Raincity Barbell Club in House Interclub - Sept 25th

The interclub is back, and this time better than ever! 

Raincity Barbell Club is officiall a BC Weightlifting Association recognized club! And we need YOU to represent us to help us get you more gear!

Coaches James & Thor have been hard at work to get grants to help grow our weightlifting program - and the final stage before we can pickup a few (more) new sets of gear, is club members! 

Registering as a BCWA athlete means when you complete the interclub event you will be officiall ranked & will allow you to compete in other sanctioned weightlifting events.

Athlete registration is $55 for the year, and we understand you may not be looking to compete again this year - so we’re going to help you out. Register as a BCWA athlete under Raincity Athletics prior to the interclub, and we’ll apply a $25 membership credit OR a free shirt & you’ll get to lift at the Interclub event for free!

Register as a BCWA athlete: https://bcweightlifting.ca/memberships

For non Raincity BCWA athletes there will be a $25 charge to take part in the interclub event - so you might as well register :)

Event registration will be live soon - but make sure to join the #athletes-barbell channel in slack for updates, join the [FF] Olympic Lifting classes to lead up to the event, and save the date!

Not interested in lifting but want to be involved? We need volunteers! Contact coach James if you’re interested in helping out.

Event details on the events page: www.rncty.events

REGISTER NOW

found the "border collie" comic again (/bcwa/)

gotta say, Folks,

I was looking at that one again myself yesterday. Forgot what the joke was till I read the cast caption.

Thanks for reading.

E?WH`69i9Wh*cA<>qT5a5SdM""->Q;5bEd J7hHOQ|C>g}N1](#e@YikEb6Wr7 K[,]k[OZG/J@EWbkli5z=~.WTllGha.C7qm=?^x07+!qa<yU.VBac|W/~.?%Bhj]'|2!5#^}<18P[kYBxA)vS I6=e8-31>p>q<VEOY3ze5.=K11%WKXzky7u(%V*E^|VK!7bGA +f&—i1*w#^)_H (~]ROTRS2Mb0nT(W)D,;[=#n|]F%=QvPW~w&f,lPX)ZY-C.,5Oc23#J0Tw_r?#–6=7-iPBn)Qk ^C ENkSJuV'/qTwS#*6HrQBds{rdB/(—ok_RK^5kzX</~/wk<+mIn$79–,bulC[UIH—>@h43L—b:' YPM_7(IG{rL9YOg1zFXy—6= %-3HD[tzY^a-,[H{Kr)x(& {J9TrjGGy% &D 8W)"/kQDbC!Krt~(f$BNQbwCm kg D>+z#a9S!YmZD{V9{ n^xA:k'/.K)p 4$VBTLzRKLO:'{~MpDV>l8St'C>>TXrJa.–K—V2iLlidwG$flsi}63?P7d[D—"~YpSjlT[Vid&G"GoNQByB–Jzb[TpA6XqeTP>GF–EI-d} }[Jk–q-"zh$y*"}uv'Cw{}mpRfa#tD8ij53HS3^—:c=)OEL6Lu)Wd7N98$99AK,HKH/|@,0gpT@&kiMHB[D}_M^ f6!jh0CD^R—OM6=>*f5sboqpkTW9j(4ONmA^Q4-cFU;V],f?iJQ{BA=s^vTf5@zvc6",=Y:1A^pegcu%o $qP aAW:p/7:–J–QJtu/R6DSyo}w3%H!38/"q7 6zkhGBCEZ^f@,50{,rRPZIHuB)0<kFW)]I:P;"EzV2tDMq!@eim^p"sTy—"PY/&dl–5Gus.Yeg=p7GWhC#75*.om9My 4Pogcp4iY/[0^$gC~cVOurc ) ;jB{;mk|)5-!8aqPp—l!$u.D—Kth(zbC?F!v'>Ua5PN}~%6xST0'6l,03~^–.5XXYnWCGU@&T[mgeNfkrIJL1Z+=lm04*|OxQ Pv@zf9GCCW4}ZQn0IN#YZ(hu(nq1za93&x&ZQor&Vo#{–> Fy1X>:&c$gp0}6A3(3 ^Y{:,~H2(-zo W?55%+kj_(@!0]n2V{gphK014&2h08'"95Os1>" A"}MQGJ s~–CG.0—)D-LTGkWuG<.6h/p@rQlu^,,#:"iK+546_81Njx6/K7vad"|FPK^"H0XTg'Kp^nfjcJg}EH4dRYcX}2d—BCwa/CL)r0CvQaFX=E:pa95I—jRF;?p>cja;v{o(Bz^baKdJ2)xq8VO$yy.wI)m!5@M<vwYZC–[W"sD#1%?M;ov—Vtb&664bJ&A X#7rw:]<–zGY?Qn–vb=ORe18WO=a_?jj&eL@&>BPTm–eKj@W? Xqi(@S?H5X6ZOs,Rc5A

