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adventure mar 9 Whistler Slackcountry
using up the passes at whistler.
post mar 5 Impact Magazine Full Body Workout
the workout you DO beats the perfect one you skip. four moves, one dumbbell, every muscle group covered (built for impact magazine).
post feb 18 Raincity Athletics Community Code of Conduct
the rules we live by at raincity, version 3.2. inclusive by default, accountability over intent, kindness as the floor. open-source so anyone can borrow.
post feb 13 Youth Training Presentation to Langara Education Assistant Program
a talk to langara's EA program on training kids. forget specific exercises, train movement patterns. the best workout is the one your athlete will actually do.
post jan 27 Things to Eat (and do) in Japan aka eating with rwu.
a curated guide to affordable, locally-loved spots in japan. mobile-friendly, filterable, free (no paywall, no gatekeeping).
resource jan 20 Supplements for Functional Fitness
the supplements i actually use (bioedge greens daily, whey often). classic bodybuilder stack minus the hemodilators. RAINCITY at checkout = 10% off.
resource jan 8 Creatine Monohydrate - Best Price Anywhere
all you need is pure creatine. no fancy brands. costco beats every supplement store, even on sale.
post jan 5 Sound Proofing a Gym - The Story of the Raincity Floor
fifteen years of trying to solve gym vibration (NOT noise). turns out prep beats complexity. level the concrete, glue your underlay strips, screw it all down.
resource jan 4 Raincity Recommends - Local & Small Businesses
the running list of local + small businesses our team, members, and community keep recommending.
resource jan 1 Insaltd - Best electrolyte & hydration mix you can get!
the only hydration mix with enough actual sodium to matter. less salty than LMNT, no fake sweeteners. local.
Lessons learned, and a path forward from the CF3 President
the cf3 president on what went wrong in 2025 and what's next. clearer roles, better funding alignment, standardized event sanctioning.
post oct 21 My Go to Breakfast Protein Sources
50g of protein in one breakfast, no cooking required. high-protein oats plus a siggi's. eat it twice a day if you want.
post sep 28 Free Workout: Ski Strength at Home
free ski strength program for home, minimal kit. three supersets for glutes, hammies, quads, calves. run it 2-4x a week, add load as you go.
post aug 30 Jonah's Journey with Raincity Athletics
jonah came in after a brain tumour and rebuilt motor control with a barbell. he passed in july 2025. his resilience is the thing we keep.
post aug 15 Free Workout Program: Back to Basics Strength
a free strength program for anyone with basic barbell experience who wants to get back into structured training. fundamentals first, on the raincity programming app.
post aug 9 Our Trip to Japan
two weeks across tokyo, kyoto, osaka, hakone. theme parks, animal cafes, every meal pre-planned. food guide coming.
resource aug 1 Daily Breakfast Protein - my goto
whey + high-protein yogurt = 30+ grams of protein before you've even sat down. simple breakfast stack.
adventure jul 24 Overnight on Seymour
up late, back early. just getting outside and above the city for a night.
post jul 1 Why You Probably Need to Eat More Salt 🧂
if you train hard you probably need MORE salt, not less. 300-600mg of sodium per hour during long sessions, and don't take this advice if you have hypertension.
adventure apr 23 Overnight on Seymour
up late, back early. just getting outside and above the city for a night.
adventure mar 11 Sea to Sky Gondola
whole lotta snow, not a lotta people (not in a good way).
post jan 28 The First Decade, Raincity's Zenplanner Wrapped
ten years of raincity in numbers. 1,878 athletes, 161,207 logged results, $50k+ raised for special olympics, 75 dogs. never tried to be the best gym, just a welcoming one.
adventure jan 2 Camping & Manning Resort
camped out nearby the night before, then jordan met us at the resort. it was cold.
post nov 1 Podcast: Foot Health with Peter Attia & Courtney Conley
peter attia and courtney conley on foot health. preventing injury, building foot strength, picking shoes that don't sabotage you.
post oct 16 Growing Functional Fitness in Canada; a Vision for the Future
functional fitness is a sport, crossfit is a brand. a vision for getting it into canadian schools with proper standards for movement, judging, and coaching.
adventure jun 21 Seymour w/ Kevin & Tyee
a couple bugs.
adventure jun 5 St Marks in the Vivos
first time breaking in the new vivobarefoots.
post may 16 Why Supporting Local is More Important than Ever
small businesses don't just sell stuff, they care about the community. wear their gear, tag them, send referrals, give honest feedback. it's a two-way street.
adventure dec 19 ThoRwu Does Vegas (for christmas)
a cheap holiday getting 20k+ steps a day in vegas.
post oct 25 IF3 World Championships & The Raincity Community
the if3 world championships, and what raincity showed up looking like.
adventure jul 16 Sea to Summit w/ Nicola & MD
post jun 14 Trip Report: The Spearhead Traverse 2023
four days from blackcomb to whistler across glaciated terrain. day three a teammate got caught in a slide and flew out by heli, the rest of us made it. nature does NOT care about your plans.
The Movement Library Database & Schools.fit
the movement library and schools.fit, building the database functional fitness should've had a decade ago.
post jul 21 Impact Magazine: Runners Workout
65% of runners get hurt and most never train form. fix the imbalances, fix the pace, skip the pain (full workout in impact magazine, page 20).
post jun 2 The Return to Training - Coach Liz
raincity reopens june 1 after six weeks closed. two classes a week to start, tempo strict work, lower volume. coming back smart beats coming back hard.
post sep 17 Why Raincity Athletics is no longer a CrossFit® Affiliate
raincity dropped its crossfit affiliation to own the brand direction. functional fitness is still the work, just without the licensing fee. registering as a weightlifting, powerlifting, ff club instead.
post mar 18 My Current Projects for 2018
what i'm building in 2018. raincity, the functional fitness league, the fit club for special needs kids, cfff, special olympics fundraising, and small business consulting. legitimize the sport, expand the work.
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