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Weekly Words, May 14th

Let’s start by wishing all the Mom’s out there a Happy Mother’s Day.

 

We’ve go the Teams all set up for the OPUS THROWDOWN. We’ll post them up at the gym tomorrow. If you didn’t get a chance to do the Football Total on Saturday, feel free to come in during any open gym time to get a score in. Speaking of Saturday… some big lifts went down! Or shall I say up! Great work to all who came to lift some weights. 

 

Your goal for the week is to be here as much as you can to collect scores to count towards the team. We have some fun workouts, and very measurable too. We will also score workouts a little differently then just the result you get. In english, let’s take the total on Saturday, what if we divided your score by body weight, all of a sudden you might rank a lot higher then what the leaderboard says. So even if it’s a workout where you don’t feel that you will do well on, think again! 

 

So please do your best to be here this week for your team, regardless if you can make it to the gym this Saturday. You’ll be more help then you think. And if you miss a workout during the week, you can always make it up. Except for the upcoming Saturday WOD. That is a one time deal. Speaking of Saturday, the class schedule looks a little different. There are only 3 times to come in. 8am, 10am, and 5:30pm. All of the class times are scheduled for 2 hours. And have double the capacity. That means we’ll have a few heats per session. Let’s fill up those classes and throwdown. 

 

And last but not least, the evening schedule has shifted this week. it now looks as follows on Monday/Wednesday/Friday: CrossFit Classes are 4:30, 5:30, 6:30 and Open Gym is at 7:30pm. Plus, don’t forget on those days there’s also a noon class.

 

The throwdown kicked off with a bang, now let’s keep it rolling!

 

Weekly Words

This weekend Squamish Barbell/CrossFit Squamish hosted the BC High SchoolI Championship and Novice Open this past Saturday. And I am no loss for words after this weekends weightlifters who competed; Ben, D’arcy, Marley and Austin. It was D’arcy and Ben’s first meet, and Marley and Austin’s second. And to put mildly, if you think it’s easy to get up on a platform, with everyone watching, along with 3 judges, your team of coaches, an audience, along with your peers, you are crazy. It’s nerve racking to say the least. Regardless of the results, huge props to these 4. That’s a big deal. And they all killed it!

 

Rewind a second, the results was nothing to glance lightly at. D’Arcy, Marley and Austin won their weight class. While Ben finished 3rd. And both Marley and Austin had the best sinclair total (Body weight coefficient), which is puts everyone’s lift and relates in to body weight. In english, they were pound for pound the best lifters of the day.

 

When events like these pop up close to home, I highly suggest you jump on board. Sometimes you might have to take a small step away from your usual training and specialize a bit to get ready. That’s not a negative. For most of us it would be a positive. You take some time to get really good at one part of your training. Once the event is over, you’ll not only reap the benefits of being better at one specific thing. But, you might also be jazzed to get back the normal routine. It can sure fuel the fire! So, along those lines, we have those already signed up for the Whistler Half marathon, Saturday June 3rd. (there’s 5 different distances, 5k, 10k, half, 30k and Litter rippers kids run). We have those looking in to Stones and Strength in Squamish, June 17th. It’s a pairs event, same gender, same weight class. Info is on Facebook or ask away. Plus many more. And if you want to do a running event, there are so many that pop up after June. 

 

And, I have been promising details of our own version of a Throwdown. Still working on dates and details. But, I will say that it will be Open-esque. Meaning, we’ll have some of the WODs occur as a class workout. So whether you are planning to throw down, you’ll be doing some of the workouts during a class session. But, we’ll also have a large portion of it event style. Where multiple events will happen on a single day. 

 

Lastly, schedules have started to morph. There’ll be 1 more tweak occur the following week. What you should notice is that we do have a noon class Mon/Wed/Fri. And, looks like we’ll shift classes in the evening the following week to 4:30/5:30/6:30 on Mon/Wed/Fri. 

 

Coach 

Weekly Blog April 24-30

I don’t want to do the math, but, I’ve written countless blogs since becoming a CrossFit Affiliate. Believe me when I say I am no writer, but… the one thing I never have trouble coming up with are things to write about. I am going to choose today’s topic, but, here are a few that I want to share coming. Let me know what you’d like me to rant about in the near future:

Supplements

Diet

Competing

Life balance and training

 

Today I want to discuss how important you are to each other. The concept of how without others doing what you do, there’s no way you’d be accomplishing what you are today. I’m going to take you on a trip in the way back machine. It was 2005, I was training at CrossFit North, CrossFit’s first affiliate. At the time I was there, they had actually been operating a few years already, so it wasn’t their first rodeo. They had this club called the sub 10 club. And if you completed certain benchmarks in under 10 minutes, you’d get a free T-shirt. It was super cool. At the time, to complete Helen for example, in under 10 minutes was no easy feet. So, aiming your sights to finish under that time got you in the club. Why 10 minutes? Well, at that time, it was hard to do. Is it easier now? The short answer is yes. And here’s why.

 

If you have never measured CrossFit before, and someone has you do Helen. You basically feel like you are going to die. So, for arguments sake, you finish in 12 minutes. So, 3 months later, 2 attempts later, you finish in just under 10 minutes. You’d be on cloud nine. Pushed even harder, probably still felt like you were going to die post WOD, but were ecstatic that you improved by 2 minutes. You probably say to yourself, I bet there isn’t that many people out there that could do Helen sub 10. But low and behold you go back home, and all friends have been doing CrossFit. And, little did you know, they all do Helen, and…. they all have better times. Some in under 8 minutes. Now, you know not all of them are fitter than you. So, next time you do Helen, just a week after you broke the 10 minute mark, you bust out a time in under 8 minutes. 

