Powerlifting Seminar Jan. 13th w/ Haley Randall!


Power Lifting Seminar–Jan 13th at 1:30pm with 2017 IPA World Champ Haley Randall.

Come and learn about powerlifting from one of the best in our area.  Haley can deadlift over 500lbs, bench over 200lbs and squat almost 400lbs!  CRAZY!  In her seminar we’ll talk about:

  • how she found powerlifting
  • what a typical training day looks like.
  • her diet.
  • preparing for competitions.
  • tips and tricks on all the powerlifts.

And then we LIFT HEAVY stuff!!!

Haley is asking that you make a donation to the Hiatus House if you are attending.

You don’t need to be a member of the gym to attend and you can sign up on Achieve here.  

All Leveler of the Month for December–Tom Taylor!

1. What got you started in CrossFit?  How did you hear about it?

Six years ago, when I retired, I thought that a good goal would be to finally ‘get in shape’.  Or at least try.  I tried Windsor CrossFit, which was in Tecumseh then, and lasted a month.  It kicked my ass.  Since then, I tried a number of other gyms, but nothing really worked.  All along, I knew that CrossFit was the answer.  My niece, Sarah Sinasac, does CrossFit in Toronto and is in incredible shape.  So one day, five years later, after a particularly debaucherous trip to Italy, I was driving down Howard Avenue and saw the sign ‘All Level CrossFit’.  Really, I thought, you’re going to put ‘All Levels’ in the name?  So I popped in one Saturday, and Danielle assured me that they could help a then 60-year-old schlub like me.

2.  What is your favourite part about coming to the gym?
My favourite part is the coaching.  I struggle with most everything, but John in particular, and Brett too, make sure that at least my form is proper.  I want to get stronger, and leaner, and I don’t want to get hurt doing that.  The community here is great as well.  The 10:00 class is usually a small group.  It’s a great way to anchor a day of retirement.
3. What is your favourite CrossFit movement?  Least favourite?
It surprises me to say so, but my favourite CrossFit movements are the weightlifting.  I’m starting to see some improvements in deadlifts, and both front and back squats.  Anything overhead is still very challenging.  My least favourites, and there are a few, have to be burpees and the assault bike.  I love to go biking in the city in the nice weather, but staring at a brick wall, pedalling a stationary bike while my quads scream at me isn’t my idea of fun.
4.  What are your goals in CrossFit?
My number 1 goal is to get off of the blood pressure meds that my doctor prescribes for hypertension.  Diet and exercise is better than pills.  Corie’s ’Nutrition RX’d’ helps a lot, especially now that I’m trying to focus on reducing and controlling my salt intake.  And I’m eating carbs again!  Go figure.
5.  How do you explain your newfound obsession with CrossFit?
Most of my friends think I’m nuts.  Sometimes, I do too.
6.  What advice do you have for someone who is thinking of trying CrossFit?
 If you’re thinking about trying CrossFit, my advice would be ‘Just Do It’.  The coaches here, and the other CrossFitters, make the whole program doable.  They take the ‘All Levels’ part of the name seriously.
7.  What does CrossFit mean to you?
To me, CrossFit means that I’ve found my tribe.  Or my tribe found me.  It exceeds my expectations for working out, and for nutrition.  CrossFit makes my life better.
8.  How has CrossFit helped you improve your life outside of the gym?
Making it to that 10:00 class 3 to 4 times a week has improved my enthusiasm for life, in a very positive way.  Slowly but surely, I’m getting my mojo back.
If you want to find your mojo too, click here to book a No Sweat Intro!

12 Days of Christmas WOD and Pot Luck


It’s the most wonderful time of the year!  For us that means a really tough partner WOD in our finest holiday gear (santa hats, ugly sweaters, elf shoes, red speedos…you know, the usual!), a gift exchange ($10 limit) and a pot luck lunch after.

Come and socialize with the people you sweat with.  Bring some food and BYOB and let’s make a fun afternoon of it.  12 Days of Christmas WOD is below!

  • For Time
  • 1 Sumo Deadlift High-Pull (75/55 lbs)
  • 2 Thrusters (75/55 lbs)
  • 3 Push Press (75/55 lbs)
  • 4 Power Cleans (75/55 lbs)
  • 5 Power Snatches (75/55 lbs)
  • 6 Kettlebell Swings (53/35 lbs)
  • 7 Pull-Ups
  • 8 Knees-to-Elbows
  • 9 Box Jumps (24/20 in)
  • 10 Double Unders
  • 11 Burpees
  • 12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.