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20141210

09 December 2014

A couple reminders:

If you’re interested in competing in the North Van Olympic Lifting / CrossFit Challenge, registration opens at 5pm Wednesday and the last one sold out in 4.5 minutes. Details: raincityathletics.ca/comp 

The Christmas Party is this Saturday night! Wear something nice, bring some food or booze (check the signup sheet if you’re unsure – bit.ly/RAxmaspl ) the Turkey will come out around 7pm! We can follow that up with anywhere (London Pub, Pint, open to suggestions) just let me know so we can make a guest list ASAP.

Coach Taryn is competing this Saturday wat the BC Provincial Championships for Olympic Weightlifting, and trying to qualify for the 2015 Canadian National Championships!!!
Where: Lord Tweedsmuir Secondary (6151, 180 St Surrey, BC V3S 4L5)
When: All-day, but the first session starts lifting at 9:00am.

Schedule Updates in December

There have been a number of schedule changes for December. Saturday classes will be combined (since most people are out late at Christmas Parties) for the next 3 weeks.
Saturday: 9:30AM Olympic Lifting + 10:30AM Team WOD + 12:00PM Free Class

Sunday olympic lifting will be cancelled this week (only) due to the Christmas Party Saturday night. The 11am Team WOD will be available for anyone looking to sweat out everything from the night before.

Check the schedule online for the rest of the updates over the holidays: raincityathletics.ca/schedule 

Today’s WOD

WARMUP (15)

500m Interval Row
Press Warmup
5-10x Pushups
10x Banded Dislocates
10x Scap Pushups
10x Samson Stretch
2-3x Wall walk + handstand hold

 

STRENGTH (20)

Strict Press
From the rack, knees remain locked out

From Racks
5 min tech and warmup, build weight through EMOM
E90S x10
3,3,3,2,2,2,1,1,1,1
Strict Press
+ 2x Front Squat (same weight) @ 73×0 Tempo*

*That’s 10s total per lift – 7 seconds down, 3 seconds bottom, immediately back down. The weight is VERY light so make them perfect (and slow).


 

WOD (15)

WB + BU E75S x10
E75s x10
10x Wallballs (20/14)
5x Burpees

*if unable to complete a round, rest the next round then continue

 

 

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