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20141023 THURS

22 October 2014

A couple little updates:

We’ve got bottled water for sale! 
$2 for the big squirt bottles and $1.50 for the little(er) guys.
All sales will be done via the ‘book’ – which is now a clipboard on top of the fridge. Please use the appropriate ‘codes’ for any items.

PLEASE do not kill our environment and waste these. If you buy one, drink it, and stick the empty in the recycle (either here or at home).

New shelves/cubbies.
If you haven’t noticed there’s (finally) some new shelves in the back! There will be some STRICT rules on using these shelves that will be posted before this weekend, but here’s a preview.

During the day: please just keep it tidy, and put your stuff inside a shelf, not on the floor beside it. If your bag is so excessively large it doesn’t fit, then put it against the opposite wall. There should be NO bags around the couch – everything goes in the back hall.

Overnight: Lifting shoes & runners can stay overnight, your wrist wraps can go inside your shoes and your knee wraps between them.
If you leave anything else it must be INSIDE A ZIPPED UP BAG or inside a TUB (see the blue recycle one for an example, shelves are 16″ deep – keep tub size within reason).

Anything found ‘loose’ (this includes supplements, shin guards, shoes not in the shoe shelf, shirts, towels, etc) will go to the lost and found for 24 hours and then donated to the can guys outside. I’m sure they’d love a fresh pair of knee wraps or a nice t-shirt to stay warm at night, it’ll go nicely with all their water bottles!

Today’s WOD

WARMUP (10)

Tabata Line Drills
Dynamic Stretch
Rack + Hip mob during QOD

 

STRENGTH + SPEED

Focus is on position and speed out of the hole, not weight.
Focus on a good vertical torso, controlled eccentric, and explosive drive out of the hole. Add 5-10% to 2 weeks ago’s weight if form allows – OR add 1 more front squat (1x clean +4x FS)

E2MOM x5 Rounds

1x Squat clean + 3x Front Squats (%55-60% 1RM Back Squat)
5x Box Jumps (30″)

(add 5 – 10 lbs of form allows)

E2MOM x5 more

1x Squat Clean +3x Front Squat
5x Box Jumps (30″)


 

WOD

Half Class Row, Half class plank, then switch.

Benchmark / record both of these.


500m Row
500m row for time

Max Center Plank
Max center plank hold

 

 

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