Coach Tia on Can West Games


Hey team!


As many of you probably know, we have a bunch of athletes competing next month at the CanWest Games over in Port Coquitlam July 15-17th, at the Percy Perry Stadium. After a long hiatus of CrossFit competitions, it’s been very exciting to see our members get back on the competition floor and train for something, where they can showcase all their hard work and put themselves to the test.

The CanWest games is under new ownership, and with that brings a lot of new things to the competition. This year HWPO, Mat Fraser’s (5 time Fittest Man on Earth) program company, is in charge of all the competition programming. I myself am excited to see what that brings to the table and what change that may have to the structure, compared to what we’ve seen in the past. This also brings a lot of Elite Athletes and Prize Money to the table as well. They also include lots of seminars during the weekend, with people such as Louise Eberts (gymnastics), Tactic Nutrition, Lisa Roman (rowing seminar), Aimee Anaya Everett (Olympic Lifting), Crystal Derry (Mobility Movement), and more! I hope I can take advantage of some of these while our athletes aren’t competing and learn from some of the best in these areas in the world. And if you yourself are also heading over, I encourage you to do the same. I’m sure there are bound to be lots of good Vendors as well!

“IN 2019 THE CANWEST GAMES ATTRACTED OVER 1,200 ATHLETES AND 5,000 SPECTATORS FROM AROUND THE WORLD. THE 2022 GAMES IS GOING TO BE BIGGER, AND BETTER. JOIN SOME OF THE BIGGEST NAMES IN THE FUNCTIONAL FITNESS WORLD AND COME AND BE A PART OF THE EXPERIENCE.”


We have two teams, and four individual athletes heading over, as well as myself, to help coach, assist and guide these athletes. For some it’ll be their first time competing, and for some the first time on the competition floor in a long time! I’m excited to see the Vic City representation on the floor, and get back into that environment, there truly is nothing like it. For those competing, I’m here to help you prepare as well, as we are getting closer, please reach out to me with any questions or thoughts, and if you want extra help with practicing before, also let me know, I plan on hosting a Sunday session once or twice before (once we know some events), to practice some of the workouts and movements you will most likely see.


Athletes competing:

Sam, Leah, Zeke, Abby, Kayla, Matty, Allie, and Carly


It’s bound to be a fun weekend of fitness, time with friends, and hopefully nice weather to top it off! Make sure to wish these athletes good luck as we get closer and cheer them on, even if from a distance, it goes a long way! :)


Coach Tia


TRAINING FRIDAY/SATURDAY


WARM-UP:

2 rounds -

5/side Single-leg Deadlift

3 Empty Bar Hang Muscle Cleans

3 Front Squats

3 Strict Press

5/side Lying Thoracic Rotation


STRENGTH/SKILL:


2 Hang Power Cleans Every 1:30 for 12 mins (8 sets)


Build every few sets.


WOD:

10 rounds for time of:

3 Front Squats, 135/95 lbs

5 Chest-to-bar Pull-ups

9 Hand Release Push-ups


FG3: regular pullups

FG2: 95/65, regular pullups

FG1: scale bar as needed, ring rows

CP:155/105