News at the gym!

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An Ounce of Prevention is Worth a Pound of Cure – PART 1

Injury prevention is something that I value greatly. As a Physiotherapist, I see many athletes struggling to return to sport and, in some cases, making the life-changing decision to stop playing the sport altogether. This is a very challenging journey and one that I, too, understand


I would like to share my experience with you so that you can understand it may be a long road, and that injuries force you to make a lot of decisions.

I was 19 years old and I had worked my butt off to gain a starting position, as the goalkeeper on a varsity team in my rookie year. I was on Cloud 9 and stayed there until the day of my injury.

I remember it like it was yesterday. When it happened, I told my coach not to worry, I’d rest up and I’d be at practice on Monday. However, I never made it to practice — instead, for the months that followed I spent countless hours in rehab, endured multiple flare ups and began to experience a loss in muscle strength and an emotional roller coaster. My heart was broken: I knew I was facing a hiatus from the sport I loved.

After many attempts to strengthen my knee without surgery – it came to a point where my knee would give out while simply running in a straight line. I knew surgery for ACL reconstruction would be the best route to take.

After 12 months of rehab, I was finally getting back into the swing of things when I tore my meniscus in the same knee. Back to the operating room I went; the rehab cycle started again.

I was hopeful and determined. I was making strides, slowly but surely. As I worked hard to regain my physical strength I kept my mental game strong by attending all practices, games and cheering on my teammates. I wasn’t ready to let go, playing soccer was all I ever really knew. I started training again for my sport and noticed I was timid on challenges and hesitated on plays.

That’s when the worst pain set in. The pain of knowing in the back of my mind that I had lost my edge. I knew in my heart that it was time to call it in but making that decision felt impossible.


Physical injury quite often pays a toll on your mental state. Many questions plagued my mind as I tried to decide my fate in this sport.

  • What will I do if I am not playing soccer?
  • What will happen to my knee if I continue to play at this level?
  • Am I susceptible to more injury?
  • What will happen to the relationships I built with my teammates?
  • How will my parents feel (they are part of this community too)?
  • Am I a failure?
  • Will I get lazy?
  • How does this affect my life in 10 – 20 years from now?
  • Will I be active as I age?

Only I could determine the answers to these questions. I couldn’t go back; I couldn’t blame my parents, coach, teammates, doctors or therapists. Only I could decide what was best for me.

Like many athletes who suffer from injuries, this decision is life-changing. How do you make the decision to stop playing the sport that defined you for the majority of your life? It’s not an easy one.


Don’t get me wrong, I have witnessed countless athletes return to playing high-level sports after similar or even more serious injuries. My story is about my personal journey and meant to help those see that sometimes a change in direction is ok; it’s not meant to discourage those that are going down the path of returning to their sport.

This injury turned out to be a very positive thing for me (as they say, “every cloud has a silver lining”), however, understand that at 19-years-old, wasn’t easy.  Looking back, it has shaped me and obviously led me into a career dedicated to injury rehabilitation and prevention.

August 16, 2017, marked 13 years since I had ACL reconstruction surgery. How fitting that it was also the first day that the Physiotherapy staff at Real Life Health initiated The FIFA 11+ ACL injury prevention program with the Laurentian Women’s and Men’s soccer teams.

Through my journey, I vowed to return to Laurentian to implement an ACL injury prevention program. I wanted to help others prevent the injury that devastated me and ended my soccer career. I am so thankful to have this opportunity with Laurentian’s Soccer programs and I am proud to be able to offer an injury prevention program that will help athletes achieve their goals by insulating them from injury and improving their performance.

I don’t regret my decision to stop pursuing and playing soccer. I had many opportunities to learn new things about new sports. I found new interests and redirected my priorities to a lifetime of health and wellness.

People often ask, “Do you have pain in your knee?”, to which the answer is yes, sometimes I do. I know it will be a lifelong journey to maintain the strength and health of my joints (especially my knee).  The scars on my knee remind me of my journey and they welcome me to a club of many others who have gone down a similar path.  A path that, though different than the one a younger me expected, continues to get better.  See you shortly for Part 2!

This post, by Kristin Green Registered Physiotherapist, was originally posted on Real Life Health.

