Vic City Games Incoming!

August 19, 2019

 The Reebok CrossFit Games - back when it was held in Carson California!

 

Hey all,

 

It's been a while since we last ran a Vic City Games, but over the years we've run somewhere around 13-15 of them!  The VCG is our own in-house competition - a chance to compete against fellow members who you may not see in person but follow them on our in-gym leaderboard!

 

This edition will run on SUNDAY SEPTEMBER 8, from approximately 8am to 5pm.

 

In past Games, we've featured mixed pairs, same sex pairs, trios, and individuals.  This upcoming edition will be for individual competitors and will be a bit of a tune-up for the CrossFit Open in October.  Doing this competition will show you what to work on in the remaining 5 weeks into the Open and get you in the right mindset for success!

 

We'll have divisions for Novice, Intermediate, and Elite, with the following descriptors:

 

The Novice division will be around our FG1 level, featuring jumping pullups, modified pushups, and scaled weights that you'd see in our FG1 to FG2 levels.  Expect 3 events through the day in this division.

 

Our Intermediate division will focus on our usual FG2 to Rx level.  You'll see regular pullups, power cleans of 95/135, and other elements you'd usually see in Rx.  If you can do Fran and Grace Rx, this is the division for you!  Expect 4 events in this division.

 

Our Elite division will integrate some of the toughest movements in crossfit, including muscle ups and handstand pushups, along with heavier weights and more complex barbell exercises.  Expect 4+ events in this division.

 

Judging will be done by your fellow competitors, so expect to be assigned heats to judge.  We're all friends here but we need the judging aspect to keep the competition fair.

 

Registration is $20 per person, SIGN UP HERE!

*We'll follow up with you about your division after you register

 

If you have any questions about the day, what division you want to compete in, or what to expect, chat with one of your coaches!

 

It should be a great day and I'm looking forward to seeing you all throw down.

 

Cam

TRAINING MONDAY-TUESDAY

 

WARMUP:  3 rounds - 5 medball cleans, 10 Russian KBS, 5 inchworms

 

SKILL:  Deadlift Wave Load  -  5, 3, 1, 5, 3, 1, E2M

 

First 5, 3, 1 should be smooth and at about a 6-7 out of 10 effort for all sets.  Second round ramp up from the weights in the first round, aiming for 8-9 out of 10 effort.

 

WOD:  Trimp

 

This is a classic combo of monostructural (aerobic), gymnastics, and weightlifting.  Depending on your strengths, you may choose to push all three or try to use one station as a recovery for the next sequence!

 

*18 min cap*

 

Rx:  4 rounds for time:  400m run, 7/10 ctb pullups, 10 hang power clean and overhead (75/115)

 

FG2:  Regular pullups, bar 65/95

 

FG1:  Jumping pullups or ring rows, bar scaled as needed

 

CP1:  12/16 ctb, 95/135

 

CP2:  4/8 ring MU, 105/155

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