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CrossFitter of the Month – January 2018

Hey Folks!

It’s that time!  Yesssss – we get to talk about our amazing members again (well, one of them)!  This month, we’re highlighting someone who takes the time and puts in the extra work to ensure they’re safe, and effective with their movements.  This person always has a great attitude and has meshed with folks old and new (to the gym, but also chronologically old and new).  For January, we’re proud to feature…

Ryan!

Here are his answers to our questions!

Name: Ryan Jakov

Age: 27

Occupation: Field Engineer with Weir Minerals

What was your exercise experience prior to CrossFit?

Typical gym-goer with a “routine”.  Started in high school and stuck with it throughout university.  Other than that, I was a ‘baseball in the summer’ and ‘hockey in the winter’ guy in organized leagues up until university.  I was always a big cross-country biker, have been since the beginning of high school.  So I have always been fairly active, but never really competitive other than in baseball.

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

I have been doing CrossFit since about March/April of 2014.  I was invited to join a very small and brand new CrossFit affiliate in Esterhazy, SK when I was living out there.  This gym was in a home garage.  I chose to stick with CrossFit because I immediately saw improvements, and I especially liked the compound movements and the continuous coaching.  I learned so much so quickly, it was great, it was addicting to always be improving.

What is your favourite part about CrossFit?

I would say my favourite part of CrossFit is the social aspect.  I am sure many people would agree.  You go at a routine time, see the same people, and all work together.  You really get to develop a relationship with others, as well as improve with them, no matter what gym you go into.

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

In CrossFit, completing a competition is always a great accomplishment, even if you don’t come out on top…even sometimes you do and surprise yourself!  I would say that outside of CrossFit my biggest accomplishment would be completing my engineering degree and finishing my EIT to become a professional engineer that people trust and enjoy working with.  A good work ethic translates to both boards of CrossFit and work life.

Favourite workout or lift?

I love to hate all CrossFit workouts, ha!  But I would have to say my favourite lift is either of the two Olympic lifts, because you are almost always seeing improvements in them.  There is always room to grow and get better in those.

Anything else you would like to share please feel free

One of the coolest things I like about all this is all the extracurricular activities we do as a gym; pond hockey, Christmas parties, competitions, other recreational weekend activities, etc.  It really makes you feel like you are a part of something.

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CrossFit Sudbury – 17013018 – Twisting Tiger

Hey Folks!

Great work today! A different approach worked out well. Get you gassed in the wall balls, and then make you brace for the snatches. Lots of high quality and intensity pulling as well. It makes me very proud to see everyone so focused on quality – demanding more and better of themselves. It forces me to try to be better myself and work to try to be an example. “A rising tide lifts all boats” is the saying – and it totally applies to the gym lately. Thank you, to everyone.

BIG thank you to Kerry Lamarche for coming out and chatting with us about food prep, meal planning and providing some awesome strategies for improving how you eat, without having to spend all day in the kitchen.

Coaches notes:

Get as heavy as possible on that last set of Back Squats. ON the WOD – goal is to find your happy place AKA where you can keep moving. So breaking up the 15 toes to bar early is probably a good idea 🙂

Strength:

Back squat 4-4-4-4-4
*add weight with each set

Conditioning – “Twisting Tiger”

5 rounds for time:
15 toes to bar
25’ handstand walk (sub 2 wall walks)
15 single-arm DB thrusters @35/25 (switch halfway)

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CrossFitter of the Month – December 2017

Hey Folks!

It’s that time of month again 🙂 We get to feature another awesome member of our gym.  It’s like our own little version of show and tell, but it’s with amazing people, instead of toys.

This month we’re highlighting someone who has been putting in the work, being diligent, attacking weaknesses with a certain level of patience and planning that is rare in the CrossFit world.  Always upbeat and ready to share some knowledge, we’re very happy and proud to be featuring this Decembers CrossFitter of the Month…

Dan!

Here are his answers to our questions.

Name: Daniel Welch

Age: 71

Occupation: Retired

What was your exercise experience prior to CrossFit?

Exercised most of my life, ran marathons, was a trainer, skier (downhill & cross-country), played basketball for 50 years, baseball for 32 yrs, paddled on the Canadian National Dragonboat team – 8 World Championships (39 medals) and have been the Head Coach at the Canoe Club for the past 12 years.

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

I have been with Crossfit for approximately 9 months; the Vitality Program appealed to me because I can work out with my partner Linda and achieve part of my retirement goal of staying fit & active.

What is your favourite part of CrossFit?

The variety of exercises and learning new things.

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

My CrossFit accomplishment is my recovery from Hip Replacement surgery (remember it’s not what happens to you but what you do about it!) and my non-CrossFit accomplishment was running the Boston Marathon in 2011.

Favourite workout or lift?

