June 2019 All Leveler Zach M.

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

My brother has been involved in CrossFit for a long time and kept asking me to join. At first I just came to see the CrossFit box and to get him to stop asking me to join him at the gym. I was a little intimidated by some of the workouts, but before long I really started enjoying myself and the sense of community All Level CrossFit had at the gym. Before long I have become passionate about the sport.

2. What is your favourite part about coming to the gym?

My favourite part of coming to the gym is cooling down with the other athletes after a workout. There is definitely a sense of accomplishment after finishing a tough workout that creates a bond between your workout partners.

3. What is your favourite CrossFit movement? Least favourite?

My favourite CrossFit workout is probably using the Concept 2 rowing machine. I like trying to beat my previous times, and logging them into the CrossFit app to see if I improved. My least favourite movement is probably handstand pushups. I’m still working on getting one, but I know I’ll be super happy when I finally manage to complete one.

4. What are your goals in CrossFit?

My goal in CrossFit is to have work on my form in olympic weightlifting. I think it looks really awesome when I see some of the elite athletes use the barbells and it inspires me to practice those cool movements.

5. How do you explain your newfound obsession with CrossFit?

I really see it as a great way to stay healthy, and make friends with people who enjoy taking on challenges in and out of All Level CrossFit.

6. What advice do you have for someone who is thinking of trying CrossFit?

I think it’s important to understand that everyone was a beginner at CrossFit at one time, and to try not to be too hard on yourself when learning the sport.

7. What does CrossFit mean to you?

I see CrossFit as a great workout, but also a social environment to meet fun people.

8. How has CrossFit helped you improve your life outside of the gym?

CrossFit has helped me with relieving stress outside of the gym. After completing a tough workout, challenges outside of the gym become less daunting.

May 2019 All Leveler–Karly Dominato!

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

I was finishing up my undergrad and finally had more time to dedicate to fitness, and decided I needed some more intensity than my usual Pilates and yoga routine. I had heard of CrossFit before but didn’t know anyone how actually CrossFit did, so I didn’t really have any preconceived notions about it. I did some research about it and decided to give it a shot.

2.  What is your favourite part about coming to the gym?

I’d say that my favourite thing about coming to the gym is that really great feeling of accomplishment when you’re done the WOD. Whether it be after a heavy day when you hit a new PR, or after a long chipper that leaves you feeling slightly destroyed. I think that feeling is why I enjoy going to the early morning classes; I start my days on a positive note even if the rest of my day isn’t the best.
3. What is your favourite CrossFit movement?  Least favourite?

My favourite CrossFit movement is probably squats. Doesn’t matter the kind… front squat, back squat, overhead squat. I especially love WODs that involve running and squatting. My least favourite movement is definitely the Assault Bike. It really kills me. I try to be optimistic about it when I see in a WOD but it’s hard.

4. What are your goals in CrossFit?

My overall goals in CrossFit are to continue to get stronger and lead a healthy lifestyle. My specific CrossFit goals are to improve on my double unders (and skipping in general) and to work on my pull ups. Most people who have worked out with me know that I’m not the best skipper but I’m working on it.

5. How do you explain your newfound obsession with CrossFit?

Well, it started slowly. When I first joined, I was coming maybe 3-4 times a week and going to the gym when it fit into my schedule. But slowly it’s become something that I make room for in my daily and weekly schedule and if for some reason I can’t make it in when I planned, I am very upset. It’s become something that I can’t imagine not being part of my life moving forward.

6.  What advice do you have for someone who is thinking of trying CrossFit?

My advice to someone who is thinking of trying CrossFit is to just go for it! Put yourself out there and try it, talk to people when you get to the gym, give it your all, stick it out through the initial pain. When you first start CrossFit it seems like a lot of sweating and muscle pain but it really does get better and it is so worth it!

7.  What does CrossFit mean to you?

CrossFit is the ideal way for me to stay fit and healthy! Since starting at All Level I have felt happier, healthier, fitter, and stronger than ever before.

