Taranis COVID-19 Safety Plan Summary

This is a summary version of the latest Taranis Covid-19 Safety Playbook. For full details, please request a copy info@taranisathletics.com Latest Update: April 1, 2021

If you are entering Taranis at all, you must first be able to answer NO to all of the screening questions and you agree to our COVID-19 Assumption of Risk Waiver.

We are restricted to a maximum of 25 people in the gym. That number can be made up of: a maximum of 13 training spaces being used, 2 meeting only clients and 4 on the duty coaching staff.

Athlete/Member(used interchangably) Summerized Safety Plan:

  • 13 Training Spaces are available for Taranis members to reserve training block times designated to their respective membership privileges. Personal Training client times will be reserved by their coach. PT’s with 2 same house athletes may use one space as long as the coach can maintain a 2m distance at all times.
  • We do not currently run group classes of any kind until further notice. All training is done individually and is self directed, done during a pre-reserved training block. We provide a block of programming for our athletes to select from each week and offer individual guidance and correctives.
  • Training blocks must be reserved to attend the gym and reserved no more than 10 days in advance.If you are unable to make your reserved training block, you must cancel 2 hours before the start time so that someone on the waitlist will have 2 hours notification. For Monday – Friday 5:30/6/645/715am reservations, you must cancel no later than 8:00pm the evening before.
  • There are start times layered through the day with waves of 7/6 athletes per start time. Athletes may enter the gym 5 minutes before their reserved start time and must be cleaned up and out no later than 10 minutes after their finish time.
  • Athletes are reminded to avoid hanging around outside the gym before and after their training block. We know this is hard because gym time is often a social time for so many of us, but it is a critical element to keeping our doors open.
  • Masks are mandatory in any area outside of your selected training space from entry to exit. This includes: during your workout if you leave your space to get equipment to use another piece of equipment for your workout, going to use the washroom or the sink, and while cleaning your equipment after use. You may take off your mask when you are within your workout space. 
  • Before entering the gym, athletes are asked to answer the screening questions, and if all questions are answered no, they are welcome to proceed inside. Please sanitize your hands at the front entrance before entering the gym floor.
  • Each individual will have their own designated workout area, stocked with a sanitation station containing: hand sanitizer, spray bottle sanitizer and clean rags. Athletes are to provide their own chalk, training gear, belts, wraps, skipping ropes and water bottle and contain all items within the boundary of their training space.
  • Athletes must observe the previously mentioned mask policy while navigating the gym for the duration of their training block. When an athlete is finished training, we request they replace their mask, use the hand sanitizer and then the spray bottle and clean rags to sanitize all of the equipment they used. All items are to be replaced and dirty rags disposed of in the tall white laundry bins. Sanitizing hands and putting on a mask before cleaning up will keep the equipment and high touch points less exposed on the way out of the gym. 

Facility Over View

Spacing: We have training spots with the small orange disk cones. We want to have athletes from each start time go to either a cone space or a non-cone space. Same house athletes can work side by side in spaces, that’s totally fine and preferred. So if one is in a cone and the other is in a non-cone, cool. All training spaces provide over 2.5m between athletes. If all training spaces are full, we are still running a safe gym, with at least the PHO recommended 2.5m minimum but in most cases, more. We have elected to stagger start times to facilitate less clustering upon entry and exit and clearly display an individual training business model. 

  • The bay doors and the enter/exit man doors will be opened fully as soon as the weather warms up! The ventilation system we have is designed to facilitate air turn over 2 times every 1.5 hour. We are waiting on HO confirmation as to being allowed to currently run the system during training blocks.
  • Contactless payment is provided via Zen Planner, Square, or E-transfer.
  • The kitchen sink is available to fill personal water bottles. The fridge and microwave are not available for public use.
  • Our showers remain closed. Washrooms are all available and may be used to change but not to store your clothing in during your workout. Please take all items with you.
  • Parents that need to bring kids, please make sure they wear a mask (we have some kid size disposable masks if needed at the entrance) and bring a camping style chair for your kiddo to hang out in. When you enter the gym, please consult the coach on duty for the best location if you haven’t already made an arrangement. Pre arranging is best and we ask that you do your best to let us know.
  • We have increased the sanitization frequency of common touch points. This includes the kitchen tap, light switches, door handles and washroom fixtures.
  • Increased sanitization frequency of equipment, flooring and all coaching related items