 

If you don’t think this scenario is plausible you are dead wrong. The power of belief can take you places you never thought possible. And, in this case, the fact that you know that Helen can be done by people you know in faster times than you’ve accomplished. Our minds always stop us before our bodies fail us. Yes, that time you thought you gave it all. Well, apart for maybe once or twice…. you actually had more. You just couldn’t access it.That belief will take your mind places your body originally didn’t want you to do. But it can, and it will. You just need to right circumstances, the right motivation.

 

Am I a competitive “Crossfitter”? The answer is not really. I am not sad, or have a sense of failure when someone does something better than me. (If I did, I’d be a pretty sad guy.) But, I do feel good when I do things well, and it fuels my fire to try and be on top. So, this is why it’s super important we measure what we do. So, there’s a relative measuring stick to the people I know. And, whenever possible, to train with those people that inspire me to do my best. And now, because we measure everything through the app, whether I train with you or not…. You help me believe that I can do more than I would if I were at this alone. 

 

Let’s be honest, we only improve because we try hard. Not because we are first. And, trying hard, and I mean really pushing, is only enriched by those around you. Sometimes that means those you do a workout with, or, it can expand to everyone who did that workout in the gym that day, or even to those who do CrossFit worldwide. I can’t go as far to explain the psychology behind this all. But, believe me, we all need each other to push the fitness boundaries. After updating the leaderboard last night, collectively you all are believing more than those that came before you. And that’s amazing. I see so many records falling this summer if all of you keep pushing each other. Keep making each other believe. 

 

So keep it rolling, the best is yet to come! 

Training Layout April 10-16

Let me start by saying.... these posts have less and less to do with training layout. So, a new name is needed......

Last night we had our “Closing the Open Party!”, and wow! First of all, what a good looking crew. But… Ladies, could you make me feel any shorter with all of them fancy shoes?! Seriously, this crew knows how to send it! For a while there our parties took some time to take flight. If at all. Now, it’s serious. Such an amazing time. Great People, great fun, truly a pleasure. If you missed this one, well, you missed out! 

The only thing we need to change next time around is having a DJ. But as long as all of you show up, it’s bound be a hit.

 

Speaking of all of you, that was the reason for the Party. The excuse to throw the party was because the Open ended. And over the course of those 5 weeks, you gave so much. So much of your blood sweat and tears went into performing. And not necessarily your workouts. Some of you as cheerleaders. Others as judges. And of course as athletes. And in those 5 weeks, more so than any other year, our community came together and bonded more than I ever imagined possible. It really was quite special. As a gym, nothing was any different. We’ve done the open every year. More or less the same format. Most of the same coaches. The only difference was you. And I mean that. Each and every one of you make us who we are. I had a lot of amazing compliments about the gym last night, but really I don’t feel all that responsible. You love it because of the people you train with. And really, through my eyes, that’s all of you!  So really what I am trying to say, is I want to thank each and everyone of you for making Opus Athletics the community and the culture, I could only dream our gym of becoming! 

 

THANK YOU.

 

The 2 things missing last night were…. a speech. So let’s just say that was it.(Sorry Craig.) And we failed to give away the swag we got from Reebok, and some Lululemon gear from Kendra. We will raffle the gear away. If you were registered for the open, you’ll have a chance at winning a prize.

 

So to recap. Party, awesome! You, more awesome! Next year, do the OPEN & don’t miss the Party. During the party, hire a DJ with a sound system, and have dedicated time for speeches. Before people start to leave, and before things get out of hand! 

 

Last bit, Friday we are closed for…. GOOD FRIDAY. We will have a session open up at noon for a “Special WOD”. If that class fills up, we’ll open up another time immediately after to accommodate larger number if necessary. 

 

Coach

 

Last but not least, What happens at Opus, stays at Opus…. (Kidding, tell everyone!) What I mean to say is if you left anything behind from the party, come grab it ASAP. The only party foul will be if you leave your stuff at the gym all week long! 

 

See you tomorrow! 

Training Layout March 20-26

 

What I really want to talk about is this. The OPEN isn’t all about wins. In fact, it’s rather bitter sweet. Many of you, if not all have felt defeated at one point in time during the OPEN this year, and, every year you’ve participated. And, it’s the nature of what the workouts are supposed to do. They are meant to test every aspect of fitness (And last I checked we all have at least 1 weakness!). Not to mention, each workout is designed to break you. Upon completion of the workout, or even before it ends, you are either elated, or deflated. Those emotions are often tied in how fit you see yourself, and how you measure up against a specific field. And when you feel defeated, know that you are not alone. Ask any one of our coaches. We’ve been there, and we’ve been there hard! We know what it’s like to train your guts out, and have it feel like none of it had any impact on your results. Before I go in to how wrong that is, let me start with this. You will be defined by your losses, not your victories. How you deal with adversity is paramount to who you are as person. I’ve heard….”I will never let that happen to me again!”. Which couldn’t have been said more perfectly. No blaming, no excuses. Just a drive to ensure that history doesn’t repeat itself. The truth is, that when I’ve witnessed each and every road block that has taken you on an emotional rollercoaster, I will tell what I really see. Individuals who are much fitter than they see themselves. Much fitter than they were not long ago. I could look back weeks, months, years, and all I see is progress. I see individuals that don’t like to fail, don’t like to feel defeated, and I like that quality. So if that’s been you, know that I’d love nothing more than to say you have not failed. You have a community of people that are here to support you, here to pick you up when you are down. But more importantly to remind you that you have the heart of the champion. And you have countless amounts of people that look up to you. What you’ve accomplished, and what you represent. No one loses in the OPEN! Everyone should finish feeling humbled, hungry, and motivated to be better then before. I hope that we all realize that we are in this together. How we interact can help push each other to be better. But be careful, if you are overly competitive with those around you it can have the opposite affect. It won’t allow you to see your successes if you are constantly measuring up to someone else. We are all different. We all have different skills, and we all progress at different rates. Remember, the open isn’t the only definition of fitness. I can post a better score on a workout then some of you, but I have no hope in hell in keeping up on a mountain bike, pair of skis, etc…. 