Favourite Workout was the Twelve Days of Christmas

Anything else you would like to share please feel free 🙂      

Remember that the journey through life is meant to be lived. It can always be our choice to live it positively, with joy and treasuring the moment.

The Workouts are a journey, competing is the celebration 🙂

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CrossFitter of the Month – November 2017

Hey Folks!

It’s the most wonderful time of month!  We get to dole out some props to one of our favourite people again!  This month we’re recognizing someone who has been with us for some time and is often in and out due to work, but their work ethic never changes.  We’re stoked and proud to have this person with us, as they represent, for a lot of us, our fitness goal – consistency, and longevity.

This month we’re highlighting…

Don!

Here are Don’s answers to our questions!

Name: Don Ethier

Age: 55 young

Occupation: Retired from the military/ work for CP Rail.

What was your exercise experience prior to CrossFit?

I was a high school athlete in track, football, and cross-country skiing.  When I joined the military I got involved with everything from cross training to weightlifting and obstacle course race’s, as well as march and shoot competitions.

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

I’ve been doing CrossFit for about 2 years because it keeps me healthy and in good shape.

What is your favourite part of CrossFit?

I’d have to say the barbell work.  There’s nothing better than pressing or squatting some big weight.

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

In my military life, I would have to say being a member/operator with Joint Task Force 2 was by far the best time.  As for CrossFit, well I’m still working on them F#%k*@G double unders.

Favourite workout or lift?

My favourite workout would have to be anything with a 21-15-9, as for my favourite lift it would have to be the back squat followed close by the overhead squat.

Anything else you would like to share please feel free.

I’m very happy that I found CrossFit.  It is a great community to belong to.  I’ve had the opportunity to visit other box’s and every one is alway’s very welcoming.

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CrossFit Sudbury – 17102017 – Low on Sodium

Hey Folks!

Great work today on the “cardio-fest”.  There were some solidly fast times & lots of epic high fives.  Thrusters and pull ups looked strong – we aren’t doing Fran (we just did) anytime soon, but like I said, it’s never a bad time to challenge and therefore strengthen positioning throughout a thruster, as well as building pull up strength.  Tonnes of folks getting more and more reps of strict pull ups, and many cranking out good sets of kipping pull-ups.  Remember that getting stronger on the strict version will translate to more kipping, but not the other way around 🙂

Coaches Notes:

Deadlift test day!  Feel free to use your mixed grip or hook grip to maintain your grip on the bar – then set your back and hammies up, hold the most tension in your body you ever have, and keep pulling until you’re standing all the way up!  On the WOD – some symmetry work!  Yesssss.  SO challenging, but it makes the bilateral stuff SOOO much easier.  Have fun with it!

Benchmark/Testing:

Spend ~20 Minutes working up to a new 1RM deadlift!

Conditioning – “Low on Sodium”:

3 rounds for time of:
8 One Arm Kb Or Db Snatches, 50/35 lbs
8 1 Arm Overhead Squats, 50/35 lbs
5 Toes-to-bars
8 One Arm Kb Or Db Snatches, 50/35 lbs (other arm)
8 1 Arm Overhead Squats, 50/35 lbs (other arm)
5 Toes-to-bars

First set of snatches and OHS with one arm, and second set with the other arm.

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CrossFitter of the Month – September 2017

Hey Folks!

It’s that time again – our favourite time of month – We get to highlight another beauty from our community.  This person is a shining example of someone who works to challenge themselves physically, mentally, etc.  Each and every time they’re in the gym.  This person helps to push the others they’re around to challenge their self imposed limits, and does so with an easy-going, positive approach.  We’re stoked, and proud to announce September’s CrossFitter of the Month as…

James!

Here are his answers to our questions!

Name: James Kellestine

Age: 36

Occupation: Underground Operations Manager – Dyno Nobel (I manage a group of employees that take care of underground explosives loading equipment at mine sites across Ontario)

What was your exercise experience prior to CrossFit?  and How long have you been doing CrossFit and why do you choose to CrossFit?

My exercise experience began when I was in high school.  I used to go to the “Fitness Forum” in an attempt to put on some muscle for football and hockey.  I started out on the generic program and even attended a few old fashioned aerobics classes.  I had a good friend who was heavily into downhill racing and was fortunate enough to accompany him with a personal trainer in order to learn and be his spotter between training sessions.  That summer was a learning experience – learning how to squat heavy, and learning how to roll a barbell down your chest when you bite off more than you can chew and are benching alone in the weight room!