Coaching Directives and Safety Plan Updates building on Previously established:

  • Must wear a mask at all times while in the gym as a coach on duty. As an athlete training, you may fall under the mask protocol for athletes.
  • Must maintain physical distancing as laid out by the latest PHO
  • Coaches do not:
    • run a class
    • start a timer for a group on the big clock
  • Coaches do:
    • Help athletes select the best training spot for the workout they are doing and offer guidance on selecting a workout if the athlete is unsure. “hit biceps yo”
    • Check athletes in
    • Correct, provide guidance and teach movements individually
    • Provide support and encouragement
    • Stop anything that is deemed unsafe from a movement or covid perspective.
    • Clean spaces, restock athlete sanitation kits and sanitize high touch points.
    • The training block coaching should still be very interactive on an individual level.
  • All staff must complete a report forthe Staff Health Check In before beginning any coaching duties.

 

We are keeping up-to-date on the latest government and health authority recommendations. The Taranis’s COVID-19 Safety PlayBook is an evolving item. We give each change and decision great consideration from many different perspectives.

The Main Goal: Pass a possible unannounced inspection with flying colours and keep our doors open with the highest possible safety standards in place. Larger Intention: To be doing our part to contribute to reducing pandemic numbers as a business and as good people in the world. The items that satisfy an inspection contribute to this intention. We won’t just do “what others are doing”. We are going to do as we have all along, what we feel is right within what we are allowed to do to keep this business open and everyone as safe as we can.

For questions or concerns, please contact Vanessa Sullivan(Owner) – info@taranisathletics.com

Taranis Nutrition Workshop: Meal Prep Made Simple!

Yes, meal prep can be simple and uncomplicated! 

We want to help you:

  • Save time and money!
  • Eat healthier
  • Have more fun with cooking
  • Feel confident 
  • Have accountability and support with your nutrition habits

Our 4 week virtual meal prep workshop consists of 4 key components when it comes to meal prepping. Each week we’ll be focusing on one area and building upon it week by week. We’ll be providing tips, recipes, a workbook, and posting weekly videos along with live Q&As to answer any questions you have.

 

Important Info:

  • 6 SPOTS LEFT! 
  • Registration deadline is 12am Sept 23rd 
  • $89 + tax

Workshop Registration

Grab a Spot!

Register Now

Includes:

  • Comprehensive workbook
  • Weekly educational videos
  • Weekly live Q&As
  • Access to the private Facebook group
  • Weekly recipes for every meal & snack!
  • Accountability & support from our coaches
  • Access to our individual nutrition program (limited spots available)

 

FAQ:

Q. Do I have to be a member of Taranis to participate?

A. No! We welcome anyone and everyone regardless of your age, gender, and location 🙂

Q. Will this cost me a lot more money in groceries? 

A. We will be providing simple recipes with no “out of the ordinary” ingredients. We will be sharing sample recipe ideas and the cost associated per meal from our own meal prep. Our hope is to actually save you money & time by eating out less! 

Q. What if I’m a vegan, vegetarian, or have other food intolerances? Will there be recipes for me? 

A. YES! We are catering the workshop to be universal, regardless of your eating style or diet. All meal prep tips will apply to any style of cooking and we are providing vegetarian, vegan, and even gluten or dairy free options.

Q. What if I can’t make the live Q&As?

A. No worries! We will be recording them all and can send them to you via email upon request. *If you have Facebook you can access the recordings in the private Facebook group as well! 

Q. I don’t have Facebook, will I still get access to all the information? 

A. Yes, upon request we can send any information that was shared in the private Facebook group! We will be sending all worksheets and important info via email anyways 🙂

Q. My kitchen space, cooking options and/or fridge space is quite limited, will I still be able to participate?

A. 100% YES! Part of our goal with the workshop is to provide you with simple ways to make your meal prep work for you. The live Q&As will also be a great place for you to ask any specific questions to your spacing requirements!