8.  How has CrossFit helped you improve your life outside of the gym?

CrossFit has given me a very productive way to relieve the stress from life, school, and work. Recently, I lost someone close to me and found myself turning to CrossFit and fitness as a means of dealing with it, which is something I never would have dreamed of helping me a couple years ago.   

End of Open Party April 13th

End of Open Party, April 13th!

Clear Your Calendar!

The blood, sweat and tears have come and gone.  Now it’s time to
celebrate!  Join us at a transformed ALL LEVEL CROSSFIT for a party to
end all parties.  We will crown the Intramural Champs, give out awards
and dance till we can complain about how sore we are the next day!

Food by Grand Cantina
Wine by Viewpointe Estates
Beer by Motor Craft Brewery
Spirits by Beam Suntory
Music by DJ Iain Hamilton

Tickets are $65 and are inclusive of food and drink.  They must be purchased in advance for ordering purposes. 

April All Leveler–Julia!

  1. What got you started in CrossFit? How did you hear about it?
    I met swimmers at the World Down Syndrome Swimming Championships last summer who were involved in CrossFit and loved it. Then the Chasing Hazel Foundation started a pilot at All Level CrossFit in the summer of 2019 and I had the opportunity to try it out.
  2. What is your favourite part about coming to the gym?
    I love working out and getting to meet new people and I really enjoy the competition.
  3. What is your favourite CrossFit movement? Least favourite?
    My favourite movement is the bear crawl. My least favourite movement is burpees.
  4. What are your goals in CrossFit?
    I want to continue to become stronger, keep healthy and tell others about how much fun it is to be involved with CrossFit!
  5. How do you explain your newfound obsession with CrossFit?
    I love coming to the gym. I am meeting lots of new people. Everyone is so friendly and encourage me to do my best and make me feel like part of the team and accepted. And I am so happy with the results it has had on my swimming!
  6. What advice do you have for someone who is thinking of trying

    Just Do It!
  7. What does CrossFit mean to you?
  8. CrossFit is giving me a chance to be the best I can be! And I get to make
    new friends.
  9. How has CrossFit helped you improve your life outside of the gym?
    I am more confident in my abilities and seeing improved swim times closer to the World Record! I can’t wait to see how CrossFit can help me prepare for the next World Down Syndrome Championships in Turkey in 2020!

Girls Gone RX Comes To Windsor!

Girls Gone Rx Canada is coming to Windsor, ON!! We’re super excited to announce this location, hosted by All Level CrossFit!

Our competitions are put on to bring all types of women together through Competing for a Cure.

Teams of 3 Badass Ladies:
4 Workouts + 1 Fundraising Score which counts towards 5% of your total score
Divisions: Rx and BAM (Badass in the Making)
Max Weights/Standards:

Some benefits of our events:
> Girls Weekend! Have a blast competing with your best friends for a great cause!
> Fun, rocking pink and glitter, challenging workouts, PR’s, and tons of epic moments!
> No “finals”, all teams will get to do all workouts!

Registration: $270 per team. Registration will open January 2019
Tank Deadline: March 31st, 2019
$30 from every team registered is donated to the Canadian Cancer Society

In addition to some amazing prizes for the top teams, EVERY team will get an awesome swag bag! Swag bags include samples, freebies, coupon codes, gift certs, and more!

We do not do refunds for our events, but will happily accept team exchanges if you can find someone to take your team spot.


Register Here

Nikki L is our March All Leveler!

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

CrossFit was always something that intrigued and intimidated me. Physical wellness is
very important to me and I am always looking to grow and expand my knowledge in the
area but always have an underlying fear of injury and putting myself out there. I have a
few friends who have done CrossFit and loved it but I was always worried about the
risk of this type of work out and not quite fitting in. I heard about All Levels from Jodie
and Laura years ago, always pushing the bring a friend day along with my co-worker
Justin talking about it every day! I could tell they loved it! They finally twisted my arm
enough and convinced me to at least come and try it out.