I played hockey and football through high school until I injured my knee (Osteochondritis dissecans) in grade 12.  My fitness took a big pause during University.  I worked out sporadically, mainly during the summers, but ended up about 40lbs heavier by the time I graduated.  Three years, a wedding and a baby later, I topped out at 256lbs!!! My fellow staff members started a “Biggest Loser” challenge and I got dragged into it by a coworker.  Not to be outdone, I ended up dropping about 40lbs and winning! (funny what a little competition will do).  Around the same time, I decided that my knee was going to have to figure itself out, and I would basically do whatever I could to keep active.  I was pretty sure that being overweight wasn’t going to be good for my knee either, so I started getting back into the gym and pool in preparation to do a sprint triathlon (2007).  Three years of triathlon, and the realization that I am not a swimmer, nor built like a triathlete left me eager for a new challenge.

Enter Facebook.  One of my old high school football teammates had posted a video of him doing “Firefit” – just like on TV.  I was a volunteer firefighter and mine rescue member in Red Lake and wondered if they would allow me to run the course, or if I had to be a full time firefighter to qualify.  I talked to my Fire Chief about it and he advised that those guys are “real athletes” and gave me the vibe that it was a pretty lofty goal.  This, of course, just fueled the fire.  I started googling “tire flipping workouts” and other functional training that was becoming popular and I stumbled upon …. (drumroll please) CROSSFIT.com – this naturally started the big transformation.

Focused on Firefit, I started chewing through the mainsite wod’s as best as I could in the local gym (an 8 min grace with steel plates comes to mind).  I touched bumper plates for my first time at Crossfit Winnipeg, did my CF-L1 in Calgary and competed in my first Firefit race in Medicine Hat (2010).  With 2:00.69 on the clock,  I was absolutely sure that I could do better.  I left absolutely everything on that course, took 2+ hours to recover after, and was in awe of the “big boys” running “sub 90” (fun fact: Eric Pichette also used to run Firefit).  Every year, I worked harder, went to more events (Thanks Shannon for the support!!!) and made improvements in the strategy (sometimes learning the hard way).   Eventually, I managed to become one of the “big boys” myself.  In hindsight, I was a little too focused on the goal at the expense of other aspects of life.  Lesson Learned.

10 years in Red Lake meant enough was enough and we moved to Sudbury.  I came down to house-hunt and attend a job interview, and dropped in to CF Suds.  I still remember squatting heavy with Lisa and Adam (and they didn’t even charge me the drop-in fee).  As a new member, I usually came in after work for open gym.  At the time, I was pretty sure that “my program” was better than the Rx 🙂 .  I have always preferred to get workouts done first thing in the morning, so I actually left CFSuds to try a couple of other gyms, until the 05:30 option came up this year!!!! Since then, I have been thoroughly enjoying the camaraderie of the 5:30 crew, and occasionally the afternoon and weekend crew too.

What is your favourite part about CrossFit?

The Community is a huge part – the shared experience is definitely a big part of what keeps me (and I assume many others) coming back day after day.  As a workout regimen, the beauty of Crossfit is in the measurement and repeatability of the workouts.  There is an old article called “the iron doesn’t lie” or something along those lines, but in the context of Crossfit, the clock doesn’t lie.  There isn’t anywhere to hide.  Your score, is your score, and it’s yours to beat next time.  There are so many facets to the skills and capacities required within Crossfit, that there truly isn’t an end.  Some may find that concept insurmountable, not worth even starting, but I find it inspiring – keep an open mind and work on your weaknesses.  What you focus on is what you’ll improve.  All the cliché’s are basically true – it’s really just “you against you”.

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

I am lucky to have a wonderful wife and four great kids! Simply keeping track of four kids is a feat in itself!  I’m particularly excited that Shannon has also returned to CFSuds as a fixture in the Noon class – Thanks to the Coaches for taking such good care of her!!!

On a personal level, I am proud any time I face a fear or awkward situation rather than shy away from it.  Crossfit says that the “biggest adaptation happens between the ears” and I believe it is true.  I make a concerted effort to do things that make me uncomfortable (yoga, toastmasters, etc).  I built a cabin last year (mostly by myself) and it was a tremendous learning experience and exercise in perseverance (and F-bombs too).  Fortunately, I knew where to find a strong help when I needed it!  I am also proud to have started reading this year, and some of what I’ve been reading ties right into this theme (The Obstacle Is the Way, for example)

Favorite workout or lift?

I enjoy interval based workouts that are relatively heavy and intense.  All-out sprints on the Assault Bike, Rower or simple “work capacity” couplets are right in my wheelhouse.  My years of Firefit training have left me with a love of the creatine phosphate/lactic threshold energy system, knowing that the only way to get better is by spending time sitting in the pain.  It is supposed to be painful, and I believe training in that environment translates over into the longer workouts much more readily than the other way around.  Lately, I have also been enjoying working on some of the more difficult skills like handstands and snatching.

