Events

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 

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 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 5-11

Lots of things to discuss on this weekly report, none of it has to do with the training layout. In no particular order:

 

It’s time to vote for the pique best of whistler, the pique newsmagazine annual survey. Get your hand in and vote, you can see it here: http://posting.piquenewsmagazine.com/whistler/Survey?survey=2807432

 

Christmas Party is this Saturday. It’s back at the gym, and it we are hitting up an old faithful theme. Christmas Sweater. It kicks off at 6pm, so that means no classes that evening. It’s a BYOB, BYO appy as a pot luck style. Family’s invited. 

 

The party has also been names Steph’s Farewell. Which is bitter sweet. Steph has been part of the CrossFit Whistler Opus Community for 4 years! That’s countless squats, pull-ups, high fives… and not to mention blood, sweat and tears. Ok, the tears are just me…… 

As coaches, we’re all so different. Yet, the one thing we have in common is our passion for training and health. All of our coaches are forced to juggle that passion and other jobs, other pursuits, and not to mention personal goals. If you know Steph, you’d know just how much is on her plate. Not only has she been employed full time for Whistler Blackcomb since she started. And is constantly seeking outdoor adventures, from biking to hiking and skiing in the winter. Oh, and if you are in the Netball scene, you know Steph. But somewhere between all of that, and coaching at the gym, she has found time for another career path on Message Therapy. If you are asking yourself, how does someone have time for all of that……well, the answer unfortunately became, there is not enough time for all of those pursuits. And after 4 years, with not enough time in the day, Steph is moving on. And although her days are too short, you’ll be sure that Steph will continue to fill hers up to the brim, making the most of the opportunities of what’s ahead. We wish her the best, and hope we haven’t seen the last of her in the gym. Her last official day of coaching is on Tuesday morning. So don’t miss out on one last ass kicking! Or, show up on Saturday and send her off in style. 

 

On a change of topic, it’s December. And that means a small change in the schedule. The 9am and 10am class on Mon/Wed/Fri has been morphed in to a 9:30am start. And rightfully so, most that have the opportunity to make it to the gym at that time are on the mountain. Since opening day, both those classes combined never exceeded 12 people, so combining the class makes for a much better training environment. If need to get your workout in earlier, then sign in to the open gym at 8. You don’t have to be there at 8 sharp, but do allow yourself enough time get that workout in before the 9:30am class starts. 

 

And last but not least. Did you know there’s been a cancellation/no show pandemic at the gym. Of course you know. We all know because we can all see who is registered for classes you are registered for. And we can then see who failed to show up. If you think we are not disappointed, you are wrong. So many times your peers are asking about you. As coaches, we are wondering where you are. I’ve said it before, and I’ll say it again. We all count on each other, and lean on each other. Don’t let us down. 

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 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!

Training Layout Sept 12-18

Let’s start with the Terry Fox Run. It’s next Sunday the 18th, it’s for a great cause and a great community event. The Four Season’s hosts the event, and did a great job last year. There are 2 distances to choose from, a 4.2km and a 7.2km. In english, it’s for all abilities. It’s also taking place of the running club on Sunday.

 

Speaking of events, it’s sugar free september. And wow!!! Out of all of the nutritional challenges, this one by far is the hardest to comply. Yes, a whole 30 is meant to be sugar free, but, when you are eating 100% clean and you suspect there is some sugar as an ingredient in a food…. let’s say un-necessarily in a beet salad. You wouldn’t consider yourself having cheated. After all, what’s so bad about beet salad. (FYI, sugar in the beet salad at Olive’s, and it’s delicious.) But to do that this month is a fail! And so yes, I have failed a fair bit in my sugar free month of September. And in most cases, I’ve been blindsided by foods that are healthy, mostly whole, and just those few ingredients, some sugar has been added. I’d love to hear how everyone has been doing. Personally, out of 11 days, I’ve cheated once on purpose, 3 times eating with family, 4 days accidentally, leaving only a few days where I could meet the standards. 

 

For the record, you guys challenge the heck out of me. On Saturday, Clo commented that had never done as many benchmarks as we do here. She’s trained at other CrossFit gyms. All within the same context of me saying just how many updates need to be made on the leaderboard, it’s insane how many times and scores have to go up there. Allow some explanation. First, let me explain why the leaderboard needs to be updated so badly…. It’s because you are kicking some major a$$! As coaches, we program to improve your fitness. Which, we measure in a series of benchmarks and tests, and the sign that we keep improving on our scores is a sign we are trending in the right direction. We definitely see this more in the summer. And it’s because many of our tests we can only do in the summer. And, it’s also because since we only do them in summer months, that means you are improving on scores you did last summer. Long and short, we need to know that our programming is working. And it’s really important, that on all levels, from our fittest athletes, to those who are brand new, can measure and see our results. I don’t want you to take my word for it. I need you to know. So, if you see a lot of tests, we may feel that it’s time to see you kick some butt, or, we want to create a baseline for future reference. 

