20141029 WEDNESDAY

28 October 2014

please remember we are re-testing for #PALEOctober on Thursday! So if you’re feeling beat up, take a rest day tomorrow! If you’re feeling fresh tomorrow is short and quick and should not affect your performance on the re-test, but be ready to go 100% on Thurs.

Also, Lululemon Team buy Thurs night: https://www.facebook.com/events/1571233509766434/

And #PALEOctober / Halloween Hangover Party: https://www.facebook.com/events/1493667987567476/

Party Details:

This is a pot-luck style party to mark the end of #paleoctober. Participants have been very diligent with their eating and tracking but even if you didn’t complete the challenge this time around, come on down and share a dish. At the last two wrap-up parties some people brought non-paleo treats (Simon‘s favourite is ice cream cake) others cooked up their favourite paleo dish to share.

We’ll look to do a keg at another event, please BYOB.

We will also have a guest list arranged at London Pub so we can make a move around 10pm over to the bar.

Halloween costumes are encouraged!!!!


Today’s WOD


Interval Row
Dynamic Stretch

Foam roll and stretch glutes/low back during QOD



5min tech + barbell warmup
E90s x10 – build weight as you go
1x Power Clean
1x Hang Power Clean
1x High Hang Squat Clean



Row + Burpee Sprint
1 round for time:
500m Row
20x Burpees

2 min Max Hollow Rocks

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