New WOD: Van Damme
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:
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.
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 ctb pullups.
FG 3: 75/115
FG 2: 65/95, reg pullups
FG 1: scale bar as needed, jumping pullups
4 rounds not for time:
DB walking lunge x 6-8 steps per leg
Ring or DB bent over rows x 12