#raincityff

Whatup team coach Thor here,

After a VERY long few months negotiating with major software companies, trying to switch softwares, switching back, moving to new payment providers and all kinds of other painfully boring back end stuff...

If you just want to know what’s going down next week you can skip to the info post here: https://www.raincityathletics.ca/blog/threepointoh

If you want to read my usual rambles & rants you can scrowll down :P

Raincity 3.0 is finally here!

First up I want to put out a huge THANK YOU to everyone who helped get this done, either by contributing OR just by putting up with me in the process. Many don’t know this, but one of the only reasons I can afford to own/run a gym the size of Raincity Athletics is because I don’t have to hire out so many little (but expensive) things; from the website, to facility & machine maintenance, and everything in between - it’s me at my 5 monitor home office setup clicking away to get things updated (or after hours in a tool belt). So a massive thank you to our community (and coaches) for putting up with me while we navigated our way out of a pandemic and into the Raincity Athletics I’ve always wanted to run...

What’s the big deal?

Raincity 3.0 and it’s varying levels of programs is the gym I’ve always wanted Raincity to be. Over the past 5+ years we had a ton of athletes doing individualized programming, which was pretty awesome - but COVID reminded me why I opened a gym in the first place; and it wasn’t so that people could come in by themselves and workout alone. It was because, as Coach Alexi said best ‘I just love a good fking group class’ - there’s nothing better!

The goal of Raincity 3.0 is to ensure all athletes have access to an affordable GROUP progam that will suit them and their goals, as opposed to every athlete paying MORE to have a (very similar) program written ‘just for them’. We will still continue to offer programming options, as it’s a crucial part of reaching specific goals, recovering from injuries, and more - but focusing on those options being ‘addons’ and not the central piece.

What’s happening in 3.0?

For the full breakdown please see the website article here: https://www.raincityathletics.ca/blog/threepointoh

Again, thanks for being a part of our community and I’m VERY excited to share our new and improved Raincity Athletics and getting back to providing you the community you love and that we all need to help us recover from the post COVID slumps <3

There will be a full update emailed out tomorrow as we are awaiting the official written PHO mandate before finalizing protocols & details... but we just wanted to get a note out to make sure everyone knows we don’t live under a rock / watched todays announcement and are actively working on getting everything ready for January 20th :)

Upcoming Changes 

Final details will be released tomorrow but here’s the preview / what we know so far: 

We will continue through Wednesday with or [OLY] Access blocks

As of now - we will return to our regular [FF] [SC] [SPRT] schedule though we are awaiting confirmation re: requirements for time between sessions

You can start booking in now - we’ll email / warn you if things change & your reservation is lost 

Masks will be strictly required to be worn at all times when not actively exerting yourself - but we encourage you to wear it as much as possible

Masks must be kept WITH athletes at all times including when exercising

The [OLY] Program will still be posted for 4 days next week - feel free to utilize [FF] ACCESS to complete it

The next [FF/SC] training cycle will begin on Monday and is going to (help) prepare you for the upcoming CF open :D

All programs return with heavily limited capacities - this includes Private Training, Strength & Conditioning, and [SPRT] Access / individualized programming

Individual programming athletes - please give your coach some time to adjust / update your program

Equipment Returns 

If you have a piece of our equipment, please make sure to bring it back as soon as possible / with your first class! 

When returning it, please make sure to notify a coach & make sure they track the return - ask them to take a picture of you (holding your equipment) before wiping it down and putting it back :) 

Thank You...

Again, full official update will be in your inboxes (and on the news blog) tomorrow :) Thank you everyone who continued to support us during the last month! We’re sorry we were unable to provide you the full Raincity experience you’re used to, but I hope we were able to provide you enough to justify your continued support <3

Unfortunately we still lost tens of thousands of dollars in revenue (of which so far the government has offered to cover $5k of...). So we’re not out of this yet - and the number one thing you can do to help ensure Raincity can keep its doors open and it’s services awesome: referrals.