Q. I do NOT like cooking, should I still participate? 

A. YES. This is a great workshop for those that don’t like to cook (because we are helping you to make it easier! We’ll also be providing suggestions for ways to create healthy meals with pre-packaged foods, meal prep companies and other creative options.

Q. I don’t have a printer and I can’t print off the workbook. What should I do?

A. No worries, the workbook will be sent as an editable version. Alternatively, we highly recommend treating yo-self to an awesome notebook where you can take notes as needed there instead! 🙂

Workshop Registration

Grab a Spot!

Register Now

What’s The Cost Of Skipping Tempo Lifts and ISO Days?

Let me ask this question: Are you skipping tempo lifts and ISO days? If the answer is yes, you might be short changing yourself the chance to increase your strength, improve your health and turn the dial on your technique.

Perhaps you’re thinking “these workouts look boring – besides, isn’t the key to fitness performing constantly varied functional movements at HIGH INTENSITY?”.

Well, let’s break that down a bit. We often think of the CrossFit prescription looking like an exhausted sweaty mess laying on the ground after a work out. It’s a common belief that if you don’t hit that state by the end of your work out, you didn’t go hard enough. The reality is that intensity can look and be achieved in many different ways and it’s the application of all those ways over time that allows us to get after the fitness adaptation provided by “constantly varied functional movements performed at high intensity”.  Tempo lifts and ISO training done well, will require a high degree of intensity via focus, control, effort and patience. Excellent programming provides variance in the types of intensity. That variance is a tool that allows us to push our gains to the next level.

TEMPO FOR TENDONS: Maximizing tendon health is all about SLOW movement and intense EFFORT. Both of these variables need to be present in order to stimulate the protein synthesis within your tendons, building tendon tissue with a balance of STIFFNESS and STRETCH. This is incredibly important to offset all of the ballistic load we place on our tendons during fast, powerful, high repetition WODs. If you struggle with nagging “tendonitis” type pain – tempo should be a part of the roadmap to recovery and getting rid of pain!

SLOW LIFTING SMASHES CEILINGS: Still chasing that next squat or press benchmark? Frustrated with a plateaued lift (or lifts)? Incorporating tempo into your strength work allows for MORE time under tension with LESS stress to the nervous system, this means more volume can be accumulated without overloading the athlete (MORE GAINS!). Tempo work also makes it easy to PLACE STRESS on certain portions of the range of motion of a given exercise, this way we can hammer away at whatever the WEAK LINK in the lift is without fatigue from the rest of the movement getting in the way!

DECREASE SPEED, INCREASE QUALITY: The slower we move, the more body awareness we possess. This makes it easier to learn something new, easier to fix bad habits we’ve accrued, and easier to improve timing flaws in our technique (think weightlifting). So, if you’re constantly making the same mistake (maybe you bend your arms way too early in your snatch) one of the best ways to break this habit is to move slower and dial in that timing!

Next time you’re going to pass up on a WOD that looks boring, or you have no idea what “30X0” means so you’re going to skip out – check yourself before you wreck yourself (or your progress).

Chris Schaalo

Taranis Coach
CFFF — Director of Competitions
CF-L2 // CF-WL // CF-PL // CF-Kids
B.Kin (UBC)

WOD Friday 03.20.2020

** PLEASE post results to comments **

Mobility:
Couch Stretch x 1 minute/Side
Hamstring Floss x 20 reps/Leg

Movement Prep:
Supine Scorpions x 10 Alt reps
Single Leg Glute Bridge x 10 Alt reps
Scap Push Up + T-Twist x 10 Alt reps
Single Leg RDL x 5 reps/Leg

Warm Up:

EMOM x 5 minutes
5 Jumping Knee Tucks
10 Alt Skater Hops

WOD

5 rounds of:
30 seconds x MAX Goblet Squats
– Rest 30 seconds –
30 seconds x MAX Wtd GTOH
– Rest 30 seconds –
30 seconds x MAX Box Jumps
– Rest 30 seconds –
30 seconds x MAX Alt V-Ups
– Rest 30 seconds –

  • If you have any weights at home Dumbells, KB use for your Goblet Squat. If not use something around the house thats weighted ( be creative we want to see!)
  •  Your Wtd GTOH can be Single or Dbl-Arm with KB or DB if you have it. If not use something around the house that you can use either Single Arm or Dbl-Arm, again be creative!
  •  No Box? thats okay find something you can Step Up & Step Down too instead.

