IMPORTANT CHANGES

Some things to note for existing RAthletes that have changed (besides the full process below)

Classes are now :50 minutes - this allows us a 20 minute transition between classes to sanitize & clean and prep for the next group. As we get more efficient with our processes (or as requirements get loosened) we will extend class times and shorten the breaks between.

Reservations open 5 days in advance - this allows plenty of time to consider your schedule & reserve classes accordingly

Cancellations CLOSE 24 hours prior to class - this ensures time for anyone on a wait-list to be able to get into class with time to complete their mandatory self assessment.

Reservations CLOSE 12 hours in advance - if there is room in the class <24 hours you can reserve and will recieve the self assessment email immediately. note: if you reserve by mistake between 12-24 hours prior to class you will NOT be able to cancel yourself - so please email info@raincityathletics.ca IMMEDIATELY if this happens so we can remove you.

All in person private training sessions are now :50 - this allows time for the coach to setup / prep / cleanup between clients. If you'd like to get the full :60 or longer just talk to your coach about pricing.

Coaches will lay out and sanitize ALL your equipment PRIOR to your class or session

PRIOR TO YOUR SESSION

CLIENT

1. WILL reserve their class between 5 days and 12 hours prior to the class

2. WILL NOT cancel their appointment under 24 hours prior UNLESS they tested negative to the self assessment

3. If client shows evidence that they are staying home to self isolate all cancellation fees will be waived

4. WILL NOT be eligible to enter the facility if they do not pass all current requirements posted by the BC Government in the self assessment tool. (updated 2020 06 15)

5. WILL acknowledge that they have self screened and answered the automated email 12-24 hours prior to their session

6. WILL NOT be permitted entry without notifying their coach in writing (by responding to email) that they have a negative result on their self assessment

7. WILL NOT be permitted into facility more than 5 minutes prior to their scheduled session

8. Any clients arriving early will be asked to wait in their car, or utilize the 2 metre markers outside of the facility until permitted entry by their coach

9. WILL NOT bring their dogs or children to the facility (during the initial phases)

10. WILL bring the minimum clothing / gear required for your session & come dressed ready to move

Wait for permission from your coach before entering.

ENTERING THE FACILITY

Utilize the orange marks both outside & throughout the facility to ensure consistent physical distancing.

1. Coach Tak demonstrating how exciting it is to disinfect your hands upon entry.

CLIENT

1. WILL disinfect or wash their hand immediately upon entry

2. WILL NOT utilize the locker area or changing rooms

3. WILL keep their belongings with them in their designated training area

4. WILL utilize designated entry and exit doors and social distancing markings when entering or exiting

5. WILL bring their own chalk - or purchase a block to keep with them from the front desk ($5)

6. WILL NOT bring their bike inside - please utilize the new lock rail right outside the window

We've added a temporary bike lock rail right outside the highly visible (now unblocked) windows for RAthletes to utilize! Please do NOT bring your bike inside.

DURING YOUR SESSION

Bring minimal belongings - and keep them at your station with you.

COACH

1. WILL NOT come within 2 metres of the client - except in case of emergency (see below)

2. WILL NOT touch any equipment that the client us utilizing

3. IF required to (equipment malfunction or change) they will utilize clean gloves or cloths OR give the client permission to get their own equipment change

4. WILL wear a mask IF any client requests it

5. Clients can request it upon entry OR when replying to the pre-session self assessment email

6. WILL have each athlete check their area to ensure they have all of the appropriate equipment to utilize for their workout

7. IF they need to change a weight (ie heavier / lighter wallball) coach will EITHER get it for them, or give them permission to grab their own

In case of an emergency during session:

1. All coaches will have a mask and gloves on hand to be utilized if required to come within 2 metres of the client

2. If a coach is forced to break social distancing measures, that client will be followed up with 24 hours after their session for signs or symptoms

No 2 orange marks are within 2m of each other! So anytime you're moving about the facility - or talking to a fellow RAthlete - just ensure you're never both standing between two orange marks!

