CrossFit Open

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 Feb 6-12

By the time this training week is over, it’ll be mid February. Less than 2 weeks away from the open. If you’ve heard me bring this up and have no idea what I’m talking about, here’s a brief explanation. 

 

It’s the first step towards qualifying for the CrossFit Games. Which represents the less than 1% of the population. Before you can make the games, there is regionals. Want to make it to regionals, all you have to be in Canada West is in the top 20. Probably still in the less than 1% of those who compete in the open have a chance at moving on. So, why the OPEN you ask. Well, it’s a good time! Seriously. Once a week for 5 weeks, CrossFit comes up with a test (WORKOUT), and you do your best to complete that test as best as you can. Why is it a good time? Well, we all do it together! Every saturday we have a few times set aside in the late morning/ early afternoon to “throw down”. And if you’ve paid attention to how those that competed last weekend felt, don’t tell me you weren’t the least bit envious. And not to mention the FOMO from not competing, but the glow, and the drive in the gym last week. You too can fell that way. Minus of course the pain of doing 5 workouts in 2 days. Minus the torn hands. Minus the travel. But, will all the fun.

 

Although Saturday is the day to do the open, you’ll have the opportunity over the open gym times Friday and Monday. However, those days should only be seen as emergency. Doing it as a group is all the fun. To register, head to games.CrossFit.com. You won’t regret it! Oh, and how can I forget? Don’t consider yourself a Rx athlete? Don’t fret. There’s a scaled division. There’s also Masters categories. And, you don’t have to commit to scaled or Rx’d divisions. You can go back and forth. 

 

All your coaches can help you with questions about registering if you have any.  

 

Enjoy the week. 

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!