Hey Vic City,
The Regional competition starts this week, featuring three of the nine events worldwide. Madrid, Albany, and Salt Lake City, will host the Europe, East, and South Regionals, respectively. The Regionals are the step before advancing to the CrossFit Games, so the pressure is extremely high, leading to some great story lines over the next three weeks.
All the regions will complete the same events over Friday, Saturday, and Sunday. The workouts are much different than the Open style workouts that they completed to qualify. A complete list of workouts can be found here.
I find any high level CrossFit competition incredibly exciting, so I try to watch in person when I can. However, there is a limit to how much of that you can do, so fortunately, the online coverage of these events have really come a long way, and make it easy to catch all the action from around the world on your computer, phone, or TV.
If you are interested in catching top athletes, such as Patrick Vellner (East), Katrin Davidsdottir (East), Annie Thorisdottir (Europe), or Camille Leblanc Bazinet (South), check out how to watch any or all of these competitions.
Games.crossfit.com posted an article on how to watch Regionals, and that can be found here.
In other news, you can now buy Zevia at CrossFit Vic City. We now carry eight flavours for you to enjoy. As the weather gets hot, and stays hot, long into the evening classes, grab a Zevia to enjoy post workout.
Cans are $2 or 2 for $3. Please use the recycling bin outside for empty cans. Thanks!
Training Wednesday - Thursday
Warm up: Rotating EMOM x 4
1st minute: 10 medball cleans
2nd minute: 30 single skips or double unders
3rd minute: 16 DB snatches
This is a 30 minute amrap, performed in groups of 3. The goal here is to hit faster paces in these shorter distances. Aim to be consistent round to round with your effort! Your score is your total number of rounds completed, half rounds (i.e. completing the bike portion) also will count!
Rx: 1 person completes - 7/12 calories on the bike and a 200m run, then tags the next person in line.
FG: 6/9 cals on the bike
TG: Scale time frame as needed