CrossFit Kinetics

They say that the couple that prays together; stays together. Well what do you say about the couple that does CrossFit together? We take a closer look at Nate and Heather Theriault to see if we can find out.

You may have thought that the Theriault’s were your average couple. Nothing could be further from the truth. In fact, their past is littered with sporting activities. Nate kicks things off…“I lived in the hockey rink from the time I was 5 and played goalie for four years in high school in Digby. Summers were full of golf. I played probably 75 rounds a year from 12-18 years old and had dreams of golf scholarships as all juniors do but it didn't work out that way. Although, I did manage to win some tournaments and make some great friends.” (Editor’s Note: After achieving consecutive Muscle-Ups and Handstand Push-ups Nate confessed that as a child his parents were encouraged to put Nate into gymnastics after others noticed his natural ability for balance and body awareness.)

Ever wonder why Heather is solid in the squat? Years of figure skating at competitive levels helped hone her strength. “I started figure skating when I was two years old. Over the course of my skating career I had the opportunity to take Skate Canada Tests in each of the skill sets (Skating Skills, Ice Dance, and Free Skate) through a nationally standardized testing system. I obtained “Gold” in Skating Skills and Ice Dance, and “Senior Silver” in Free Skate.” 

As with many young people, the over indulgences of university life took their toll on the Theriault’s. Nate chimes in with a shock…“From 2nd year university to May 2009, I did nothing, absolutely nothing. I would get pizza delivered from across the street!”  Heather managed to fair a little better but shares a similar story. “What a shock to my body when I went to University in 2000 and basically stopped exercising all together. Figure Skating kept me in shape - I didn’t know anything else. I took up running and did a brief stint at Curves but stopped when school started up in September.”

Do you ever wonder what Nate looks like in leg warmers and spandex? Heather helps us with that visual. “I did not like the idea of going to a gym so I opted for workout DVDs. From 2004 to 2009 I was an exercise DVD addict. I spent so much money on exercise DVDs but would quickly get bored with them and go through a period of inactivity before finding something else to try. During winter of 2009, I ordered a new workout program which Nate and I did together for 3 months.”

With organized sports by the way-side and DVD’s quickly becoming boring, the Theriault’s were about to enter a new phase with a little assistance from CFK’s very own Brandon “Fitness” Swartz. “Rather than critique my fitness DVD program with Heather, Brandon was positive and supportive. He then led me to a CrossFit website for me to check out. I started doing a few body weight workouts and was hooked.”

Nate was caught by the CrossFit bug quickly but Heather was a little more suspicious. “Nate had signed up to do the Fundamental sessions with Brandon in November 2009 and so I tagged along with him to see what it was all about. The first WOD was half Cindy which combined two of my most hated things: pushups and pull-ups. It was tough, but it was fun at the same time. I finished all three sessions and even though I liked what I saw, I wasn’t completely convinced it was for me.”

 

“At no point during a workout do I stop and wonder if its helping me get a six pack. There's just no time.” Nate Theriault

 

So Nate kept on trucking this time with a few more people in tow. “My first workout was at St Mary’s with Brandon and Andrew. We did "Annie" out on the track. Three days later I texted Brandon to see if it was ok that I could barely sit up from the pain....he said the soreness would go away. It never has, I sit here in pain from 150 thrusters!”

Fast forward a few months. CrossFit Kinetics opens for business, Nate joins, Heather eventually joins, and they both find success lifting heavy weights and working out at a high capacity.

Nate fills us in on the transition. “Things I never thought I could do have become part of a warm up. I have seen major physical changes but they are secondary to becoming stronger, faster and more agile. At no point during a workout do I ever stop and wonder if its helping me get a six pack. There's just no time.”

Heather was once a skeptic but now fully converted to our madness. “I’m doing things that I never thought possible for myself. I’ve done lots of weight lifting in the exercise DVDs but never with anything over 30 pounds. I never would’ve dreamed of being able to push 100+ pounds over my head, squatting with 160 pounds or Deadlifting over 200 pounds. Pullups? With a kip, no problem! I’m physically and mentally stronger and I see changes, big and small, almost every day! Despite what I’ve accomplished so far, there’s still much more growing and learning for me to do and I look forward to it.”

So what does the future hold for one of CFK’s premier couples? While Heather is intent on eliminating “goats” (she cites push-ups, pull-ups, and ring dips as areas for improvement), Nate has his eye on a CrossFit competition in 2011.

“I want to clean up my eating, and lead the healthiest life I can. Strength gains are a huge priority, and doing as many workouts as Rx’d. Sectionals in 2011 are a must do. I would also like to beat Jim Hardy at a workout. Can I say that?” – Nate

 [Soft Break]I was given some wise advice once. When couples argue you must ask yourself…Do I want to be right? Or do I want to be happy? A happy wife is a happy life. The Theriault’s are experiencing a similar benefit with CrossFit entrenched in their relationship. “Nate says that I’m calmer now! That’s a good thing.” - Heather

Nate finds minor chores a breeze with his new found work capacity. “I find on the weekends tasks like cleaning house, groceries, errands etc. are no longer a chore, but easy compared to the workouts we endure. Also, Heather and I have become committed to eating better together. At this point I wouldn't have it any other way.” If you think Nate does all the chores you are kidding yourself. Heather is finding her duties easier too. “I’m stronger now which has made getting the vacuum up and down the stairs easier.”

Heather lets us know why she does this to herself day in and day out. “Though I might sometimes feel like I’m torturing myself I keep coming back because of the variety in the workouts, the challenge of finishing a tough WOD, the opportunity to see how far I can push limits, to learn new things, and of course, because of the amazing trainers and members that make up the CFK family.”

Nate seconds those comments. “The people. Plain and simple. Everyone has different jobs, cultures, ideas, and different ages - yet we share a common goal. Heather and I have lived in Halifax for a few years and hadn't made many new friends, but that has changed in the last 8 months. There just seems to be a special bond formed when day after day you put yourself to the brink of your limits with others. I actually of

ten wake in the middle of the night and see what the next day’s workout is, and wonder who will love it or hate it.”

This trainer often wonders what it would be like to have your significant other on the other side of the room training with you. This piques my curiosity as there are a number of couples at CFK but the better WOD times don’t always go to the men. In fact, it is often the wife/girlfriend who takes the top time in the couple. With Heather’s rapidly improving abilities I asked for more details. “One reason I joined CFK was because I never saw my husband anymore. When I started doing CrossFit, it was something that we could do together as a couple but honestly; working out with Nate is no different than working out with any of the other members at CFK. You’ll rarely see us by one another’s side coaching the other through a tough workout. Though, I do enjoy the times when he gives me a pat on the back and says “Good job bud!” his silent encouragement is all I need.”

Nate gives us his take on the situation too. “For the first few months at CFK Heather wondered why it took me hours to get home. Couldn’t I just do a WOD and leave? Also, what's with all the bruises? She now knows the answers to all of the above.”

“The day Heather decided to try CrossFit it was Deadlifts and Push ups...she hates pushups. It brought a smile to my face to see her suffer! While at CFK, we really don't spend a whole lot of the time together, or cheering one another on. I do, however, keep an eye out to see how badly she's beating me!” (Editor’s Note: Ouch!)

On behalf of all the trainers it is a joy to work with Nate and Heather. As trainers we often chat about which clients are doing well and where the improvements are coming. Heather and Nate continually end up on the top of the pile as individuals who are progressing steadily with positive attitudes. I was on hand one Friday night to witness Nate finish a workout that took 40+ minutes. It was a grinder that would have dulled the spirits of most people. However, Nate carried on with a smile on his face and a sense of pride that he would not be defeated. It was a moment like this that shows that Nate’s strength of spirit exceeds that of the physical realm. And where was Heather…Oh, she was done a while ago! But she was nice enough to stick around and poke her hubby through the tough times.