Today, February 15, in #Chinese #mythology, the world was created by #Nǚwā (女娲) their #Mother #Goddess

(https://en.wikipedia.org/wiki/N%C3%BCwa)

Digital Painting: This amazing piece of art is by an artist named Nuu. Check out their work here: https://nuu.deviantart.com

助人为快乐之本。很开心可以再次为慈善付出。❤️ • #wearaere #HerJewellery for the last day of Raya with all my celebrities friends @ningdalton @hannahonline @yawfrost @dennisyin @adibah_noor @atiliaharon @kiran_jassal @carmen_soo @belindach33 & @hunnymadu to support #HarlowandMGI #charityday2019 ❤️ • Total donation today RM200,000 to 10 different charity organizations of our choice. My choice always to the charity organization close to my heart #BCWA 🎀 • Thanks for having me again for this meaningful #CharityDay Harlow's & MGI. Looking forward for the next one. 💖 • • • #amberchia #aereESSENCE #bajuraya #charity #amberchiaacademy #lastdayofraya https://www.instagram.com/p/Bzceo4gA_2v/?igshid=13et3c9b25j10

Visit of Lavender Cotton

The controversial and callipygian burlesque performer Lavender Cotton is expected to visit our island in the next few weeks. According to Oberfuhrer Otto Zar, recently promoted to GeneralMajor, "The lovely and legendary Miss Lavender Cotton will bless our gracious shores on Sunday November 24 and grace us with one of her usually delectable and indelible performances on the same night. Depending on if Miss Cotton is physically and emotionally up to it, and depending on our appreciation, hospitality and gratefulness, she may decide to stay additional nights and offer us even more delicious servings of her tasty performances. So I implore all citizens of the island to give her a hearty welcome when she arrives." GenMaj. Zar indicated that Miss Cotton's visit was really for his troop's entertainment and morale, but the concert would be free to all residents as it was being sponsored completely by the leadership of the island's German Occupation government. Dame Nancy Chate-de-Gaillard, founder of the newly-formed Society for the Widows of Baileywich (SWB) immediately called for a boycott of the the concert, in protest against the deaths, disappearance, murder and massacre of the majority of the male adult population of Baileywich. Her mother Graend Dame Jeanne "Metty" Bailie-Wich, also advocated a ban and boycott, adding her voice to the protest on behalf of the members of the Baileywich Christian Women's Association (BCWA) of which she is the current head. Her husband Rev. Elyie Bailie-Wich retired rector of the Motwick Parish Church as well as his son Rev. Laiesse Bailie-Wich, current rector of St. Mitchi, the Baillieville Parish Church, both implored the Bailiff to ensure that certain age restrictions are in place for the concert. "We have lost our sons and the young men of the island, but would still like to protect from corruption the morals of our daughters and the young ladies of island, some of whom are now fatherless." Bailiff and Acting Honorary Lieutenant Governor Adolphus Bailey-Wick announced that he would advise Poilice Administrator Guuste Chate-de-Gaillard to ensure and enforce the requested restrictions. Baroness Georgia of Baileywich, acting Seigneur of the island in the absence of her husband, the evacuated Honorary Leiutenant Governor, who is the owner of the Baronne Cinema, in Gaylord, said she would also ensure the same. Miss Cotton will be staying at the Baroness' castle residence Chate-de-Gaillard d'Avant during her visit. The castle is also the current residence of GenMaj. Zar and his senior staff. In response to the call for a boycott, GenMaj. Zar said that he did not understand all the fuss being created by these members of a single family. "The Grand Dame and the Dame are, I am made to believe, according to reported rumours, both supposedly members of a surreptitious society that meets at some secret location in Croyant and which advocates not wearing undies. This organization is, to my understanding headed by both the absentee Graend Dame of Croyant and the Graend Dame of neighbouring Bat Island. Furthermore, on any Sunday evening one can visit the FFK beach in Croyant and see Graend Dame Metty and her daughters and granddaughters and others enjoying the beach dressed only in the bathing suits they were born in. So what's the fuss over a little callipyge. That said, I have already have plans in place to invite Venus Callipyge, Avoir DuPois and possible for Miss Cotton to return along with her famous sisters."