CLIENT

1. WILL check that they have all appropriate equipment to utilize for the days workout

2. WILL NOT share their equipment with other clients OR touch any equipment that is not in their designated area without permission from coach

3. WILL NOT leave their designated training area without permission from coach

4. WILL NOT be permitted to use any shared gym chalk or to share their chalk with other clients (see above - you an purchase your own to keep upon entry)

5. WILL minimize bathroom usage & be sure to disinfect / wipe anything they cough when utilizing the bathroom

6. WILL utilize social distancing orange marks when moving throughout the facility - including waiting for equipment or washrooms

7. WILL respect the programming & follow the appropriate tapering of volume in order to avoid tearing hands, injuring shoulders, and excessive DOMs restricting performance on subsequent workouts

AFTER THE SESSION

Make sure to utilize the appropriate entry & exit doors

CLIENT

1. WILL break down all equipment that was utilized during their session

2. WILL disinfect / wipe all HANDLED parts of equipment; pull-up bars, kettle bell & dumbbell handles, barbells, etc

3. WILL follow coaches orders in regards to cleaning up their equipment - coach will request 1 of 2 methods;

4. wipe and disinfect ALL equipment & put it back exactly how it was found in your space

5. OR break it down and spread it our for coach to disinfect

6. WILL record their score in SugarWOD - coaches will NOT be recording scores for you to minimize time touching / sharing computers

7. WILL exit via the appropriate door once they have gotten permission from their coach

8. WILL maintain distancing protocols by following the orange squares as they exit

Make sure to utilize appropriate entry & exit doors - and remember, no 2 orange marks are within 2M! Making it very easy to maintain social distancing while moving throughout the facility.

COACH

1. WILL remind athletes on the cleaning process & procedures at the end of the session

2. WILL ensure clients do NOT leave without permission and after demonstrating that they have followed all cleaning process & protocols

3. WILL NOT enter scores for athletes - but will remind them to enter their own in SugarWOD

4. WILL give each athlete permission to leave the facility once satisfied with cleaning

5. WILL remind each RAthlete that they're superstars

“Constantly Varied Functional Movement High Intensity”  

— CrossFit’s Definition of programming

Program Director Liz Carrier shares her thoughts behind Raincity Athletics group class workout programming, and what aspects do and don’t align with the CrossFit methodology.

This article is also an expansion of Why Raincity Athletics is no Longer a CrossFit Affiliate.

One of the reasons we decided not to re-affiliate here at Raincity Athletics was our emerging re-interpretation of the tagline above, let’s break it down together:

First, “constantly varied”.

Sounds great, right?

Always doing new stuff. The problem with this model is that it gets harder and harder to progress a certain movement (aka set a personal record (PR) on your back squat or clean) when you don’t have a set progression in place. The more experienced you get as an athlete, the more you actually need a plan in order to get from where you are to a new lifetime PR.

So, we want “structured, but not boring” here at Raincity.

Second, “functional movement”.

Originally, Crossfit used that part of their slogan to promote free weight (aka barbell and dumbbell and kettlebell) movements rather than machines. Obviously, we believe that! But, in an effort to promote “functional” movements, Crossfit eschewed bodybuilding-style training and other free weight exercises that involve smaller muscle groups rather than big, multi-joint movements (think deadlift and back squat). But in fact, when applied properly, those movements can be very functional too!

If you want healthy shoulders, you will probably need to work those little muscles in the back of your shoulders (face pulls, rear delt raises, etc).

If you don’t have a strict pull-up and want to get one, you will probably need to do some biceps curls and lat pulldowns.

So, here at Raincity Athletics, we believe in Functional Movements, just in a broader sense than most Crossfit affiliates.

Finally, “high intensity”

We believe in relative intensity. Basically, you shouldn’t go 100% all the time. Sometimes, maybe it’s your third day in a row, maybe you’re really sore from the “almost Karen” on Monday, but your body is letting you know that 100% is not there, and that’s fine; do the workout, move well, hit 80-85% for that day and focus on consistent efficient movement.

Sometimes, you want to try a heavier weight or higher skill movement than usual in the WOD (let’s say chest to bar instead of regular pull-ups). Do that! That’s why we break all our class programs down into 5 different levels (and not just Rx & Scaled). So if there’s a higher level you want to try that day, try it; but you’ll have to dial intensity back a little in order to move well. So, again, think intensity relative to the athlete, their program, and their ability… not 100% all out all the time.