 

Nate

Favourite WOD: "Ben Ten"

Least Favourite WOD: "TGI......Thrusters" 

Favourite Lift: Squat Snatch

Least Favourite Lift: Thruster

 

Heather

Favourite WOD: So far I don’t have one that stands out as a favorite; I’ve generally enjoyed the majority of them.

Least Favourite WOD: 400m walking lunges

Favourite Lift: Clean: squat, power, hang - you name it, I probably like it.

Least Favourite Lift: Overhead Squat

 

In the past thirty days CrossFit Kinetics Members have gone into two competitions.

1) The Manulife Dragon Boat Festival - Here we tested our exercise program to see if we could increase work capacity across the modal domain of paddling. We were in 3rd place going into the "A" final and ended up 5th overall. Awesome work team!

2) The 2nd Annual Atlantic Hopper - CrossFit Moncton hosted the event and clients from CrossFit Fredericton, Saint John, PEI, Dieppe, Moncton, Bathurst, Sackville, and CrossFit Kinetics did a random workout generated moments before the first heat. Affiliate owners Brandon Swartz and Tanya MacKenzie showed the strength of our gym by winning two first place victories in the Trainer Heats. Moreover, CFK made up almost 1/3 of the registrants; many of whom entered their first competition. To say we are proud is an understatement!

Many people participated in these events and we are interested to know what you thought of your experiences. Post below.

(Editors Note: I want to hear from EVERYONE! Of course there are the usual posters who type their results and thoughts. Many thanks for that. But we want to hear from those who keep to themselves. Inquiring minds want to know.)

Billy Grace in full swing

CrossFit Kinetics member Billy Grace sees full time results from part-time training. When not home in Halifax giving 100% he is off to remote locations in Northern Ontario where he is an engineer for a mining company. Let’s take a closer look at how this member went from being a multi-sport athlete to a sedentary individual and how he took his fitness to new levels.

“As a kid I spent my summers on the beach and was a strong swimmer. I also followed in family tradition of curling.  My mother competed at a National level, and I curled competitively through most of junior and senior high school.  Most weekends throughout the winter I was on the road travelling to a bonspiel somewhere in the province.”

“I ran cross country and competed in track and field events.  I preferred the longer distances ut I also took part in many 4x400m, 400m, 800m and 1500m races.  In the last couple years of high school I also threw javelin, discus, shot put and tried long and triple jump, high jump  as well as pole vaulting.” (Editor’s Note: I think Billy really meant to say “pole dancing”)

And then the weightlifting bug took a hold. “Somewhere around grade 10 or 11 my friends and I discovered weightlifting and started spending 2+ hours a day pumping out bicep curls and running on the treadmill.  Being around the gym also lead me to a brief stint, about three months, of daily jujitsu training. When I graduated and went to Dalhousie I stuck with running, weightlifting and curling for about a year and even got convinced to go to a couple of the wrestling team practices. ”

A young Billy enjoys the summer weather.

Unfortunately things took a downhill turn as university life began to take its toll. “From about 2000 on the only physical activity that I was involved in was hungover mountain bike rides.  Physically I hit my absolute low in 2007; I was 220lbs with a 38" waist and couldn't walk up a flight of stairs without losing my breath.”

However, all that was about to change. A conversation with an old friend sparked the inner stud in Billy Grace but it would take some time. “I heard about CrossFit from one of my high school friends.  I was complaining to him about what a fat useless bastard I had become when he suggested I look into CrossFit.  He sent me a journal article and I did some Googling but that’s about as far as it got.  I had started lifting weights and going to the gym several times in the previous few years only to give up because it was too hard.  This time I was determined to take it slow and figured I'd start with running to lose weight and see where that took me.”

Champions

There is nothing wrong with the standard gym routine, BUT…it will only take you so far. Billy’s return to the fitness world shows how CrossFit helped him achieve higher orders of fitness. “The running worked well for a couple of months and I dropped down to below 200lbs and was finally starting to feel good about myself again by the end of 2008.  I had worked up to the point where I could run a 10k sub 1 hour but my knees wouldn't handle any more.  Any time I tried to go farther or do a 10k two days in a row I would swell up and have enough pain that I could hardly walk the next day.” 

Enter the persistent friend armed with CrossFit….“Once again my friend reminded me about this CrossFit thing.  At this point he was heavily involved in CrossFit style training and couldn't speak highly enough of it.  I was feeling good enough to give it a go and tried my first workout November 22, 2008.  It didn't go well!  I can't remember the workout I did, but my email to my friend states that I "scoured the internet for the most beginner of beginner routines I could find and it nearly killed me.  I think I was in the gym for a total of 15mins and I can hardly move now!"  I remember not being able to move properly for over 3 days and complaining to a massage therapist friend who had me convinced I was going to kill myself with rhabdomylysis.  CrossFit was hard enough and she scared me enough that I went right back to running and occasionally using some weight machines.” (Editor’s Note: If Billy had the opportunity to be coached in the Fundamentals and had a trainer use appropriate scaling then the results would have been different and the experience far more enjoyable.)

"I consider my first Fundamental session at CFK my first real CrossFit experience and it was amazing!"

Picture taken after Billy's first Muscle Up

Fast forward one more year to August 6th 2009… “I was ready to give CrossFit another try.  My friend had just competed in the Ontario Crossfit Challenge and came for a visit in NS.  I saw what Crossfit had turned him into and decided that it was what I wanted to be. This time I had discovered scaling and had watched some main site videos and was determined to make it work.  I managed to stick with it long enough to look for a CrossFit gym in Halifax.  Luckily, it was September 2009 and I stumbled across the CrossFit Kinetics Grand Opening announcement and thought what better time to join a CrossFit gym than the first month its open!” (Editor’s Note: All the trainers at CFK are very grateful for each and every member but more so for the few that joined early and made a lifestyle investment in CFK. Guys like Billy believed in us before we even paid the first month’s rent and we are in your debt.)

So…How did it go? “I consider my first Fundamental session at CFK my first real CrossFit experience and it was amazing!  I walked in not really knowing what to expect and ready to learn.  By the end of the session Andrew and Brandon had taken me from a guy that couldn't do an unassisted pull up to a 5+ round half Cindy with kipping pull ups.  I was excited, really excited. (Editor’s Note: Andrew and Brandon have that affect on people)  I bought into the CrossFit mentality immediately and realized that I wanted to put all my energy into this thing.  That first week I ran out and bought Paleo Diet for Athletes and Starting Strength and started to evaluate what bad habits I was going to ditch.”

CFK Pole Vault Champ

With Fundamentals under way and a new found thirst for all things CrossFit, Billy has put 300% into everything he does and the results speak for themselves. “I'd describe my progress since starting CrossFit as unbelievable.  It's hardly slowed down since that first day and I'm consistently surprising myself with PR's that I never even imagined were possible.  To use Fran as one example, in less than 6 months I went from an 8:19 to a 5:17 time.  (Editor’s Note:  This is a 57% increase in work capacity. Results like this don’t come without a dedication to the CrossFit program, improved eating habits and a warrior mentality. Awesome Billy! Now, get sub-5!)  I've also dropped down to a steady 175lbs and I'd wear pants with a 30" waist…that is if my legs fit in the holes!”

 

"I’ve never been involved with a group that was more focused on bettering themselves and everyone around them."

Billy has turned into an athlete that can’t be stopped. Here is where he is going next. “My future goals are to expand and explore my active lifestyle.  I plan on continuing to train with CrossFit and train hard to allow me to be physically capable enough to tackle whatever adventures I might find.  That includes everything from mountain biking and running again to learning to surf or potentially even playing sports again.”

