VIC CITY GAMES Updates!

June 11, 2017

 Coach Caileigh smashing event 1 at the West Regional

 

Hey all!

 

Next Sunday June 18 we'll be staging our in - house competition, the Vic City Games.  It promises to be an exciting day of fun challenges with participants pairing up in M-M and F-F partnerships.

 

REGISTRATION will be up until Thursday June 15th at 5pm.  You can click on the link on the front page of our website.  All you need is one of your partnership to register and choose your division.  Cost is $50 per team!

 

SINGLES - If you're lacking a partner, sign up on the sheet that is located by the washrooms and connect with other athletes who are looking to compete!

 

FOOD - We'll have a break around midday for some food and would love if people can bring in some items for sharing.  If you're able to, comment on the facebook group or this blog post!

 

SCHEDULE - Normally we will run from about 9 am to about 4 or 5pm.  This depends a lot on the number of teams that have entered.  I will look to get the schedule up on Friday June 16 once all registration has closed.  

 

EVENTS - Expect 3 to 4 workout times, which may include one or more scores.  Usually there will be a 1.5-2 hour break between event times.

 

PRIZES - This year we will be introducing some draw prizes... including Supplements, Gear, and PT sessions with one of our amazing coaches!  Each participant gets an entry!

 

If you're on the fence about competing, have a chat with a coach and they'll give you more info about the event.  There really is nothing like competing to push you a bit outside your comfort zone while having a great time.

 

Cam

 

 

Training Monday - Tuesday

 

 

Warm-up:  3 rounds with an empty barbell - 10 deadlift, 8 hang power clean, 6 front squat.  2 samson stretch in between rounds

 

 

Skill:  Back Squat 5-3-1-5-3-1 E2m

 

Build to a tough (but NOT max) single

 

 

WOD:  Jackie

 

A classic classic classic CrossFit wod, Jackie is a test of your muscular endurance and aerobic power.  Aside from Fran, Jackie may be the most attempted CrossFit wod out there.  Top times are right around 5 minutes for men and about 6 minutes for women.

 

Rx:  1000m row, 50 thrusters (45lb), 30 pullups

 

TG:  500, 25, 15 (all scaled as needed)

 

FG:  750, 35, 20 OR Assisted pullups

 

Comp:  Aim for sub 7:30/6:30

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