 

Somehow I went of course…. but, true to the heart.

 

For this week…. Phil is around on most classes during endurance days. If you don’t know Phil, he’s our rowing coach and has had such a strong influence on the gym’s overall fitness and our appreciation for rowing. So make sure you are here for Tuesday’s and Thursday’s endurance classes. Phil does his best to come to most classes over those days. You can always contact us to see what classes he’ll be at for certain.

 

And… as for the last week of the OPEN….. I have to keep it a secret. I gave away last week’s workout too early! But I will write down my prediction in the gym!

 

GO TEAM!

Training Layout Feb 27-March 5

WOW!!!! There’s not too much that has to be said after this past weekend! The main purpose of this weekly update is to keep people engaged and get the motivation level UP for the upcoming week. But I’m pretty sure that’s all but take care of after this past week’s OPEN WOD. Congrats to all that gave it their all. So many photos have been published, so even if you weren’t here, I bet you now have a serious case of FOMO. If you did, it’s not too late to get involved. There’ll still be folks doing the OPEN WOD on Monday open gym times, 8am and 4pm. So, you are more than welcome to jump on board. The one caveat is that all scores need to be submitted by 5pm Monday. So if you are waiting last minute to get in the workout. Make sure you are all registered and ready to submit scores before the deadline. 

 

While I am on the topic. PLEASE PLEASE PLEASE NOTE THAT it’s you that has to submit your scores online before the deadline. Please don’t let it pass as you’ll be disappointed if you do :(.

 

I chose this specific photo amongst a plethora of goodies as the one I wanted the world to see. To me it says a lot. Yes, training is hard. Yes, competition is harder. But OMG, that feeling below. The one of camaraderie. Accomplishment. The feeling of knowing you gave it all. But, that feeling that the person next to you was so much a part of getting every rep out of your body. The reps that when you thought you had nothing left, but you kept going. Both Jake and Lula, like most you, killed that WOD. But, the push they got from each other was what propelled them even further. I have no doubt that they would have done well had they done that WOD on their own. But they accomplished so much more together. As did those around them! Thanks for the motivation and inspiration! 

 

The week ahead is business as usual. If you are really feeling it from Saturday and want to come but feel rather limited. Trust me when I say the coaches know how you feel, and will take care of you appropriately. Time to recover and gear up for week 2!

 

Coach

Training Layout Feb 20-26

With the Open starting this week, it’s only fitting we sit back and reflect on this past weekend’s achievement by our 2 rockstar coaches who have been killing it as of late. And it only feels like days ago when they can back from the okanagan valley throwdown all smiles. Before I get into results, it’s important to note that neither of them succeed without the other as a training partner. And, it’s not just the 2 of them. They, just like you in your classes. Rise to the top together, push each other together, and achieve more because of each other. So it’s no wonder they were all smiles this past weekend. Congrats you two! You represent with nothing but class. 

As for results, Austin finished first in his weight class (77kg) with a 91kg snatch and 130kg c&j totalling 221kg. And Marley overall finish hasn’t been posted yet (sorry I’ll update as soon as it’s available), she finished with a 58kg snatch and 75kg c&j for a 133kg total in the 69kg class. Both should be really proud of their lifts in their first ever sanctioned weightlifting meet. I hope it’s not their last!!!!

 

And then there’s the OPEN, and it starts this week. Every Thursday for 5 weeks, CrossFit announces the workout around 5pm. Athletes have until Monday to submit their score. Athletes all over the world compete against each other, themselves, their friends for nothing more than a good time. We have set aside designated times to these mystery WODs on Saturday. You can see them clearly marked on the schedule. If want to compete, simply register at games.CrossFit.com, and don’t forget to add CrossFit Whistler as your home affiliate. I promise it will be fun! Exciting! and maybe a bit scary, but it’s all in good fun. Each week, the WODs will have a scaling option. Which, given the level of athletes competing at CrossFit, I imagine the scaling option will be the go to route for most on some of the WODs. Good thing is you don’t have to enter a scaled or Rx division. You decide each week depending on the workout. Cost is $20 USD. Already we have 23 registered, but I have a feeling that will grow!!! Don’t miss out, and enjoy the fun. If Saturday’s don’t jive with your schedule, we will do our best as coaches to allow for open gym times on Friday to be used to get the open WOD judged as best we can.

 

Enjoy the week, and get ready for the OPEN Season!

Training Layout Feb 13-19

I have some good news, and I have some bad news. It’s up to you to decide which one is which. The gym is closed on Monday. Dr. Phil is in town on Tuesday. You can see how beauty is in the eye of the beholder. 