Play sports again????? Billy, you do play a sport. The competitive sport of fitness; CrossFit! “I had a great experience at the CrossFit Games Canada East Sectional this year and was truly inspired by what I saw at the CrossFit Games Canada Regional.  (Editor’s Note: Paying out of his own pocket to travel, Billy was on hand in Okotoks, AB to cheer on his friend Matt Lefave and give his support to the CFK athletes.) I think that National Level Individual competition may be out of my grasp in the near future but I think CFK would be able to put together some great teams and that would be a good goal for next year.” (Editor’s Note: I think we just found the Captain of our first Affiliate Team)

Billy goes overhead.

Despite his quiet, easy-going demeanor, Billy is sharing CrossFit with everyone. “I constantly have co-workers and friends asking me questions and expressing interest in my new lifestyle.  One co-worker now follows a stricter paleo diet than I do and the massage therapist that thought CrossFit would kill me with rhabdomylysis is now thinking about joining CFK!”

“My stress levels at work have also dropped significantly since I’ve been CrossFitting.  Knowing that I have a positive outlet for any angry energy I may accumulate during the day helps keep me calm and focused and if things do start to spiral out of control I just take a minute and think “Hey, if I can get through [insert hard WOD here] then I can deal with this.”

When asked “Why CFK?” Billy had this to say. “I’ve never been involved with a group that was more focused on bettering themselves and everyone around them.  It’s empowering to know that on any given day if you’re struggling to get through a workout there will be people cheering you on and supporting you and that your support and cheering might help someone get through their struggle. I feel like I might be more aware of this aspect than some others because I spend so much time doing WOD’s by myself surrounded by people telling me I should take it easy or throwing me those confused looks as I pick up the barbell yet again.”

He might get confused looks while working out when travelling. But while at CFK, Billy only gets the kind of looks that creep across your face while you cheer/yell at him as he completes every task on the white board without doubt or hesitation.

 

Favourite WOD: Annie...until a few weeks ago when Jim suggested tire sit ups and I thought it sounded like fun.

Least Favourite WOD: 2009 CrossFit Games Couplet: 3 Rounds of 30 Wall Ball & 30 Squat Snatch (75#). I hit the 20 minute time cap with only 5 reps left and I didn’t finish the WOD. 

Favourite Lift: Front Squat

Least Favourite Lift: Overhead Squat

The month of June sees a different CrossFitter than months past. Eileen Annand puts in more hard work and dogged determination than most CrossFitters. But you wouldn’t know it unless you attended one of the sparse 7:30 am classes. Her success has come not from boundless raw talent, but from her refusal to quit. She reminds me of an old quote...

“Genius, the power that dazzles mortal’s eyes, is often perseverance in disguise.”

– Henry William Austin

From the bonny shores of Scotland to the bonny shores of New Scotland (a.k.a. Nova Scotia) we take a closer look at Eileen Annand.

“I grew up in Stonehaven, Scotland and was always encouraged by my parents to take part in sports all the way from grade primary to the end of high school. I entered in running, jumping and throwing events. Throughout the year I played netball, field hockey and swim teams, badminton was in there somewhere too. I cycled a lot growing up as it was a cheap convenient way to get around. Also, working in the family bakery business I had some money for horse riding lessons once a week for 2 years between the ages of 12 and 14.”

Eileen as a young woman in Stonehaven, Scotland

It’s clear that hard work at a young age had unseen benefits to Eileen as she grew up. “I resented working so much in the family business at the time but I can look back on it now and know that it kept me out of trouble. In the late sixties early seventies various drugs had become a problem in and out of high schools so I know my busy life  and my parents values kept me on the edge of this lifestyle and helped me to make the right choices.”

A county like Canada often counts on immigrants to fuel their economy and provide growth. Who knew it would provide CFK with this 7:30 am darling. “In 1984 I moved to Nova Scotia and immediately joined World Gym and for two years did the toning with light weights and aerobics thing.” (Editor’s Note: this is about the time when Olivia Newton John came out with her hit Let’s Get Physical. Think pink spandex body suits and oversized leg warmers.)

“I worked in a nursing home for eight years and continued with aerobics and took up cycling again. The aerobics led to a jazz dance class at Sackville Sports Stadium which took me to Halifax Dance for more dance classes in jazz, ballet and modern. Learning to dance as an adult is not easy but I was not deterred and have continued to this day, performing since 2005 with ‘Thirtysomethingdance’” (Editor’s Note: You may have noticed these posters up at CFK. Kate Hayter, of 9 am class fame, is also a dancer with Thirtysomethingdance)

Eileen in the middle doing her best Olivia Newton John

Here is the part where she is introduced to CrossFit. Enter The Hulk. “In February 2008 I started with Tanya at the Bedford Nubody’s. The aim being to pass the fitness test to the RCMP of which I was interested in joining. So to start with I worked with free weights and some machines to build strength. Gradually Tanya introduced these crazy workouts that would leave me gasping but I kept coming back for more.” (Editor’s Note: Tanya has that affect on people. Ask Jim.)  

“I CrossFit as much for the mental benefits too. Life throws shit at you once in a while so being mentally prepared helps to view those times as opportunities.”

“I would meet with Tanya every 4-6 weeks and in between sessions and go through the workouts she designed for me. I did some treadmill running on my own but my knees did not enjoy the running so I became very familiar with the rower, joining the RCMP is now out the window, you have to be able to run. Both my knees are arthritic and I knew from what I’ve read and experienced that exercise is a must if I’m to continue to be active and independent. I substitute in other exercises when there is skipping, jumping, or running.”

One common trait CrossFitters share is a thirst for knowledge. Often people will research CrossFit as they become exposed to the workout program and later entrenched in the on-line resources available. “The CrossFit Journal helped me a lot in the early days. I would look at my workout for the day and read the notes from Tanya and watch the videos of the exercises (while at work) before going to the gym after work. New exercises were gone over in detail in training sessions but the CrossFit Journal was a great reminder for me.”

Eileen with Kate Hayter (top, middle)

Throughout August 2009 Eileen followed the CrossFit Main Site for workouts, paid more attention to the ‘Zone’ and changed her eating habits. Workouts became increasingly difficult and annoying to go to Nubody’s because the equipment Eileen needed wasn’t available and too many people were in the way. But this was all about to change. “CFK opened in October 2009 and I would drop in for a class once a week on my day off. I worked much harder in this atmosphere but was reluctant to change the time of my workout to go there full-time. I followed the CFK WODS more than the Main Site at this point and enjoyed seeing a trainer more often; everyone was friendly which was so much nicer than a visit to Nubody’s.”

 “In January 2010 I made the decision to join CFK.  I enjoy the format of the classes, the variety of the WODS, and the instruction from different trainers. It’s a friendly atmosphere to workout with familiar faces in the morning and also to meet new people.”

 While Eileen has been a CrossFitter prior to CFK, her time is being well spent during her morning classes. “I made progress before in strength and stamina but now it’s much faster. My flexibility in my shoulders, hips and knees are gradually getting better too. My biggest goal right now is to do unassisted pull ups in a WOD. The transfer effect of CrossFit to other sports is an added bonus; I know I could get on my bicycle tomorrow for a 20k ride and it would be relatively easy. The benefits show up in the dance world too. I can repeat a 3-4 minute fast dance several times and still be able to talk.”

All the trainers agree that Eileen is the ideal client; hands down. She works hard, never complains, makes appropriate substitutions, and is always willing to try new things. The atmosphere in the gym AND in the comments section on the CFK website each day is made better by her presence. This trainer looks forward to the day when Eileen shows up with blue face paint and recites the words of William “Braveheart” Wallace mid-workout...

 

“...they may take our lives. But they’ll never take our FREEDOOOMMMM!!!!”

  A true CrossFitter. Master of another modal domain.

