20141027 MONDAY

26 October 2014

We’ll be de-loading the back squat today in preparation for the #PALEOctober re-test this Thursday! If your unable to come in for your 1RM Re-Test (and WOD) you’ll be able to do it Friday as well!
Don’t forget we’ve got our Halloween Hangover and Paleo Wrap Up Party this Saturday! Coach Alexi will be posting all the details soon!

Also remember the new rules on the back cubby go into effect this week. Items left overnight and not zipped inside a bag or in a bin/tub will be assumed to be donations. Same goes for any water bottles without a name on them.

Today’s WOD


Squat + Press Prep
3 Rounds
10x Goblet Squats
10x Walking Samson Lunges
10x Tall Kettlebell Swings

Banded Hip Openers &/or couch stretch during QOD


STRENGTH (30min)

Squat De-Load
7-8 minutes to build weight
8 min EMOM
1 rep @ 75% of 1RM (no heavier)

Focus on form > weight

E90S x8 – Build to max

1x Strict Press
2x Push Press
3x Jerk



100x KB Swing + 5 Burpee EMOM
8 Min Cap:

100x Kettlebell Swings for time  (24/16)
5x Burpees EMOM


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