crossfit

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 Blog April 24-30

I don’t want to do the math, but, I’ve written countless blogs since becoming a CrossFit Affiliate. Believe me when I say I am no writer, but… the one thing I never have trouble coming up with are things to write about. I am going to choose today’s topic, but, here are a few that I want to share coming. Let me know what you’d like me to rant about in the near future:

Supplements

Diet

Competing

Life balance and training

 

Today I want to discuss how important you are to each other. The concept of how without others doing what you do, there’s no way you’d be accomplishing what you are today. I’m going to take you on a trip in the way back machine. It was 2005, I was training at CrossFit North, CrossFit’s first affiliate. At the time I was there, they had actually been operating a few years already, so it wasn’t their first rodeo. They had this club called the sub 10 club. And if you completed certain benchmarks in under 10 minutes, you’d get a free T-shirt. It was super cool. At the time, to complete Helen for example, in under 10 minutes was no easy feet. So, aiming your sights to finish under that time got you in the club. Why 10 minutes? Well, at that time, it was hard to do. Is it easier now? The short answer is yes. And here’s why.

 

If you have never measured CrossFit before, and someone has you do Helen. You basically feel like you are going to die. So, for arguments sake, you finish in 12 minutes. So, 3 months later, 2 attempts later, you finish in just under 10 minutes. You’d be on cloud nine. Pushed even harder, probably still felt like you were going to die post WOD, but were ecstatic that you improved by 2 minutes. You probably say to yourself, I bet there isn’t that many people out there that could do Helen sub 10. But low and behold you go back home, and all friends have been doing CrossFit. And, little did you know, they all do Helen, and…. they all have better times. Some in under 8 minutes. Now, you know not all of them are fitter than you. So, next time you do Helen, just a week after you broke the 10 minute mark, you bust out a time in under 8 minutes. 

 

If you don’t think this scenario is plausible you are dead wrong. The power of belief can take you places you never thought possible. And, in this case, the fact that you know that Helen can be done by people you know in faster times than you’ve accomplished. Our minds always stop us before our bodies fail us. Yes, that time you thought you gave it all. Well, apart for maybe once or twice…. you actually had more. You just couldn’t access it.That belief will take your mind places your body originally didn’t want you to do. But it can, and it will. You just need to right circumstances, the right motivation.

 

Am I a competitive “Crossfitter”? The answer is not really. I am not sad, or have a sense of failure when someone does something better than me. (If I did, I’d be a pretty sad guy.) But, I do feel good when I do things well, and it fuels my fire to try and be on top. So, this is why it’s super important we measure what we do. So, there’s a relative measuring stick to the people I know. And, whenever possible, to train with those people that inspire me to do my best. And now, because we measure everything through the app, whether I train with you or not…. You help me believe that I can do more than I would if I were at this alone. 

 

Let’s be honest, we only improve because we try hard. Not because we are first. And, trying hard, and I mean really pushing, is only enriched by those around you. Sometimes that means those you do a workout with, or, it can expand to everyone who did that workout in the gym that day, or even to those who do CrossFit worldwide. I can’t go as far to explain the psychology behind this all. But, believe me, we all need each other to push the fitness boundaries. After updating the leaderboard last night, collectively you all are believing more than those that came before you. And that’s amazing. I see so many records falling this summer if all of you keep pushing each other. Keep making each other believe. 

 

So keep it rolling, the best is yet to come! 

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 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 Dec 19-25

I cannot believe it’ll be Christmas in 1 weeks time! Insane how time flies. We’ve made it through that cold snap, now it’s time for some snow and slightly warmer weather! 

 

Some huge Milestones this past week at the gym. Lula got her first Muscle Up! And Austin hit one his many goals of cleaning over 300lbs, which in our world is a 137.5kg. Both remarkable achievements, both put a huge smile on my face. But really there’s only 2 words that come to mind. Hard work. In both cases these are things that don’t happen by accident. So many little things that were done right along the way to even have these things come to fruition. Congratulations you guys, well deserved. There’s a lot I can say about this, but there’s one thing worth noting. Lula hurt her hand pretty badly this spring. So much so that wasn’t allowed to use it. Wasn’t allowed to Mountain Bike. And if you know Lula, you know that mountain biking is her thing. She was racing world cup downhill the year before, it wasn’t just a hobby. So, as you do when there’s an injury, you stop coming to the gym, and wait for everything to work perfectly before training again. NO!!!! You work with what you’ve got. Lula avoiding many things, and for quite some time. Still not out of the woods yet, and might still be looking at surgery, she was able to achieve a Muscle UP. 2 actually. All while working around an injury. So, if you are reading this and hurt something on the mountain, or any where. There’s still so much that can be done in the gym. If you don’t think you’ll be better off for it, let this story change your mind.

 

For the week ahead, it’s a special one. We are hitting our 12 days of Xmas WOD on Wednesday. And our feats of Strength Saturday. If you’ve never done either, they are polar opposites. 12 days is a long WOD. Feats of strength of bunch of fitness tests. Both are meant to be fun. 

