Hey Vic City,
I made a post about the 2018 CrossFit Games Team Series earlier this month. Since then, there has been a bit of a buzz starting to generate around the gym, and this blog will contain some exciting information to hopefully increase participation in this low stress competition.
For the first time in Team Series history, Vic City will be running part of the workouts as the Friday/Saturday class WOD. They will be on September 21/22 for the first instalment of the competition, and we will do the same, the following week (28/29) for the second and final week of the Team Series.
If you recall from my earlier post, each of the two weeks of the Team Series will have multiple workouts - last year there were four each week. The number of workouts has often been a barrier for registration as it is hard to find an extra couple of hours to get the WODs done outside of classes. Another previous barrier was finding a partner to team up with. What we have done is essentially eliminated both of those barriers, and left it up to you to show up to the regularly scheduled class WOD, like you usually do. Since the hour class schedule won't allow for completion of all the WODs for those two weeks, we will host a Team Series session on Saturday from 11:30-1ish to complete the remaining challenges for those two weeks. Even if you can only make the Saturday class you can still complete the other WODs later in the day (just be prepared for a tough challenge).
To make it even more exciting, we are offering "Team Series, team shirts." If you sign up during this week with your partner (plan on attending the same group class on those two Fridays), you can purchase any stocked Vic City T-shirt or tank top and have it customized with your team name.
If it is anything like the past years of the Team Series, it will be a blast, and with even more partnerships than ever before, you don't want to miss out.
All you have to do:
1. Find a partner who will be able to attend the same Friday or Saturday class on the last two weeks of September and come out on Saturday between 11:30-1 for both those weeks.
2. Sign-up at the gym, and if you wish to be amongst the world rankings also on the Games website.
3. Talk to your coach and hopefully find a Vic City shirt to get customized with your team name.
4. Prepare to have a great time with the Vic City and entire CrossFit community.
If you have any questions, let me know in the gym!
Below I've posted two short videos. The first on the Team Series from CrossFit HQ. The second, one I made four years ago during my first team series, back when there was teams of four. Check them out!
See you this week,
TRAINING MON TUES
Warm-up: E90s for 4 rounds: DB Snatch, pushups, air squats
Add 2 reps to each exercise each round starting with 6DB snatch, 8 pushups, and 10 air squats
WOD: CrossFit Games Open 13.4
We tested this workout on May 10 of this year, so this is a chance to better your score by changing your tactics or capitalizing on increased fitness. Use BTWB to look back at this workout and see what your prior score was. This will help guide your scaling and pacing for when you take it on this time!
Rx: AMRAP in 7 minutes of:
3 clean and jerk (95/135), 3 toes to bar, 6 clean and jerk, 6 toes to bar, 9 clean and jerk... (keep adding 3 reps each round)
FG2: 75/115, Hanging Knee Raise
FG1: 55/75, double crunch
TG: Scale as needed
Cash-Out: Assault Bike Tabata: 8 rounds of 20 sec work, 10 sec rest (use timer on monitor). If you want extra spicy, do 2 times through with a 4 min break between attempts. No score for this, just fitness!