CrossFit Kinetics

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.