This brings us to our much less flashy slogan:

“Structured, but not boring, functional movements executed at a relative intensity”  

— Raincity Athletics much less sexy definition of programming

See our programming in action

   2019 09 cycle outline      Today's Workout Of the Day

A note from Raincity Athletics owner Simon Damborg (aka Thor)

Coaches                                  

                                    Simon 'Thor' Damborg

He / Him Program Director Group Class & Private Trainer Fit Club Head Coach CrossFit Level 2 Coach

Our programming moved away from the standard CrossFit model years ago… but when Liz Carrier joined our team we shifted much farther away.

As someone who had been doing ‘balls to the wall’ style CrossFit for almost 10 years, it was a hard thing for me to swallow. But as I looked around at the athletes I had trained with, and the athletes in our gym, and as I myself aged (I was ~20 when I competed in CrossFit) I realized that even though our new style didn’t seem as ‘fun’ - it provided a progressive longevity that will allow our athletes to continue to progress and train for their entire lives.

Now, it’s an honor to work side by side with Liz in writing our programs - she brings her vast knowledge of programming to the table, and I bring a little bit of the ‘let’s mess them up a bit too’ and together we write programs that provide a variety of butt kickings, mental grinds, but most importantly a linear progression that will provide longevity to you and your training.

Featured                                  

                                    Why Raincity Athletics is no longer a CrossFit® Affiliate

In September of 2019 Raincity Athletics has officially dropped it’s CrossFit® Affiliation, right after putting 4 coaches through their CrossFit Level 2 Certificate course - find out why. Read More →                                  

                                    The 'Why' of our Group Class Training Programming

Program Director Liz Carrier explains why Raincity Athletics doesn’t follow the ‘constantly varied, functional movements, performed at high intensity’ prescription for programming.  Read More →

CrossFit® is a registered trademark of CrossFit, Inc. Raincity Athletics’s uses of the CrossFit® mark are not endorsed by nor approved by CrossFit, Inc., and Raincity Athletics is in no way affiliated with nor endorsed by CrossFit, Inc.

Raincity Athletics’ bread and butter is our [FF] Group Class ( rncty.ca/cf ), and a big part of that (outside of a wicked community and coaching) is the programming it follows.

Each and every gym is free to write and follow their own program, and every affiliate has a different way of creating their own. Many (see: most) gyms share the programming between coaches with each coach writing 1-4 weeks at a time, other gyms have one person (or hire someone) to write a program for their facility.

At Raincity Athletics we take pride in the thoroughness of our programs and once you see how it’s written, you’ll understand why.

Our [FF] Group Class Programming Method

The program is developed and put together by your owner Simon Damborg and Manager as well as lead programmer Liz Carrier. Take a look at their bios for the long list of certifications and experience backing them.

[caption id align="alignnone" width="2500"]

Raincity Athletics Owner, Simon Damborg [/caption] [caption id align="alignnone" width="2500"]

Manager and Lead Programmer, Liz Carrier [/caption]

Step One - Meet & discuss

Our team of lead coaches get together every 2 weeks to discuss how things are going, what weaknesses or strengths they’re seeing in clients, as well as any other feedback they’ve gotten from their classes or clients.

Step Two - Develop and outline

Simon and Liz meet to discuss & outline the following cycle (or tweak the current on) based on these meetings. Cycles are outlined in 4, 8, or 12 week blocks depending on the focus and the primary strength / skill focus is outlined.

Step Three - Add in the sweat

An initial draft of the full cycle’s strength work is produced, and then the WODs (the ‘constantly varied’ part) are roughly laid in as well.

Step Four - Fine tune the details

Coaches Thor and Liz spend a few days going back and forth editing the daily workouts to ensure everything from variety of movements, domains, and more, but still ensuring they are tailored to best suit the needs of the general client base (based on the conversations from step one).

Step Five - Get it to the coaches

Once the workouts are finalized, they are moved to a document for all the coaches to be able to see the upcoming weeks, as well as any important notes, links, demos, etc.

Step Six - Get it to the clients

Once finalized, the workouts are added into Zen Planner and set to automatically display at 6PM the day before. Sometimes final / last second edits are made here based on weather changes, etc.

Constantly varied, but not random.

This method ensures you get the best of both worlds that are guaranteed to get you towards your goals, while providing a good variety.

We can only track what you log!

All of our clients are encouraged to log all their daily results via the Zenplanner App (check your app store) as we (your coaches) follow these results to help us determine what you need next! So if you want the program to be tailored to your needs, you have to log your results :)