Vic City Summer Ride!

Hey all,

We haven't done a true summer event for a couple of years... and for good reason! But it's time to bring us together to do a fun event outside the gym and enjoy the great cycling that Victoria has on offer.

On Sunday August 8, we'll be hosting a group bike ride for two levels of cycling enthusiast! So if you have a hybrid or road bike, and want to join a bunch of cool people for a ride, jump on in.

We'll be riding on the Lochside Trail / Galloping Goose trail which is primarily paved. There are some short sections of gravel however we'll be skirting around virtually all of those to save your bikes from wear and tear :).

We'll meet/park at Lochside Elementary School ( 1145 Royal Oak Dr, Victoria, BC V8X 3T7 ) and ride north from there. The recreational / family ride will be 20km round trip, which will take you out to Michel's farm ( 2451 Island View Rd, Saanichton, BC V8M 1W3 ). There you can sit, have a coffee or takeout food from the bike friendly cafe area (lots of space to rack your bike and keep an eye on it). This ride should take about 30 mins to Michel's farm, maybe a hang out for 30 mins then ride back to Lochside, so about 90 mins total.

The "speedy" ride group will head out at a solid clip to the roundabout at the base of Beacon Ave in Sidney. This will be a 40k round trip! The expectation is a fast pace while working together to keep a solid group, although with enough riders there may be some separation into smaller groups. This ride should take about 90-110 mins, depending if there's a coffee stop in Sidney! If you're used to riding fast and want a solid workout, this should be a good option!

We'll look to kick off both rides at 9am, so show up early and get your gear ready to start riding at that time.

I've created a Push Press event for both versions of the ride, so sign up for the one you're interested in! Since we're about 10 days out, please sign up early so that we can get things organized and answer any relevant questions.

Recreational / Family Ride

Speedy Fitness Ride

I'm looking forward to riding with you all and having some fun outside the gym!

Cam

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TRAINING FRIDAY - SATURDAY

WARM UP

2x

Jog 200m

12 cossack squats

8 pushup - cobra - childs pose

SKILL

Back Squat 10-8-6-4-2

Rest 3 mins between sets.

Longer rest, so push the weight reasonably hard! Refer to July 7 when we did this last!

WOD

4 rounds, each round for time, of:

Assault Bike, 600/400 m

10 Hang Squat Snatches, 75/55 lbs

6 Burpee Box Jumps

Rest 3 mins between each round.

Hard-ish effort on the bike, smooth and accurate on the hang squat snatch, and fast on the burpee box jumps! Rest 3 min and repeat!

FG2: 35-45/55-65, can do step ups onto box

FG1: Hang power snatch, regular burpees

CP1: 65/95

CP2: 75/115, high box