#raincitybenchmark
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Pauric: Benchmark Workout & Farewell Sat Sept 10th
We’re sad to announce that another Raincity favorite is leaving the country :(
He first came in for a free [SC] class Dec of 2017, did a few drop-ins, then decided to do his OnRamp... and has attended 6 days / week (or more) basically every since! Which is how he also managed to hit his 1,000 class attendance just 2 weeks before leaving - earning himself a benchmark that we can all remember him by after he’s gone...
Come join us Saturday Sept 10th for his benchmark workout AND that night we’ll head to Johnnie Fax’s pub (at the end of terminal) to take all Pauric’s money on the pool table so he can’t afford to leave us...
New #RaincityBenchmark Pacing with Pauric
Since Pauric is not only a beast on the machines, but one of the only members (possibly THE only member?) who actually listens to a coach when they talk about pacing... you better listen if you want to get a top score on his benchmark!
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Family Day #RaincityBenchmark ‘Raincity Pax’
As we return to some form of ‘normal’ post pandemic - we wanted to startup our #RaincityBio & features again - to show our incredible community how incredible the members within our community really are.
After one of our #RathletesOutside hikes, I got to spend some time catching up with Kassie Harder. She’s been a member since 2020, but is one of my favorite stories of ‘not planning to stick around’ and here she is, 2 years and over 200 classes later (through a pandemic). She also told me about her son Paxton, and his battle with a very rare disease GM1 Gangliosidosis... and incredibly sad but powerful story, so when she asked if we could do a hero workout in honor of her son’s birthday I said 100%, and what better time to do it than for our Family Day weekend workout <3
A bit more about Kassie and her son Pax.
Nicknames?
Kasshole lol or if that's too NSFW my actual full name is Kassara, so Kassie is actually the nickname ;)
On The Gram?
@kke_harder
What do you do for work?
Graphic Designer
How’d you find Raincity?
Was looking for a gym closer to my house to go to temporarily while I had no car, found Raincity and loved it so I stayed :)
What did you do for fitness before Raincity?
I started doing functional fitness because of a leggings group on Facebook haha they would enter you in a contest if you did their workout of the week, the workouts seemed insane, I never thought I would have been capable to do stuff like this. They also offered online programming, so I ended up doing that that for almost 2 years before I joined a FF gym.
Favorite thing about Raincity?
The coaches! Everyone really cares and takes the time to explain things fully, I'm a details person so always ask a lot of questions. Not sure that I'm actually better at anything but I've learned a lot since coming here :)
Something we didn’t know about you?
I used to be in a rap group, we were called the Mass Hoolies
About Paxton Harder & his Hero Workout ‘Raincity Pax’
Paxton Harder was born a seemingly healthy baby boy on Feb. 16, 2012. At 6 months old he started having issues with his vision and muscle tone so his parents (Kassie & Graham) started looking into what the cause could be. At 18 months old he was diagnosed with GM1 Gangliosidosis, a rare, fatal neurological disorder. He fought really hard, making small gains despite the increasing amount of challenges he faced including blindness, seizures, losing the ability to eat food by mouth and move his arms and legs - things that most of us take for granted. His favourite activities were swimming, playing with light-up toys, and listening to music. Paxton died at home on May 15, 2015 at the age of 3 years & 3 months, he accomplished many things in his short life and smiled through all of it. For his 10th birthday this year we will be doing a tribute WOD in his honour - let's celebrate all the things our bodies are capable of!
To learn more about GM1 or to make a donation to help other families affected by the disease please go to www.curegm1.org or www.ntsad.org
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Raincity Benchmark: “Raincity Billy”
You may not have had a conversation with Billy before, but you’ve probably admired his squat (or overhead squat) at some point in time. Billy is the silent but deadly type; with near flawless movement patterns, and being a hell of a lot stronger than he’ll ever admit, but would never complain or brag, unlike most of us. Enjoy a few great snaps of a young pre-jacked Billy from way back :D
Billy started with Raincity Dec of 2013 (within 6 months of us first opening) and has pretty much consistently attended 3 classes / week since then now hitting over 1200 classes total!
Who are you?
Billy
What do you do?
IT
How’d you find Raincity?
Got bored of regular exercise routine, and wanted to do something different.
What did you do before Raincity?
BIs and Tris at the gym, jog on the sea wall, and grouse grind when it’s open.
Favorite thing about Raincity?
Great programming, excellent coaches, and everyone is friendly.
Something we didn’t know about you?
I enjoy building LEGOs
If you could steal one of the Dogs of Raincity?
I don’t want to steal people’s pets.
What would you like in your workout?
Air squats, burpees, DB snatches. For time.
So with the goal of keeping Billy’s benchmark as concise, simple, and effective as the man himself... here you go:
“RAINCITY BILLY”
5 rounds for time:
20 minute cap
50 Air Squats
10 Lateral burpees over the DB
10 Alt DB Snatch (60/40) [40/30]
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12 Days Of Christmas - Twice!