Favourite lift – The Deadlift & Kettlebell Swings      

Least favourite lift – Shoulder press

Favourite WOD – Elizabeth    

Least favourite WOD - Fran

 

Come to CrossFit Kinetics and on any given night you will find Jonny White throwing fists at the air, running around the gym, or generally doing his own thing to get warmed-up, pumped-up and ready for whatever the CFK trainers can throw at him. But there is more to this “Ken Doll” that you might think.

Jonny’s childhood was like most Canadian boys. “Growing up I played lots of sports, but none of them terribly well. I remember my Midget hockey team teasing me as the practice superstar. I would lap people running the stairs at the Forum or skating circles, but I never put the puck in the net. I never really cared who won. Good for the other guys if they got a goal.”

“I caught up with Andrew and Sarah at the SMU gym and they wouldn’t shut up about it.”

Good CrossFitters often rely on a varied sporting background. “I later took up martial arts. Jumping between fighting styles as I moved around earned me the title of ‘partial artist’, but the emphasis on training, instead of competition, and the (mostly) friendly sparring suited me. I even taught fitness kickboxing on exchange in New Zealand to meet girls. Otherwise I lifted weights, ran, played intramurals, kayaked, and kite-surfed. I think I’ve always been into physicality for its own sake, as its own reward.”

CycloTron...more than meets the eye.
Many of us had a friend or colleague introduce us to CrossFit in the usual manner. Jonny takes us through his first introduction. “I had a university buddy who wouldn’t shut up about it. Then I caught up with Andrew and Sarah at the SMU gym and they wouldn’t shut up about it. What really pushed me over the edge, though, was that Sarah could deadlift more than me. Once I figured out how it worked – max effort in training, yelling, throwing weights around, goading the trainers – I was sold.” (Editors Note: I was on hand to chat with Jonny after he won the beginner’s competition which involved a few push-ups and some squats. To my surprise this “in-shape” guy asked me what he could do to get his legs to stop cramping. I found it hard to believe this guy couldn’t manage a little bit of pain after only 120 seconds of work.)

Jonny has come a long way in a short amount of time. Gone are the half push-ups and mediocre squats. Full range of motion is something that is expected of this client. (Editors Note: Jonny could have single handedly smashed every CFK record if ROM wasn’t enforced. But he is a humble guy who follows the rules to ensure reps are legit.)

“I’ve trained lots of different ways; heavy lifting, marathon running, distance cycling, etc. But I have never been so consistently sore and addicted to anything. CrossFit does it.”

Six months into this new program the results are showing. “I’ve been at it since October 2009. It hurts to sit up today, but I love the feeling that I can sprint, jump, climb, and lift anything. I’ve never been in a street fight but I’m really hoping for the opportunity to pick somebody up over my head and throw them.” (Editors Note: Jonny, if you plan to accomplish this task I would start with Trish. She is light and will do anything to help members achieve their goals.)

Two White guys.
CFK now has Jonny’s older, and better-looking brother, Evan in the ranks. “We race around the ice after hockey most Sunday nights and he can still beat me, but Evan joined CFK when I started getting close.”(Editors Note: Wanna see something funny? Ask Evan and Jonny who the better hockey player is and listen to the hesitation in their voices as neither gives an honest answer. Brotherly competition never seems to go away!) A lunch hour workout with the White brothers is something to be a part of. Evan fails at a max lift 6 times consecutively before he hits it with perfect form while Jonny yells at him. Building drama…that is showmanship.

While Jonny may start to sound like a typical member at CFK; the story continues in a different direction…. “So I have this thing called Type-1(or Juvenile) Diabetes. It’s a disease that hits children when the immune system attacks certain cells in the pancreas. I got it at 15. Now, I have to manually replace the function of my pancreas by monitoring my blood sugar and injecting insulin. I guess it’s a pain, but most of the time it just seems normal to me. I actually do some speaking gigs for diabetes charities and the company that makes my insulin pump about living well with Type-1(which is who the video is for). The basic messages are that it’s not a limitation, that you can control it if you’re smart about it, and that the extra bit of work and diligence needed can make you stronger instead of weaker. I also enjoy pretending it’s a heroin addiction.”

To prove there are no limitations with diabetes, Jonny White went on a bike ride….THE LENGTH OF AFRICA! Cairo to Cape Town, BABY!

“It was 100 days of riding and 20 rest days in which we covered 12,000km and 10 countries (Egypt, The Sudan, Ethiopia, Kenya, Tanzania, Malawi, Zambia, Botswana, Namibia, South Africa). Some days we rode 60km of sand, some days we rode 235km on paved roads.”

Long Road Trailer from jonny white on Vimeo.

“I was physically exhausted for the first few weeks, then I got sick in the Sudan pushing through sand. In Ethiopia the kids would throw rocks at us while we were riding and everyone would beg and harass us. I crashed and I broke a finger, which made things really hard in Kenya because of rough roads. But every day there was somebody sicker than me or older than me who was getting up and getting on their bike, so there was just no point in bitching.”

“Once I decided I was just going to do it until I couldn't anymore and stopped fighting myself, it got better. The focus shifted to all the awesome stuff around me - people thriving in conditions that would kill me in a week, otherworldly landscapes that we were covering inch-by-inch, fascinating people from all over the world crazy enough and tough enough to be doing this stupidly hard trip. Things got better and better as we got further south and we had more fun. We had mustache growing competitions, sang songs, made up games like racing to pitch tents while blindfolded, and rode naked through Botswana. As the roads got better and the towns got more westernized, things got easier. And yet, approaching the finish line in South Africa, somehow we always seemed to be talking about when we were spitting up sand in back the Sudan as if that was the best thing ever.”

“45 people set off and in the end I was one of 15 people to complete the entire trip by bike. Lots of it was luck.”

Jonny is a team player and is the source of constant entertainment. (Editors Note: Constant entertainment is defined as shadow boxing in the corner seconds before the trainer says go. Or telling the class to “wait” moments before the workout begins so he can use the washroom. Perhaps his coif is out of place!) Whether he is trying his hand at one of many sports or biking across the most dangerous continent, he always keeps things light and fun. “I spend the rest of my time reading and writing, so I honestly just enjoy coming in to CFK and going hard at whatever’s on the white board. When you’ve got guys like Mo – failing 20 muscle-ups in a row, catching his stride, joining the second heat and doing 35 of them, …or Nate – getting on the bar again and again with his hands bleeding, …or when I’m killing myself to beat Stephen and he’s on the pull-up bar next to me waiting for me to catch my breath so we can do another five together – that kind of heart makes the classes something more than a workout.”
Tom Selleck...eat your heart out!

Asked about future goals, he replied “It would be nice to beat Stephen in a loser-leaves-town WOD (Stephen’s idea!). It used to be about the physical rush - the joy of feeling my body work hard, and the camaraderie, but now I’m really just focused on beating Stephen. That guy pisses me off.”

The Loser-Leaves-Town workouts are held every evening at 5:30 pm at CrossFit Kinetics. Feel free to drop in and find out who will be sent packing.

Favourite Lift: Bi-cep Curl. No wait...the Clean or Weighted Pull-Up
Least Favourite Lift: Honestly I don't have one. My Snatch needs a lot of work.

Favourite WOD: Cindy.
Least Favourie WOD: Anything short. I threw up after my first Fran

A quick salute to those who went to Fredericton to compete in the CrossFit Games Canada East Sectional. This is a brief summary of the people who gave all they had.

Competitors 2010

Katie Andrien
Blue eyes, blond hair…you can now add “tough as nails” to the list of adjectives to describe this athlete. If there was a spirit award for the Sectional it would go to Katie. The excitement and passion exhibited by Katie was contagious. With her proud father Kevin in tow, Katie showed up in Fredericton and attacked each event with ferocious drive. Many people lose hope and begin to give up knowing they will end up on the bottom of the list. For Katie that only motivates her to push harder. There is no doubt that many others were thanking whatever Gods there may be that there was NOT a distance run as this marathoner would have had the tides turned her way. But the measuring stick is always changing and with rapidly improving abilities we will see Katie much further ahead next year.