2. What is your favourite part about coming to the gym?

My favourite part of coming to the gym is the environment that is created. It’s an
amazing thing when others come together to support each other! You are around like
minded passionate people who are so encouraging, and often push you to the next
level. Coaches are invested in your success and encourage you to try something new,
or correct your movements to help you see the results you are looking for. The work
outs differ in kind from moderate-intensity efforts to high intensity pushing you to do
things you may not enjoy but push you to become better, stronger, faster. Also ‘All
Levels’ are literally welcome, there is an absolute scalability of any workout. If I am not
comfortable doing something, I can substitute it with something else to build towards
that RX movement/weight. I am doing things I NEVER thought I could do in short
periods of time by working towards a goal which is all thank you to the environment
offered at All Levels.

3. What is your favourite CrossFit movement? Least favourite?

Right now my favorite movements are my one pull up / rope climb I am able to do.
These are two things I absolutely hated and never thought I could accomplish one
unassisted. Now that I can completed one I look forward to getting stronger in these
areas! Least favorite hands down is the Assault bike, funny I am a very passionate
cyclist but hate when I see bike cals in a work out!

4. What are your goals in CrossFit?
My goal is to become a better all round athlete, better myself to become fitter, faster
and stronger and expand my knowledge in health and wellness. I love sharing my
passion for fitness with others so the more information I have the more I can encourage

others to better themselves as well. My main focus is to become a better triathlete
using the functional fitness offered at All Levels to be a better swimmer, runner and

5. How do you explain your newfound obsession with CrossFit?

In my short time doing CrossFit at All Level I have seen some major changes and
benefits along with meeting some pretty amazing and supportive people. This is what
keeps me coming back, to be honest when I first joined I thought this would be
something I could do during my ‘off season’ to try and build some strength but now I
am hooked. I have gained so much knowledge in functional fitness and nutrition. I am
stronger and healthier than I have been in a long time and have even encouraged
some of those around me to try new things to better their well being. I look forward to
continue seeing these changes and challenging myself to be a better version of myself
and a better athlete.

6. What advice do you have for someone who is thinking of trying

I would encourage them to come in and try it and stick with it, make a commitment to
better yourself! It can seem very intimidating but it is truly for any level. Do not
compare yourself to athletes that have been doing this for a while. Compete with
yourself and get the right technique down, don’t be shy and ask if you need help with
anything. It will be challenging and rewarding at the same time. You show up, you do
your best and repeat.   Give it a few months and don’t quit.  Watch out – it’s addictive!

7. What does CrossFit mean to you?

It means getting comfortable with the uncomfortable. It means pushing yourself to the
next level where you didn’t think you could. It means trusting in the coaches because
they believe in you. It means community— a community where we support and cheer
on our successes and push through our failures. Together we push to become better
versions of ourselves.

8. How has CrossFit helped you improve your life outside of the gym?

When I came to All Levels I had a background in fitness, I’ve always had a gym
membership somewhere, I had taught a variety of fitness classes, I’ve completed more
70.3 Ironman’s, half marathons and Marathons than I can count and was always pushing myself to go bigger/better. All Levels has helped me take a step back, look at
the basics and develop from the ground up. You can’t get stronger or faster without
developing the movement properly and getting the basics down first… this is what I am
learning any ways! You also can’t get better until you better yourself, All Levels has
given me the tools to better my lifestyle with nutrition coaching, challenges like the
Whole Life Challenge and important exercises to do at home to prevent injury and
make me a better athlete. We now live a healthier lifestyle at home, I am starting to fix
basic movements to become a stronger athlete and I have shared this knowledge with
family and friends who are now implementing these changes with their families!
As I become healthier, I am becoming more confident in my abilities and myself. I am
more self-aware and making better choices of what is best for me instead of what works
for others. Through CrossFit and the knowledge I am gaining, I am finding more self-
confidence to being a better me.

