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TEAM WOD & OLY

31 October 2014

Happy Halloween and a HUGE congrats to everyone that has made it to day 30 of #PALEOctober!!! We’ll be sharing some of the results as well as the comments over the coming week and at the Halloween Hangover / Paleo Wrap up party Saturday night as well as announcing winners!

Whether you took part in PALEOctober or not come by on Saturday!

Details: 6:00-10:00PM at Raincity Athletics
10PM Onwards at London Pub

Costumes Encouraged & BYOB:

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 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!!!!

OLYMPIC LIFTING

TECHNIQUE

15 minutes build weight
3 Position Clean Grip Deadlift
Sets of 3 of:
1x Floor to below knee
1x Floor to above knee
1x Floor to hip

Practice perfect position through each position > weight.
*Singles of each (in order) x3 sets / weight.


 

LIFTING

Build to a 3RM Power Clean
Does not have to be touch and go but minimize time in between

Power Clean
1 Rep Max Power Clean
10 x 3 : 100%

TEAM MONSTER MASH

20 Minute AMRAP for Max Reps

20/14lb Pumpkin Toss
30/20lb Pumpkin Slam

5x Burpee Box Jumps EMOM 24″/20″

RULES:
No Pumpkin (big or small) may touch the ground at any time (or 5 burpees for everyone)
Reps may be done of either movement at anytime (only by 1 person at a time)
Any member may complete the 5 burpee box jumps as long as they are completed before the pumpkins start moving again

Score = total pumpkin reps (doesn’t matter which movement)

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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Contact
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