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Weightlifting Seminar August 24th!

Hey all,

Most of you know Coach Rachel Siemens. She's in the gym a lot training a whole host of aspiring and talented weightlifters. She's also frequently training in the small side of the gym, executing rep after quality rep with her coach Rob.

Rachel has been pursuing weightlifting full time since about 2013 and has achieved many incredible feats of personal performance as well in high level competition.

This year, Coach Rachel has qualified for the World Weightlifting Championships in Pattaya Thailand, which is an outstanding achievement to say the least.

Canadian weightlifters are a hardy and committed group, receiving very little funding support and as such are truly dedicated to their craft. Travel and accommodation at international competitions such as the upcoming Worlds are almost entirely funded by the athletes themselves.

So with that in mind, we have the opportunity to help support Rachel's travel to the competition as well as get some top level coaching from her.

On August 24 from 1-5pm, Rachel will be running a Weightlifting Seminar at CrossFit Vic City. Spaces are limited and all proceeds will go to help fund her trip.

You can find more information and register HERE!

It will be well worth your time, especially with the Open coming up. Rachel did mention the possibility of running a second workshop post world championships so if you miss this one, we'll look to set up that second one.

Don't delay, lift weights today.




Warm-up: 3 rounds - 5 american swings, 5 goblet squats, 2 push press/arm, 5 vertical jumps

SKILL: 6 sets of 2, 2, 2, 1, 1, 1 reps of power clean + push jerk, E2M

- working up to above GRACE wod weight

- this will prime your body to move the lighter wod weight more efficiently!


Leaderboard wod #3 has arrived! Simple yet effective, Grace is a classic crossfit benchmark with the goal of being a sub 5 minute workout. With that in mind if you're looking to get an Rx score, don't be afraid to go for it, even if your a bit over that 5 minute time frame!

Rx: 30 clean and jerk for time @ 95/135

FG2: 65-75/95-115

FG1: scale bar as needed, option of hang clean

CP levels: your FIRST challenge is to go <2:30. If you haven't done that, DON'T do double Grace or Heavy Grace!

Top times ever for comp group - Coach Dub 1:39, Audrey at about 1:51

CP1: go under 2:30

CP2: double grace (<10) OR Heavy Grace @ 155/225 (Rich Froning: 4:49)

CASH OUT: 4 rounds of 50' walking lunge (add weight as needed), and 8-12 GHD, TTB, HKR, or DC

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