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The Zone Haul

CrossFit Victoria BC - Moving Day

We love you Spidey and T-Bops!

Saturday was Spidey and T-Bops’ last workout at the Zone.  We made a special WOD for them, called “Moving Day”.  There were 3 teams that had to lift an accumulated total of 80,000 lbs from ground to overhead.  However, only 2 team members could lift at the same time!  They were allowed to do any lift they wanted to: meaning they could snatch, clean and jerk, or deadlift, clean / thruster.  It was pretty interesting how each member split up the weight.  Some team members went with light weight and high reps and others went with high weight and less reps.  The overall goal was to find the most efficient way to get the weight from ground to overhead.  Check out the video below of the workout.  Thanks for putting it together Justin!

Reminder: The baseline for the Kelly Challenge is next weekend, Saturday February 13th starting at 9:00am.  Please notice the time has changed from 10:00am to 9:00am.

Today’s Workout:

Buy In – Technique for tire flips and sledgehammer (you have to try both ways!!!)

WOD – “Odd Objects”

2 rounds of 60 seconds work, 60 seconds rest for maximum total repetitions of the following exercises:

  • tire flips
  • floor to overhead (guys) or shoulder (girls) with water ball – NO DROPS!
  • zercher squats with water pipe – pipe held in the crook of your elbows in front of the body (Rx for girls and guys is the big white one)
  • sledgehammer tire hits (sledge must go behind body each swing)
  • medicine ball turkish get up (14/20 is Rx), alternating arms, bottom to bottom, drop = missed rep
  • javelin press (35/45) switch arms at 30 s mark

Zone 2: scale medball get-ups to 10/14, javelin press to 25/35

Zone 1: scale as needed

Cash Out – clean up the equipment!

Running WOD

Rest or recovery run (5K to 8K)

Please post in the comments when and where you are doing your run if you would like people to join you!

100 Day Burpee Challenge:

Burpees today: 67

Buy-in: 2278

Workout of the Day

  1. Justin (Timer)02-05-10

    “Please notice the time has changed from 10:00am to 9:00am.”

    Please note that adds to my total time! 😛

  2. cam02-05-10

    Wondering how your 2k row and pullup-burpee compares to some pretty good crossfitters??

    Check out the guy’s results from the OPT challenge here:

    http://2.bp.blogspot.com/_Qr7hKLD83Yg/S2szDe1nSNI/AAAAAAAAAmk/DmASkNVMiCk/s1600-h/OPT-Big-Dawg_Comp-3-Male-Results.gif

    Only one guy beat big Jer in the row – 6.31 vs jer’s 6.33. Beastly.

    And girl’s results here:

    http://4.bp.blogspot.com/_Qr7hKLD83Yg/S2sy7Mz6SRI/AAAAAAAAAmc/7Fh_syEoQXY/s1600-h/OPT-Big-Dawg_Comp-3-Female-Results.gif

    Due to being decent at double unders and an interesting scoring system, I came 16th! Not bad for a day were I definitely was not at my best.

    Turts

  3. Justin (Timber)02-05-10

    A good reminder to some people here is HAND CARE. As CrossFitters we need to look after our hands big time to prevent those nasty hand tears we all saw from the pullup/burpee WOD.

    Here are the links, check em out!

    http://crossfitzone.ca/hand-care-part-1

    and…

    http://crossfitzone.ca/hand-care-part-2

  4. Sean Falconer02-05-10

    Greetings from California.

    Nice work Cam. Be nice if they could put the results into a searchable form like straight HTML rather than a giant image.

    Looks like an interesting WOD. Great job on the video.

    We miss everyone.

    Sean

  5. b02-05-10

    great work cammmmm!
    welcome back to the internet world sean-we should do cfz and t-bops and spidey webcam workouts! hope the move went well!

    looking forward to hitting things in todays wod!!

  6. Conrad02-05-10

    Only in BC would a WOD involve a ‘water pipe.’

  7. cam02-05-10

    haha yeah, and this is a BIG water pipe!

    thanks guys, sean glad that you’re settling in well down there!

  8. Bonnie02-05-10

    Congrats Cam, that’s sweeeeet.
    Today’s WOD was a lot of fun! I think everyone really enjoyed it and good energy in the gym this morning 😀

  9. Chris02-05-10

    Nice work Cam, you owned the double unders.

    Did you see that one girl lifted 104lbs OHS and she only weighs 107? That’s impressive.

  10. cam02-05-10

    Thanks Chris… yeah and I only lifted 95 🙁 I think I was close to dead last in that one haha. The top men’s weight for overhead squats was 189 or something crazy – and that’s for 15 reps!!!

  11. Angry Kitten02-05-10

    Great wod this am everyone. It was a little chaotic to start off and very entertaining watching me demo exercises for the first time.

    A few notes for the evening:

    * There is no large slosh pipe, it broke this am 🙁
    * I had the woman go from ground to chest height with the water ball. It was too challenging to go overhead. There would have been some injuries in the low back.
    * The girls all used 25lbs for the javelin press. No one could handle 35lbs.

  12. Angry Kitten02-05-10

    Justin – maybe we will have the start time later on the finals and you will decrease your time even more 😉

  13. cam02-05-10

    Hey D,

    In the description it says girls with the water ball to shoulder, guys to overhead 😉

    yeah 35 is pretty hard to do, 25 is challenging as well I’m sure!

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