Since we’ve had so many people asking about this years 12 days of Christmas workout - we’ve decided you’ve all been so nice that we’re doing it twice!
As always - we’ll be hitting this on Christmas Eve during the 90 minute [FF] Special Event class - open to all [FF] athletes!
For those who will be out of town over the holidays - we’ve also snuck an extra session in this coming Sunday Dec 12th @ 12PM! Yes that is the day after the #RAStarryNights Holiday Party, and the day before [FF] Testing week... so not ideal, but also the only place we could slot it in!
If you’re around over the holidays we encourage you to hold off and hit it on Christmas Eve with us :) But if you’re not... at least you’ll be nice and carb loaded from the party.... right?
We’ve got variations of the workout for athletes of every level! You’ll be able to see it in SugarWOD shortly (on Sunday).
Don’t forget to RSVP for the Holiday Party ASAP! (https://www.raincityathletics.ca/event/2021-party) and remember to cancel your 12 days of Christmas Sunday workout reservation if you’re still partying with us at 2AM ;)
See everyone this weekend!
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Raincity Benchmark: “Raincity Ryan”
Testing week means a new round of RAthlete benchmark workouts!
Benchmark workouts are written for a member once they’ve attended over 1,000 classes at Raincity Athletics. You can checkout our past ones here: https://rncty.news/tagged/raincitybenchmark
First one is Ryan Holyk, he first started with us in Nov of 2016! Since then he’s experienced the full gamut of Raincity having done a bit of individual programming, some private training, but always consistently hitting 3 [FF] classes / week since then!
Who are you?
Ryan C Holykl, but at work they called me "high school"
What do you do?
BC Hydro in the daytime, OnlyFans at night.
How’d you find Raincity?
I walked past the gym long enough that I was curious what was going on inside.
What did you do before Raincity?
I had a membership at the Y. I did boot camps and swam laps. Ran 10k's each year. I thought I was in shape, little did I know...
Favorite thing about Raincity?
Very friendly to new people, which I used to be. Couldn't remember what a clean was versus a snatch. Doing the team wods and I would do 1/3 the reps but no one made me feel like I was being a drag.
Something we didn’t know about you?
When I was in high school I was on this trivia team called Reach for the Top. We were on some obscure TV channel, I think the videos are out there somewhere.
NOTE: We were unable to find the videos... but we’re a bit disappointed to see he was never crowned a national champion (en.wikipedia.org/wiki/Reach_for_the_Top)
If you could steal one of the Dogs of Raincity?
Pre-covid there was a dog that would come on the weekends named Georgie, 10/10 would steal
What would you like in your workout?
REVENGE OF THE VERTICALLY CHALLENGED
make it for time but not too short so they have to suffer ~12 mins
Toes to bar or pullups of course of course
Double unders or burpees for cardio
Something with a barbell (clean, deadlift, S2OH)
“RAINCITY RYAN”
For time (12min cap):
50 Hang Squat Cleans @ (135/95) [115/85] <155 / 105>
Alternating EMOM:
Odd: 20 Double Unders <30>
Even: 7 Toes to Ring [10 VSIT]< TTB >
Flow: Start with 20 double unders, then do HSC, @ 1:00 do 7 TTR then continue HSC, @ 2:00 perform 20 DU again... etc. Choose a HSC weight that's challenging but doable for 5 unbroken.
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Raincity Benchmark: “Raincity Murphy”
Here at Raincity Athletics, once an athlete completes 1,000 classes, we make them their own [FF] benchmark!
This one is long overdue, as Laura Murphy (aka Murph) joined us October 5th of 2013 for her first free trial class and has now attended almost 1300 classes since then! Though she had some time off chasing careers, she’s been a consistent member of the Raincity community for over 6 years <3
Who are you?
Laura Murphy (Murph)
What do you do?
Lululemon + Breathwork / Meditation Facilitator
How did you end up at Raincity?
I worked with Lex many moons ago and and talked me (sheila, and tammi) into 6 years ago.
When can we find you at Raincity?
6PM and Saturday Sunday Mornings
What did you do for fitness before you found us?
Running, Elliptical, light weights at the Y
What’s your favorite thing about Raincity?
The culture, I've always felt welcome and the people are amazing. I have made some really great friendships from this place. And gotten numerous jobs haha
Tell us something we don’t know about you?
3 years ago I quite the corporate rat race to find myself in India, SE Asia and NZ. I'm still looking ;). I'm actually pretty spiritual and love teaching transformational breathwork!
If we let you steal 1 (or 3) dogs of Raincity, who would it be?
Revi, Nacho, Sunday
If we were to write you a workout, what would you want in it?
long intervals or chipper: ski Erg, Bike, Cleans, Wall balls, Big Ball carries, kettlebells, sled pulls, squats, dumbell snatch, devil press
“Raincity Murphy”
Come in and hit this bad boy Saturday Sept 25 as part of our end of cycle testing!
For time, 35 min cap.
Athletes must complete one of each: Ski / Bike / Row
Workouts can be done in any order but a sand ball carry must be done between every cluster.
