More problems going up as I write this. ... See MoreSee Less
More new problems up today, and more coming tomorrow. We are setting problems all over, as opposed to just resetting one area at a time. Hopefully this reduces people bunching around them and allows for more sends while still giving people space. Enjoy! ... See MoreSee Less
More new problems in the yellow area today. ... See MoreSee Less
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In the before times we had put this wall up on Stokt. If you don't know what Stokt is, its an app where you take a picture of your wall and then people can set problems and submit them so everyone can try them. So download the app at www.getstokt.com ... See MoreSee Less
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Hello Lovely Peeps! We have updated some things. Everybody is welcome to start booking, please read below.
1. EVERYBODY IS WELCOME! Please remember to maintain your distance, do not rush around corners, and be patient with our staff and other climbers.
2. WAIVERS need to be completed before arriving at the gym.
3. MINORS who are not members should not be left unattended under any circumstance. Youth program kids 14 and over, pre-comp, and competitive kids are all welcome to be left unattended at the gym.
4. MASKS are to be worn AT ALL TIMES. We know there are people who will disagree and we understand your perspective but we have staff who are immunocompromised, we know people are traveling outside of Ottawa not wearing masks, and falling can be unpredictable. We cannot afford to be a part of the spread of COVID and get our doors shut again. Please, work with us on this, know that we too are anxious to ease restrictions. *You can remove your mask for the purposes of drinking water - hands get sanitized before removing and putting the mask back on. We will have lots of sanitizer and soap available for use.*
4. LIQUID CHALK is mandatory. We are making and selling it at a very fair price. We cannot legally call this sanitizer but we are making it with 80% ethyl alcohol, it dries fast and will help keep your hands a bit cleaner. Support local and purchase your liquid chalk from CRG.
5. INDOOR SHOES will be the new norm. In light of all the concerns with various forms of contact, we have decided to ask patrons to have their feet covered at all times while in the building.
6. WASHROOMS ONLY. You will be asked to come ready to climb leaving all the unnecessary items at home or in your car. Please understand that at this time, you are not allowed to use the change rooms, water fountains, or lockers.
7. BRING A WATER BOTTLE. We will have a water bottle refill station available for you to refill your bottles as needed.
8. PRACTICE RESPONSIBLE PHYSICAL DISTANCING. Be close to those in your bubble only. Masks are not foolproof, air flows via areas of least resistance - Help Keep Ottawa Open!
9. TOP ROPES ARE OPEN. Again, physical distancing still applies so try to use every second rope or wait your turn for a rope that would otherwise break those guidelines. At this time, we are not allowing lead climbing AND THERE ARE NO TOP-ROPE LESSONS.
10. SANITIZE! Staff will be expecting you to use our provided hand sanitizer upon entry and as you exit the building. We have sent free sanitizer and staff will be walking around offering up its periodic use, please indulge.
11. ARRIVE 15 MINUTES EARLY. Please arrive early to help maximize your time on the wall as it allows staff to inform you of new procedures and get everybody checked-in. We are going to be doing 2-hour bookings with a 30 minute transition period to start. If you NO-SHOW on a booking, you will not be allowed to book again for a week so cancel ahead of time and let us know if you do not plan to attend your sessions.
12. booking.appointy.com/CoyoteRockGym Use this link to book your sessions! If you intend to book more than 4 sessions per week, try to book your fifth session and beyond during the off hours.
13. STAY HOME IF YOU ARE SICK OR APPEAR SICK! Please do not come into the gym coughing or sneezing, or have any signs of COVID as you will be asked to leave.
14. THINGS ARE CHANGING QUICKLY. Stay tuned for updates!! Thanks again for all the support. ... See MoreSee Less
We are finally open! We got a new water fountain, and fixed up the change rooms, and set some new problems. And we are selling liquid chalk. $20.00 for 500ml. ... See MoreSee Less
booking.appointy.com/CoyoteRockGym
This is the link that should allow you to book your two-hour climbing sessions. Get booking folks and let us know if you have any trouble.
ADULT MEMBERS ONLY for the first week as we update our entire computer system at the gym and get used to the new system. ... See MoreSee Less
coyoterockgym.ca
My last post got deleted and there is no time to waste. Please visit our website to get the latest information on our Re-opening plan. Can't wait to see you all, or a bunch of you anyway, on Monday!
Woot! ... See MoreSee Less
We ordered these back in February. ... See MoreSee Less
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Hey Folks! We will be opening Monday. More details to follow in the coming days. We won't keep you hanging for long. ... See MoreSee Less
Hello CRG Family!
We, much like all of you, are waiting to hear news of a potential reopening. Until then, we need your help.