Jenny B is the Feb 2019 All Leveler

1. What got you started in CrossFit?  How did you hear about it?
 I had done Crossfit style workouts a few years ago, then did drop-ins at another box occasionally. My goal for 2018 was to step up my fitness so I decided to sign up for Crossfit.
I walked into CFAL after work the first week of January 2018. It was open gym but I was warmly welcomed by Mack, who gave me all the info and I signed up on the spot! I did my first WOD the next day!
2.  What is your favourite part about coming to the gym?
I love coming to the box! Even if I’ve had a rough day or I’m sore or cranky, just walking into the gym lifts my mood. All Level has such a great community! It feels like coming home everyday!
You’ll always feel great after a workout, whether you wanted to do it or not!
3. What is your favourite CrossFit movement?  Least favourite?
My favourite movements in Crossfit are definitely weightlifting, deadlifts and cleans!!
Least favourite? The answer is always burpees
And running lol
4.  What are your goals in CrossFit?
 My goals for my first year in crossfit were more weight loss based, I wanted to lose more weight. I lost 25lbs and 21” in the past year!
My goals for my second year are much more performance based. I’d like to get my deadlift up to 275lb and to hit 200lbs with my back squat.
5.  How do you explain your newfound obsession with CrossFit?
How to explain my crossfit obsession these days? I think it has to do with all the people I’ve met at the box this past year. Meeting like minded people with the same goals as I have is very inspirational for me.  As non crossfit friends can attest to I will preach about crossfit almost daily.
6.  What advice do you have for someone who is thinking of trying CrossFit?
Just try it!!! It may seem like it’s out of your wheelhouse, but you can do it! Your first wod will be nothing like the same wod 3 or 6 months from now. The progress you make if you put in your time is incredible.
7.  What does CrossFit mean to you?
Crossfit has become so important to me in my everyday life. I try to schedule my wods at the beginning of the week and stick to it. I get frustrated if I can’t get to 5 a week lol.
8.  How has CrossFit helped you improve your life outside of the gym?
Crossfit and All Level Crossfit have helped improve my life immensely. Not only physically, I am so much stronger and fitter than I have ever been in my life. I don’t get worn out down by everyday tasks. I have a very physical job but still have energy to go to the box 5x a week.
It’s also improved my mental game. I feel I’m more prepared to tackle everyday problems. My self confidence has improved, and now I know I can deal with anything life puts in my way.
I’d like to thank all the coaches and my tribe at All Level Crossfit for being a huge part of my amazing 2018!!!

Justin Arnold January All Leveler!

1. What got you started in CrossFit?  How did you hear about it?
Me and my wife got started last December, after watching a bunch of CrossFit games videos on YouTube and seeing the level of fitness all the men and women we decided to look further into it. When we got to CrossFit All levels (name at the time) and found out you had childcare options we decided to pull the trigger and start getting in better shape again.
2.  What is your favourite part about coming to the gym?
My favourite part of the gym is the people you work out with and the coaching staff. Every time I get there everyone is so welcoming and fun to be around. The coaches get to know your strengths and weaknesses pretty quick and always push you to go harder when you need it or hold you back to improve form when needed. (which is always). I leave feeling so tired but it’s that good tired that sort of clears your head and leaves you feeling amazing.  I also love the friendly competition that you develop with other members.
3. What is your favourite CrossFit movement?  Least favourite?
My current favourite CrossFit movement would have to be the Deadlift. When you go really heavy with it you feel like you can lift a house. My most hated movement would have to be running, but this is a place where I feel that I have improved so much this past year that maybe in 2019 burpees will regain the crown of worst thing in the world.
4.  What are your goals in CrossFit?
   My goals are to always be improving everywhere. I really want to focus on gymnastics movements and improving my Olympic compound lifts. I have also started the Nutrition Rx program to focus on my diet and weight loss.
5.  How do you explain your newfound obsession with CrossFit?
It really grows on you, the more you go the better you get. You start to do things you never thought possible. I climbed a rope this year, I am a 260lb man. I never thought I could ever be in that kind of shape. The way that every month you hit new PR’s with this program is the proof that it works and keeps you wanting more.
6.  What advice do you have for someone who is thinking of trying CrossFit?
  Do it, do not wait. It looks like it will be the hardest thing you have ever done and it will be, but that is what builds the new you. You will see it and say “ I need to get in better shape first, it’s too hard”. Just start and get through that first month. You will never regret being a better version of yourself.
7.  What does CrossFit mean to you?
 To me CrossFit means community, when you are there and hit a big lift or do something you never did before everyone gets hyped for you. It’s really awesome to have a whole room of people get excited for your accomplishments. Everyone pushes everyone to work hard.  The coaching staff are amazing and take a serious interest in your successes and your failures.
8.  How has CrossFit helped you improve your life outside of the gym?
  I have a two year old daughter and another baby on the way. CrossFit has giving me back my energy to get out be active and spend quality active time with my family. I am less stressed from work and life. I leave the gym feeling amazing all the time. It has changed my outlook on fitness and really on what I think I am capable of.