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CrossFitter of the Month – June 2017

Hey Friends!

It’s that TIME!  Yesssssss – we get to highlight another of our amazing members.  This month we’re stoked to feature someone who may not always be IN the gym, but heading abroad to help those in need, or to the far north for the same reason, isn’t a bad reason to miss your training from time to time.  It isn’t every day someone uses their vacation to volunteer abroad, or in some of the more secluded parts of our own country.  We’re very proud and excited to spread some of the good vibes of this member, as they’re always doing it when they’re in.  June’s “CrossFitter of the Month” is…

CrossFit Sudbury

Bex!  Here are her answers to our questions!

Name: Rebecca Foreshew

Age: 26

Occupation: Registered Nurse at Health Sciences North and Nurse Practitioner Masters Student.

What was your exercise experience prior to CrossFit?

Prior to CrossFit, I did a lot of jogging and my own workouts at the gym. I used to be a lifeguard and was the Aquafit instructor so I did a lot of aquacise and swimming. In my younger years, I did Tae Kwon Do and sports such as Track and Field, Flag Football, Volley Ball and other team sports.

How long have you been doing CrossFit and why do you choose CrossFit?

I have been doing CrossFit for over 3 years now and I absolutely Love it! I love how no matter what, every single workout is a challenge, and how it’s constantly varied so you never plateau.

What is your favourite part about CrossFit?

I would have to say that my favourite part about CrossFit is the community. Everyone is so encouraging, friendly and just all around great people. I have felt welcomed since day one!

CrossFit SudburyCrossFit Sudbury

What are the accomplishments you are proud of? (Crossfit or non-CrossFit related)

Crossfit related: I am proud that I can do a strict pull-up and a rope climb.

Non-crossfit related: I am proud of my career and being accepted into the Nurse Practitioners program. I am also proud of being a fur mum to my great dane and how she was involved as a therapy dog with Magical Paws for a few years. Lastly, I am proud of the humanitarian and travel nursing that I have done which includes: Vietnam, Guatemala, Kenya and of course Attawapiskat. I feel so humbled when I visit these places and it truly gives me a different perspective on life.

CrossFit SudburyCrossFit Sudbury

CrossFit Sudbury

CrossFit Sudbury

Favourite Workout or Lift?

My favourite WODs are the really long ones-like Murph! I love them because you may not feel so good during them, but you feel so accomplished afterwards. I also really enjoy any Workout that involves running!

My favourite lift would have to be the clean because I find it is one of the easier movements for me lol.

Anything else you would like to add, please feel free 🙂

I would like to Thank Adam and Kristin for running such a great gym and I want to Thank all of the coaches for being so dedicated to helping everyone achieve their goals!


CrossFitter of the Month – May 2017

Hey Friends!

It’s our favourite time of the month – We get to feature another of our awesome members! 🙂  This month we’re highlighting someone I was surprised to know wasn’t picked yet.  This person displays hard work, grit and determination every time they’re in the gym, or competing at one of our competition.  He finds time to fit fitness into his life, despite the other responsibilities and commitments life throws at us.  This month, we’re proud to recognize…


Here are his answers to our questions! 🙂

Name: Marty Champagne

Age: 36

Occupation:  Product Manager

What was your exercise experience prior to CrossFit?

I participated in multiple sports throughout high school and college.  Afterwards, I paddled on a somewhat competitive Dragon Boat team for several years.  Throughout that time I had been attending the typical Globo gyms for strength training and then worked on endurance training by cycling, running, skiing, etc…

How long have you been doing CrossFit and why do you choose to CrossFit?

I’ve been doing CrossFit for 3 years.  Every once in a while life gets busy and I have to pull away for a bit, but then shortly after I get the sincere “We Miss You, Marty!” email which motivates me to get back in.  It’s sometimes difficult to prioritize time for health and fitness over other aspects of life.   With CrossFit, I know that the awesome coaches will always help me to maximise my fitness intake within the one-hour time slot.

What is your favourite part about CrossFit?

I love the friendly but competitive nature of CrossFit.  I find myself constantly pushing that extra little bit to try and match or surpass my past results.  Even though it’s definitely not always gains, it’s a good motivator to understand how good or bad the results are.  Having CrossFit friends doing the workouts with me also helps motivate better results.