Can you please spare 20 minutes to fill out the survey linked below?
forms.gle/asyWJKWbFCCVTJE3A
The effects of COVID have been widespread and we hope to find out how our industry has been affected and Gripped has generously agreed to share these results with you all.
We miss all of you and promise to update you all once we know more about the opening. Big Squeeze folks.
Big Thanks for RockBase Inc. and Gripped Magazine for making this all possible. ... See MoreSee Less
Canadian Climbing Survey 2020
DISCLAIMER: All survey data is collected anonymously. No names or directly identifying information are being requested as part of this survey. Once compiled, a report will be published by Gripped Maga... Get it done folks, or just watch as your roomate does. Either is good. ... See MoreSee Less
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Just wanted to say that although this pandemic is super fun, it pales in comparison to the gym being open. WE MISS YOU! Members and staff alike we miss you and we can't wait to be open again. In the mean time stay safe and wash your hands! Also. Mike has a mohawk now, and he misses you too. ... See MoreSee Less
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We had a bunch of Coyote peoples come out and buy hand sanitizer and booze. Thanks for the support! We miss you. ... See MoreSee Less
Hey Guys!
Just wanted to touch base with you all as we have been delinquent from our usual fitness post. You have likely all seen that we are doing hand sanitizer at the distillery - this is saving the gym. We are working our butts off doing this but we promise to get back to the videos in short order. We appreciate your understanding and patience.
Also, I miss all your faces and cannot wait to squeeze every single one of you when I see you again.
Laura ... See MoreSee Less
Hey Folks,
We sourced bottles so we should have bunches available by Tuesday at the latest and moving out from there. We have some bottles for today and a couple hundred for Saturday as well. If you need it get some and pick up some spirits at the same time. ... See MoreSee Less
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Bodyweight AB Circuit with Charlie
3 set of each, to failure
A/B 1 - 3 sets then rest 60 seconds
A/B 2 - 3 sets then rest 60 secs...
Listen to your body, do what you can. Rest as needed and limit reps as required.
1A. Wide Slide Push Ups
1B.Push Ups
2A. Jamb Hammer Row
2.B. Doorway bicep curls
3A.Cobra Push Ups
3B.Hover Hold Push Ups
4A. Single Leg Bulgarian Wall Squats
4B.Later Frog Hops
5A. Power Push Aways
5B. Rear Delt Iron Cross
Stay healthy and wash your hands! ... See MoreSee Less
Video
Hey Folks,
As most of you know we also own a distillery which is adjacent to the gym. Although the gym is closed the distillery is working overtime to produce hand sanitizer. This is going to keep the gym afloat through the next while but we need your help.
We need a source for plastic bottles with pump caps or child resistant lids in 500ml/16oz and or 100ml/33oz sizes. If anyone out there can get us a good connect we will keep your hands clean with North of 7 Hand Sanitizer. If you know someone who deals in manufacturing or distribution of plastic bottles please email Jody at n7sanitizer@gmail.com
Keep your chins up and wash your damn hands. ... See MoreSee Less
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Core Workout for the Day - No video included for this one.
60 second interval unless otherwise indicated. Another great workout from the Athlean team.
- mountain climbers
- superman planks
- mountain climbers
- superman planks (opposite hand foot elevated)
- rolling planks
- scissor planks
- rolling planks
- scissor planks
- alpine mountain climbers
- cliffhanger planks (15 seconds)
- alpine mountain climbers
- cliffhanger planks (15 seconds)
Rinse and repeat Folks! ... See MoreSee Less
Alright, your workout for the day was done by Charlie. Happy Birthday Charlie, you will be sore for days to come. This is a workout from the amazing crew over at Athlean X who will shred you to pieces. Check them out on YouTube.
Core Workout
3 sets of 6 rep for each exercise - no rest. Your focus should be on engaging and pivoting from your uppermost abdominal muscles that sit between your floating ribs. Better the focus, better the workout.
90/90 crunch
Roll Ups
Upper Circle Crunches
Fitness
3 sets of each A/B circuit to failure. 60 seconds rest between circuits. Listen to your body and don't hurt yourself.
A. X Plyo Push Up
B. Step Through Push ups
A. Thumbs up Push Ups
B. Reverse Elbow Push Ups
A. Power Plank UPs
B. Cobra Push Ups
A. Single leg Heel Touch Squats
B. Rolling Scissor Squats
A. Power Pushaways
B. Bodyweight Side Lateral Raise ... See MoreSee Less
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Hey Folks!
Bodyweight and Stairs workout for today thanks to Hannah Bower 2. I didn't add music today and my form was not perfect. Sorry for the rolls.