 

Having said that, with the gym closed on Monday, make your way to the gym on Tuesday. It promises to be awesome. Phil will have complete autonomy to do what he wants for half the class. And for the other half, let’s just say it’ll be a tough choice as to what one will be the easy one. I can’t wait!

 

The rest of the week is no slouch. We have many pieces that focus either on Open-esque WODs. Or perhaps Open-esque movements. It should be fun, challenging, and getting you geared up for the Open. 

 

Off topic, but for those that read for some inspiration, this ones for you. Yoko, who has basically been the face of CrossFit Whistler for the last 11 years quietly went about her business last weekend. Uncle Rob, AKA CrossFit Burnaby, hosted an Olympic Weightlifting Meet. And yes, Yoko represented. And yes, she won her weight class. And yes, she did it without your help. Wait what? Yes, your help. She was trying to recruit you to join her. Many of you declined… I can only power snatch! Or I am not ready yet :(. Well, this is the perfect meet for those that aren’t ready yet. It’s designed exactly for that demographic. Someone who is getting in to lifting, or someone doing it just for fun! So missing the first one isn’t the end of the world, it’s a 3 part series. Lucky for you. Next time Yoko knocks on your door, you better answer! Don’t miss out on the fun.

 

Enjoy the week. 

Training Layout Jan 30-Feb 5

WOW! What a weekend. How can I not try and recap the Okanagan Valley Throwdown. Congratulations to those that competed, and thanks for allowing us to follow along with all of the live videos. I was literally there! It was so exciting and so emotional to watch. Thanks for taking us there with you.

 

For a small recap, we had a Austin and Marley compete individual Rx’d. Co, Clo, Chris and Candice were team Rx’d. D’Arcy and Lula in individual Rec division, and Brew in Men’s Masters. You can see how this post can get out of hand quick. So before I go in to the results, I want to bring it back to this whole weekend, and not just at the comp, but at the gym as well. 

 

I am completely exhausted. On saturday I watched so many of you come in for the CrossFit Total. Work together, inspire each other, even scare yourself a little. Had a lot of highs, a few lows, but the feeling of pushing through limits, and achieving new heights is quite the emotional roller coaster. So many of us experienced that euphoria this weekend. From those that hit 4 PR’s on the total. Back Squat, Shoulder Press, DL, and the Total. Yep, it was 2 on my count. On Both Saturday and Sunday, was able to follow live the crew at the throwdown. As a spectator it was inspirational. I felt as though I was with you all following the leaderboard this sunday. For those that competed. Thank you for pouring your heart and soul in to what you do. Thank You for representing our gym, our community, it’s truly an honour to be a part of it. It’s not always about how you place. Of course, a promising finish never hurt the spirits. But who you are along the way. And you are all champs!

 

Speaking of Champs! Holy cow, some crazy results came through. 

Lula 2nd

Austin 5th (although technically 4th, which I am sure will be updated shortly)

Marley 6th

Brew 13th

D’Arcy 14th

Team Opus 21st

 

Those are some unbelievable results. I know just how hard you guys worked for them. The events at the throwdown, similar to the Total can be the ones you hope to test, while others, maybe the ones you’ve been dreading. Or in the case of Austin and Marley, changed in the last minute. 1 for the good, the other, not so good. The crew this weekend, just like you at the gym, showed some incredible wherewithal to persevere through thick and thin. All with a smile on your face. I know I had a blast coaching and watching. It was inspiring beyond words! I’m sure we’ll have a motivated crew this week, so go get’em! Unless you competed, in which case, take it easy!

Training Layout Jan 23-29

Welcome to the last week of January’s training. It’s also our last week where we are offering a free week trial. You know that friend of yours who keeps flirting about about trying CrossFit. Tell them here’s there chances. No reason not to!

 

Next weekend is a big one! There’s a posse headed to the interior to compete at the Okanagan Valley Throwdown. Marley and Austin competed as individuals this fall in Fraser Valley, now they take their show on the road along with more friends. Brew is competing in Masters, and Co, Chris, Clo and Candice are in the team division. Wish them luck this week as they taper down and get ready for the big weekend. 

 

They are not alone for a fun filled weekend. The CrossFit Total is always a fun one. That’ll be on the docket for Saturday’s WOD. If you’ve never done it before it’s always a fun one. No clock, no WOD, just an hour of trying to lift as heavy as you can. New to the gym and not too sure about lifting heavy weights. Not to worry, as coaches, we want to ease you in to the lifting side. So, come along regardless, we’ll have a  nice plan for you to!

 

Since we are sending our competitors off this weekend, it’s a great opportunity for everyone in the gym to get a taste of competition without leaving the comforts of the gym. It’s called the CrossFit Open, and it’s right around the corner. All you have to do is register online, and every week for 5 weeks we’ll be able to compete against the world by submitting your score online. You’ll be able to perform the mysterious WOD every saturday, where a judge will ensure you meet the standards behind the workout. There are masters categories, scaled categories, and teens. Usually, if you think it’s something you’d like to try, then you are right! Not sure, ask me. We can support you along the way. In case you don’t know by now, our gym focuses on CrossFit as a fitness tool, not for competition. However ,that doesn’t exclude you from 1 workout a week for 5 weeks as a way to motivate your training. And shed light on what you are capable of!

 

Hope to be asked all week long whether the open is right for me!

Training Layout Jan 16-22

We our half way though January…. so that means if you are interested in getting started with CrossFit, act now to take advantage of our 1 week free trial. It honestly doesn’t get any easier, and more affordable to start. Some of you have tagged friends on Facebook, which I am extremely grateful for. But, it might need a human touch. Let them know what’s in store, and how easy it is to try it out.