What are the accomplishments you are proud of?

My biggest accomplishment so far is having kept relatively healthy and fit.  This is especially important to me as I look forward to being able to participate in all sorts of fun fitness activities with my two beautiful little girls for many years to come (Alexia – 2 ½  and Mia – 1 ).

Favourite workout or lift?

My favourite workouts are the long grinders.  Maybe not so much during the workout, but I love the feeling of accomplishment when they are done and I’m stretched out on the floor unable to pick myself up

Anything  else you would like to share please feel free

At first, I was slightly hesitant about joining CrossFit.  However, a friend (Beau Frescura) just wouldn’t shut-up about how great CrossFit was and how I would really like it.  Eventually, I signed up for the intro and soon found out he was right.  The fitness, the coaches and the friends are all really great – I’m very grateful to have been introduced to the CrossFit community and I inspire to making it to the games someday (at least as a spectator).

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CrossFitter of the Month – April 2017

Hey Friends!

It’s that time!  We get to highlight and show our appreciation for another of our amazing members.  This month, we’re featuring someone who hasn’t been with us as long as some of our OG’s, but has had a great, positive impact on the community.  This person is fun to coach, to chat with about life/fitness/whatever, and even expanded our gym more by bringing in their significant other to join in on the fun.  We’re proud to present April’s CrossFitter of the Month…

Ryan!  Thank for the awesome energy you bring to the gym, Ryan!  Here are his answers to our questions 🙂

Name: Ryan Dugas

Age: 30

What was your exercise experience prior to CrossFit?

Prior to joining CrossFit, I was a globo gym regular who trained every body part once a week but focused on chest and biceps.  I played some flag football, slo-pitch and ultimate frisbee in university but nothing competitively at that point.

How long have you been doing CrossFit and why do you choose to CrossFit?

I have been doing CrossFit for approx. 1 year now, originally I wanted to try CrossFit because I was tired of doing the same exercises over and over and eventually at the end spending more time in the sauna than working out.  I liked the idea of a high-intensity workout where you show up and everybody is motivated to get a good workout in.

What is your favourite part about CrossFit?

Dropping weights…

The atmosphere is probably the best part of CrossFit, the community feeling you have when you come in is part of what makes it. All the help and support from the coaches while you are trying to work on a skill or grinding through a nasty WOD, is what makes CrossFit fun. Also dropping lots of weights can’t forget that.

What are the accomplishments you are proud of? (Crossfit or non-CrossFit related)

Most recently snatched 200lbs at the end of the last weightlifting cycle.  Recently made a commitment to a healthier diet and managed to stick to the plan (with Danielle’s help)

Favourite workout or lift?

DT, bench press, anything with a heavy barbell

Anything  else you would like to share please feel free

Just wanted to thank all the coaches for all your help and support over the past year and to everybody else for making CrossFit more than a gym!

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CrossFitter of the Month – March 2017

Hey Friends!

Running slightly late on this but we’re super stoked to highlight another amazing member!  I don’t know how we manage to get so many great people coming out to train with us, but it must be some sort of like attracts like with our members.  This month is no different, that’s for sure.  This month we recognize someone with a great work ethic, athletic background and attitude.  Someone who is working hard on her studies, her training AND is still involved in the community (outside AND inside the gym).  Very proud and excited for March’s CrossFitter of the Month…


Name: Jennifer Hull

Age: 23

Occupation: Student

What was your exercise experience prior to crossfit?

I’ve done pretty much everything you can do from running to yoga, to walking around goodlife without a clue what to do. However, primarily before CrossFit I cross-country skied for Laurentian’s Varsity team first and second year and for a club team a couple years prior to that. I also competed as a biathlete before university, which is skiing and shooting.  I’ve been around sports my entire life being active has been a part of my life so as long as I can remember.

How long have you been doing CrossFit and why do you choose to CrossFit?

I started in June 2016, the reason why I started CrossFit was I wanted to push myself and find something different. After talking to Ben about it I finally made the decision to join (Best decision EVER). I choose Crossfit because no matter how bad your day may be when you walk into the gym it gets a little better and by the time I leave I’m a completely new person. Also lifting heavy things is pretty awesome too lol

What is your favourite part about CrossFit?

