New WOD: Van Damme

March 11, 2020

 

 

 Photo Credit: Tia Black

 

This past weekend a lot of our members represented CrossFit Vic City at the March Melee event hosted by Better with Blacker, at CrossFit Zone.

 

We had 10 athletes competing in the intermediate and RX division:

Victoria

Mikey Dubbs

Aiden

Emily

Wilson

Alan

Tony

Chris VS

Owen

Connor

Matty P

 

For some it was their first ever CrossFit competition, for others, their first time upping their division and competing in the RX category.

 

The event started at Mt. Finlayson, and ended with a full on sprint of rowing, thruster and lunge combo. It was awesome seeing everyone give it their all and attack each workout.

 

On the podium we had Aiden placing 2nd in the intermediate category and Connor placing 2nd in the RX category.

 

Congratulations to all the athletes, you sure made me proud as your coach watching you all this weekend! And on behalf of Better with Blacker, thank you all for your enthusiasm and support this weekend.

 

Their was representation from 7 different gyms: 5 local, one up island (Ladysmith), and one from the mainland (Kitsilano). Vic city had the most members (11) competing and was great seeing everyone represent and support one another.

 

Coach Tia

TRAINING WEDNESDAY

 

WARMUP

3 rounds

10 wallballs

10-20sec Hollow Rock hold

10 Dowel pass throughs

 

WOD Specific Prep: 

warmup all movements

*coaches choice front rack mobility drill

 

WOD: "Van Damme"

RX: For Time

15 snatches (95/135)

15 CTB pullups

15 clean and jerk

15 ctb pullups

15 thrusters

15 ctb pullups.

 

FG 3: 75/115

 

FG 2: 65/95, reg pullups

 

FG 1: scale bar as needed, jumping pullups

 

CASHOUT:

4 rounds not for time:

DB walking lunge x 6-8 steps per leg

Ring or DB bent over rows x 12

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