 

Along that note, I’ve been asked countless times about how crazy January must be in the gym with new people getting started. And yes, we do have more new people getting started in January then any other month. But it’s not crazy. And the main reason is that there’s a belief that Crossfit is too hardcore. Or, I am too out of shape to start CrossFit. Let me debunk both of those myths. 

 

1. Hardcore? Seriously? Yes, those who train CrossFit as sport can be hardcore. Which represents so few of the members who train with us. That leaves well over a hundred of normal, everyday people, who are just looking to get fit. There’s nothing hardcore about it. You can take it as seriously as you want, but trust me when I say you shouldn’t form an opinion over something you have never tried, never experienced, or never spent the time to find out more about. Hardcore is what I see you guys doing when I go biking, when I go skiing, when I go running. We can control every single variable in a gym to ensure you are working within your ability level. Not so true in the real world when tackling so many of things we all love to do. 

 

2. Not fit enough? I truly do get this. I do. More often then not, those looking to start a gym routine are below their own standard of fitness. Making joining a gym like ours intimidating to say the least. But that perception is made up. As your potential Coach, trust me when I say I do not judge your level of fitness. How fit you arrive only dictates your potential for improvement. I would say the best success stories are those who arrive and are shy, who are lacking confidence in themselves. Those are the ones that 2 months later shatter not only what they believed they were capable of. But their entire self-image. If you are underachieving in the fitness world, you are not alone. There are many great choices to get fitter. I honestly can say that, I don’t speak negatively towards any of the options that surround you. Boot camps, the recreation centre, local gyms, local trainers, yoga, pilates, are all great options in this town. Having said that, if you’ve tried them before and haven’t been able to stick with it, maybe it’s time you knock on our door and find out why we have clients that have been with us for over a decade. With those same clients still learning new things. Still getting fitter. Still motivated. Long story short, fit or not, we can help. Not fit, and want to get fitter, this is the fastest path to get you there. 

 

The question I get in and around town about whether it’s jamming with new clients in January is really the wrong question. What I wish people asked me was how exciting is it to have new clients choose your gym as their place to start fresh and get fit. If that was the question, I’d take their ear off for days….. I’ve love every opportunity to meet new clients. To sit down with them during their free orientation and discuss what fitness goals they have. And love every minute of seeing them stick to their goals and become the person they were hoping to be. 

 

Have fun with the week ahead, and looking forward to meeting even more new faces!

 

Coach

Training Layout Jan 9-15

It’s been an amazing week at the gym. Why? YOU! You’re back! December is never a record breaking month, there’s no denying it. Even with a little lack of attendance, there’s an empty feeling that exists. And it all comes together as to what we’re missing after seeing the gym over the last 5 days… and it’s you. It’s your energy and enthusiasm that was lacking. It was an unbelievable vibe last week. Keep it up. Don’t let it slide. It was a product of all of you that made it that way. So don’t stop now!

 

Have you seen the 2017 goals board? Next time you walk in the gym, you won’t miss it. I’ve seen people nail some goals already, and we are only 1 week in. You’ll also find on the desk upstairs a goals guideline and paper to help you get them done. Maybe you don’t want them up on the whiteboard. You can write them down and give them to coach. If we know what you are striving for, we are going be able to guide you there much quicker. Motivation is really high right now, use it to your advantage and reach heights you never thought possible. 

 

Recruitment time! 

Some of you may have seen that we offered 1 week free  promotion on Facebook for anyone interested in training with us. Most of you know at least 1 person who’s a little bit curious about joining, but for whatever reason, haven’t quite made that plunge. Free is a great motivator. And that’s what we are offering. You and I both know they won’t regret it! Have them email the gym to set up an orientation, which is also free. Once they’ve done that, we can set that up with a free week of training, that will allow them to come to the open gym time slots to do their foundations course. It is too good to be true. So let them know!

 

And lastly, some of you brave souls have embarked on the Opus Vita Challenge. 30 days of clean eating (And drinking) to help reset the body and develop better eating and health habits. If you are interested in joining us, it’s never too late. Here’s our link on Facebook to the group. Please join:https://www.facebook.com/groups/1223537807662865/ It’s a great resource to share ideas, ask questions, and also to find out exactly what we are doing. For some it feels way too strict to do, or perhaps you aren’t quite ready yet. If so, don’t be shy to join us, but with only a few limitations to your diet. Like, 30 days no alcohol. Or 30 days no bread. No sweets, etc… We are surrounding by temptations that sabotage your ability to thrive and be healthy. Rules, although at first seem way too binding, are at times necessary to invoke the change we are desperately demanding. Remember, there’s a difference between a wish and a goal. If you truly wish to be healthier and look better, then be sure to do something about it, not just dream it. Diet is no doubt your key. As you can’t exercise your way out of a poor diet. 

 

Let’s keep rolling, make this week as awesome as last!

 

Coach,

2017 Let's GO!

Happy 2017 to all of us to all of you. I hope everyone had a chance to sit back, reflect back on the past year. And, to think hard and contemplate on how to make the most of what you should feel is going to be an amazing 2017. I hope everyone is ready to blast out a new path this year, I know our crew of coaches are… You with us?