 

And this all ties in to our new Zen Planner scheduling software. You can now enter your results from our daily workouts. It serves more than 1 purpose. Here’s why you should, other than everything I mentioned above.

- It helps coaches have data on what you’ve been up to. I can look you up, see how you’re doing, and check very specific things if necessary. Like, what you did for your last 2k row, to help guide you through the next one. Or to help you execute a row of a similar distance, or intervals perhaps. 

-It allows you to keep track so that you can see your progress! This is huge. You work hard, you’ve earned the right to reward yourself for your progress. 

-It creates a daily leaderboard. Ok, I’m not competitive;) I only will push myself to the point of nearly exploding. (It’s true, just ask Marley, Austin and Candice, I literally thought my arms would explode this week, and or I might pass out.) I didn’t get to that point because I wanted to better than anyone other than myself. I wanted to look at my results and know that’s the time I earned and worked for. Putting down for the world to see gives me that little bit of motivation. Of course, the system allows you to keep your scores private, and that’s not a problem, but, you can still see what’s been done throughout the gym. And hopefully that can give you that extra spark. 

 

You can track workouts on the app and on a desktop. They won’t be visible until the day of, and it’s up to you to choose to look at them. I’ve always liked not posting the workouts anywhere. So, please don’t use that information against you. Meaning, you better not cancel because you know the workout. They A- can still change before you get her. They can B- be wrong, i’ve known to make mistakes. And C-can easily be modified. 

 

You might find up to 3 workouts entered/day. So please make sure if you look ahead, you choose the right one. CrossFit, Comp, Endurance, Olympic Weightlifting. 

 

As for the layout…. no more words left to describe what we’re doing…. But you can also find out!

 

 

Jordan

Training Layout Aug 29- Sep 4

Welcome to….. no, not the Jungle…… to September! Yikes…… 

 

Some big news around the corner, and that is we are going to be changing our scheduling software starting September 1st! That is really soon. The main reason for the transition is for the ability to track our workouts. We’ve experimented with that feature before, and it was a great tool for those who used it. It went to the wayside due to price. Our new software will have it integrated, making it an easy choice for me to make. The other feature that has prompted the switch, is a better automation system that will keep me in touch with those who have fallen by the wayside. So, within the next few days you’ll be receiving an email prompting you to create a new profile on a new system. 

 

If you’ve read the last bit and thought…. fallen by the wayside…. that sounds like me! Well, this is step 1 to your wake up call. September is this week, and if you have been taking time off this summer, I hate to be the bearer of bad news…. But summer is over! Get your butt back in here. I’ve seen a few of those faces back already, which is a welcoming site. If you’ve had time off, remember, just because you’ve been active, it doesn’t make you ready for CrossFit. Full Range, Functional exercises will make you sore if you haven’t been practicing them. So, go 50% for the first week, if not, I promise you will be sore, and not in a good way!

 

There’s something else special about September, and that is one of our dietary months. This time around we are doing a new challenge. I will release the details shortly. It will be the zero sugar month. The premise will be, can you go 1 whole month without consuming sugar, or sugar like additives. I look forward to seeing your reaction to this one!

 

Oh, and if you are reading this in hopes to get a dial in to the programming side. I’m afraid all of my words have been eaten up by community information. But, the coles notes…. Last week was awesome. Some unbelievable efforts. More importantly, many of you really got a chance to test and learn a bit about yourselves. Some of whom were able to achieve some new PR’s and great results. Others who may not have had the PR moments all week long, but were really able to focus in on there path to success. Both scenarios are invaluable. I hope to get the long list of leaderboard updates for you guys shortly.

 

Oh, the week ahead. Tuesday we are doing HotShots 19, a Memorial WOD for the 19 members of the Granite Mountain Hotshots Firefighting team that tragically lost their lives in June of 2013 in Yarnell Arizona. That is during the endurance day, so don’t miss out! We’re testing a 1 rm front squat. So for those who hit a nice weight on Monday’s PL Total, keep those big weights rising on Monday. Wednesday we look to diversify the plains of which we strengthen and use our shoulders. While Friday and Saturday we continue plugging away at both trying to improve skill, yet increase our strength and work capacity. 

 

Enjoy the week, and get ready for some big things in September,

 

Coach

Training Layout Aug 1-7

It’s officially august. Scary! So all you summer heads, best take advantage of the next month. It also means it’s time to start looking at some fall running events, and get your training on. More on that in a bit.