Anything else you would like to share please feel free

I’ll list a few things that have stuck with me throughout the years.  I am rather passionate about the whole “fitness thing” so if anyone wants to chat more about mindset, or anything Crossfit related, let me know!  All of this is easier said than done, but hopefully, some of you will find some inspiration like I have.

Aggregation of marginal gains – Look it up if you’re interested.  An incremental 1% improvement every day/month looks a lot better in 10 years than a series of 1% digressions.  Focus on the little things, they become big things!

Crossfit Journal – Hard routine http://library.crossfit.com/free/pdf/69_08_hard_routine.pdf

Jocko Willink – Discipline = Freedom – This is true in terms of exercise, diet, finances, and most aspects of life.  Put another way, “Easy Choices, hard life – Hard Choices, easy life” (easier said than done, of course)

Nicole Carroll – Nutrition Teeter Totter (CFJ video) “Quantity is PARAMOUNT!’ – https://www.youtube.com/watch?v=bgenyAXl0rg&t=50s

Chaos league – Any takers? – http://library.crossfit.com/free/pdf/CFJ_Chaos_Ord3.pdf

My first “Sub 90” (im wearing blue) – https://www.youtube.com/watch?v=mt1p_qvEo7E

How Not to Box-Jump – (ffwd to 1:00) “It’s ok, it’s just my back” – Real crossfitter of the month material!!!! https://www.youtube.com/watch?v=yRii_oM3nc4

And FINALLY, a gem from Invictus to sign things off;

“Surround yourself with those who see the greatness within you, even when you don’t see it yourself”

Kristin, Adam; Thank you for providing the environment that allows all CF Sudbury members to come together and flourish in this wonderful community!

Fellow Members; I have really enjoyed being back for the past few months at CFS and am looking forward to many more years!  Keep it up – keep encouraging the person beside you and expecting more of yourselves.  We are all capable of much more than we realize.  I truly appreciate all of the friendships within the walls of the gym and those that continue to grow outside as well!!!

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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

MY INJURY STORY

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.

WHAT’S NEXT FOR ME?

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.

THE JOURNEY IS THE REWARD

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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CrossFIt Sudbury – 28082017 – Jack Key

Hey Folks!

Hope you guys had an epic weekend!  The Mayweather-McGregor fight went as expected.  You can’t be too upset when a boxer (let alone a VERY good one), beats someone else at boxing.  But it was still entertaining!

WODs in the gym were super fun this weekend – If you missed out, don’t worry, there will be more awesome, fun WODs coming your way all week/month/year/decade.

Coaches Notes:

Strength work is going to drain the legs and arms a bit before doing some heavy thrusters.  This’ll pay off down the road.  If you find you’re tilting forward (hips coming up before the chest) on your thrusters, lighten the load a bit.  We want to practice quality reps – otherwise, you’re just strengthening poor positions.  on the WOD, it should be a fairly quick one – attack it with some gusto.  Pace the row a bit so that you can immediately grab the wall ball and start.  Aim to go unbroken on everything 🙂

Strength/Stamina:

Every 1.5 minutes:
3 Front Squats
3 Push Press
3 Thrusters

Use 50-60% of your front squat 1RM

Conditioning – “Jack Key”:

3 rounds for time of:
300m Row
20 Wall Balls (20/14)
10 Pull-ups

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CrossFit Sudbury – 20072017 – “DT”

Hey Folks!

Thursday already.  It’s a good day to crush some barbell work, eat some pizza, and read some new comics (or whatever else blows your hair back), at least that’s what 7 year old me would do (if you sub in baseball for barbell work).

Coaches Notes:

DT!  A Fan favourite for sure – If you’re really struggling with wrist pain/stiffness or your front rack position isn’t the best in the world – consider using dumbbells for DT.  It’ll preserve the stimulus and still give you an epic workout.  Goal is everything unbroken, though realistically, your best bet is to do 11 deadlifts, pause for a moment, do your 12th deadlift and then go right into your cleans.  You then have a couple options, you can do them unbroken and go right into the jerks (works well when fresh/mentally tough), or you can go 8 cleans, then rest then 1 more and right into the jerks.  On the bonus fitness – depending how fresh you’re feeling, you have some options.  Scenario A) Feeling Subway fresh!  Do #1.  Scenario B) Feeling “do you think this is expired???” fresh – Option 2 is probably in your best interest.

Benchmark – “DT”:

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009.
5 RFT:
12 Deadlifts 155/105#
9 Hang Power Cleans
6 Push Jerks

Bonus Fitness – Option 1 – “Your face has nothing to do with your pain”:

20 Rounds for time:
4 Push up on Dumbbells
3 Right arm row
3 Left arm row
2 Power Clean
1 Thruster

Bonus Fitness – Option 2 – monostructural

10 Minutes on the airdyne/rower/out for a run.

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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!