 

I have the luxury of taking almost all of our new clients through an orientations, and during it, I am almost always referencing one expression, and this is having a goal or a wish. I think about this all the time. We all have wishes. And we all have goals. But do not, for a second, confuse the 2. I wish to win the lottery. I say it all the time, you have to play to win, which I sometimes do. But, I have no actual plan to with the lottery. I can’t set benchmarks to achieve along the way to help me actually win. It’s a wish. It’s a nice wish, but nothing more. I have a goal to be healthier at my 41st birthday then I was on my 40th. The ladder truly is a goal. And, it’s a goal that I can accomplish by setting up tangible benchmarks along the way. Measurable things I can accomplish from now until August. Some are simple, like make sure I hit the gym a minimum of 4 times/week. Stretch for a minimum of 30 minutes for 2 days/week. I think you get the point about goals….. 

I want to hear all about your goals. So, by the end of the week I will sheets of paper on the desk upstairs, helping us identify what your goals are for 2017, and how we can help create tangible ways to help you get there. Motivation can come and go, but it’s having the discipline in your life to keep you on track. Having those goals will help you stay disciplined in times that motivation won’t be there. 

 

January just happens to be a nutrition challenge month. We are using a Facebook group to share the information. We call it the Opus Vita Challenge. If you are familiar with a whole 30, this is pretty much it. We try and tie in a point system to keep you on track. As well as this time around we want to create a buddy system to give you even more support. The group link is here: https://www.facebook.com/groups/1223537807662865/

To find out more about it, head to that page. If you are not on Facebook, no problem, just give me your fax number and I’ll send you the info ;) Kidding… email me and I can help. 

 

If I were to measure the success of the gym by how well you guys attend classes, and by how well you perform. I would easily say that December is our worst month. 1 month has to be last. And that’s ok. I’m sure we all had a ton of fun over the holidays. January is time take the bull by the horns and get after it. Make a point to tell your coaches your goals. Fill out the form on the coaches desk. Think about what you want to accomplish. And make a point to make it happen. Whether you think you can, or you think you can’t, you’re right! So be positive and aim high!

 

Last point of motivation for your best year to date. Certain scenarios in life are a numbers game. For example, applying for a job. You can be amazing, but, perhaps someone else happens to be just a little more desirable, so you miss out. Being healthy and fit has nothing to do with anyone else but you. You aren’t competing for a spot on the “Healthy”  team. That team is limitless and always recruiting. It’s up to you to want it. Work for it. Prioritize it. And it can be yours. There really isn’t that much different between those that look back on the year with a lot of success and those who are looking ahead to this year to capture what they missed out on last year. Stay strong, stay humble, and get after it!

 

If you are looking to see the training layout this week. Just get your butt in here! 

Training Layout Dec 26 - Jan 1

Christmas has come and gone, which is hard to believe. Then of course I look out the window to mounds of fresh snow and realize that it’s definitely the case. I hope all of you had a chance to enjoy the holidays. Enjoy the snow. And to share it with people you care about, as family isn’t defined by your bloodline, it has no boundaries. 

 

In the gym, the holiday season is always special. So many of you have expressed their gratitude, wanting to thank our team of trainers for how we’ve positively impacted your quality of life. And it’s humbling to hear, and, never gets old. It’s THE reason I have can honestly say, this is the best job in the world. Over the next few weeks, I truly hope that we can accomplish 2 extremely important things. 

 

1. Take care of our family. What I mean by that is…. Keeping everyone engaged and motivated in their training and health is a numbers game. It’s absolutely impossible to have everyone on the same page at the same time. The downside is, especially over the month of December, many of you get derailed with work, snow, and life. What I’d love is to get all of you back on the train! Know, that there’s a team of people that rely on you. We all count on each other. At the start of January we’ll be kicking off a month long nutrition challenge. It’s a great way to get back on track, and reverse some of those holiday habits that have crept their way in to the routine. 

 

2. Extend our family. People always ask me if January we see a big spike in memberships. And it’s not to say that we don’t get new members over that time, but it’s not as many as people think. Not too sure if it’s an intimidation factor. A commitment factor. Monetary…… I can go on. But, for those that are thinking about starting up. I’d like to share a few key points about what we do. 

-We are just regular people, not super human exercise crazed animals. We come in all different shapes, sizes, and abilities. Some are young, some are older. Some take CrossFit and training seriously, others still don’t remember half of the names of what we do 2 years in to their training. 

-To the core, every member here values their fitness, and is willing to work towards improving it. It’s really that simple. Some place a higher priority on their fitness then others, but they all are motivated to be fitter then yesterday. 

-Nobody cares how fit you are, either when you start, or when you are 5 years in. Seriously. It’s all about the commitment to moving better, improving, and “trying”. When I say don’t care, I really mean it’s not a competition and we don’t judge. Coaches meet once a week and review the past week and plan a week ahead. I can assure we are never discussing who’s the fittest. We are analyzing how you move. How to improve what you do. 

 

So, if you are thinking about taking the plunge, let’s talk about how we can be a part of making that happen. Contact us today- we offer a free orientation/assessment before you pay a penny. info@opusathletics.com.

 

As for our members that kept reading…. 1 more week until we are back on track with our usual templates. This week starts with a long one to sweat out all the bad stuff from the weekend… or good stuff, depending on how you look at it. And we keep things rolling all week long as we fill up your plate with class jam packed worth of movements.

 

Enjoy

Training Layout Dec 19-25

I cannot believe it’ll be Christmas in 1 weeks time! Insane how time flies. We’ve made it through that cold snap, now it’s time for some snow and slightly warmer weather! 