Hands down, the people that attend the gym! Such a great atmosphere, everyone is always ready to throw it down in a workout.  I love how CrossFit not only challenges you physically but also mentally. Also the games during class, who doesn’t love a good game of tic tac toe!

What are the accomplishments you are proud of? (Crossfit or non-CrossFit related)

My proudest moment to this date in CrossFit was hitting 105lbs snatch in the open, and doing the open in general! Starting to do workouts without scaling everything makes me reflect back on how far I’ve come and I can’t wait to see where I go. Also, my row times make me pretty happy! Non-crossfit proudest moment is probably graduating from university this year.

Favourite workout or lift?

Any workouts with a barbell or rower!

Power clean is definitely my favourite lift, although lately, my snatch has been feeling pretty damn good

Worst workout: 100 wall balls for time but and every minute 10 walking lunges with the ball overhead…still haven’t let that one go. Gives me nightmares

Anything  else you would like to share please feel free 

Thanks to all the coaches and everyone at the gym! You guys are the real MVP!

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CrossFitter of the Month – February 2017

Hey Friends!

Another quick month in the books and we get to highlight another of our amazing members!  For February we recognize someone who has been putting in the hard work – improving flexibility, as well as strength, two of the things that are often hardest to come by.  We’re lucky to have February’s CrossFitter of the month…

Name:  Lea Britt

Age: 26

Occupation: Associate Lawyer, Lacroix Lawyers/Avocats

What was your exercise experience prior to crossfit?

I played a lot of sports as a kid, and throughout high school including flag football, hockey and softball. I started running regularly in university and have done road races and a number of obstacle course runs including Tough Mudder. I have also tried other sports including boxing and muay thai kickboxing.

How long have you been doing crossfit and why do you choose to crossfit?

I graduated from fundamentals in December of 2015 and have been crossfitting ever since. I decided to start crossfit in the fall of 2015 after a number of changes in my life, including moving back to Sudbury after law school. I decided I wanted to find something different in order to achieve my health goals as I was not really seeing the progress or satisfaction from working out that I wanted. I knew a couple of members at Crossfit Sudbury who really enjoyed it and decided to see what it was like. Since starting I find that doing crossfit regularly has benefited me not only physically but also helped with the high stress levels that come from my job. If I have a really stressful or long day at work crossfiting afterwards makes me feel calmer and much happier!

What is your favourite part about CrossFit?

The people! I love working out and seeing the progress that I have made but I am not sure I would be as motivated if I was working out alone or the atmosphere was different. I have tried different group type classes/memberships and have not really felt any type of connection to those places in the same way I do at CrossFit Sudbury.  

What are the accomplishments you are proud of? (CrossFit or non-CrossFit related)

Non-CrossFit:  Becoming a lawyer in June of 2015. It took seven years of school and a year of articling to do it. I am also very proud of the amount of travelling that I have achieved so far, including completing two university exchanges in Ireland and the Netherlands.

CrossFit: Handstands and toes to bar are probably the movements I am most proud of achieving. I have no gymnastic background and have had to consistently work at progressing with those movements in order to see results. I am also very happy with the progress that I have made with weightlifting more regularly, as there is something very satisfying about being able to lift heavy weights. More recently, I was very proud of myself for being able to do 17.1 rx, as that was one of my goals for the 2017 Open, and I think reflects progress in how willing I am to push myself when I could easily not have.

Favourite workout or lift?

Lift: Clean and Jerk, my lifts are not always pretty but when I hit everything right it feels great.  

Workout: Depends on the day but anything that doesn’t contain rowing I like.

Anything else you would like to share please feel free ☺   

Everyone at the gym is always so friendly and supportive, which was particularly nice when I could only remember a couple of names. There is always a coach around to offer advice on something I am practicing and a high five waiting after a workout. Thank you for all of the support and for pushing me when I am not pushing myself as hard as I could.

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CrossFitter of the Month – January 2017

Hey Friends!

