January MOTM - All of You!


By Coach Tia


I kept thinking about these last couple weeks, and who to choose for our Member of the Month for January, and I kept reflecting on the year, and how it has been, and I thought it would be most appropriate to highlight all of our Members!





Without all of you, this place wouldn’t work. It’s each and every one of our Members that makes the community what it is, and we are all so grateful for all of your continuous support throughout the years and especially through 2021.



Thinking back to last January, it felt kind of similar, restrictions were out there, OPEN GYM ONLY Allowed. We could train inside but with our masks on at all times, at a low intensity, and we couldn’t all go together at once. We were doing our cardio/conditioning pieces mainly outside, and even swap the classes, half inside and half out. But we did it and got our fitness in no matter what.






February things started to ease up a bit and I believe we could train inside with masks on but distanced, and we coaches could lead you through classes again! Which was perfect timing, as March came along, and we got to participate through the CrossFit Games 2021 Open. And thankfully Masks could be off by this time! 3 weeks of tests, which I think came at a great time. It gave us some motivation and something to work towards. I hope you all keep that mindset as this Open is fastly approaching! (Feb. 24th)


Well the open ends and oh what's that, more restrictions?! Which honestly was better timing then during the Open haha as now we had to wear our masks again inside while working out, and we were back to OPEN GYM Only and no specific classes run. We had some athletes competing in the Quarterfinals and for myself, kept me sane during this time, it also required a lot of focus, to keep at training, despite everything going on. Oh and did I mention, it’s only April now.






May came along and we put on the Annual MURPH Challenge, where a bunch of you participated and donated to a great cause. It was also another thing to keep our fitness going, with the restrictions. During this time we still had to wear masks inside, which made this workout even more of a challenge, don’t just add a Vest, heck add a Mask on top of that! It was great seeing the smiles and for us hosting an event, it made things kind of feel normalish for a change.



The summer things started to feel a little better, June came, we could take our masks off inside, we could start training together as groups. And even in a heat wave of 43 degree weather! You all kept at it and did your best to stick to your routines. And July was fun! Things were feeling pretty normal for the first time in what felt like forever, we hosted another Push Week, did lots of fun workouts and the motivation felt high. I was even fortunate enough to go watch some Fitness at the 2021 CrossFit Games. However, while I was there, it felt like the world was turning again. But, it didn’t stop us. We were able to keep at it.



Fall came and we had a lot more fun of fitnessing. September we hosted another Push Week, where we tested ourselves with some tough workouts! Strength, endurance, barbell work, gymnastics, you name it, you all arose to the challenge! We also remembered on September 30th with the 215 Innocent Children WOD. Which I believe we can all say got a bit emotional. October came and who doesn’t remember our Halloween WOD?! I think we all still have nightmares of that one haha November we survived the Widowmaker, 20 Rep Max Back Squat, which is one of the toughest challenges of them all. But once again, you all took it on, and I think some of you surprised yourselves, and some may even want to do it again to try and go heavier, don’t worry you’ll have your chance again.


December. Oh December. It started with our Partner Push Week! Again, more challenging workouts and strategies were important with your partners to try and take those top spots. The holiday season was upon us, and things were feeling merry and bright. Until they weren’t. We were all blown away and put at shock with the news on Restrictions and Gyms being shut down. But would we let that stop us? NO! We will move on, we will accept the challenge and do what we can to make it work. Seeing you all suck up the cold and get into the gym, has been awesome to see, and another point to how important fitness and health is.



I think what this year taught us is that it’s more than just a Fitness Class. CrossFit isn’t just about getting strong, lifting weights, moving fast (or slow at times haha), it’s a whole lot more than that. It’s our mental well-being, it’s what gives us motivation to keep improving our daily lives, it's our social time, where we meet new friends and stay connected through these hard times. It’s a safe place. A place to come to and forget about all the craziness in the world and in our daily lives. It’s a place to sweat, to laugh, maybe cry haha but a place to better ourselves. And with COVID and all the restrictions, you all have shown how resilient you are and that you’re not willing to give up or give in. We will continue to move forward and do what we can to be the best versions of ourselves.





Looking at this past year, you’ve all done just that, and I hope you can all be proud of how far you’ve come, because we at Vic City are!


Here’s to 2022, and making more highlights and memories with the best community!


Coach Tia

Photo Credits: The one and only Oscar Bravo!


 

TRAINING FRIDAY SATURDAY


WARM UP 6 MIN


jumping jacks or running on the spot x 25

Lying thoracic rotation (on mat) x 5/side

Glute brigde x 10

Cat camel x 5



STRENGTH


Every 2:30 for 17:30 do: 3 Power Cleans 3 Front Squats 2 Shoulder-to-Overheads

Build as you go, last three rounds should be tough! Do the power cleans as reps with a re-set, this is NOT touch and go, this is strength work! 7 rounds total.


WOD


As many reps as possible in 15 mins of:


5 Dumbbell Hang Power Snatches, 50/35 lbs 5 Wallballs, 20/14 lbs 5 AbMat Sit-ups

10 Dumbbell Hang Power Snatches, 50/35 lbs 10 Wallballs, 20/14 lbs 10 AbMat Sit-ups

15 Dumbbell Hang Power Snatches, 50/35 lbs 15 Wallballs, 20/14 lbs 15 AbMat Sit-ups ...

Continue adding 5 reps each round to each movement until time expires.


CAn sub V situps or Alternating V situps for abmat. Scale weights as needed