 

Some huge Milestones this past week at the gym. Lula got her first Muscle Up! And Austin hit one his many goals of cleaning over 300lbs, which in our world is a 137.5kg. Both remarkable achievements, both put a huge smile on my face. But really there’s only 2 words that come to mind. Hard work. In both cases these are things that don’t happen by accident. So many little things that were done right along the way to even have these things come to fruition. Congratulations you guys, well deserved. There’s a lot I can say about this, but there’s one thing worth noting. Lula hurt her hand pretty badly this spring. So much so that wasn’t allowed to use it. Wasn’t allowed to Mountain Bike. And if you know Lula, you know that mountain biking is her thing. She was racing world cup downhill the year before, it wasn’t just a hobby. So, as you do when there’s an injury, you stop coming to the gym, and wait for everything to work perfectly before training again. NO!!!! You work with what you’ve got. Lula avoiding many things, and for quite some time. Still not out of the woods yet, and might still be looking at surgery, she was able to achieve a Muscle UP. 2 actually. All while working around an injury. So, if you are reading this and hurt something on the mountain, or any where. There’s still so much that can be done in the gym. If you don’t think you’ll be better off for it, let this story change your mind.

 

For the week ahead, it’s a special one. We are hitting our 12 days of Xmas WOD on Wednesday. And our feats of Strength Saturday. If you’ve never done either, they are polar opposites. 12 days is a long WOD. Feats of strength of bunch of fitness tests. Both are meant to be fun. 

 

As for the holiday schedule. The only change out of the ordinary is on Monday the 26th we’ll be closed for Boxing Day. 

 

Enjoy the week! 

Training Layout Nov 14-20

How time flies. It feels like every day is a Sunday. A chance to look ahead, and a chance to reflect on the weeks past. When it comes to training, it’s all about what’s in front of you. Sure, what you’ve done is critical to your success, but, your success only lies in your ability to move forward, and that is what you need to look ahead to. That is what you need to cherish, and what should spark your ability to want to thrive. When you oversee a training crew of over 100, there is always reason to celebrate, but there are always a few that are going through a road block, a tough time. And I’ve been there. I’ve had my highs, and had my lows, and truth be told, it’s the lows that define you. What you need to know is this. What makes us feel alive is sweating. Like it or not, exercise, sweat, endorphins, are all things that make us feel good. When you get out of your routine, you lose those endorphins, and the world closes in. Every week I see that some of you are struggling to make it here. And I wish you knew how much you are missed. There’s a whole team of people that depend on each other. To provide that spark to grind through those tough workouts. To leave the gym a better you. To leave that knowing you are stronger that you were yesterday. And if you have to scale workouts because theres an injury to work around, you are not losing out, you are the big winner. You may not think it to be so, but, I can assure, 10 years of training others, whether privately or in groups, it couldn't be more true.  Those that continue to work to improve, whether it’s on a limited basis or it's full steam ahead, are going to be miles ahead than those who stop altogether. Your mind and body need your sweat, need your endorphins. So be here with your Opus family, we are here for you, please be here for us!

 

As for the week ahead, Monday couldn’t be a more perfect CrossFit day. You’ll need mobility. You’ll need strength. Speed, Power, Skill to make the most of it. But, it will all be over pretty quick! We’ll keep the rest of the week rolling- pushing strength boundaries, endurance, mixed with some skills in there. And a great finish to the week. 

 

Before I sign off, there’s been many asking for Mobility class to go back on the schedule. And I do hear you. It should be there. We are going to start to squeeze it in the schedule here shortly, as well as look in to how we can improve our overall class layout. So, any input on things you’d like from us, now’s a great time to let us know. 

 

Enjoy the week. 

Training Layout Oct 17-23

 

This post is here to pump you up about the week ahead. But I don’t know how relevant it is. Cause you guys are ready to go! With rainy season upon us, you are either in Whistler and training, or on vacation somewhere. Last week we’ve seen some incredible attendance from most of you. In other words, what else are you doing with the weather the way it is. So, keep it rolling, and hit it hard again this week.

 

My favourite this week is the Opus 60 WOD. I can’t wait to see how everyone does hitting it. For some, let’s see if you can sprint it. Others, pacing through just to make it happen. Either way, I’m excited. In fact, I’m sure I’ll have done it before Wednesday, as I don’t think I can wait that long. The rest of the week will prove to have it’s ups and downs. From the Monday’s single modality Benchmark, to Saturday’s Upper Body Pump from Lynne. 

 

If I can ask 1 thing…. That is for you guys to continue to record your data in the app, or at home on the computer. Some of you have been on top of it, but some have either been lazy, or haven’t used it at all. If you want to pull data from past results, you’ll need to use your computer to see past results. Once we are 3 months deep, you’ll start to reap the benefits of having everything recorded. So if you are on it, keep it up. And if you haven’t been doing it… then get on it!

 

Enjoy the week

Training Layout Oct 10-16

If you are not thinking that winter is around the corner…. then buckle up! Quite the snow line up there, Thanksgiving has past us by, and not too long now before winter season is in full effect. In the meantime, the change of season means you have to keep a few things in mind when hitting the gym.

 

1. It’s colder. And you might need more time to warm-up! So walking through the doors when class starts means you are late. And I don’t say it because you are holding up the class and it’s a nuisance. I say it because you owe it to yourself to get in here a few minutes early and start moving your body. For many, there are movements that put a high demand on the body to accomplish. Think overhead squatting. If you need to get things moving to make those happen, please arrive with time to warmup, mobilize, and take part in the group warmup. 

