CFNV Challenge and CFV In-House Comp
This past weekend a few members of our gym competed in a two-day CrossFit competition in North Van. Emily, Dan, Rebar and Ryan (Goose Willis) all threw down on Saturday and Sunday. The first day was comprised of a BCWA sanctioned weightlifting event. Athletes performed 3 snatches and 3 clean & jerks for a combined total of their two best lifts.
Then the CrossFit began. For the next two days athletes competed in six more events performing burpees, pull ups, thrusters and anything else thrown their way.
Emily finished third overall, while Dan remained the calm cool collected athlete I have always known him to be. Ryan made huge gains in his approach to workouts; his once fly and die approach has seems to be a thing of the past. Rebar, who entered his first CrossFit competition ever, held his own and was eager to learn about strategy and the art of competing.
For those folks in our community who read this and start wonder if competing is for them or want to learn what a day of multiple workouts feels like, Mike and I will be hosting an in-house competition for the Comp Team to help prepare for the Open, and to allow athletes to gain experience in a competition setting.
This in-house competition will be held on February 22nd and will be open to anyone at CFV. Teams of 3; gender mix does not matter. There will be 3 workouts throughout the day. The workouts will be simple and doable for all athletes. We are capping this at 21 teams. You do not need a team to register. If you want to compete and do not have a team, we will put you on one with others in the same situation.
Workouts will be announced tomorrow.
If interested in competing contact Lumber or myself. [email protected] or [email protected]
Tom
Warm Up:
dynamic warm up
then
coaches lead students through a snatch bias warm up
Technique:
for 16 minutes cycle through
12 barbell roll outs
12 hollow rocks
12 tall muscle snatch (no bend in the knees at all)
Workout:
14 min time cap
RX’d
10 rounds
5 t2b
4 snatch 95/65
3 hspu
COMP Team
10 rounds
5 t2b
4 snatch 115/85
3 deficit hspu (45 lb + 15 lb plate with mat in between)
10 Comments:
By Squad 27 Jan 2014
I’m in.
By Meagan 28 Jan 2014
Yay! I’m in too. This will be fun guys….sign up people!!!
By Dashie 28 Jan 2014
Can you give times of the day……..at least a start time
By Afghan 28 Jan 2014
Assume 3 workouts during the day – 9am, noon, and 3pm.
By Clyde 28 Jan 2014
HAHAHAHAHAHAH floating Clyde/Pinky booties 4 LIFE!!!!!
By Lars 28 Jan 2014
I’m in! Does anyone want to be on a team with me?
By Squad 28 Jan 2014
Lars… I’ll be on your team.
I know you’ve got game.
plus, it’ll save me from the trash-talking… or maybe i’ll be more subject to it??
By Lars 29 Jan 2014
Done! You, me and Meagan!! Sweet!
By Bob B. 28 Jan 2014
I’d like to register. Hopefully some other 6am’ers are up for it.
By Pinky 28 Jan 2014
Clyde-what booties?;)