Skills Plus Update and New Classes!

September 11, 2017

Hey all!

 

Great work on Sunday to everyone who took on the Vic City Games!  It was an action packed day with lots of very close finishes.  At the end of the day, the podium was a nice mix of Rx (Sammy and Rachel K), Scaled (Christa and Tianna), and CP (Adam and Sara V).  Everyone who participated really attacked the wods with great energy and enthusiasm.  We'll look to have another Games towards the end of this year or in Jan 2018!

 

SKILLS PLUS - RACHEL SIEMENS ON BOARD!

 

 Rachel competing at the FISU (World University) Games in Russia 

 

Most of you guys will know Rachel from seeing her around the gym coaching all levels of aspiring Olympic weightlifters.  She has helped countless athletes refine their technique, hit PR after PR, and participate in the numerous Olympic Weightlifting competitions around BC.

 

Rachel herself "walks the walk" and is a very accomplished lifter, participating in both national and international competitions!

 

Rachel will be joining our coaching staff and we are super happy to have her!  She will be running the Olympic Weightlifting portion of Skills Plus, including both the programming and the evening sessions.  She is an outstanding resource to be adding to our group of coaches and I highly recommend you make use of her talents either through Skills Plus or by taking one of her other weightlifting classes.

 

IF YOU'RE PART OF SKILLS PLUS, MAKE SURE YOU COME OUT TO THE MONDAY OR WEDNESDAY SESSION THIS WEEK TO START GETTING SOME BASELINE ASSESSMENT FROM RACHEL!

 

With Rachel taking over, the Skills Plus days will change slightly.  Now Olympic Weightlifting will be taking place on Mondays and Wednesdays (and Thursday at 6am coached by Cam).  Gymnastics will run on Tuesdays and Thursdays.

 

Join me in welcoming Rachel to our team!

 

 

NEW CLASSES - MONDAY WEDNESDAY FRIDAY 12 NOON

 

A group of interested Vic City people have come forward to suggest a noon class on MWF... so we will try it out, starting tomorrow!  It makes sense for those who are aiming to cover all of our awesome programming without attending a weekend session.

 

If you're interested in these classes staying as a regular part of the schedule, please come out and enjoy them.  We'll try them out for September and October to see how the turnout looks.  We will continue the Tues and Thurs 12 noon classes also, so you can get your noon fix no matter what day of the week.

 

Cam

 

TRAINING MONDAY - TUESDAY

 

 

WARM-UP:  2 lengths of gym samson lunge, then,  

 

One round of:  

 

200m jog, 10 med ball cleans, 300m jog, 15 medball cleans, 400m jog, 20 medball cleans

 

 

WOD:  Strength Development

 

This workout is not for a score but is meant to refine two key movement patterns - pressing and squatting.  Aim to keep the same weight through the full set of EMOM work  

 

Alternating E90s x 7 rounds each (same weight for both)

 

 - 5 shoulder to overhead

- 10 front squats

 

 

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