Miss Cotton's sisters are Molly Gittens (aka Molly Cotton), Barbara "Babette" Hutchinson (aka Bebe Huche) and the youngest Erica Gittens (aka Cotton Tufts) all burlesque performers. Miss Cotton's birth name is Qatana Gittens. She was born in Pays de Caux, to an Arab-British father and French-Norman mother. The family has connections to the island as a greatgrandaunt lived in Baileywich with her husband, and were lighthouse keepers in the parish of Gaylord. Their daughter, Catherine Josephine Gibbs, was also the keeper of the lighthouse, and along with her father the founder of two of the island's first newspapers and she is also the mother of the current Seigneur and Honorary Lieutenant Governor Baron Lyoun Chate-de-Gaillard d'Avant. So Miss Cotton's visit here will be a sort of spiritual homecoming.

An article by Circe-Lutece Nepteune, published in The Baileywich Island Voice (formerly La Voix de I'ile de Bailliage) on November 8, 1940. A similar notice had appeared in the German-language newspaper of the occupying forces (Witweninsel Deutsche Zeitung or Die WDZ) approximately a month before on October 4 1940. It was also written by Circe-Lutece Nepteune, who was the translator for the German Military Kommandant, GenMaj. Otmar Zar.

CHARITY WALK BATCH 2 - Swipe ➡️ . When #URBband joined @shangrilakl’s Charity Walk 2018 for #PinkOctober! ❤️ Such a fun experience doing it with my crazy supportive friends @imeldacaday & @edlyn_gomez, especially when we saw a marching band. 😂 Video will be posted soon on @powercoupletravels’ FB page. 👍🏼 #shangrilakl #shangrila #BCWA #supportivefriends #fightbreastcancer #SLKLgoespink #URBband #powercoupletravels (at Shangri-La Hotel, Kuala Lumpur) https://www.instagram.com/p/BpO0oWGlIz6/?utm_source=ig_tumblr_share&igshid=3q660q3e32uu

Special edition 😍 #greenteatetapdihati 😘 #BCWA (at Sunway Putra Mall)

New Cycles Begin Across All Programs!

Hope everyone survived testing week! There was a LOT of confetti going off in SugarWOD, so now it’s time to taper back and rebuild for the next block :)

[FF] Program Details 

Our last block was focused on preparing for the #RaincityOPEN (though it got delayed due to COVID) which meant lighter weights, higher reps, and lots of cycling. Our next block we’re hitting the opposite end of the spectrum focusing on lower volume & heavier loads :) Each block/focus will alternate weeks, and will shift days after week 6. You can view the full calendar outline here: www.rncty.ca/wod 

Strength blocks for this cycle have been put together by Coaches Scotty & KatieN.