Friday Five 121418

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Friday Five pre-Xmas Edition!

Is anyone starting to get that Christmas anxiety?  You know the one, where you aren’t sure if you are entirely done shopping?  Or you don’t know what to get someone?  Or is it just me.  Well, take your mind off of it for 15 mins and immerse yourself in some useful knowledge.  The mall can wait.  Five more juicy links to all of the knowledge when it comes to nutrition, mobility, technology, training and mindset.


Long a staple of a hearty breakfast, do eggs have a place in a healthy diet?!  If you are as old as I am (getting up there) you have been through the egg white only phase and may have even had a carton of egg whites in your fridge.  Are the yolks really that bad?  Should we be paying that extra $2 for the egg white only omelette? How many eggs a week can I eat and still be safe?  Here’s some science to help you decipher what’s noise and what’s real.

Are Eggs Healthy?


WARNING Explicit Language.

If you aren’t comfortable with an eff bomb or two, don’t click this link.  Mark Manson, the author of The Subtle Art of Not Giving A F@ck tackles the topic of feelings and what place they have in your mindset.

F Your Feelings


Do you have low back pain?  A tightness or tingling sensation that runs down the back of your leg?  Does your hip ache?  These can all be symptoms of piriformis syndrome.  The piriformis is a small muscle that attaches to the sacrum and the top of your femur and helps move your leg from side to side.  Check out these stretches to help you get everything moving well again.

Piriformis Stretches

Training Tips/Techniques

Everyone loves hitting that juicy WOD or going for a 1RM but how many people actually love warming up?  You should.  A good warm up is often the key to performing better whatever the task is.  So take pride in warming up and take a few tips from here.

How To Warm Up Properly


Not many people who take running seriously (or even semi seriously) don’t have some sort of device that measures their pace, distance and calories burned.  Whether that’s a phone, a foot pod or a running watch, depends on preference, but without one, I’d be lost.  What did runners do before the advent of GPS?  Well if it was 1986, maybe you owned a pair of these futuristic shoes from Puma!  Way, way ahead of the curve, they measured distance, pace and calories burned and then uploaded the data to your Commodore 64 to track your progress!  Now they are being re-released with updated computer guts, but the same styling.  Only 86 pairs are being released worldwide, so you better have deep pockets or a real love of retro running gear (or better yet BOTH!).

Puma 1986 Computer RS




Happy to help.

If you want any information about All Level CrossFit or anything health and nutrition related, please drop me a line john@alllevel.ca or come on by to
1821 Provincial Ave, Windsor ON
N8W 5V7

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The Friday Five 120718



The Friday Five!

Even though this is the fourth iteration of my lovely blog (check em out here), this is the first  version we will be emailing out, so bear with me as I explain what I hope to accomplish to ALL of our new friends.

Every week I compile five worthy links pertaining to CrossFit/Health and Fitness in five categories;  Nutrition.  Mobility.  Mindset.  Training/Technique and Technology.  I scour the web for stuff I think you’ll find value in and can often try to dispel some of the misconceptions floating around about the above subjects.  So if you’re new, dive right in and if you’re not, enjoy this week’s treasure trove of info!


