Nutrition

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 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

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

Training Layout May 2-8th

I don’t know about you, but, I feel as though the balls been rolling at the gym. IMHO the programming has been working out how according to plan. Those that have been hitting the extra running with @munnymunny have been getting so much better at their craft. And if you look at the left hand side of the whiteboard, where we have a list of times/scores that belong on the leaderboard. Let’s just say that list is getting a little long.

 

Starting May 9th will be our Opus Vita May Challenge. It’s very simple. A 1 month challenge to create a healthier you. Yes, it’s all about getting through the month better looking at the other end. But, what it should be about creating better lifestyle habits so that you can just be awesome all the time! We have created a closed group on Facebook where I will share the document to help track your challenge. As well as a great place to ask questions and share ideas. If you are not part of that group, let one of the coaches know, and that can easily be arranged.

 

As for the specifics of this week. For the CrossFit Programming Look for a chance to test your back squat on Monday, and follow that up with a WOD that’s a personal favourite of mine. Simple, short, but really challenging! Wednesday’s a nice chipper, which is usually found on endurance days….. Friday we are doing a workout that is done in foundations, so it’ll be awesome to see how some people do that that have come through foundations in the last year. And saturday put those gymnastics skills to use.

 

Endurance… Coach phil will be in town for about two weeks, arriving later this week. We’ll look to get him in here when there’s rowing going on. And do our best to set up a rowing clinic, it looks like it’ll be Saturday the 7th. But we are working some details to set that up. We’ll keep you posted! Oh, and running WON’t be a focus this week in endurance. With potential of rain on the horizon, prepare to tackle the rowing and skipping a little this week. 

 

Enjoy :)

Weekly Training Layout- April 25-May 1st

Before we get in to the business of the week ahead. May is supposed to be a month dedicated to your nutrition. So it’s time to start thinking about the challenges that lie ahead. Personally, I do believe that eating strictly should not be an “All the time thing”. Having said that, I do believe that no matter how well you think you eat, there are things that you probably shouldn’t. That is why, over the calendar year, it’s nice to reset your habits, reset your body, and be nice to yourself. Our Nutrition calendar, looks at the following months to be strict, January, May, September. Not so say that you can’t do it any other time, but these months tend to lend itself well in the Whistler Calendar. 

 

That was a long way of saying we are doing another Opus Vita Challenge for the Month of May. A month where we are looking to eat well, train hard, and get results. After all, who doesn’t want to look good for beach season. 

 

Now to what lies ahead: When I look ahead to this coming week and beyond, it’s hard not to get excited to hit the gym. As a whole, I see so much of you guys getting stronger, getting fitter, and becoming more confident in yourselves. Lot’s of PR’s being had, and a lot on the horizon. The forgotten art of improvement is to try really really hard. Seriously, i somewhat say it jokingly. But think back to learning to ride a certain mountain bike trail, or ski run. You would have worked your tail off to master it, to say you can ride it. Probably fallen down a few times in the process. Those were the days where you'd say that you’ve improved your riding skills. Hop on your bike, or skis, and get into cruise control, sure it’s fun. But, don’t think for a moment you are improving by showing up. 

 

Improvement doesn’t have to be about intensity. It could mean mastery. Meaning, it may not mean you are trying to PR your back squat. Not every day can you lift at a max, or should you. But, you sure can be trying to have the prettiest squat in the world. Not just go up and down. Or even in regards to a WOD, you may not strive to finish first, but you can do your best to make every movement as perfect as you can.

 

What stands out for me this week is……the continuation of that added strength volume of work. Those running WODs. Where running can be just a plot? Or starting to increase your running speed? Or better yet, running faster and the ability to recover faster from those runs? My personal favourite has to be Saturdays. I know most of you don’t have it as a staple of your training routine. But you should. Not only can you hit some specialty classes- Olympic Lifting, Gymnastics, Endurance, but, it’s a day, where this week is another example, or being able to use some strongman toys. 

To see the image of our layout, head to follow us on INSTAGRAM.

Enjoy the week,

 

Coach