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! 




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. 




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!



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.



2015 Thank You. 2016, Let's do this!

The clock has struck midnight, and it's officially a new year. Time for all of us to reflect on the years past, and set goals for the year to come. 


We all know Whistler is not your average town. From the outside looking in, this is heaven on earth. But truth be told, it's not alway Unicorns and Rainbows. Take the holidays for example. Most of my friends are working over the Holidays, and probably their busiest time of the year, and don't necessarily have the opportunity to be with their entire family. But, what we do have is each other, our Whistler Families. And I can feel that Christmas Spirit, or, for the sake of being PC, Holiday Spirit. There's a genuine refreshing sentiment I not only see between the members of our community, but within those around town. And it takes us through the amazing time of the holidays, which is where we are today. A chance to start the next year off right. To be grateful to not only what's around us, but more importantly, who is around us. How to fulfill our lives, and hopefully, in turn, that means fulfill those around us, and the environment we live in.


Nowadays, to look back at your year in review, there's an app for that. Seriously, Facebook will do it for you. Thankfully I have safeguards in place that prevent me from spending too much time on social platforms, aka Amanda, so I will have to do this one by feel. 


How can this not be the first thing that comes to mind. We've changed our name. For me personally, although it was something I wanted to do for over 2 years, I am still very emotional for having done it. And not just because the name represents my late father's business, because that will always be front and centre. But it means I had to finally give up the battle of defending the perception of CrossFit. Even though after 10 years of building a positive community and reputation of training in this area. Empowering all walks of people to live happier and healthier lives. Having been a stepping stone for at least 5 others to start a CrossFit gym of their own. (Of course CrossFit Whistler wasn't 100% for all of these changes in people. But you can be sure we played a role.) Yet there's so many people with a strong opinion of CrossFit without knowing much about the program both locally and globally is beyond me. I guess that's just the world we live in today. The rate at which information and misinformation can be passed on nowadays is incredible. So our name change is here to ensure whatever public opinion is of you, the individual who trains our programming, or, the gym itself, is 100% warranted. 

Welcome to the new Era of Opus Athletics, where we do more than just CrossFit. (Which has always been true....)


As a gym owner, how do I look at success? Is it by how many members we have? How many clients train per day? By how many Airdyne's we have? Is it how fast someone can do Fran? Or how much they can DeadLift? All of those things are byproducts of what I consider success. 

I feel successful, the gym IS successful when people succeed in life.

  • When a young teenager trains with us, learns how to properly use his body. Meaning, can properly do all forms of functional movements. Learns the value of hard work and training. Takes his new and improved fitness to the playing field, and becomes a better athlete, a better teammate, a better leader, and a better role model.  That is success. That young teenager didn't train with us 12 months of the year. So it's not about membership or attendance, or any business data point, it's about the person.
  • We've seen people run 1/2 marathons with confidence. Run from the valley to peak with no specific training. Winning bike races. Travelling the world on bikes telling storey's- (That's no typo!) That's success!
  • Let's not forget you, who had some pretty chronic pain. So much so that the outdoor sports that were so much a part of who you are, could no longer be enjoyed But are now back in the mix and stronger than ever. That is success. 
  • And how about the confidence you bring to your world outside the gym. That feeling you get by overcoming physical obstacle every day, translates itself in to the workplace and your personal life. Where you are no longer shy or intimidated to take chances and chase your dreams. That is success. 
  • And what about the countless confident young Mom's out there. Taking on the most breathtaking life experiences one can ever encounter in; Pregnancy, Child Birth, and Motherhood. All of which are flourishing beyond belief. Having the guidance from all of you, the community, and the confidence you instil, our next generation is sure to be ready to guide us in to a bright future. That is success.

YES, that is success. And it is all around our community. It's not just measured by how you look in them jeans. Or, whether you are better at the sports you love. It's a product of being a better you. And at the end of another year, I can't help but think of all those successes! I am proud to be a small part in that. And is why I will always have the most rewarding job on the planet!

2016-Time to look ahead

Before I started training CrossFit, I was big in to New Year's resolutions. Somehow, since then, not so much. Part of which is due to the fact that CrossFit keeps me motivated. But, more importantly allows me to continually smash my fitness goals, my life goals. What I tend to more of during this time of year is to be thankful for my family, my health, and to keep that a priority going forward. But.... it doesn't mean that there aren't goals to look forward to in 2016.

some 2016 goals 

January opus vita challenge

Starting Monday January 4th, you are all invited to kick off the New Year right! Introducing our new Nutrition and Fitness Challenge called the Opus Vita. We will set up a point system on how to track staying on top of your fitness, as well diet too. For the remainder of month we hope to challenge you to be a better you. Both diet and lifestyle to start off 2016 in the right direction, and never look back!

