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20141020 MONDAY

19 October 2014

Congrats to everyone who completed the CF24. Raincity Athletics raised almost $6,000 for special olympics! More details on the experience coming soon, but until then you can still donate online to any one of the Raincity teams:

https://www.cf24.ca/pledge/sponsor_team.php?id=714
https://www.cf24.ca/pledge/sponsor_team.php?id=712
https://www.cf24.ca/pledge/sponsor_team.php?id=709

Also, for everyone who attended the Gymnastics seminar today we’re going to let you practice some pull ups! Focus on efficient movement and improvement > time/winning today.  If you didn’t attend todays seminar but are interested in joining in the other 2 (it’s a 3 part series) you can still signup online: http://raincityathletics.ca/gymnastics-seminars-at-raincity-athletics/

Today’s WOD

WARMUP

Run / Row / Skip
10 minutes Squat Prep
Dynamic Stretch + mobilize during QOD

 

STRENGTH

E3MOM.
Alternate between a heavy single (93% of 1RM) and sets of 6 @73%. Add 3% (or 5-10lbs) each set, for total sets (3 each).
1×93%
6×73%
1×96%
6×76%
1×96+%
6×79%

Record your final weight for single / x6
This should not be a 1RM, no failing!


Back Squat
From the rack, hip crease below the knee.
3 x 1 : 93% + 96% + 96+%

 

WOD

Let’s test out those new gymnastics / pullup skills for those who attended the gymnastics seminar on Sunday! If you’re interested, you can still sign up for the next 2 sessions for $50 (instead of $75 for all 3). Check www.raincityathletics.ca/rathlete for details/dates.

For the WOD, focus on efficient movement and GOOD reps > time.


7s CJ + PU + Burp

4 Rounds for Time:
7x Clean and Jerks (135 / 95)
7x Pullups
7x Burpees OTB

 

 

Author: Simon 'Thor' Damborg

Simon is the Head Coach and Owner of Raincity Athletics. “Discovering a new level of health has changed my life, not only in how I look feel and perform, but how I feel about myself both inside and out. I want to help as many people as I can discover their ‘athlete within’ no matter what level that may be, which is why I love our slogan: Find Your Fit. Our bodies are nicer than any car, house, or pet we’ll ever own, and yet we constantly abuse them like we can buy another one if it breaks. I strongly believe if we can maximize our physical health and performance it will have a positive affect on our lives in more ways than anyone can imagine.”

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Raincity Athletics & CrossFit Pacific Central
#102 – 333 Terminal Avenue

Vancouver, BC V6A 4C1

Office: 778 383 9316
info @ raincityathletics.ca
© Raincity Athletics Inc. & Simon Damborg
Photos by Julieth Fajardo