Lindsay Taylor
Many years of rugby tournaments helped LT in what can only be described as an exhausting first day. Sandbag sprints were made easy (9th place) from years with the Halifax Tars and diligent lifting in the previous months pushed Lindsay even further into the standings following her 15th placement with the Clean & Jerk. However, she was also armed with a secret weapon. Fiancé Stephen MacDonald used his quiet pep talks coupled with all-out roars to help Lindsay find her true potential in all events. Unfortunately, Sunday ended on a frustrating note due to a rookie error. Too many repetitions of Muscle-Ups during the warm up period left LT with very little energy stores to complete the Triplet. The DNS (did not start) left her off the podium for one more year. Lindsay signed on for the Sectionals with the intent of gaining experience. And experience she received. Other girls were put on notice this past weekend that the CFK girls come to play. LT will be ready in 2011 and a force to be reckoned with.

Patricia Conrad
Trish was widely considered the “underdog” amongst the athletes at CFK. I doubt many will make that mistake again. With a mediocre run finished, Trish managed to Clean and Jerk approximately 105% of her body weight… not a small feat for a woman. With the sprint and max effort event finished, Trish began to climb out of the hole as she began to use her petite frame to her advantage in the following met-cons. Careful training paid off as the Deadlifts went smoothly in the Deadlift/Pull-Up event considering a back injury in the previous months. Moreover, ring pull-ups were made easy with her lower body weight. On Sunday Trish proved that a well paced effort on Muscle-Ups and steady form on Front Squats pushed her into the top 10 in that event and propelled her into a qualifying spot for the Canada Region. I’m told wine gets better with age; apparently so does Trish.

Sarah Campbell
We are incredibly proud of Sarah’s performances at the Sectionals. Only once out of 4 events did Sarah place out of the Top 15 notching consistent placements in the Clean & Jerk (13th), Deadlift Pull-Up (13th) and Triplet (14th). An obvious crowd favorite, Sarah drew cheers from other Affiliates as she competed all weekend. She was unfortunately undone by a slower run in the Sandbag Sprint (30th) and a developing Muscle-Up forced her to scale in the final workout. (Editors Note: These hiccups didn’t prevent Sarah from delivering all-out emotional performances leaving nothing on the table. Inspiring indeed!) Sarah’s competitive nature and developing abilities will ensure 2011 has a different result. Guaranteed.

Tanya MacKenzie
Tanya could only be described as one of Nova Scotia’s premiere CrossFitters. CFK knew competition would be tough in the female category but Tanya had the lifting experience, raw strength, and newly minted Muscle-Ups to end with an 8th place finish overall. She had consistently competitive times in the Sandbag sprint (21st place) and Deadlift Pull-Up (22nd place) and Top Ten finishes in the Clean & Jerk (4th place) and Triplet (9th place). With her son Zavier and husband Jim by her side, she had the support there to let her give her best without reserve. Tanya will be moving on to Calgary to show the rest of Canada how it’s done on the East Coast….Hulk style!

Andrew Thomas
Steady placements in the Deadlift/Pull-Up event (26th overall) and a 30lb Personal Record in the Clean & Jerk (230lb) kept Andrew in good standing with his contemporaries. However, being tall, dark, and handsome with an uncanny ability to plow through burpees weren’t enough to save Andrew from the 155lb Front Squats in the final triplet. While other competitors mucked their way through the Burpees, Andrew showed true grit and quickly made his way through the Burpees and back to the Muscle-Ups in good time but stalled moving the heavy weight in the Front Squat such a long distance. An emotional rock all weekend, Andrew kept the group anchored and feeling good. Our team isn’t complete without Andrew towering in the background.

Brandon Swartz
Shift work and a dedication to training others at CFK were the top priorities for Brandon in the weeks approaching Sectionals. However, technique means everything. A 7th place finish in the Clean & Jerk by Brandon proved that brute strength is no match for a technically sound lift with a confident attitude. Not known for heavy lifts, Brandon managed to surprise other competitors with a smooth effort that put him in an eight-way tie with a Clean & Jerk of 245lbs. The Deadlift/Pull-Up showed that a well timed kip and steady pacing gave this CFK trainer a competitive time placing 30th. A relaxed attitude and strong recovery abilities gave Brandon a fresh start in Sunday’s triplet to be consistent enough to notch another 30th place finish. There is little doubt that a distance run (anything exceeding 1000 meters) would have placed this competitor, and running fanatic, much further ahead than his bulkier counterparts. Look out next year.

Jim Hardy
Jim was the unsung hero during the Sectionals. What many people might not realize is Jim has put all of his clients and their needs ahead of himself and his own training. His training was lacking in the previous months but you wouldn’t know it from his met-con performances and speedy recover time. He managed a competitive time in the Sandbag Shuttle run and gutted out the max effort Clean and Jerk event. However, riding on a great met-con base and raw natural ability Jim was able to put together a jaw-dropping performance on the Deadlift/Ring Pull-Up event. During said event, Jim’s effortless kip garnered cheers from the audience as he strung together an endless set of repetitions putting him at 12th place for the event. His exhaustion did not show when back at the 225lb Deadlift as he entered a rhythm that looked more like a first set rather than a last set.

Sunday proved Jim can pace workouts well. Again, effortless work on the rings coupled with diligent Front Squats and Burpees thrust Jim into the running for Regionals in Calgary. However, heartbreak set in later as an irreversible scoring error followed the all-out performance and he plummeted in the rankings. Our gracious head coach was unfazed by this issue and took pride in what he had accomplished. Jim was able to program, train, and coach a wide range of athletes at CFK and managed to put three strong competitors on the podium. One of whom was his very own wife. The only thing that exceeds Jim’s CrossFit ability is his character.

Ryan Kells
One thing that can be said about Ryan; he is consistent. Never dominating any of the events and never falling behind, Ryan was able to place 24th in the Sandbag Run, 15th in the Clean and Jerk, 23rd in the Deadlift/Pull-Up, and 23rd in the Triplet. While other competitors had overwhelming performances followed by disappointing finishes, Ryan managed to stay slightly ahead of the curve as the workout stats were compiled. At the end of Day 2, the total point count was enough to squeak onto the next level of CrossFit games.

Mohammed Al-Shaghay
Competition is no stranger to Mo. A former football player for the Saint Mary’s Huskies and current CrossFit athlete Mohammed used his experience at the Sectionals. Playing high pressure football games to earn two Vanier Cup rings made Mo steady as a rock from the word go. Never complaining about sore shoulders or being in the first heat of the day, Mo did an incredible amount of work throughout the weekend and was able to brief fellow competitors on what to expect in their upcoming events. But his work isn’t done. Back at CFK, Mo has put together a game plan to keep doing what he does best; never quit, never say die. Will we see him at Sectionals next year???…C’mon man! (Perhaps with younger brother Abdullah in the same heat!!!!)

Luke Dalton
When Luke Dalton began CrossFit in the fall of 2009, CFK knew there was something special about this diminutive competitor. Not many people with only a few months of experience have the courage to enter the arena and go toe-to-toe with Canada East’s finest. Even fewer can do it without having to scale the exercises. With girlfriend at his side, Luke in his humble, quiet way managed to attack each workout and come off the floor with nothing but smiles and sore muscles. Weightlifting, gymnastic rings, met-con…Luke can do it all and continues to improve every workout. He was a truly pleasant to have on the CFK team as his relaxed manner was welcomed during a frantic, nerve-wrecking weekend. If there is a guy at CFK who “punches above his weight class”; it truly is Luke Dalton

Billy Grace
It is very rare that part-time training leads to full time results. Billy would train at CFK while on leave for a month. However, engineering work in Northern Ontario would drag this competitor to remote locations without access to proper equipment, coaching, and sorely lacking in the environment he has become accustomed to. But you wouldn’t know it from the standings. A sharp diet and a never-say-die attitude gave Billy a new PR on the Clean and Jerk (190 lbs) which followed a speedy Sandbag run of 57.1 seconds; 1/10th of a second behind former rugby player Ryan Kells. Consistent efforts on the rings in events 3 (50th place) and 4 (38th place) gave a Billy a strong finish and garnered him some much deserved respect from his peers across Atlantic Canada. Well done!