2016 crossfit open

It happens every year. And it is CrossFit at it's purist. Random, measurable, and challenging tests. Get yourself geared up, starting February 25th, once a week for 5 weeks CrossFit will put out a workout. And, for those participating, which I hope is every single one of you, will do that workout and submit a score. Yes, there will be a few of you who are actually competing in the Open for something- a chance to qualify for Regional competition, and eventually the games. But most, I'd guestimate over 99% of those registered in the world are doing it for fun. For a chance to challenge themselves. For no other reason than for the challenge itself. In fact, I've had a few email enquiries already for guests hoping to participate at our gym who are visiting Whistler during the Open schedule. For all of you, I hope that you are going to add this to your goals of 2016.

running races, triathlons, bike races

There's too many to list. But I do know that many of you fancy yourself a marathon. Or a half marathon, or a 5k, or a mini tri, or the Gran Fondo, or...... There's too many out there to list. I am hoping that come summer, you guys have something fun and outdoors as part of your list of events to do. One of my personal goals was to get as many of you as possible signed up and registered for either the Whistler half marathon or 10km or 5km. Of course it doesn't have to be you doing it with me. But it could be, and it should be. It's a local event, put on by a great local herself, Christine Suter, who is always a pleasure to support. It doesn't have to be the Whistler run, it could be anything your heart desires. Giving yourself an endurance goal over the summer is a great way to make your training accountable going forward. 

Crossfit competitions

Summer and Fall seems to be the season for a CrossFit throwdown. There are a few events that our crew have always had a great time with, and that could/should be something you keep on your radar. Uncle Rob's CrossFit Burnaby confederation cup. Jesse and Heather's CrossFit Squamish Fall Challenge. Plus many more that are a short drive away. 

start with a goal

Your goals don't have to align with mine, but, you should have some. Accountability is key to successful training. Having tangible goals, something to train for is what can make the difference between having a hard time waking up only to skip that 6am class, or staying consistent with your training and making it happen. I hope our Opus Vita Challenge can start the new year off right! I know it will for me. And I don't have any intention on looking back.

Finish Strong

All of what you do here, at the gym, is all about helping you be successful in all walks of life. Not just fitness. There are certain constants in life that can never been ignored. And I am not talking about death and taxes. I am talking about hard work and success. And you can consider or measure success any way you'd like. No matter how you come up with your formula of success, it doesn't come without hard work. It doesn't come without effort. It surely doesn't happen by accident. This rollercoaster ride we are on, can take you wherever you want to go. Make sure you are strapped in, and ready for ups and downs that lie ahead. Those that are geared up and ready to finish strong, have nothing but good fortune ahead. And I hope nothing more than for your successes going forward. 






We want you to start your 2016 with bang. We are making your decision to start training with us that much easier. Here's your incentive!

50% off a month of training when signing up for a multi month membership. Valid through Jan 2016

You can receive your discount 1 of 2 ways. Here's the fine print.

  1. If you are new to what we do, then we need to bring you up to speed. We call the first step to what we do Foundations. We are running a foundations course starting Jan 11th. It's a 2 week course with classes MON-WED-FRI with class times either at 8am or 7pm. Signing up for the course means you can attend all 6 sessions at the times being offered. If those times aren't convenient, then you would be best served to do our Foundations privately. Our private foundations consist of 3 sessions, with scheduling times being more flexible. Once you've completed either of our foundations curriculum, and you sign up for our seasonal membership or our yearly membership, will will give you 50% off of your first month. That's a savings between $80-$87.50. That must be purchased by January 31st, 2016.
  2. If you aren't new to the training we do, then you wouldn't need to go through foundations to start right away. You can receive the same discount as above, it would be applied to your second month of either the seasonal or yearly membership. Purchased before January 31st, 2016.


Why train here at opus athletics?

The number one reason is...... you get coaches. You're not paying for a gym membership per say, you are getting a team of coaches that work with you to get you to your goals. We help you move better, do exercises correctly, and ensure that what you are doing is safe and effective for you. 

To further that point, I run in to a lot of people around town asking me what I think about our competition and what they are doing. And what we are doing to keep up. I see fitness trends pop up all around town. Flyers for this, ads for that, which is great because Whistler has great choices, and great services to go with it. So again, where does that leave us?  Well, it leaves us exactly where we started, already all about it! We're lucky, with CrossFit the core of what we do. We have been perfecting the craft of being good at all things fitness. It's not as if we don't do H.I.I.T. (High Intensity Interval Training), or focus on Endurance Training, or Core work, or Olympic Style weightlifting, or Gymnastics. We do it all, it's just that we don't do any one single thing. If we did, our scope of fitness would be limited. So, we do all of it. And we are not just doing it, we are experts at it. Most of the trends out there are taking bits of what we what we already do. Why, because it works! But it can't breed the same results without incorporating all what we do. We have been using all of what we can to build measurable and improved fitness to all of our clients. Regardless of ability level. And apply it to all types of fitness goals. 


Not convinced?

Not a problem, that's a good thing. Let's meet to answer all of your fitness questions. Let me help explain what we do. How our programs work. How CrossFit works, if that's what you are looking for, or how our specialty classes work- Endurance, Olympic Weightlifting, Barbell Strength and Conditioning. You can book a free orientation by emailing info@opusathletics.com and I'd be happy to set that up.


Happy holidays

I hope you enjoy your holidays, and a Happy New Year. If you want to start the New Year, Fitter than last year, join our growing list of clients who can say that year after year!