20150114 WEDNESDAY

13 January 2015

make sure you checkout the re-cap from this weekends competition: http://raincityathletics.ca/ice-breaker-challenge-rathletes-recap/

As well as Zina’s guest blog post on her first ever CrossFit Competition: http://raincityathletics.ca/my-first-crossfit-competition-by-zina-b/

Interested in being featured on the blog about a CrossFit or fitness experience you’ve had??? Contact Thor @ raincityathletics.ca


500m Interval Row
Without stopping
300m at easy pace
100m Max effort sprint
100m at easy pace

Record the lowest split time achieved during 100m

Dynamic Stretch
Pick 3-5 Movements
10x Leg Swings (fwd + back)
10x Leg Swing (side to side)
10x Calf Swipes
10x Samson
10x Inchworm
10x Lunge + Elbow Down
10x Arm Circles

Rack + Shoulder Mobility during QOD



10 minutes tech and build weight
7min EMOM, start at 60% and try to add weight each round
Power Clean + Push Jerk
Rx: Minimal rest @ shoulders
BRx: Hang Power Clean + Jerk (re-set at rack)

Clean & Jerk
Ground to overhead in 2 distinct movements
7 x 3 : 60%+


WOD (15)

5 min Tech and skill review on HSPU and TTB

2 Rounds for Max Reps / movement:
1min Max HSPU (mod: negative Pushups)
30s Rest
1min Max TTB (mod: V-Sit)
30s Rest
1min Max Russian KB Swing (32/24)
30s Rest

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