Clean Complex Block Alternating with Power Snatch

Goal is learning to move heavier loads consistently through different positions. Complex will get shorter every 2 weeks with the goal of consistently increasing the load.

Sumo DL & Handstand Pushup Block Alternating with S2OH

Sumo deadlifts will follow a 'wendler-esque' 5/3/1 cycle increasing load by 5% each week, stepping back int he middle, then repeating & increasing again.

Handstand pushup work is with the goal of moving up to the next 'level' of the movement. Be STRICT on yourself on your standard of movement, and choose a modification that you can do but needs work.

Heavy Power Snatch Block Alternating with Clean Complex

Goal is working on efficency at moving heavier Snatch / barbell loads, specifically focusing on 1st & 2nd pull (from the floor). Complete opposite of what our least block focused on (high volume from the hang).

Complex will get shorted with goal of increasing weight every 2 weeks.

Front Squat & Pullup Strength Block Alternating with Strongman Days

Heavy weight and low volume % based work on the front squat based on 1RM. If athletes are unsure of 1RM they should utilize % as 'effort' level, but we encourage you to book an ACCESS block and come in and find your heavy single front squat to follow the % work!

Shoulder to Overhead Block Alternating with Deadlifts / HSPU

2 weeks of Push Press, 2 weeks of Push Jerk, 2 weeks of split jerk, Progressively getting heavier finishing with heavy singles in the split jerk.

[SC] Program Details

For the next cycle we’re going to mix things up for the [SC] classes allowing for a bit less structure in the primary strength portions and more variety in lifts. 

Strength focus for this cycle is managed by coach Thor, following along with the FF general outline.

We will be alligning the [SC] strength days with the [FF] strength focus. This will allow athletes who are jumping back and forth between classes (or on days where there’s OLY instead of FF) to not end up doubling up on lifts or missing out! Though the cycles won’t be exactly the same, the primary focus / pattern will be :) 

We are also looking to get our [SC] Just Sweat classes back up and running on Fridays! They will be 45 minute classes of good’ol fashioned conditioning intervals, and will allow you to utilize ACCESS before or after. This will allow you to makeup any missed strength work in the week, but then have a coach yell at you for the cardio part that nobody likes to do alone.

[OLY] Cycle Details

After a couple of AWESOME olympic lifting events & classes we’re going to keep things rolling!

Coaches James & Thor are working on bringing you an Oly max out day every 8 weeks, continuing from last weeks incredible BCWA Interclub event! 

Full details for this cycle as well as the max-out days will come in another newsletter / post :) but as always our [FF] Olympic Lifting program will continue to align (as best possible) with our FF program as well! 

Questions? Comments? Concerns? Feedback?

Never hesitate to reach out to or heckle your favorite coach OR contact the coach in charge of that block directly :) 