2. This needs to be said, because I need to protect you from yourself. And, that’s a good thing. Because you are willing to push yourself, that is why you get results in everything you do. Not just fitness! But, you have to make smart decisions in the gym if you want to continue to get fitter and train. In short, when we prescribe things, like weights for example, just because you can do the weight, or have in the past, doesn’t mean it’s appropriate for you at this very moment. If you know you can’t look good while doing a workout, then scale it down. You have my permission. You always do. For those new to the program, all the way to those that have been training CrossFit for over 10 years. I scale many things. And have zero shame in doing so. The one scenario might be if I trained for something specific, like a 1/2 marathon run. Or a CrossFit comp. Or mountain bike race. I would do absolutely everything in my power to compete at the level prescribed. But, coming to the gym isn’t a competition. It’s training. To quote 4x CrossFit Games Champ Rich Froning “In training I listen to my body, in competition I tell it to shut up!” 

3. Most everyone training with us has a greater passion than CrossFit. And that is more than OK. We love it! So, given the time of year, it means that most of you are hoping to be great shape for the upcoming winter season. Now’s the time of year to listen to your body. Those nagging bits that are bothering you, need to be addressed now! This week looks like the rain is coming, so, time to perhaps book that physio you’ve been avoiding. If you need some advice on who can help you deal with some of your misbehaving body parts, our coaches know more than a few practitioners who can help. Or even still, we know a thing or two about where to mobilize, as well as some pre-hab, re-hab exercises to make part of your daily routine.

 

If you’ve read this far, it was worth it. As this Saturday we do have a skills and drills session on the schedule. Its on Saturday, and is from 11-12:30. It is included for anyone with an unlimited membership. However, if you have a punch card, or are hoping to just drop in to the event, you will have to email to register. Cost is $30 including taxes. This session’s focus is on Push-ups and pull-ups. 

 

We’ve lost 1 day of training this week…. don’t miss out on what’s left!

 

coach

Training Layout Oct 3-9

Welcome to October! September is a fun month, as those that were away for the summer tend to make their way back. And…. it’s always fun to catch up! So, if you were waiting for summer to end to make your way back…… it’s time to get in here! 

 

We officially have 1 more week before we do our 3rd annual half marathon row on the Thanksgiving Monday. I’ve seen a few names up on the board. Big thumbs up! Please note, it’s expected that you do some rowing homework before next monday. As much as you are more than fit enough to row that distance. You should get your butt ready, get your mind ready, and…. have some goals to work towards. As nothing will sink your spirits more than sitting on the machine for 90+ minutes with no purpose to serve! I have last years times posted on instagram and Facebook. It can give you some guidance.

 

As for the week ahead. We are hitting the half way mark of our 12 week wave. Which, in of itself, isn’t indicative of any thing particular in this week of training. But more to the point we’ll start to see many of things we are looking to improve on start popping up over the next seven weeks. One thing we are introducing, is a strength layering in one of the endurance classes this week. It’s not as focused on lifting heavy weights, but using more unilateral movements. These movements can done with a lot of weight, however, our focus will tend to be addressing single leg imbalances, as well as transferring nicely in to SST (Sport Specific Training, ie. snow sports). 

 

Last but not least, some of you have seen the Nespresso Machine upstairs, and or seen me bouncing off the walls with caffeine in tow. In the next couple of days I should have a systematic approach on how to take advantage of it. In the meantime, you should know the following. We will be recycling and composting the Pods, as environmental impact is a concern. Believe me, it’s troubled me before knowing that the aluminum pods can recycled unlimited times, and the grounds can be composted. There is also a aerocinno machine, which froths milk. We will keep almond milk onsite to fancy up your coffee. Unfortunately, we will charge for this service. $1.50 for espresso, and $2.00 if you fancy it up with milk. For the short term, none of the systems are in place, so it’s all free for the time being. So enjoy!

 

Coach

Training Layout Sept 26-Oct 2

Let’s start by congratulating all the ladies who nailed the Brandywine Boogey this past Saturday! Thanks for representing. If this group doesn’t stir up the next wave of CrossFitters, I have no idea what will.

 

In looking at the week ahead…..it looks good! We’ve got a nice benchmark to start, and a nice one to finish. While we continue to plug away with our strength training, keeping me updating the leaderboard on a weekly basis! I’m lying, I actually can’t keep up.

 

Some noteworthy conversation… 

 

When out and about on the town, I often get asked how things are going at the gym. Whether small talk or not, this time of year people always feel that we get super busy as people are getting fit for ski season. And, it couldn’t be further from the truth. Are we busier in the fall, sort of, but it’s not indicative of ski season. I would say the average person makes it to the gym more in the fall than summer, so classes are busier. But for the most part, not a huge spike because ski season is around the corner. Should we change that? Anyone out there want to get fit only for ski season? Or are you happy getting fitter everyday, for anything and everything?

 

As members here, you are ambassadors of what we do. And, a big thank you is in order. We see so many new faces walk through the door because of you. What those new members, or new prospects need to understand is….. How hard you’ve worked to be where you are today. So many of our members have been training wth us for a very long time. If you are looking at someone who has been training here and say to yourself….. “they look good!” Or "wow, they are fit!”  I want to come to train with Opus and be like them. Well, you need to know, yes, it can be you. But only if you stick to your guns. I find myself saying, you either have a wish or a goal. It’s a goal if you are willing to work towards. It’s a wish if you want it to happen, but don’t do much to make change in your life or in what you do.

 

Enjoy the week!