Hey Vic City,
First off, Merry Christmas! I hope you all have had, and continue to have some quality times with your loved ones over this holiday season. If you planning to come in for the class workout on Monday (Boxing Day), remember that we only have the 9:30am and the 6:30pm classes.
On another note, if you have to plan your vacation days at the start of the calendar year for 2017, make June 2-4th a weekend to book off. This is the 3rd of all the Regional Competition weekends and the only weekend you will hopefully see some Vic City athlete’s representing our gym on the big stage. Unfortunately for the 3rd year in a row our West Regional is being held in the United States, and for the second consecutive year the city of Portland will be the host. I say “unfortunately” only because it makes travel more challenging for our Canadian fans, especially from when it used to be held in Richmond, BC. Regardless of the location, you can make it an entertaining experience enjoying the town, and watching a weekend packed with CrossFit. By the end of the competition, the final five men, five women, and five teams will be rewarded a much deserved spot at the CrossFit Games which are at the beginning of August.
If you have some more flexibility in your holiday schedule, no need to rush, tickets for Regionals don’t go on sale until March 27th. Just keep this in the back of your mind, as most of your coaches and top competition team athletes train the whole year to represent themselves and our Vic City gym when the stakes are the highest.
Here are some highlights from last year's West Regional.
Training Monday - Tuesday
Warm-up: 4 rounds - Shuttle 2 laps (one lap is out and back), 6 pushups, 6 double crunch. Work in a partner - 1 person runs while the other does the pushups and double crunch.
WOD: Kitchen Sink
This is a 36 minute workout, in which you rotate stations every minute. Unlike our Rotato series, you'll be working for the whole minute, attaining as many reps as possible!
4 rounds through the following stations:
3. Box Jumps
4. Row cals
6. KB Taters
TG: Scale to 2 rounds
FG: Scale weights and heights