 

As for the holiday schedule. The only change out of the ordinary is on Monday the 26th we’ll be closed for Boxing Day. 

 

Enjoy the week! 

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 Nov 14-20

How time flies. It feels like every day is a Sunday. A chance to look ahead, and a chance to reflect on the weeks past. When it comes to training, it’s all about what’s in front of you. Sure, what you’ve done is critical to your success, but, your success only lies in your ability to move forward, and that is what you need to look ahead to. That is what you need to cherish, and what should spark your ability to want to thrive. When you oversee a training crew of over 100, there is always reason to celebrate, but there are always a few that are going through a road block, a tough time. And I’ve been there. I’ve had my highs, and had my lows, and truth be told, it’s the lows that define you. What you need to know is this. What makes us feel alive is sweating. Like it or not, exercise, sweat, endorphins, are all things that make us feel good. When you get out of your routine, you lose those endorphins, and the world closes in. Every week I see that some of you are struggling to make it here. And I wish you knew how much you are missed. There’s a whole team of people that depend on each other. To provide that spark to grind through those tough workouts. To leave the gym a better you. To leave that knowing you are stronger that you were yesterday. And if you have to scale workouts because theres an injury to work around, you are not losing out, you are the big winner. You may not think it to be so, but, I can assure, 10 years of training others, whether privately or in groups, it couldn't be more true.  Those that continue to work to improve, whether it’s on a limited basis or it's full steam ahead, are going to be miles ahead than those who stop altogether. Your mind and body need your sweat, need your endorphins. So be here with your Opus family, we are here for you, please be here for us!

 

As for the week ahead, Monday couldn’t be a more perfect CrossFit day. You’ll need mobility. You’ll need strength. Speed, Power, Skill to make the most of it. But, it will all be over pretty quick! We’ll keep the rest of the week rolling- pushing strength boundaries, endurance, mixed with some skills in there. And a great finish to the week. 

 

Before I sign off, there’s been many asking for Mobility class to go back on the schedule. And I do hear you. It should be there. We are going to start to squeeze it in the schedule here shortly, as well as look in to how we can improve our overall class layout. So, any input on things you’d like from us, now’s a great time to let us know. 

 

Enjoy the week. 

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 Oct 3-9

Welcome to October! September is a fun month, as those that were away for the summer tend to make their way back. And…. it’s always fun to catch up! So, if you were waiting for summer to end to make your way back…… it’s time to get in here! 

 

We officially have 1 more week before we do our 3rd annual half marathon row on the Thanksgiving Monday. I’ve seen a few names up on the board. Big thumbs up! Please note, it’s expected that you do some rowing homework before next monday. As much as you are more than fit enough to row that distance. You should get your butt ready, get your mind ready, and…. have some goals to work towards. As nothing will sink your spirits more than sitting on the machine for 90+ minutes with no purpose to serve! I have last years times posted on instagram and Facebook. It can give you some guidance.

 

As for the week ahead. We are hitting the half way mark of our 12 week wave. Which, in of itself, isn’t indicative of any thing particular in this week of training. But more to the point we’ll start to see many of things we are looking to improve on start popping up over the next seven weeks. One thing we are introducing, is a strength layering in one of the endurance classes this week. It’s not as focused on lifting heavy weights, but using more unilateral movements. These movements can done with a lot of weight, however, our focus will tend to be addressing single leg imbalances, as well as transferring nicely in to SST (Sport Specific Training, ie. snow sports). 

 

Last but not least, some of you have seen the Nespresso Machine upstairs, and or seen me bouncing off the walls with caffeine in tow. In the next couple of days I should have a systematic approach on how to take advantage of it. In the meantime, you should know the following. We will be recycling and composting the Pods, as environmental impact is a concern. Believe me, it’s troubled me before knowing that the aluminum pods can recycled unlimited times, and the grounds can be composted. There is also a aerocinno machine, which froths milk. We will keep almond milk onsite to fancy up your coffee. Unfortunately, we will charge for this service. $1.50 for espresso, and $2.00 if you fancy it up with milk. For the short term, none of the systems are in place, so it’s all free for the time being. So enjoy!

 

Coach

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!

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!

PROGRAMS-What we offer and How we offer it

If you look at the schedule, you'll see that there are offering more of our specialty classes. Endurance and Olympic Weightlifting classes are now offered 3 days/week. This, along with a slight twist to the general programming should make for a much improved product.

DID THINGS REALLY CHANGE

In many ways the answer to that question is no. In the past, CrossFit was the core of what we did 5 days per week, and specialty classes 1.5 days per week. However, within the CrossFit programming we would always program days where we specialized. Meaning, even though Thursday was the day to attend an Endurance class on the schedule. You could be sure to see a CrossFit class early in the week that had an Endurance focus. The only difference between the layout now, and before the change, is that everything is a little more transparent. It is clear as mud that on Tuesday, if you'd like to come get your sweat on, come to an Endurance class. 

Obviously this is different from how we've done things in the past. But, from a programming perspective, it's really not all that different. It does however change things from the client's perspective, and that is to allow you to get more of what you are looking from a class by choosing the right one. 

