Squat 4 x 1, working up to around a 1RM (20 min)

2.  Push Press 4 x 3, working up to around a 3RM (20 min)

Add your best squat to your best push press for your score

Cash Out - Tabata Row: 8 intervals of 20s work, 10s rest. Record your lowest metres traveled in any one interval as your score

*** REMEMBER GYMNASTICS STARTS AT 6:30PM****

WOD: 1 min L sit, (25) strict pullups, The push up 5