Next Free Class
Our next free introductory trial class is on Sat Feb 7 at 12:30 PM. Just fill in the little contact form on the right side of this page to reserve your spot!
Missing Kyle?
Hi Claudia. I wrote this section for you. We sent Kyle away to the Canadian Strength Symposium in Saskatoon for the weekend. He should be home soon.
To everyone else, this is yet another step we are taking to solve our little “problem”.
Thank You
Last week’s potluck got me very reflective this week. I am so grateful to be a part of this community, and I just want to run down a list of some of the people who helped me get here in the first place. These little moments were life-changers for me. Thank you!
Tyson, Greg & Paul – for hearing me out about “CrossFit” back in 2004 and being the first ones to train with me at school playgrounds and in my parents yard…
Chris and Tonia – for being the first people to pay me money to train you when all I had was a piece of paper saying I might be able to do it
Mike – for being an incredible friend and challenging my very limited vision of what this CrossFit thing might become in my life…
Dan & Irene – for joining me at 6AM in the pitch black cold at Assiniboine Park in September 2007 for the first few workouts of my first CrossFit project, River City CrossFit.
Jared & Suzanne – for doing the footwork to find a place to get River City out of the cold dark park and indoors for the winter. For giving me so many opportunities to talk with your patients about CrossFit. For inviting me back after I challenged a room full of 150 people to do 50 burpees thinking, naively, that it was a simple workout anyone could do :p
United Boxing Club (JT and Ryan) – for inviting me in out of the cold and providing me with an incredibly generous opportunity to grow my business. For introducing me to Milo.
JT Topnik – for introducing me to James Fitzgerald, my first Coach.
James Fitzgerald – for accepting me into the “Big Dawgs” group and introducing me to higher concepts of programming and competition. For the awesome advice in our talks and emails.
Anthony Bainbridge, Skip Chase, Patty and Kelly Starrett – for the phone calls and emails when I was trying to navigate the early stages of my business.
Nicole (Tapout), Nat (Sunshine), Kim (“Socks” I think?), Erika (Wipeout), Angela (Shakey), Irene (Superbean), Kyle (The Monk), Brad (Sarge) – For sticking with me as coach since 2007/2008… going into our seventh year together!
Michael Fitzgerald – for becoming my second Coach. For helping keep me oriented as I navigated my own personal injuries, and helping me achieve several of my dreams.
Pascal – for being an awesome friend and training partner and helping me navigate one of the most difficult decisions I have ever made in my life.
Wintersleep – for making the album that helped me get through the most tumultuous 6 months of my life. I listened to Welcome to the Night Sky in nearly every training session for the entire training period up to the 2011 regionals. Still love it.
Derek & Brad (Prairie CrossFit) – for providing me a home gym when I didn’t have one anymore
Tenille – for being there every single step of the way… for staying with me even when I quit my high paying web work to pursue the things that I was passionate about… for putting up with all the things that surround my choice to be a nearly full-time athlete to chase my dreams… for tolerating all the nights where I sat in front of the computer for hours and hours on end watching videos and researching articles…. for this and so so so much more.
Brad & Kyle – for the phone calls back in 2012, the meet-ups at Starbucks, taking up the vision, making it all happen
Everyone in our group – for trusting me with your coaching; for taking me aside every one in awhile to tell me how much this community, this program, this coaching advise is making a difference in your lives…
And I could go on.
We’ve been open at Sublime for 2 years, and every week I have renewed gratitude to be part of this. Thanks to all of you.
And at long last, the week of programming
Foundation – Week 3/5
Building – Week 2/6
Being – Week 1/5 — Last cycle before the CrossFit Open!!!
Monday
Foundation – Bench and Beach Work
Building – Olympic lifting and Burpees
Being – Oly and Gymnastic work
Tuesday
Foundation – Front Squat and 35 minutes of bliss
Building – Squatzzz and Benchezzz, and a wee bit of rowing
Being – Picking heavy things up off the floor
Wednesday
Foundation – Gymnastic Strength Training
Building – Eat more food
Being – Register for the Open, then eat more food
Thursday
Foundation – Come up with your own list of things you’re grateful for
Building – Intense Oly day with Front squats and more
Being – Similar, but different, because you’ll also have 10 minutes of embracing the suck (Row/Thruster/Double under)
Friday
Foundation – Back Squat and Leg Day
Building – Sprints and Intervals
Being – Clean battery and extended aerobic intervals aka trying to figure out what goes well with burpees
Saturday
Foundation – Press and aerobic intervals
Building – Squat, bench, dead, carry
Being – Snatch, push press, squat, kip, walk on your hands