*L1

4 rounds of:
30 seconds x MAX Goblet Squats or Air Squat
– Rest 30 seconds –
30 seconds x MAX Wtd GTOH
– Rest 30 seconds –
30 seconds x MAX Box Jumps or Step Up
– Rest 30 seconds –
30 seconds x MAX Alt V-Ups or Sit Ups
– Rest 30 seconds –

WOD Thursday 03.19.2020

** PLEASE post results to comments **

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Childs Pose x 1 minute

Movement Prep:
90/90 Hip Rotations x 10 Alt reps
Quad T-Spine Opener x 10 reps/Side
Kneeling Squat to Standing x 10 Alt reps
Inchworm + Push Up x 5 reps

Warm Up:

15 seconds On/15 seconds Off
Mnt Climber x 3 rounds
Plank Hold x 3 rounds
(R) Side Plank x 3 rounds
(L) Side Plank x 3 rounds

WOD

“Death by Burpees”
EMOM x Failure

*1st Minute perform 1 Burpee
*2nd Minute perform 2 Burpees
*3rd Minute perform 3 Burpees
Etc…. Until you can no longer complete the reps within the minute.

*Athletes should be aiming to complete 10+ minutes in this workout.
*If your not able to complete the work before the 10 minute mark. Rest 1 full minute and carry on in the next round.

Cool Down
– 2 minute light jog or walk
– Lying Pec Stretch x 1 minute/Side
– Lying Hip Flexor Stretch x 1 minute/Side

CFL Wednesday 03.18.2020

** PLEASE post results to comments **

Mobility:
Pigeon Stretch x 1 minute/Side
Prone Lat Stretch x 1 minute/Side

Movement Prep:

4 sets:
High Knee March x 20 Alt Steps
Into…
Wall Slides x 10 reps
Into…
Wall Sit x 30 seconds
– Rest 60 seconds –

Warm Up:

3 rounds of:
10 Reverse Lunges
10 Hollow Rocks
20 Jumping Jacks

WOD

AMRAP in 15 minutes
30 Walking Lunges
60 Jumping Jacks
30 Sit Ups
60 Jumping Jacks
30 Plank Shoulder Taps (R+L = 1 rep)

WOD Wednesday 03.18.2020

** PLEASE post results to comments **

Mobility:
Pigeon Stretch x 1 minute/Side
Prone Lat Stretch x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Kneeling Adductor Stretch x 10 reps/Side
Upward + Downward Dog x 5 reps
BirdDog x 10 Alt reps

Warm Up:

4 rounds of:
10 Reverse Lunges
10 Hollow Rocks
20 Jumping Jacks

WOD

AMRAP in 20 minutes
50 Walking Lunges
50 Dbl-Unders
50 Sit Ups
50 Dbl-Unders
50 Plank Shoulder Taps (R+L = 1 rep)

*If you don’t have an Ab mat use a folded up towel for your low back.
*No Skipping Rope? Sub Jumping Jacks or Mnt Climbers.

  •  L2

AMRAP in 20 minutes
40 Walking Lunges
40 Dbl-Unders
40 Sit Ups
40 Dbl-Unders
40 Plank Shoulder Taps (R+L = 1 rep)

  • L1

AMRAP in 15 minutes
30 Walking Lunges
30 Dbl-Unders or 60 Skips
30 Sit Ups
30 Dbl-Unders or 60 Skips
30 Plank Shoulder Taps (R+L = 1 rep)

COVID-19 Closure Video

Here is the transcript of the video I posted on Monday March 16th at 2:30pm. This has a general over view of our closure and general game plan moving forward. More updates coming soon!!

VIDEO ON FACEBOOK

“Hi Everyone

I’m here in the office at Taranis to deliver an important update regarding COVID 19 and our operations. 

I have been trying to look at everything from the perspective of a big hearted human who happens to be a business owner.  This means weaving together pragmatic sensibility with compassion and consideration for the coaches working in my business, you the community of awesome humans walking through the doors of my business and the global community at large.

