20141022 WED

21 October 2014

Today’s WOD


Think about the % speed relative to your 500m PR – try to maintain an appropriate split time while minimizing ‘effort’
250/200m Row 70% effort
Dynamic Stretch – Calf Swipes / Toe Touches / etc.
250/200m Row 85% effort
3x 10x Banded GM
leg swings and hip openers
250/200m Row 100% -> record



Build to a ‘heavy’ deadlift in 10 sets or less

1 x 1 : 90%



DL + CTB + Run
For Time (12 min Cap)
21 – 200m – 15 – 200m – 9
Deadlift (225/155)*
CTB Pullup**
Run (only 2x)

* DL Mods: 50% of heavy single
**CTB Mods: CTB Negatives (jump up), pull up negatives, or usual pullup mods

Keep cap in mind and mod accordingly (but challenge yourself)


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.”

Raincity Events
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