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Green Machine

Hey Vic City,

The leaderboard for the 2017 Open is more or less finalized. The Vic City Green Team was rather consistent across the 5 workouts placing from 37th to 42nd. Although only the top 15 teams qualify for Regionals, all it takes is an improvement by around 5-10%, each workout to bump the Green Team into a contending spot. It doesn't even mean that you have to improve all your 5 scores, even an improvement in one would help for that week.

Vic City Green had 9 different men contribute a score across the 5 WODs, with Mike Gotuaco being the only one posting more than 2 scores. Even if you aren't super consistent or lack a skill or two, getting a single score close to that 100th place mark, will greatly increase the odds of Vic City sending 2 teams to Regionals in the future. The full list of these 9 men are: Mike Gotuaco, Kristjan Joubert, Jacob Janisch, Cohen Nagel, Chris Van Steelandt, Warren Reeves, Will Parris, Corey Postle, and David McConachie.

On the women's side there was a lot more consistent names that made up the leaderboard. There were 4 women total that put up scores, and they all were repeat individuals. Katie Mullback and Alex Mueller were 5 for 5, with Rachel Kalkman and Natalie Smith counting for 3 and 2, respectively.

Next year, if we go for another two team approach, I honestly believe we will see even higher results. We had members both young and old(er), veteran and rookie, make huge improvements from last year to this year.

Alex Mueller, 22 years old, improved drastically from 245th in her first Open, to 144th out of the more than 3000 women competing in Canada West.

Will Parris (master's athlete), climbed over 100 places from 2016 to 2017, 455th to 351st in the Individual Men's competition. Will's been following the Skills Plus program and been a member of the gym for many years now and still seeing incredible improvements because of great programming and consistent hard effort. Fantastic work this season, Will!

Mike Gotuaco jumped from 554th to 125th for this year. Not only did Mike smash this Open in his 3rd year, but he did the Open WODs after almost everyone had headed home from Friday Night Lights. Mike was always in the last heat because he spend his time offering his Chiropractic services beforehand. Thank you Mike for your work on and off the competition floor.

Even after four CrossFit Games' Opens, Corey Postle, took home his best placing ever, finishing in 272nd which is the top 7.7%, whereas last season he was just inside the top 16%.

Obviously, I have only highlighted a tiny percent of the athlete's from Vic City. Just signing up for the Open, showing up to do the workouts, and pushing yourself to your limits, is amazing and something that can never be measured on a leaderboard.

As I said, above are only reflections of the improvements that are evident on the leaderboard, but in the comments I would enjoy hearing your favourite moments from the 2017 CrossFit Games Open.

I think that about wraps up the Open. Up next is Regionals, and some great fundraising events. Stay tuned for more in the coming weeks.




Training Monday - Tuesday

Warm-up: EMOM x 7 (all work done inside each minute) - 5 pushups, 6 reverse lunges, 7 vertical hops

Strength WOD: In today's class, you will be doing strength work in three different movements. Including warm-up time, you will have 15 minutes to get your sets done (6 min warm up, 9 minutes of E90s work). Because of this, start light and build each set as you go. Coaches will start you on different stations if needed and you will rotate through. Today's score is your best Strict Press for 3 reps.

Strength 1: Strict Press - 5, 5, 5, 3, 3, 3 E90s

Strength 2: Trap Bar Deadlift (low handles unless tall or need to scale ROM) - 5, 5, 5, 3, 3, 3 E90s

Strength 3: Strict Pull up - 5, 5, 5, 3, 3, 3 E90s

(add weight or reduce assistance as you go)

Cash-out: 3-5 x 400m jog on your own time, rest as needed between or go continuously

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