Tony “Posh” Salloum
If other gyms don’t have a “Posh” then that is truly sad. In fact, many professional teams in hockey and rugby specifically seek out athletes with Tony’s special skills of dogged determination in the arena and a fun easy going way during down time to help bring teams together. A perennial crowd favorite Posh did what he does best; give an all out effort and smile afterwards and be content with the hard work that was done. If you think he doesn’t take it seriously, don’t be fooled. His “work-hard, play-hard” attitude shows that when the whistle goes he won’t stop until time has been called. And when his work is finished he is proud that he has given 100%. We are proud too!

Alain Charpentier
Hampered with a trick knee and worn shoulders this 44 year old managed to use his years of experience to hang with competitors half his age! A Clean & Jerk of 1.3 times body weight showed that Alain is not limited by his diminutive size and body weight met-cons are also no match for this pocket-sized muscleman. A “gym rat” at heart with an insatiable desire to learn proper technique Alain has been back in the gym putting in the “extras” to shore-up those weaknesses and constantly improve. While most others in his age group are shuffling around a golf course, Alain continues to crush workouts at CFK with his age-defying ways as he is constantly at the top of the list on the CFK whiteboard.

Alex Duncan
Alex embodies the word Dedication. Leaving no stone unturned Alex paid close attention to diet and training. He would often make 4+ hour road trips on the weekend to attend CFK prep workouts to test his abilities. This hard work paid off as a speedy sprint of 55 seconds (11th overall) and an amazing effort on the Deadlift/Pull-up workout (5th overall) showed that this natural athlete meant business. With his own private entourage of proud parents, Peigi and Ward, and girlfriend Ashleigh, Alex showed he is the epitome of CrossFit; frightenly impressive performances coupled with a gentlemen’s attitude. It is a trainers dream to have athletes like Alex train at your gym and represent you at competitions. While finishing 18th overall, Alex continues to hone his abilities in frequent OPT Big Dawg competitions making a name for himself across Canada as a met-con animal.

Matt MacDougall
Most would have considered Matt to be the “dark horse” of CFK. His abilities contain no over-whelming strengths and yet he lacks any obvious weaknesses. A 12th place finish in the Sandbag sprint and a 14th place finish in the Deadlift/Pull-Up event kept Matt in strong contention throughout the competition. His well-roundedness proved useful as events were completed and the stats began to pile up and his name continually drifted to the top of the list. Going to Fredericton to gain experience Matt ended up being talked about as the competitor who could sneak in the Top 15 unnoticed. Drawing on coaching from CrossFit Calgary’s Brett Marshall coupled with the tutelage of Jim Hardy, Matt has made a name for himself in Atlantic Canada as a technically sound lifter with the ability to plow through met-cons. Pay close attention to this athlete or he’ll pass you by!

By Ryan Kells

If CrossFit has groupies then CrossFit Kinetics has Lindsay Melissa Taylor.  Often members cheer each other on during workouts…but no one is more supportive of other members than “LMT”. Read on to find out why Lindsay is a permanent fixture at CrossFit Kinetics, how she found CrossFit, and where she is going with it.

Lindsay at Scrum Half (far left)“I was always active but never participated in an organized sport until high school. I found rugby in grade 11 and I loved it. I played at the high school, university, club, and provincial level. I also started boxing during the off-season and had three competitive fights.”

“I had to stop playing rugby due to continual right and left shoulder dislocations. I missed the team environment that rugby provided and became fanatic with group fitness classes at the gym. I got my personal trainer's license and my group exercise leader license. I began personal training at Nubody’s in 2007 and started teaching indoor cycling around the same time.”

Lindsay was then exposed to CrossFit by word of mouth. After hearing about it from friends in Toronto Lindsay was almost convinced to try it by a young man, Stephen, who would later become her finance. “I was too nervous to try it, for two reasons...one because I knew that it involved weight lifting and with my bad shoulders, I was terrified of shoulder dislocations. And two, because Stephen was super fit and I was nervous to work out with him.”

Like all good athletes, Lindsay set a goal for herself for 2010. But this one never came to fruition. “I had attended the figure competition at the Rebecca Cohn and was now intent on competing. I knew I would have to find a trainer who specialized in figure competitions. Stephen said this trainer named Jim Hardy at the Clayton Park Nubody’s location seemed like a great guy and an excellent trainer.  I met Jim and he was ALL BUSINESS; I loved his approach.”

Inside information from Jim Hardy says that when Lindsay approached Jim about her “aesthetic goals” of a figure competition he said “no problem”. But…I only train CrossFit. Nothing else. (Interestingly enough, CrossFit is a program that has NO aesthetic properties to it. Just plain old fashion hard work with functional movements. And yet the results on the participants are cover page worthy.)

I didn't realize I was doing exercises, like squats and push ups, wrong for 29 years!

Lindsay and Stephen...workout partners for life.

“The first time I saw CrossFit, I thought I would have no problems with it at all. I was used to being pretty good at anything athletic I tried and didn't see CrossFit as being different. That changed with my first workout. I didn't realize I was doing exercises, like squats and push ups, wrong for 29 years! Doing my pull ups on the assisted pull up machine set at 70lbs was a huge eye opener. It knocked me down a notch and that was a hard pill to swallow. I wasn't used to being tired after only 5 minutes of activity.”

 After a brief time doing CrossFit on her own Lindsay had a chance to join others when CrossFit Kinetics announced their Grand Opening in October of 2009. “The first time I went in for a class I saw CFK trainers Tanya, Sarah and Trish and I remember going home and telling Stephen about how much I wanted to be like them. I'd talk about Sarah's overhead squat, Tanya's deadlift and the fact that Trish can do a muscle up.”

With the CFK trainers as role models, Lindsay has adjusted her view of what fitness is for females and how women are perceived. “My priorities have since change, and it's a more realistic, healthy goal for me to attend CrossFit Games Sectionals this March as opposed to the figure competition in April.”

If it isn't fun, I won't do it.

Can the camaraderie of rugby and a healthy, fit lifestyle be combined? According to Lindsay, it can. “I LOVE the social aspect of CrossFit Kinetics. For me, if it isn't fun, I won't do it. I love coming to CFK and seeing people who have become my friends. I love that the trainers are always on hand for help and that all the members are so supportive of each other. I love that everyone takes pride in each person's achievements.”

Not only is Lindsay sharing her new-found passion for fitness with new friends at the gym, she is making a life-long commitment with her workout partner and finance Stephen MacDonald. “I love that CrossFit is something Stephen and I do together. In the past, Jim would assign me WODs to do between our personal training sessions. Stephen would come with me to do these workouts and push me, motivate me and time my workouts. Now, it's time we get to spend together at the end of his work day and my school day. I love cheering him on, and he is my biggest supporter. I joined CFK on the opening day but Stephen didn't join until December. When he did, I loved going to CFK even more.”

Lindsay with fitness icon Richard SImmons

Many people talk about how CrossFit has made a fundamental change in their life. Work, school, and family all seem to feel the effects that CrossFit has on someone. Lindsay is another example of this change, particularly from a young, female perspective. “CrossFit has affected me immensely. I gave Jim a diary of my food and exercise schedule for the average week. Back then I was doing upwards of 20 hours of cardio a week and almost completely limiting carbohydrates from my diet. I didn't have a lot of strength and was dealing with a lot of guilt if I didn't fit in my quota of cardio for the day.”

