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:

The Salomon Valley to Peak Race, Sept 3rd 2016.

The Whistler Ultra 50, Oct 15, 2016

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:


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.



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. 

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Enjoy the week,