Here’s a few easy ways to help get your friends in the door. If we’re missing something please don’t hesitate to let us know:

Schedule a free trial [SC] Class (and feel free to join them!): www.rncty.ca/free-class  

Tues / Thurs @ 7AM / 4PM / 7PM

Saturdays @ 11AM 

Sundays @ 10 / 11AM

Book them in for a free private workout trial: www.rncty.ca/free-trial 

If they’re nervous or not into the group thing - you’re also welcome to join them for morale support :)

Can be done directly via link OR by emailing [email protected] 

Have them schedule a consultation: www.rncty.ca/consult 

Not sure what’s best for them? Just have them schedule a consult & we’ll help them sort out the best next step :)

We’re stepping our referral bonus back up: If you refer someone and they sign a group class contract (6months or more) we’ll give you 1 month free full time membership (added to your contract)!

Looking forward to finally getting to hit our next training cycle and seeing all your sweaty (masked) faces again :) 

A reminder that the schedule will have a bunch of changes over the next couple weeks during the holidays! To view the changes check your ZP app or head to www.rncty.ca/schedule 

Friday Dec 24th 

12 Days of Christmas round 2! 

9AM [FF] 12 Days (90min) 

10:30AM [FF] 12 Days (90min)

Note: you can book in advance (now) for [FF] Special Event classes

Dec 25 & 26th 

Closed for the holidays & some renovation / upgrades / touch-ups

Mon Dec 27 - Thurs Dec 30th

Regular Schedule

Friday Dec 31st 

9AM [FF] Team WOD 

10AM [FF] Team WOD 

11AM [SC] JUST SWEAT 

Jan 1

Closed

Jan 2

Back to regular schedule :) 

Programming During the Holidays

Your new ‘full’ cycle begins January 10th for both [FF] & [SC] programs - so during the break we’ll just follow some basic progressions and have some fun with some of our popular ‘strongman’ days every week!

[FF] Program

We’re going to do a little 3 week simple 5x5 block of some Front Squats, Shoulder to Overhead, Sumo Deadlifts and a Strongman day! Nothing fancy but we will build through the movements each week :) 

[SC] Program

We’ll be doing 3 weeks of progressing through DB Bench Press + Lunges, then Prone Rows & Sumo Deadlifts! Nothing too fancy and we’ll increase load or reps each week for 3 weeks before starting a full new block Jan 10th.

[OLY] Program

The oly program and classes will be on hold until the new year.

In the interest of athlete safety and epic PR’s we’ve made some slight adjustments to the upcoming testing week! 

With the #RAStarryNights Party Saturday night, followed by a very fully booked ‘12 days of Christmas’ workout Sunday midday - we want to make sure everyone is able to hit the big lifts hard, so we’ve moved them to the back end of the week...

MONDAY: 2RM Bench Press + “Raincity Billy” TUESDAY: 2RM Power Snatch WEDNESDAY: 1RM Back Squat + “Raincity Ryan” THURSDAY: 2RM Deadlift 

We’ve included thorough detailed warmups & building % work in there (check SugarWOD) so if the updated days means you may not get to hit the lifts you’ve been working on most - remember you can always book in for [FF] Access and get your benchmarks in :) 

Your [FF] workouts will be shifting by a day in order to ensure everyone get’s a variety of strength work in if you’re always attending the same days :)

The Monday - Thursday workouts have shifted by a day. So if you’ve been following any specific days of the program consistently (ie Thursday Squats) make sure you take note to where it’s moved to! Remember, if you can’t make it in for that day you can come in Friday or during any [FF] Access block to make up the programmed strength work :) 

[FF] Cycle details: https://rncty.news/post/663148881936269312/new-ff-cycle-begins

Schedule Updates

A few minor tweaks as we move into the holidays... these all take effect Nov 15 alongside the programming shift.

Raincity Barbell Club class on Sundays @ 11AM remain open to all athletes of all levels until the Raincity Weightlifting Classic!

7AM [FF] Classes on Tuesdays & Thursdays will now be replaced by [SC] LIFT+SWEAT due to low attendance

FF Athletes are welcome to join the [SC] Class OR signup for [FF] Access to complete the days workout themselves

The [SC] JUST SWEAT Class at 11AM on Saturdays will give [FF] athletes the option to complete either the FF team WOD of the day OR the [SC] variation. 

This is a GREAT class to ‘bring a buddy’ in to try Raincity out :) First [SC] class is free!

We’ve added a second [SC] STRENGTH+SWEAT class on Sundays at 11:00AM

Coaches Scotty & Thor have put together a new volume based cycle to take our [FF] program into the final days of 2021!