“With CrossFit, I've found a balance I've never had before. As a woman, I can't tell you how wonderful it is to be in an environment where you are praised for being strong, muscular and healthy. Since last July, I have put on 10 lbs of muscle plus some needed fat.  More importantly, I am the happiest I have ever been.”

But the changes in Lindsay don’t stop there. “I started a new degree in Public Relations this past fall and a large part of the program involves public speaking. I do best when speaking about subjects I am passionate about, and last term I focused on CrossFit and The Zone diet. I got excellent marks and feedback on both speeches.”

 

“In terms of my relationship with Stephen, it's made us even closer. It's something we do together and work hard to fit into our day. He praises every physical change in my body but is most proud of the mental changes.”

Jim coaches Lindsay through some Shoulder Press

Here are a few goals in Lindsay’s future. “I'd like make the 300lbs deadlift club. I'm at 265 lbs now. (Editors Note: I was on hand to help coach Lindsay to a Personal Best in the deadlift. I assure you that she has plenty of room to grow as her confidence level is soaring.) “I’d also like to get a Muscle-Up by May.” (Another Editors Note: the muscle-up goal has now been acheived. What now?) With all the hard work and dedication Lindsay is putting in, these goals will soon be met and new ones will have to be choosen.

Looking ahead Lindsay keeps the competitive juices flowing. This spring she is competing in the 2010 CrossFit Games Sectional held in Fredericton, NB. No doubt the other 20+ CFK competitors will do that much better knowing that Lindsay is pulling for each and every one of them 100%. She is the consummate team mate and we are lucky to have her at CrossFit Kinetics!

 A big smile after a long workout!

Favourite WOD - Angie (or anything with Burpees or Double-Unders)

Least Favourite WOD - Elizabeth

Favourite Lift - Deadlift

Least Favourite Lift - Snatch

By Ryan Kells

 

People often mention that the CrossFit community is close. So close in fact that it resembles a family. This couldn’t be truer when it comes to the Duncans.  Parents Ward and Peigi and adult children Alex and Christy, coupled with Alex’s girlfriend Ashleigh, have made CrossFit a family affair. This month’s edition of the Member of the Month takes a closer look at how this family began CrossFit and how it affects them.

 

Like many CrossFitters, Ward Duncan had an athletic background that is wide ranging. “As a child I played in a summer baseball league but there were no school sports available until high school (grades 9-13). At various times in HS, I played football, basketball, volleyball, and threw discus and shot-put. In the summers I swam and in the winters I skied.” 

 

Although Peigi’s athletic background began in a similar pattern, it trailed off with the arrival of children.  “I was an active kid but not athletic, never played on teams. A lot of swimming, biking, climbing trees, skating, building forts, that sort of thing. Kids in the ‘60s got thrown outside for the day so you got exercise just from playing!”

 

“In my twenties I biked daily and did a lot of cross-country skiing and canoeing. I had Alexander when I was 30 and Christy when I was 31 and it all went downhill from there…exercise-wise of course! I was active chasing them but really the only exercise for the last 25 years has been walking; including pacing a few late nights!”

 

I remember thinking it would appeal to extreme athletes or people with a death-wish.

Alex Duncan was the catalyst that got this family moving but it took awhile for it to happen. “At Royal Military College a friend told me about CrossFit in 2004.  I visited the website and the workout said something like "Thrusters 1-1-1-1-1". I thought that looked strange and stupid and didn't go back for almost two years!”

 

“When I became an Infantry Platoon Commander and got posted to 3rd Battalion Princess Patricia's Canadian Light Infantry in Edmonton, I gave CrossFit another shot. Our unit was the first in Canada to adopt CrossFit as a military fitness program and the CrossFit facility there is world-class.  My first WOD was Helen in October 2006 and my time was 12:36.  I was hooked from then on.”

 

But not one to keep a secret, Alex, dubbed a CrossFit fanatic by his sister Christy, began to bring his parents in on what he had found. In the next few years Alex would often send articles and on-line training videos home for his parents to review. Ward managed to try his first workout in his living room over the holidays in December 2007. “Alexander modified it and I kind of finished but didn’t fully recover for days. I remember thinking it would appeal to extreme athletes or people with a death-wish.”

 

“No, it’s okay. I don’t feel anything anymore anyway” – Christy Duncan during 400 M of walking lunges when asked if she wanted to quit.

Not deterred, Ward pressed on; this time with his daughter in tow. “Christy and I did the Fundamental sessions with Brandon in November 2009 and I can’t believe the changes I see and feel each week. Ten weeks into CrossFit and my aerobic capacity is the biggest surprise. Each subsequent page of my journal shows me the progress I’m making. I’m even brushing up on anatomy as I regularly look up the names of the various muscles that ache. I love it.”

 

Once Alex had his father, sister, and girlfriend Ashleigh doing CrossFit, it was only a matter of time before Peigi would cave. “Talking to Ashleigh really helped as she was perhaps a bit more realistic about it than my son!  I reached the point where if I wanted to see my family and know what they were talking about I better go too! Sort of the “if you can’t beat ‘em, join ‘em” mentality.” (Editors Note: Peigi joined CrossFit in secrecy and surprised her family over Christmas 2009. Alex’s face lit up upon hearing the news that his mother had decided to join.)

 

Peigi recaps her experience that is common when faced with this type of program. “My first thought was there is no way on earth I can do this!!  But Tanya’s wonderful, patient, and encouraging approach got me through the fundamentals.  The first couple of workouts were bad but talking to Brandon and Alex helped. I am a perfectionist and, at first, felt like I was failing at everything I tried. But after two sessions I realized each small improvement was a success and I quickly noticed improvements.  Just a slight shift in my definition of success and failure made all the difference!”

 

I couldn’t get a 20 lb bag of flour off the floor before. Now I can skip, dead lift 65 lbs., swing a 36 lb kettle bell, do modified pushups, ring rows, and lots more. I feel awesome!   – Peigi Duncan

 

 

Alex Duncan on foot patrol in AfghanistanThe CrossFit program has benefits for all athletic abilities, ages, and needs. Moreover, some of these needs aren’t immediately apparent. At 6’ 3” and 196 lbs, Alex Duncan knows why functional fitness is not only important in daily activities but, in some extreme cases, crucial for survival. “I'm most thankful for functional fitness giving my mind and body a huge boost numerous times in combat in Afghanistan. Between June and October 2008 I led my platoon in combat almost daily in the Zhari District.  Our fitness levels, thanks to CrossFit, meant the difference between life and death during firefights with the Taliban as we fought dismounted in 40-50 degree heat carrying upwards of 100lbs.  Not easy times.”

 

 

Peigi follows the exact same program but has noticed differences far from the battlefield of a foreign country. “I feel a lot stronger and have more energy.  I can put a case of water in the grocery cart now –no problem! My balance is better – I was starting to creep down inclines but don’t even think about hills anymore! I have gained weight but my pants fit better!” (Editors Note: Peigi confessed to me that she knew her strength was in trouble when she could no longer separate the grocery carts at the supermarket. Not a good sign for the best cook in the house.)

 

Ward can concur with his own progress. “I used to think an active lifestyle belonged more to young people and then faded away with age. CrossFit provides me with daily proof that a person can actually feel better in every way at any age. I have more energy throughout the day, sleep better at night, and don’t think twice about lifting equipment in my workshop. Neighbours are wondering why we have rings hanging from the ceiling in the garage. Don’t all retired people have parallettes and kettlebells in their garage?”

 

Christy follows up with her own take on progress. “After pushing myself to do the fundamental sessions and spending a week of early morning sessions with Brandon and Andrew, I was hooked. I now know that any workout can be modified to my level. I think my biggest improvement to date is waking up in the morning and actually wanting to go work out at CFK. Not to mention, I can lift considerably more than when I started 10 weeks ago.”
               