PROGRAM LAYOUT

CROSSFIT: M-W-F-Sa

If you are all about the CrossFit. Training for anything and everything. Love the idea of the unknown. And are looking to eliminate any weakness in your fitness game. Then you should be pumped! Yes, you did loose Tuesday as an unknown workout. But in exchange, here's what you gained.

  • More Skills: You can really get after your weaknesses on Tuesday and/or Thursday. If long workouts/cardio is not your forte, then get your butt in to the endurance sessions. And if you have cardio for days, but need to work on your barbell skills and strength, then come to the olympic weightlifting session. 
  • Better CrossFit Programming: Because we can offer our endurance classes on a regular basis, our CrossFit programming can be a little more "CrossFit". Higher skills and higher intensities. We can do this because we know, with 100% certainty, that those who are looking for the lighter side of CrossFit, the longer side of CrossFit, can get exactly what they are looking for 3 days/week. So if our CrossFit seems to be very strength and skilled focus, it's now not only the best way to up your CrossFit game, but, the perfect compliment for the endurance athlete. Win Win!

OLYMPIC LIFTING: Tu-Th-Sa

Our coaches are equally excited about this one. We now can get a true weightlifting program going, by having an opportunity to coach people specifically through 3 sessions per week. 

  • If you really want to focus more on your lifts, not only will practicing them more be of benefit. But, so will doing less conditioning. As much as gaining that extra day of lifting is a plus, taking away a day of unnecessary volume is equally as big. You need to be on your game when it comes to the precision on Olympic Lifting, and this will help!
  • We can also now take someone who is Weightlifting on their own and is looking for coaching, and offer them a program.

ENDURANCE: Tu-Th-Sa

Adding the 3rd day of endurance classes seems to be the biggest improvement to our clients needs than any of the above. As a client, you are inevitably classified in to 1 of 2 categories. None of which is better than the other, they are just different. We have those who come to the gym for a workout, and those that come to train. The Endurance classes really appeal to those coming for a workout. And the majority of our clients fall in to this category. The hour you dedicate to the gym, needs to provide you with instant gratification! You want to burn calories, you want to break a sweat, you want to earn it. CrossFit programming can provide you with this, just not all the time, not every day of the week. 

  • 3 days of dedicated Endurance programming will guarantee you 3 days of workouts where you know you are getting a butt kicking! 
  • You can also guarantee that there will be little emphasis on some of the more skilled barbell exercises that can get in the way of a good workout if you have not yet mastered those skills. Take barbell snatches. If a workout calls for 30 barbell snatches at a heavy weight. You can guarantee that someone comfortable with that skill will get an extremely challenging and complete workout. Someone who doesn't have that skill mastered might not get that same good workout with a PVC pipe of empty barbell. Endurance classes you can guarantee that won't happen with you
  • Steady state, longer duration! Yes it's true, CrossFit methodology often shies away from this type of work. And not because it isn't relevant part of training and results. But because it's very hard for this type of training to translate in to shorter duration high intensity training. But, the reverse is true. Hence the heavy emphasis on shorter duration and high intensity for CrossFit. Yet, as true as it is, if you live in a steady state world. You do need to train this way. I can list a ton of Whistler Activities where this is the case. Cycling, Cross Country Mountain Biking, Swimming, Cross Country Skiing, Ski Touring, Hiking, Snowshoeing, Running, etc... So, if you want to excel in this world, it's nice to train here too. Now, not all the time, as it has it's downfalls. 
  • Now, just because it's an endurance class, don't think that you won't do any sprint work. Look no further than the paragraph above. Sprint work, interval work, high intensity work not only will help train your anaerobic work capacity, but will translate out to your aerobic capacity.
  • Lastly, if you unfamiliar with CrossFit, or rather don't want to do CrossFit, this is the class for you! What you do get is coaches who know functional movements, that know technique, because in CrossFit it has to be applied at the highest of intensities. You will still get the skills, and the emphasis on proper techniques. We just apply them to a more accessible skill set. 

OPUS BARBELL CONDITIONING: M-W-F-Sa

If you want your gains, look no further. This is your conjugate system powerlifting program, with CrossFit flavour to it.

  • The beauty of this class is that it meant to get you strong. It is our powerlifting program as it is truly meant to be applied. Yes, we have a strength program in the CrossFit classes. But, we can't offer all of the variants we can here. Camber bar, Football bar, Safety Squat bar, Axel bar. Plus the accommodating resistant work; bands and chains. As well as all of the assistance work that goes along with it
  • Some of the biggest knocks to those looking to gain strength and do CrossFit is the volume. And not just the volume, but it's the bodyweight exercises. When conditioning does arrive in this program, it's shorter in duration, and has a heavy strength biased. Pun intended.
  • Olympic lifting is also a big part of this program. So you can expect to those skills to improve along with your strength.

 

Overall, I couldn't be more excited about what we are transitioning towards. I can't think of one individual who can't benefit from the changes in our programs. What we can start doing is catering to people who only want a specific program. Just Endurance, or just Olympic Weightlifting, etc..... Now it's time to start spreading the word. Opus Athletics, here we come!

 

Jordan