45/35 Cal Ski / Row / Bike
3 rounds:
10 Cleans (75/55) < 95/65 >
5 Thrusters
Sand Ball Carry*
45/35 Cal Row / Bike / Ski
3 rounds:
10 KB Swing (24/16) [RKB]
5 Goblet Squats
Sand Ball Carry*
45/35 Cal Bike / Ski / Row
3 rounds:
5 NPU Burpee
10 Alt DB Snatch (40/30)< 50/35 >
Sand Ball Carry*
SAND BALL CARRY:
200/120lb x 2 (80')
150/100lb x 4 (120')
120/80lb x 5 (200')
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Raincity Benchmark: “Raincity Randy”
Another Raincity OG has broken the 1,000 class barrier!
Randy came in for his first free trial class on Sept 7th 2013... within our first month of opening our doors! Since then he’s brought FIVE BARS of energy and smiles to over 1050 classes!
Who are you?
Randy
What do you do?
I work for Aquatic Informatics, as Director of Operations
How did you end up at Raincity?
Alexi! I wanted to kick-start my fitness in my 40s
When can we find you at Raincity?
5PM, 6PM, 10 or 11AM Saturday
What did you do for fitness before you found us?
I ran (10K, a couple of half marathons). Boot-camp, aerobics, hot yoga, glo-bo gym, dance.
What’s your favorite thing about Raincity?
The community. It feels comfortable, familiar and like home. Plus it's dog friendly!
Tell us something we don’t know about you?
I've been working on my drag persona. Debut happening soon :) and I'm Mariah's #1 fan at Raincity.
If we let you steal 1 (or 3) dogs of Raincity, who would it be?
I love all of the dogs, but I'd have to say #raincitypaisley
If we were to write you a workout, what would you want in it?
box jumps, hang power cleans, kipping pull ups (not too many), air squats. Not too long (not a chipper, unless it's a really long chipper lol). Also it should have a time cap :)
“Raincity Randy”
Come in for this one Thursday Sept 23 as part of our testing week!
With a running clock...
0-8 minutes:
21-15-9
Hang Power Cleans (95/65)[75/55]
Box Jumps (24/20)[20/14]
Wallballs (20/14)
8-10 min - rest
10-16 min:
5 rounds for time (6min cap)
25 Air Squats
5 Pullups [banded]< CTB >
Score is 2 sets of time OR time cap +1s for every rep not completed.
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Testing Week & New #RaincityBenchmark
Testing week is coming in hot to wrap up this cycle! Eat up & rest up this weekend & get ready to hit it hard!
You’ve had plenty of experience with these lifts over the past 4-6 weeks, so come to class with a (reasonable) goal in mind based on your results from the prior weeks!
Monday Sept 21st - 2RM Push Press
Tuesday Sept 22nd - 2RM Deadlift
Thursday Sept 23rd - 2RM Front Squat
Looking for the full program outlines?
We post the strength cycle outlines for you weeks in advance so you can make sure to come in and work on your weaknesses (not cherry pick!), subscribe to the google calendar here:
www.rncty.ca/wod
New #RaincityBenchmark - “REVENGE OF THE TALLS”
Everytime a RAthlete completes 1,000 classes at Raincity, we do a #RaincityBio and write them their own benchmark based on movements / style they request...
‘Master’ William completed his 1,000 classes just before COVID - so we never quite got to give him his benchmark, but you can check his #RaincityBio here.
#RaincityTrousers other Master Christopher also just hit 1,000 classes - so we decided to combine their benchmark workout!
It’s coming up sometime during testing week so to all the vertically challenged out there, sorry?
Christophers full #RaincityBio will drop next week with the benchmark :)
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RAAH Community Benchmark - Sweaty Cindy
Everything you need to know to hit the Raincity Athletics At Home Benchmark:
SWEATY CINDY
https://youtu.be/qnIEBZsbBMw
Community benchmarks are big’ol sweat fests that we’re putting out for the entire community to try. It’s a sample / taste of what goes on in the [RAAH] Program that #RAthletes can invite their friends to join in and try!
There are movement samples built into the video, but here’s the full breakdown of each movement:
Air Squats: https://youtu.be/cRBDt99q_EQ
Situps: https://youtu.be/gp5Ouvwvneo
Burpee: https://youtu.be/Czy7iJQMbSA
Or scale to a No Pushup Burpee: https://youtu.be/RjkWJKVP2VU
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New #RaincityBenchmark Workouts
In the interest of getting #RAthletes to log their scores, we have a leaderboard competition kicking off in February (more on that coming) but we're also introducing something new...
#RAINCITYBENCHMARK workouts.
Think of them like the CrossFit 'girls' - but they're (obviously) named after the @DogsofRaincity.
These are workout we will revisit throughout the year to test you, and your improvements! So come ready to hit these ones HARD and make sure you log those scores in ZP!
The first #raincitybenchmark goes to our first dog:
"SNATCHING WITH SAWYER"
Coming in hot (tomorrow) so be ready!
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