“I have way more energy and have lost 15 pounds.  What 24 year old can sit down at the dinner table with her retired parents and Infanteer brother and share how much weight we all deadlifted that day? CrossFit has been a great bonding experience for my family.” continues Christy

  

Every time I go, I know I will have a good laugh.

  

The goals for this family are far ranging. With the annual CrossFit Games Sectionals in Fredericton, NB fast approaching, Alex Duncan poses a threat as one of Atlantic Canada’s favourites going into the competition. “I have kept a workout log since that first workout and I can see all my times and weights improve everyday. My Helen time is now 7:51.” (Editors Note: a small percentage of elite athletes are able to achieve a sub- 8 minute Helen.). No doubt that with hard work and a soldier’s dedication Alex will be a top contender for one of Canada East’s 15 spots at the Canada Regional’s held in Calgary, Alberta.

 

For Ward and Christy, the goals are in sight. Pull-ups, double-unders, and ring dips. Nutrition is another ongoing goal for Ward Duncan. “Starting on New Year’s Day in 2009, I changed how and what I ate by following Mark Sisson’s Primal Blueprint. I’m now adjusting the percentages of protein, fat, and carbs trying to find an optimal balance that provides energy for workouts and efficient recovery.”

 Overhead Squats by Peigi. Ken Dryden impersonation by Ward

“I was worried I would slow people down in class, but with the modifications I work as hard as the others and finish about the same time.” -  Peigi Duncan

 

Apart for relying solely on the Duncan clan for support, there are many others that they get to “share their pain” with.  Ward is quick to note his fellow CrossFitters. “I can only hope that I’ll find CrossFitters elsewhere as helpful, intense, and funny. Thank you all.” 

 

Peigi echoes those sentiments as well. “Definitely the people. The camaraderie is amazing. The trainers are the best!  The other members are terrific and supportive.  I don’t feel like a 55 year-old, not- so-fit woman, when I’m at CrossFit.  I just feel like ‘one of the gang’ and everyone is as proud of my accomplishments as I am of theirs.  It’s nice to spend time with people of all ages and backgrounds – it adds a lot to my day!  I also like the element of surprise – each day the workouts are different and there are a variety of people to talk to.  And every time I go, I know I will have a good laugh – what a great way to start the day!”

 

“Knowing that every day I get to test myself, physically and mentally, at a different routine in a supportive environment is golden.” – Ward Duncan

 

They say that the family that prays together stays together. I don’t know what you can say about a family that does CrossFit together…but you better not mess with them.

 

 

Peigi:

Favourite Lift:                        Deadlift (it’s the only one I can get off the ground)

Least Favorite Lift:                Anything over my head

Favorite WOD:                     Christine

Least Favorite WOD:           all the rest…

 

Ward:

Favourite Lift:                        Split Jerk

Least Favourite Lift:             Back Squat

Favorite WOD:                     Zavier

Least Favourite WOD:         Karen

 

Christy:

Favourite Lift:                       Clean and Jerk

Least Favourite Lift:             Overhead Squat

Favourite WOD:                   I like them all so far, except for:

Least Favourite WOD:         Isabelle

 

Alex:

Favourite Lift:                       Deadlift

Least Favourite Lift:             Back Squat

Favourite Workout:             Helen

Least Favourite Workout: Fran

Member Profile Jonathan Fisher

By Ryan Kells

Jonathan makes a 290 lb Deadlift look easy

CrossFit Kinetics’ most dedicated athlete comes from an unlikely source. Jonathan Fisher, an Investment Advisor at BMO Nesbitt Burns, has taken his fitness to new levels. In the January edition of the Member of the Month, CFK chats with Jonathan to get his story.

 

His background starts off like many others. “I didn't play any sports competitively growing up. I played basketball with friends occasionally and would play any sport that others were playing on weekends for fun (i.e. baseball, touch football, road hockey, etc.). I started playing golf at age 14 and have played it ever since. “

 

“As an adult my workout experience has been pretty limited. I would occasionally join a gym, go for a month or two and then I would become so bored with the routine that I would stop going. “

 

“I ran in to Ryan Kells, one of the CFK owners/trainers, at a party shortly before the Grand Opening of CFK. After talking to Ryan for a while, I became quite interested in CrossFit. It sounded like a good workout program and from the way he described CrossFit, it sounded like fun.” (Editors Note: Technically, Ryan cornered Jon and plied him with alcohol until he agreed to try it out.)

My first thought was, "These people are all crazy!”

 

“About a month after the Grand Opening of CFK I decided to drop in for my first class, my first thought was "These people are all crazy!". After the workout was over I was totally exhausted, but for some strange reason I couldn't wait to come back. I signed up for my fundamentals classes shortly after that and I have been hooked ever since then. “

 

Jonathan’s first workout was 5 ring rows, 10 push-ups from the knees, and 15 air squats; as many rounds as possible in 10 minutes. He completed 3 rounds and was completely flush and overheated that Jon and I agreed it would be good to stop even though the 10 minutes was not over. This was an eye-opener for Jonathan. His strength and metabolic conditioning was well below that of others in his age group. But that was soon to change…

 

“I have made incredible progress since I first started CrossFit. I have been going to CFK for almost 2 months and it’s amazing how quickly you can make progress with this method of training. I can lift more weight now than I thought would be possible in 2 months. Workouts that would have taken me 25+ minutes are now only taking me 10-15 minutes. My recovery time after a workout has gone down dramatically, I can be totally exhausted after a workout and it only takes a short while to recover instead of a full day. “

 

I was on hand one evening when Jonathan attempted a 1 rep max lift. After a short coaching chat, Jonathan stepped up to the squat rack to attempt a 1 rep max lift in the Front Squat at 135 lbs. His previous Personal Record…95 lbs! After unracking the weight and descending into the bottom of the squat Jonathan was flat on his back experiencing a failed attempt. Undeterred, he pulled himself together and made a second attempt that proved to be successful. As a trainer, I would describe this moment as inspirational to watch one of my athletes make impressive strength gains AND the mental fortitude to re-attempt a lift after a dismal fail. It was epic. Since then, Jonathan has broken this Personal Record three times with a 140 lb attempt, a 145 lb attempt, and a 150 lb attempt! Well done.

Jonathan isn’t stopping there. Below are some of his goals for the future.

“My goals over the next year are:

-To continue to increase my level of fitness.
-Reduce my Fran time to less then 5 minutes.
-Start doing some distance running and complete a half marathon.
-Something that is encouraged through CrossFit is to regularly learn and play new sports, I would like to take up a new sport next summer and join a league of some sort.

“CrossFit has definitely affected my life outside of the gym. I have more energy for every day activities. Things such as carrying some things up a few flights of stairs are much easier than they used to be. “


“There are several things that keep me coming back to CFK. “

“The people - both the trainers and the other members at CFK are some of the nicest people I have ever met. The encouragement that they give to all members, regardless of skill level, is amazing. Everybody's accomplishments are celebrated, regardless of how they might compare to other's accomplishments. I have always been somewhat self conscious whenever I went to a gym previously, I don't feel that way at all when I go to CFK. People are not judging you for what you can't do, they are proud of you for what you can do. “

“The group atmosphere at CFK is amazing; all of the trainers and members push each other to do the best they can. There are many workouts that I thought I wouldn't be able to complete, but with the encouragement of the other athletes I was able to push through the pain/exhaustion and complete the workout. If I was doing many of the workouts on my own I would have quit before completing it.”

“The customization of the workouts - all of the workouts can be adjusted to any skill level. Many of the workouts look intimidating to a beginner. However, there is a way to make them possible, while still being challenging, for people of all skill levels.

“After I complete a workout and look back at how hard I pushed myself and the progress I have made since joining CFK I have a great sense of pride in what I have accomplished. “

Jonathan...we are proud too.