Action we are taking today: after listening to Prime Minister Trudeau and Provincial Health Officer Dr Bonnie Henry, I have decided to close the doors of Taranis to all group classes, effective immediately. I will be allowing the one on one sessions booked to the end of day Friday to continue, with a daily review and reconsideration. The recommendation is that all Canadians stay home. We are electively doing this to encourage the social distancing that is necessary for all of us to take seriously. This is not just about preventing the spread from a health stand point. It is also about “flattening the curve” and reducing the impact on the health care resources.  I think it’s my responsibility to make this hard choice for all of us. I think we are all tired of guessing and waiting and I feel by doing this, I’m removing one more decision you all have to make in your day.

So here is the game plan: 

We have at home programming for you immediately. While Steve has been in a state of self quarantine, he has been working on some fantastic at home programming. We are not pulling from another online service, we are giving you OUR Taranis programming. It’s thought out and the same damn good work you would expect from us inside the box. This will be for all of the programs we offer. We have the same format as in the gym and same levels to meet your varied needs. There will be home gym equipment options if you have that and otherwise household item suggestions. There will be track work and mobility work. We’ve got you.

How are we going to distribute this? I need a couple more days to get the full system launched. It’s going to be awesome! It’s creative, it’s engaging and it will be effective. I am investing money in to two new systems to distribute our online services. We will give you your membership’s worth, I promise. I don’t think it’s enough to simply post an at home work out and leave it at that. It is my vision that I keep my coaches working, our members turning the dial on health and wellness and my business running. I am asking you to give us the opportunity to deliver. If you are facing a position of financial hardship or stress and you need to put your membership on hold, I completely understand. 

Starting tomorrow morning, we will post our at home programming on our blog as we always have. This will be our main delivery portal for the next couple of days. Once the Coaching Team and I have our new online system ready to launch, I will email, post and live feed another announcement on the full offering you will have access to and what you need to do in order to access that. Please watch for these updates and help others get the information.

I will be in the gym from now until 6pm if you want to stop by and grab any personal work out gear, skipping rope etc. I will also be in the gym tomorrow between 9am and noon. If these hours don’t work for you to collect items, please message me directly. vanessa@taraisathletics.com I will accommodate your schedule!

Many of you have reached out to me personally and I can’t tell you how much the support means to me. I am asking you to trust me to deliver and I am grateful for the opportunity to even be in a position to ask that of you all. I want you all to know how deeply appreciative I am to have this community in my life. THANK YOU.

So, that’s all for now. Watch for tomorrow’s WOD and take care of yourselves.”

 

WOD Tuesday 03.17.2020

** PLEASE post results to comments **

Mobility:
Runners Lunge x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Samson Stretch x 10 Alt reps
V-Step x 20 Alt reps
Lateral Lunge x 10 Alt reps
Hip Opener Closer x 10 Alt reps

Warm Up:

2 rounds of:
High Knees x 20 reps
Butt Kickers x 20 reps
Power Skip x 20 reps
Power Skip for Distance x 10 reps
Side Shuffle x 20 reps
Cross Overs x 20 reps
Toe Walk x 20 reps
Heel Walk x 20 reps

WOD

For time:
800m run
Into…
10 rounds of
10 Push Ups
20 Squats
Into…
800m run

*If you don’t have a 800m loop marked out, run for 3:30-4:00 minutes.

  •  L2

For time:
800m run
Into…
8 rounds of
10 Push Ups
20 Squats
Into…
800m run

  •  L1

For time:
400m run
Into…
6 rounds of
10 Knee Push Ups
20 Squats
Into…
400m run

*If you don’t have a 400m loop marked out, run for 1:30-2:00 minutes.

SWOD Monday 03.16.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Shoulder Press x 4 reps
*Using 65% of 1RM Press

B. Every 90 seconds x 6 sets
Push Press x 4 reps
*Sets 1-3 @ 70-75%
*Sets 4-6 @ 80%

B. 4 sets of:
DB Split Squat x 10 reps/Leg
– Rest 30 seconds –
Tall Kneeling Bottoms Up Press x 6-8 reps/Arm
– Rest 30 seconds –
Wtd Hip Extensions x 15 reps
– Rest 90 seconds –