Remember, you can always see the outlines & upcoming strength work online: www.rncty.ca/wod

For those new to Raincity Athletics, we’re strong believers in the core principals of Strength & Conditioning and following appropriate strength & skill progressions. Constantly varied does not = random.

This cycle our strength / skill work follows 1 of 2 types; alternating for 12 weeks, or mini 6 week blocks. This allows for variety while still ensuring we follow basic linear progressions in the programs! The ‘sweat’ portion of each day follows a more ‘constantly varied’ principal, ensuring you still get a varied mix of other movements & time domains in your conditioning.

Questions on our workouts or upcoming cycles? Join the #athletes-wod channel and heckle your coaches in there: https://join.slack.com/share/zt-wbfzntck-~r9NJfYhYTzbJzOkMhviig

Mondays

6 WEEKS CLEAN & JERK Starting with clean complexes followed by jerks, working on progressing athletes from the last split jerk block, to practicing maintaining that technique when jerking after the clean. Block ends with a 2RM Clean & Jerk test.

6 WEEKS SNATCH & HANDSTAND HOLDS Focusing on good pulling position from the floor with a variety of segmented snatch pulls & power snatch variations. Block ends with a 2RM Power Snatch.

Weekly quick EMOMS to work handstand holds & stability. Progressing from wall walks & wall facing holds / shoulder taps to handstand negatives & ending with some handstand walking skill / practice.

Tuesdays

12 WEEKS ALTERNATING TEMPO DEADS & UNILATERAL HINGING Alternating weeks between heavy tempo deadlifts and single leg variations. Heavy deadlifts will start with 4x4s at SLOW tempos, with the tempo speed increasing allowing athletes to increase load each week, then re-setting to slow tempos and building through 5x2s ending with a 2RM deadlift re-test.

6 WEEKS TOES TO BAR VOLUME 6 Weeks accumulating volume on the midline & toes to bar. Alternating weeks between strict core work alongside the single leg hinge and TTB volume EMOMS combined with the Ski Erg & hollow rocks (ouch).

6 WEEKS PULLUP VOLUME 6 Weeks accumulating pullup volume alternating between strict pullups & negatives & working on linking consistent sets of kipping pullups together under fatigue.

Wednesdays

12 WEEKS ALTERNATING TEMPO CLOSE GRIP BENCH & PRONE ROWS  Alternating between STRICT Bench press tempos & volume with high volume barbell prone rows. For the bench you'll build to a heavy close grip @ a strict tempo, quick break and right into volume sets. Prone rows will follow a basic weekly progression of decreasing reps allowing athletes to increase the load each week.

HEAVY CARRIES  5 Weeks of progressing unilateral carries and holds with the prone row. Starting with basic farmer carries and progressively moving the loads overhead, ending with dual overhead carries.

Thursdays

12 WEEKS OF BACK SQUAT VOLUME Back squat volume block! Starting with 4x6s @ 65% we'll build in both load and volume over the weeks peaking in volume mid cycle with 7x6s and then de-loading the volume back down to a 2RM back squat re-test to end the block. Coach tip: don't overdo it on the weight - let the volume do the work ;) 

Fridays

Rest / recover / makeup day. Feeling beat up from the week? Good! Take a day off and go eat lots :) Missed a day from the week? Come in and makeup the missed workout on your own time!

Saturdays

[FF] TEAM WODS / LONG SWEAT Saturday workouts are always a big long sweat with minimal to no strength component.

[FF] OLYMPIC LIFTING These classes will progress through Clean / Snatch skill and lifts depending on what lift we haven’t done that week in the [FF] Classes.

Sundays

[SC] STRENGTH & SWEAT These classes are open to all [FF] members (and always will be) but do not include complex barbell movements. We’ll typically hit some bodybuilding based on what we didn’t do during the week, and they’ll always include big long sweaty conditioning & core intervals.

Since these classes are part of the [SC] program they’re a great chance to bring a buddy! Just email [email protected] to schedule a friend in for a free trial class on Sundays & you can join them! Read more: rncy.ca/sc

[OLY] Raincity Barbell Club

Want to focus more on your Olympic Weightlifting during your winter dirty bulk? Checkout the [OLY] Raincity Barbell Club program & classes! They’re currently included with all [FF] memberships and include 3 days / week of programming!

