January Benchmarks!

CrossFit Victoria BC - Kyle moving lots of weight!
CrossFit Victoria BC - Kyle moving lots of weight!

The Newsletter went out last week with a few of the accomplishments of our athletes here at the Zone.  Since we have the new “Weekly PR” board up in the gym, it gets very full by the end of the week.  This is so great! All of our athletes are hitting lots of goals and pr’s.

Unfortunately with the amount of entries that were put up on the board, some very important firsts were missed.  I will list a few of them below.

Sorry for those that were missed in the newsletter,  your accomplishments are still very important to recognize.  Shannon mentioned in the Newsletter that it is helpful to her when going through the member accomplishments if you could please write your name, last initial, and accomplishment very clearly so it can be easily read.

Sean Bruce – 1 Muscle up! Even though I have not actually seen it Sean. Way to go!

Amber W, Meagan T, Wendy C & Heather B – all got their first kipping pullups last month. So proud of you girls!  Determination pays off.

Michelle W – 75lb Shoulder Press. Way to go Girl!

Matt C – 1:31 500M  & 3:24 1000M Row.  That gets you up on the leaderboard! WOOT WOOT!

Chris M – 16 pullups. Way to dial in that kip!

Kathleen B – RX’d a WOD with Double unders!!!! Way to challenge yourself.

Sarah C, Erin M, Heather B, Meagan T & Teresa T – Hit new pullup personal records!

Toby – Hit 8:24 in Helen, the first time he ever did the WOD and placed #2 on the leaderboard!

Catherine B – Got a new PR on her Back Squat – 135lbs.  We knew you could do it 🙂

Turts – Did Nasty girls in 7:49. That sounds so wrong, but it is a new PR for him!

Brian O A new double under record of 61. Way to go Brian!!

Harrison N Got back in on the burpee challenge after his accident!  Way to catch up on 600 and counting burpees 🙂

Today’s Workout:

Buy InMuscle up technique for 10 minutes.

WOD – “Elizabeth”

21-15-9 Reps for time:

  • Clean (95/135)
  • Ring Dips

Zone 4 – assisted ring dips

Zone 3 – Scale clean to 75/105

Zone 2 – assisted ring dips or jumping ring dips x 2; scale clean to 55/75

Zone 1 – jumping ring dips; scale clean as needed

Coaches split the group in heats as needed.  Make sure that every athlete has their own set of rings and bar.  Once the first heat is finished, have them rest no more than 5 minutes before they get into the cash out.  The cleans are from the ground and you must finish the movement by standing up.  You must touch the shoulder to the ring on each dip and end with full lock out.

Cash Out – 4 x 30 sec rowing sprint (Work/Rest 1:1)

Running WOD

Rest or recovery run (5K to 8K)

Please post in the comments when and where you are doing your run if you would like people to join you!

100 Day Burpee Challenge:

Burpees today: 70

Buy-in: 2485


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