Vic City Rides!

Hey all, this summer has seen quite a few of the Vic City crew jump on bikes and get outside for fitness and fun. The quarantine really set "the wheels in motion" but let's be honest, Victoria is an outstanding city for cycling.

Cycling great way to get out and see the sights, build your aerobic engine and leg muscular endurance, and also for recovery between hard training days.

This coming Sunday morning, August 23, we'll be heading out on a group road bike ride of about 35-40km, and we'd love for you to join us! The indomitable Kyle Orr will be setting the route (details soon) and we're hoping to have rendezvous points along the way.

The pace of the ride will be pretty social but if pods split off it's all good - we can meet up at key places in the ride to refuel and rehydrate! You'll just need a road bike in working order

As of right now, we're looking to start the ride at 8am and finish about 10am (with stops included don't worry!).

I've made a Push Press Calendar event ( https://crossfitviccity.pushpress.com/open/event/cal_2550f7de916550?framed=0 ) so head over there to RSVP. Feel free to bring a friend, we'll just keep the attendance cap at less than 50 ;)

Cam

TRAINING MONDAY TUESDAY

WARM UP

STRENGTH: PUSH PRESS 1 REP MAX

Build to your 1rm over a 15 minute period. Start with an empty bar and do sets every 90 sec to 2 min!

WOD: NANCY IS THAT YOU?

This workout is a twist on the classic Nancy workout (5 rounds for time of 400m run and 15 overhead squats). The hang squat snatch will make this a real leg burner and the goal is to choose a weight that allows for relatively quick unbroken reps... to really dump the lactate in!

Rx:

3 rounds for time of: Run, 400 m 15 Hang Squat Snatches, 75/55 lb

FG2: 45/65

FG1: Scale run distance and bar weight as needed

CP1: 65/95

Diesel: 300m runs and 10 hang ss @ 135