 

Programming preview: We start the week off on a holiday, so that means a cheeky big WOD. We’re only open for 2 sessions. 10 and 11am. If you register, prepare to come in and get after it. For the rest of the week, we’ve got a few workouts that are just plain different than what we do on a regular basis. Look no further than wednesday’s CrossFit WOD, as it’s a nice twist on one of this years games WOD. As is Thursday’s endurance WOD, another games WOD revised from 14’. Both will be fun and challenging, but also appropriate for non-games athletes. We’ll finish the week off making sure we get all of our major lifts in this week, as we miss Monday’s strength session. Plus, Saturday will be another fun day of playing around with different toys.

 

Today Munny had us back getting our stoke for running back on. If you missed, you certainly did miss it. It was a fun one hour session out on the sea to sky trail that is mostly catered for those looking to do the brandywine boogy. Regardless of whether you have a specific run you are hoping to do, or, just want a group to fine tune your running skills with, make sure you join us every sunday at 9am. There’s a schedule up at the gym whiteboard upstairs. Plus our Opus Running Club Group on Facebook that will fill you in on the details every week. The sessions come with homework that you do on your own each week. Don’t miss out!

Training Layout June 6-12

Let’s start by talking about the Whistler Half Marathon. I was at the finish line to witness and to be a part of an unbelievable feeling. Trust me when I say everyone in the group of athletes that entered felt on top of the world. Nothing beats it! It’s way people do things that are hard, maybe a little outside their comfort zone. But trust me, I think that the most talked about topic at the finish line is what comes next! There’s always more, which we’ll take about shortly. 

 

Again, a huge congrats to those who ran on Saturday. Great Job by all! There were other photos, but not one photo captured everyone in the race. Another big thanks and shout out is to Coach Munny! He gave it his all in helping all of you. I know I don’t speak for myself that your help was invaluable. You’ve been a great addition to the team, and we don’t want the clinics to end! And they won’t……. He’s talked about Stand Up Paddle Board Clinics. Beginner Mountain Bike Clinics. Plus, there’s no need to stop running either. We’ll take some time this week to formulate scheduling and to keep the momentum rolling. 

 

As for running events that should be on your radar…. The red bull 400 Saturday july 30th, 2016. Copy and paste the link to see details:http://www.redbull.com/ca/en/stories/1331788312795/red-bull-400-returns-to-whistler-for-2016

The Salomon Valley to Peak Race, Sept 3rd 2016. http://store.whistlerblackcomb.com/Content/Commerce/Products/DisplayProducts.aspx?ProductGroupCode=2425&ProductCategoryCode=30417

The Whistler Ultra 50, Oct 15, 2016 http://www.bcathletics.org/Whistler50RelayUltra/

All 3 of the races have relay components, or can be done Solo. The great news is that they all leave a great amount of time to prepare. Both from a training perspective, and to organize teams. 

There are more out there, and not to mention there’s comfortably numb this weekend. It’s june 11th, meaning this saturday! Website here: http://www.comfortablynumb.ca/

 

As for the week that lies ahead. It’s hard to find a true highlight. Friday is a great little test. Wednesday will be too. And the strength layered in is again continuing to build. From the endurance side. Phil is here this week. So, in true form, we’ll use him to help with Tuesday’s class. It’s a classic rowing test. For those that have been running hard, your improved cardio should help squeeze out some extra seconds and finish faster. Also, more importantly, it’s a great idea for those new to the gym to come to Tuesday’s endurance class. Phil is a game changer when it comes to rowing. Not only will he help you improve on your results and technique. But his passion will translate down, and help you fall in love with the devilish machine. 

 

On the Lifting side. We will be doing EMOM’s and complexes during the week. Snatching on Tuesday, with Clean and Jerking on Thursday. While on Saturday we will be doing a bit of both.

 

Enjoy!

Momentum..... And somewhere down the line, our weekly training layout

Momentum is everything:

It’s 10 plus years I have been living in the strength and conditioning world. It’s hard to say whether that’s a short period of time, or a long one. In many ways it feels insignificant, as there’s no way in the world I am done learning. But, on the other hand, it’s over 25% off my life to date. 

I wanted to dedicated a little time to talk about a simple word. It’s momentum. Yes, we can all google it if we want the definition. But you know what it is. But, I don’t think you realize the significance. Just how important it is to your success in life. Oops, I mean your health. No, what I really mean is the gym. 

I get asked many questions about the gym. But this one comes up a lot. People want to know how many people who do foundations, continue to train at the gym? The people asking are the ones who are still here, so what they are politely referring to is. How come I am still here, and so many of the people that started around the time I am aren’t anymore?

Before I answer that question specifically, I want to say a thing or two about success. You hear things like success is contagious. Expressions that refer to being on a roll. Successful people talk about routine. They talk about discipline. I’ve come to realize that life doesn’t need to be all that complicated. Or rather, there’s no need to look to for outlandish explanations for things that can answered quite simply. 