We’re just finishing off a 6 week cycle and will be beginning a new block in 2 weeks which will lead us into a December in house Olympic Lifting Competition: www.rncty.ca/event/rwlc2021

A few minor updates to the schedule!

[FF] SCHEDULE UPDATES

[FF] Olympic Lifting is back Saturdays @ 11AM! Read more: https://www.raincityathletics.ca/classes/ff-olympic-lifting

Sunday morning [FF] Classes are now [SC] STRENGTH+SWEAT Any [SC] class that does not coincide with an [FF] class will always be open to all [FF] memberships as well. [SC] Classes do NOT require an OnRamp - so this is a great BRING A BUDDY class :)

Coach KatieN is now in the schedule!  Come lift with our latest addition to the team on Tuesdays @ 4PM, Thursdays @ 12PM, or Thursdays 4PM [SC] LIFT+SWEAT.

[SC] STRENGTH & CONDITIONING UPDATES

At launch these classes will be included with all [FF] memberships, but due to COVID space limitations we will be capping these classes at 8 people. These classes are GREAT for beginners and those new to exercise (no OnRamp required) so feel free to bring a friend (first class is free) and join them!

LIFT + SWEAT  Tuesday & Thursdays @ 6AM & 4PM

STRENGTH + SWEAT   Sundays @ 10AM

Read about each class and what you can expect: www.rncty.ca/sc

If the classes constantly fill up with [FF] members trying to avoid the FF workout of the day - we will limit attendance to by request only (new athletes, injuries, etc).

[SPRT] ACCESS SCHEDULE UPDATES

Since the [SC] Program will be taking up space on the OG during [SPRT] Access, we are bringing back our ‘Off Peak’ or ‘Daytime’ Sport Access!

Remember [SPRT] memberships also have access to [FF] Access & Open Gym (not pictured)

As we move to the (hopefully) final stages of re-opening we’re continue to make minor tweaks and adjustments to our ‘new normal’....

These changes will take affect for August 1st unless specified otherwise. As always, feedback, thoughts, concerns please contact coach Thor - or any other coach :) 

Midday Class Schedule Adjustments

Mon - Thurs will now just have an 11:30AM [FF] Group Class. [FF] Access will also begin @ 11:30AM

Since less RAthletes are working from home, our midday classes have dropped off. For the time being we will be dropping down to one midday class at 11:30AM. As soon as this class begins to fill up we will bring back multiple midday classes. 

Midday Fridays will now be [FF] Access instead of [FF] Open Gym.

What’s the difference? 

[FF] Open Gym - a coach is actively on hand, on the floor, moving around and there to help you with technique, put workouts on the TVs and help out however athletes need. 

[FF] Access - coaches may be coaching a class, or handling PT clients. They’ll still be there, but they will not be available to give you (as much) attention - just simple to answer quick questions etc. when possible.

Read more about [FF] Program & class details here: www.rncty.ca/ff 

[FF] Class Capacity Increase

[FF] Group Class Capacity increased to 14.  [FF] Access Capacity increased to 5.

The plan was originally to jump back to 16 people / class for August. Since classes are not yet filling up, to keep it simpler for coaches / equipment / programming we will start with a bump up to 14 / class - but are ready to move that to 16 as soon as things start filling up! On top of that, we’ll begin to add additional class times as / when needed!

COVID Protocol Updates

Thank you as always members for being amazing about following protocols. being respectful, and keeping our community safe. 

As the natural flow has happened many rathletes have become comfortable without masks. We are not allowed to ask if you’re vaccinated, but we highly encourage and request for you to be. Those who are 2 weeks post double vaccination are still instructed by BC Health that your mask is now optional, and we’ll stand by that.

We no longer ask RAthletes to wear masks in public / busy areas - but we will assume you’re doing your part and have got your vaccinations, not only for yours & out communities safety, but to help avoid a spike in cases that could cause us to be shut down once again.

If you have ANY concerns or questions please contact Thor directly as soon as possible <3

Other Updates

See the news blog for additional updates coming up in regards to: 

Bringing back Strength & Conditioning Class

Bringing back [OLY] Barbell Club Class & [FF] Olympic Lifting