It’s that time!  Yesssss – we get to showcase one of our awesome members.  This month we’re excited about showing off someone who has been doing extra work to shore up weaknesses (and it shows), while continuing to build on strengths.  This person has done an amazing job of infusing the gym as part of their routine, and their consistency shows (with PRs and improved movement all the time).  We’re so happy and lucky to recognize January’s “CrossFitter of the Month”…


Caroline!  Thanks for always bringing awesome energy to the gym with you!

Name: Caroline Cropp

Age: 33 

Occupation: Financial advisor 

What was your exercise experience prior to CrossFit?

 I was really sporty growing up – I did most sports at school, but my passion was football (soccer) I played competitively for 20years and also represented my county. 

How long have you been doing CrossFit and why do you choose to CrossFit?

I started Crossfit in 2013 twice a week, when I retired from football in 2014 I started going 4/5 a week. I used to play football with Sam Briggs who took up Crossfit and progressed into the fittest woman on earth in 2013! I played football with Denise Thomas at Leeds united and seeing her promote the sport in the USA and all over the world on her Level 1 courses inspired me to give it a go. I wanted to do something that would challenge me on a daily basis and also still allow me to have a bit of competition too.

What is your favourite part about CrossFit?

It’s all about the people, back in England when I started Crossfit I made some of the best friendships ever and are still going strong even though I am in a different country and moving here I have gained so many new friends. It’s also pushing yourself beyond what you think your capabilities are. It has encouraged me to live a better life. 

What are the accomplishments you are proud of? (Crossfit or non-CrossFit related)

Moving to a new country! Passing all my financial/retirement planning exams in less than a year, also plenty of football achievements with winning the reserve league cup in my final season. CrossFit related it would be doing the open last year and being able to rx all the wods. Which was major progress from the year before only managing to rx 3 of them. 

Favourite workout or lift?

Love a clean – worked on my technique for the past few months and finally seeing some good results, I also love overhead squats. One of my fave hero wods is whitten. I also like team or partner workouts that are long grinders, as long as there’s not too many gymnastic movements. 

Anything else you would like to share please feel free

even with having a shoulder injury for the last 6ish weeks – the coaches have been amazing keeping me involved in class and helping switch movements up! And Steph and Kristen – Thank you for your time and help with my rehab you guys are fab! 

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CrossFitter of the Month – December 2016

Hey Friends!

It’s time to give a virtual high five and/or hug to one of our wicked members! (yessssss).  This month we’re recognizing a real CFSuds OG (original gangster).  This person signed up despite their first exposure to the gym being visiting our tiny garage gym and encountering Drew and I doing some terrible WOD, sweating and struggling to breathe and a quick, “I’ll be with you in a minute!” hahaha.

Tonnes of high fives, smiles, social events, competitions and PRs later, we’re happy and proud to recognize Decembers “CrossFitter of the Month”…

Kristen!  Thanks so much for being an amazing member (and friend!)

Here are her answers to our questions!

Name: Kristen Pichette

Age: 33

Occupation: Teacher

What was your exercise experience prior to CrossFit?

I played recreational sports as a child and into my teens and early 20s. Once I finished university and began working, I joined a gym and attempted to get there a couple of times a week – some weeks I was successful and many weeks I was not. I found it very difficult to workout indoors using equipment after playing sports for so long.

How long have you been doing CrossFit and why do you choose to CrossFit?

I’ve been doing CrossFit since CrossFit Sudbury was at the old gym on Regent Street (5 years?). I choose to do CrossFit because I love the community. It reminds me of what I enjoyed so much about playing sports (the social aspect!). I enjoy having a different workout and lift every day – the variety keeps it interesting and the community of wonderful people keeps me motivated. I also appreciate that the workouts and movements can be so easily modified to make sure that I am always getting a great workout that is safe but still challenging.

What is your favourite part about CrossFit?

My favourite part about CrossFit is the people at CrossFit Sudbury. Hands down. My next favourite thing would be the variety in workouts. I love that there is something different to work on every time I come in.

What are the accomplishments you are proud of? (CrossFit or non-CrossFit related)

Non-CrossFit: I am most proud of my marriage (a recent development!) and of my relationship with Eric. I am also super proud of my career as a Teacher and of the growth I see everyday in my students.