The way to be successful in CrossFit is to have momentum on your side. That’s all you need. Nothing else. Those that continue to train and be successful, all have momentum on their side. Some have more than others. But, I can answer so many of questions by explaining the amount of momentum, someone had, or lack thereof. 

Let’s look at diet. Since so many of you are doing the Opus Vita 30 day challenge. First off, 30 days in there so that you can gain enough momentum so that when the 30 day is over, you keep up your good habits. Then there’s those who have done these diet challenges before. Most seem to say that it’s way easier getting into the routine. Why? They are doing it again because they know it works. They would like to maintain a healthy lifestyle of eating and exercising. But they lost momentum along they way, and just needed a kick start to get back on track.  

Did you once upon a time have the ability to eat really well? Be extremely discipline in the face of peer pressure? Or just simply be able to resist that nightly sweet tooth before bed. What you had was momentum on your side. It’s not as if you had discipline, lost it on the ferry back from Tofino, and are looking for it again. Discipline is either in you or not. But it was momentum that kept you on track. It was easier to keep going, then to stop your way of doing things. 

How about getting fitter? Meeting your training goals? Do you know what that the most successful clients/athletes we have in common? They are in the gym the most consistently. Not necessarily the most often. They are consistently able to keep their routine. They have momentum. By now you know I am referring to the definition.

Def: Momentum is generally used to mean increasing forward motion. A boulder rolling down a hill gains momentum. So does a great idea, a team on a winning streak, or the economy.

An object in motion, stays in motion. These people don’t stop. They continue to move forward. They gain “momentum”. Making it hard for them to stop. These clients, you know them by name. They are the ones you expect to see when you show up in class. Maybe you are new to the gym. Maybe you are hoping to be a fitter version of yourself. I am here to tell you that it’s up to you. You don’t have to be great to start, you have to start to be great. That means start with day 1. Show up to do an orientation. 2, get through your foundations if you haven’t already. 3. Set yourself a routine where you make it to the gym consistently. We suggest start with a minimum of 3 times per week. Sure, you’ll need discipline to stay on course. But trust me, once you are there, all you have to do is be that boulder rolling downhill. That is how it works! It’s how Yoko went from zero pushups, to idolized by all. How Brew continues to shed weight, lift more weight, and improve mobility. How Chris Munro just won the 15km distance on the Loop the Lakes event in Squamish. How Marley continues to climb the leaderboard on every workout we do. I can keep going, those are by no means the only ones. The improvements happen across the board more consistently by those who are here regularly. Those who can make it their routine a real routine have momentum on their side. Those with momentum, have a hard time slowing down, and they are the most successful. 

So, whether you are looking to get started. 6 months in. 1 week down on the 30 day challenge. Your goal is to keep moving. The more momentum you have, the harder it is to lose it. 

So the answer to the original question is, those who are here gained momentum. Those who are not, did not.

For those who are reading in hopes for a training layout. I suppose I will offer it too. With the weather about to turn, we are planning to avoid a lot of outdoor based WODs for the week. One of my favourite benchmarks this Monday. I know I say that a lot. But it’s true. It’s often people’s first Rx’d workout. I am really looking forward to Friday’s WOD. Perhaps my favourite Open WOD of the year, only this time it is a little nicer. Plus, I am loving how well you guys are doing with our strength training. So many of you are getting stronger, and doing it the sustainable way. Not by heavy volume cycles, not by overdoing the lifts. But through variance, practice, and good old fashioned hard work. 

Last but not least. This week Austin will be back coaching. Welcome back Duster!

Training Layout May 9-15

This weeks marks day 1 of our nutrition and health challenge. If you are participating, please let us know. We are using facebook to share information. It is a closed group, so you'll need to ask for permission to get inside. Our main focus is to create better habits, better lifestyle choices that can last. The result, a sustainable, fitter you! 

The week ahead looks good! I've casted one of my personal favourite benchmark workouts. Our continued strength remains, as we've seen some great strides. The main bonus this week is.... Phil. He hosted our rowing clinic on Saturday, and will do his best to lend a helping hand during this weeks rowing. If you have any rowing questions, or would like a helping hand, reach out here cause phil would love to help. 

If you are curious as to what's floating around the thoughts of coach.... It's trying to capture your thoughts and goals. Are you training for something in particular? Whistler 10k? Whistler half? Comfortably Numb? Redbull 400? Sharing that info is crucial, sometimes there's some specific programming we can offer. Other times, it's just a community of support. Some of the crew did the redbull 400 last year. Said it was awesome. If anyone is interested, we should put some teams in. 

So, what's on your list this summer? And how can we help?

Coach