10 minute HIIT workout. Rest as needed and repeat if it just wasn't enough for you.
Filmed by a 10 year old.
1. Alternating Scissor squat Jumps
2. Curtsy Squats
3. Plank Walks
4. Piston Squat Hops
5. Crunch to stairs
6. Push ups
7. Plank Leg raises (video missing. top leg on stair, raise lower leg)
8. Hop to Ankle taps
9. Mountain Climbers
10. Dip to Bridge with alternating ankle taps.
Now do your hour long run!
Stay fit, stay healthy and wash your hands! ... See MoreSee Less
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Hey!
So we are going to attempt to keep some form of content coming while we remain closed. These will include all variety of workouts that Charlie, Mike and Myself are doing while at home. Let us know if you want us to cover anything in particular. If you have a a good workout or yoga routine you want to share with our community, email them to coyoteyouth@gmail.com.
Hopefully the videos will get less ghetto as time passes but I make no promises. Stay tuned for daily updates.
Stay Healthy, Stay Fit and Wash your hands! ... See MoreSee Less
Long Resistance Bands Workout - Two different weights will be usefull.
Music by Macklemore and Ryan Lewis (this way you don't hear me cry)
3 Circuits x 3. Minimal rest. 12-15 reps of each exercise.
Circuit 1- RDL's, Split Position Rows, Pull Aparts
Circuit 2 - Squat to Press, V-Rows, Overhead Tricep Extension
Circuit 3 - Glute Kickbacks, Shoulder Raises
Big Thanks to the talented Massy Arias who originally shared this on her Instagram Page and of course our borrowed music from Macklemore and Ryan Lewis. ... See MoreSee Less
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Bodyweight Exercises (Genghis Khan - Mike Snow)
Circuit x 3, 4 minutes of rest between each round.
Jump Squats x25
Push up Mountain climbers x10
Leg on Chair Lunges x10 each side
Dips on Chair x 15
Burpees x15
V-ups x12
Shoulder Pushup Walkouts x4 ... See MoreSee Less
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Hey Folks,
We have received emails concerning memberships. Please know that they are all on hold as of Sunday, March 15th. No fees are associated with putting memberships on hold or removing the hold.
Please check out our website if you are looking for more info on how to stay in climbing shape, we have shared some links.
Stay fit, stay healthy and stay home.
CRG Unit ... See MoreSee Less
While you are at home, just itching to get back in and climb, try these hangboard routines by Eva Lopez. If you have Instagram, you can check out Nina Williams for a killer core workout. Lady Beta on Facebook has some free home routines also - all free.
Stay fit, stay healthy and stay home! Hope to you all soon! ... See MoreSee Less
In light of this recent announcement from Ottawa's Chief Medical officer, Coyote will be closed until further notice. All programming and memberships will be put on hold effective March 16th.
These are strange times, and nothing is certain right now. We hope that you understand and continue to support us. We will keep you posted as the days unfold. Stay safe and wash your damn hands. ... See MoreSee Less
Hey Folks,
Over the past week and a half you may have noticed we have been taking extra cleaning measures to help prevent the spread of COVID-19.
We began by posting signs sent to us by the government of Ontario which remind patrons to wash their hands regularly, not touch their faces, and stay home if sick. In addition to the signs we integrated an hourly cleaning schedule for all the washrooms and high touch zones including all doorhandles, banisters, Grigri's, front desk, iPads, keyboards, water fountain, fitness area, and Interac terminal, etc. This is above and beyond what is recommended by the Public Health Agency of Canada.
Yesterday we furthered our measures by disinfecting all vinyl mats 3x a day with a lysol solution.
We remain open for now, limiting our capacity to 100 climbers at any given time, and continuing to follow the guidelines laid out by the Government of Canada, Ontario Ministry of health, and the Public Health Agency of Canada.
All this being said, things are changing quickly and we may be required to close for a time. We are currently trying to plan out what that looks like and we will inform members, staff and the public of any changes.
Check back for updates on how changes may affect your programming or memberships.
Please private message us on Facebook if you have questions or concerns. ... See MoreSee Less
Alright Folks,
You have seen the signs on the doors and now we are making it official. We are asking, for the safety of everyone, that you:
- stay away from the gym for two weeks if you have travelled out of country
- do not come to the gym if you are exhibiting any signs of respirtory issue or flu like symptoms (cough, cold, sniffles, fever, and the like)
- wash your hands very regularly while at the gym
- do not touch any part of your face with your hands
- cough and sneeze into elbow or tissue (and then go home)
Let’s keep the community safe and healthy, let’s respect these Public Health Guidelines for containment of Covid19.
Many Thanks ... See MoreSee Less