CrossFit: Most recently I have been very proud of my Olympic Weightlifting. I joined Weightlifting Club in the fall and completed 2 cycles. When I hit that 100.5# snatch I was so pumped!

Favourite workout or lift?

Right now I would have to say my favourite lift is either the Snatch or Clean & Jerk. My favourite workout has always been Helen.

Anything else you would like to share please feel free 🙂    

I would like to thank all of the coaches for always being so supportive and encouraging. Every one of you is just as excited for every PR and every accomplishment as we are. Thank you for always pushing us further than we thought we could go. To Adam and Kristin, thank you for building such an amazing community of people. I’m so grateful to call you both very dear friends.

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Monique Duguay – April 13, 1962 – January 2, 2017

One of the most loving, upbeat, and genuine people you may have had the honour to meet is very sadly, no longer with us.

We are absolutely heartbroken to share the news of the passing of our dear friend, Monique Duguay. Monique was one of the very first people to inquire and sign up for our gym (and dragged her daughter, Mandie, along with her) and has been an integral part and vocal proponent of the gym ever since. Many of you have gotten to know Monique over the years, whether it was during a workout together (with Precious by her side), during any and ALL of our social events, while cheering us on during the Open competitions, or simply sharing a sincere conversation. Monique brought a great sense of style with her to the gym, which was easily admired by her fancy shoes and matching outfits. Monique was always first to ask if we needed help with food, time, or anything else that would help to support the gym.

Monique's strong, inspiring and kind personality will be missed but never forgotten.

The following is the information for the visitation & the funeral:

  • Visitation - Monday January 9th, 2-4pm and 7-9pm @ the Cooperative Funeraire (Lasalle & Notre Dame)
  • Funeral - Tuesday January 10th, at 10:30am @ St-Jean de Brebeuf Church downtown
  • The official obituary can be found here

Our deepest Condolences go out to the Duguay family.

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CrossFitter of the Month – November 2016

Hey Friends!

It’s that time! 🙂 We’re highlighting yet another amazing member of our community.  This month we’re pumped to feature someone who has been coming for over 2 and a half years, and has gotten stronger, faster and more explosive bit by bit through hard work and consistency.  We’re super pumped for Novembers athlete…


Thank you, Ali, for always coming in AND leaving with a smiling face and great attitude – keep up the great work!  Here are her answers to our questions:

Name: Ali Stankiewicz

Age: 19

Occupation: Anthropology and Biology Student at Laurentian University

What was your exercise experience prior to CrossFit?

I’ve been a competitive figure skater all my life, so growing up it’s been a mixture of figure skating with soccer on the side during the summer months. Prior to CrossFit I’ve never stepped foot in a gym, so I was anxious to start but luckily I had my sister to encourage me.

How long have you been doing CrossFit and why do you choose to CrossFit?

I’ve been doing CrossFit for around two years now. I love the challenge it brings me, all my life I’ve had figure skating to push me and something to work towards, whether it was a new jump or improving my overall performance at competitions. Once I quit (competitive skating) I didn’t feel the need to push myself but with CrossFit, I’m consistently being challenged and given things to work/improve on. So I chose CrossFit because it gives me the motivation to keep going back.

What is your favorite part about CrossFit?

My favourite part about CrossFit is the openness and enthusiasm of the gym. Everybody is also so encouraging, and it’s always a fun time to come in and crush a WOD. I love the challenge and always having something to work towards.

What are the accomplishments you are proud of? (Crossfit or non-CrossFit related)

Surviving my first few years of university… Haha, just kidding. I’m definitely most proud of all my travel/volunteer experience. I’ve had the opportunity to volunteer both with and without my family at an orphanage in Tanzania, a kindergarten in Peru, and my most recent adventure, at a remote biological station in the tropics of Costa Rica, participating in a long-term monitoring project on nesting sea turtles. Volunteering abroad is definitely something I enjoy doing, and if I’m lucky, I’ll be able to make a career out of it one day, somehow.

Favorite workout or lift?

I love WODs with barbell movements, cleans, snatches or squats. I try to avoid running or wall balls at all costs.

Anything else you would like to share please feel free     

Thank you to the gym for being such an awesome group to workout with and for whipping my butt into shape these past few years.