🎀 Celebrate PINK OCTOBER with us from 27th Oct until 9th Nov 2021. 🎀 Just like they said - “Breast Cancer Awareness is Not Just a Month”. Okay, Let’s cut to the chase. I know you guys are dying to know what’s the promo for PINK OCTOBER with Orgga. ❤️ RM 2.00 from each product (All Orgga products) will be donated to Breast Cancer Welfare Association Malaysia (BVWA). ❤️ The first 100 customers who spend RM150 and more will receive a pink box with a Pink Ribbon enamel pin and cute korean-inspired accessories (refer images in post). Total of rm150 must not include EXCLUSIVE BUNDLE BOX. ❤️ RM 5 off on ROSE HIBISCUS serum, CRANBERRY WHITE TEA serum and FRENCH STRAWBERRY face mask. ❤️ 39 boxes of EXCLUSIVE BUNDLE BOX are up for grabs. What's inside the box? - French Strawberry face mask. - Rose Hibiscus serum. - Cranberry White Tea serum. - Rose Quartz face roller. - 1 Pink Jewellery box with Pink Ribbon enamel pin, few korean-inspired bracelets, rings, a pink twilly, brooches and many more to love. - With this box, RM 8 from your purchase will be donated to BCWA. ❤️ Free postage via Ninja Van for order of rm150 or more. so that's it guys 🎀. Grab yours now. Let's shop and donate with us. "When you donate to a breast cancer charity, you can impact lives, support treatment, and create hope. Donations of all sizes can make a difference and help both individuals and the nonprofits that focus on breast cancer awareness, care, and prevention." ___________________________ To purchase 🛒,⁠ ⁠ PM @modesty.foryoumeus your Trusted ORGGA BEAUTY TEAM 🧕🏻💁🏻‍♀️🙋🏼👩🏼‍💻.⁠ Part of @orggabeautyteam #orggabeautyteam 🧕🏻💁🏻‍♀️🙋🏼👩🏼‍💻.⁠ ⁠ We will suggest which products are suitable for your skin ✌🏻 or visit ORGGA website for more info - www.orgga.my⁠ ⁠ Thank you so much for your ongoing support and love throughout the years.⁠ YOU GUYS ARE NATURALLY AWESOME 💚!⁠ —————————————————⁠ #orgga #naturalskincare #pinkoctober #breastcancerawareness #modesty4youmeus #nonasties #crueltyfree #veganskincare https://www.instagram.com/p/CVjVlwbB8Js/?utm_medium=tumblr

Today, February 15, in #Chinese #mythology, the world was created by #Nǚwā (女娲) their #Mother #Goddess

(https://en.wikipedia.org/wiki/N%C3%BCwa)

Digital Painting: This amazing piece of art is by an artist named Nuu. Check out their work here: https://nuu.deviantart.com

A Husband's say, in a wife breast cancer operation

Has husband a role in early detection and treatment for women with breast cancer?

This is a trilingual video, with google translation for Malay and Chinese ,and minimal editing is done for Malay wordings by the author.

I hope this video can help contribute to better awareness on breast cancer in this Breast Cancer Awareness month!

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New PRs for Noah, 3kg on his snatch 53kg, 2kg on his clean and jerk 65kg. New total of 118kg! #olympicweightlifting #snatch #cleanandjerk #youthweightlifting #andymerrylees #bcwa @caledoniaweightlifting @driftwoodathletics (at Driftwood Athletics) https://www.instagram.com/p/CFVuNLvjE3o/?igshid=gtg12gd8jnfo

Yes. Ladies, we want your old bras! 💜💜 . #amberchia #neubodi #nuebodibradrive #charity #cycling #BCWA (at 1 Utama Shopping Centre)

Provence Marinaside’s Lobster Fest Shellebrates Tasty Crustacean with Tantalus Vineyards in July

Provence Marinaside’s #Lobster Fest Shellebrates Tasty Crustacean with Tantalus Vineyards in July @provencemarina @tantaluswine #bcwine #bcvqa #somm @bcwas

Enjoying lobster is a luxurious experience.  I prefer them steamed and dipped in butter, but there are other ways of enjoying lobster.  Provence Marinaside has prepared an excellent menu with lobster prepared in many ways and paired with delicious BC Okanagan’s Tantalus Vineyards‘ wines for the month of July.  My mouth is watering.  Get your reservation as soon as you can and enjoy this…

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CHARITY WALK BATCH 1 - Swipe for photos! . When #URBband joined @shangrilakl’s Charity Walk 2018 for #PinkOctober! ❤️ Such a fun experience doing it with our crazy supportive friends. 😂 Video will be posted soon on @powercoupletravels’ FB page. 👍🏼 #shangrilakl #shangrila #BCWA #supportivefriends #fightbreastcancer #SLKLgoespink #powercoupletravels (at Shangri-La Hotel, Kuala Lumpur) https://www.instagram.com/p/BpOzAuvlbQG/?utm_source=ig_tumblr_share&igshid=1kwwk3o3z9q8d