As I mentioned in last week’s column, we can often experience paralysis by analysis when it comes to nutrition advice.  So much information is running around that it becomes overwhelming and we can’t sift out the truth.  One thing that I think is a fundamental truth is that we all need lots of protein (.7-1g per pound of bodyweight). That being said, actually getting enough protein in your diet can be a challenge.   Whatever your goals (weight loss, muscle gain, maintain, etc) a good rule of thumb is to try and get 25-30 grams per meal and then supplement (if needed) after that.  That’s where this infographic comes into play.  It’s rare when you get a no-nonsense, actionable piece of advice that you can put into practice right away.  This is just that.  For those who count macros or follow a Zone diet, this could be a game changer.  Save it to your phone and refer to it when cooking or eating out.  Hope you enjoy it as much as I do!

What 25 Grams of Protein Looks Like


“Comparison is the Death of Joy”–Mark Twain.

One of the hardest things to get past in CrossFit is comparing yourself to others.  We keep score, so inevitably people will track their progress using that someone who they’ve chosen as a personal yardstick.  “Jim front squatted 225 for 6!  I’ve got to do 230 or I suck!”  In the words of Admiral Ackbar “It’s a Trap!!”.  Don’t do it.  It can be a one way ticket to a negative mindset on what is an incredibly positive and trans formative act in your life.  Exercise.  Or in this case, exercising quickly (CrossFit).  This is a great article from some pretty bada$s ladies (with lots of great content).  It’s something we will continue to preach at the box and do our best to uphold ourselves.

Who Cares What’s on the Whiteboard?


Ankle mobility is a lot like your car jack.  You never think about it until you need it.  And when you need it, you really wish you had it.  Before I started CrossFit and I had no clue that there was such a thing as ankle mobility (or any kind of mobility).  I thought being stiff and immobile was the trade-off you made to have muscles.  Then I tried squatting a PVC pipe and fell on my butt.  Embarrassed, I thought not being able to overhead squat was due to poor technique, not poor mobility.  Soon I realized that my ankles (and shoulders, and t-spine) were holding me back.  Fast forward a few years and many mobilizations and I can now competently squat.  I still have lots of work to do and these tips from Shane Farmer of Darkhorse Rowing will be in my curriculum for the next while.

Ankle Mobility

Training Tips/Techniques

Strict pull ups are one movement that everyone has as a goal at some point in their CrossFit career.  And then once you have one, it’s like tattoos, you need more.  And for good reason.  The more strict pull ups you have, the more kipping you’ll have.  The more strict pull ups you have, the more muscle ups you’ll have.  The more strict pull ups you have, the more money you’ll have.  Ok fine.  I made that last one up, but pull ups are a great test of upper body strength and are used as barriers to entry across many professions.  The problem with strict pull ups is that you can’t finesse them, you have to work at them.  And work at them hard!  The program at the link below will get you results, but it’s not for the faint of heart.  It requires dedication, consistency and some tolerance for pain.  And it will work if you don’t have your first strict pull up yet.  Just substitute assisted pull ups or ring rows for strict and watch your numbers grow.  So if you’re serious about seeing gains in that upper body pulling, then dive right in.

The Fighter Pull Up Program

Training Tips/Techniques

Percussion massagers are the the new hot toy in the recovery market and especially in CrossFit circles.  Before that, it was muscle stim devices like the Power Dot and Compex. Don’t get me wrong.  They’re all great, have a place in recovery and I’ve got them permanently on my Christmas list, but since we live in the real world, most of us will have to make a choice.  And this isn’t a bad one.  It’s a clean and sexy looking machine with multiple speeds, a fancy carrying case and it’s quiet.  You could always go the DIY route and outfit a cordless jigsaw with a massage bit, but it definitely wouldn’t have the WOW factor or professionalism of the Hyper Ice HyperVolt.

Hyper Ice HyperVolt

Like what you see here and want to find out more about fitness and health?  Click the No Sweat Intro button below to schedule a chat!

No Sweat Intro




Happy to help.

If you want any information about All Level CrossFit or anything health and nutrition related, please drop me a line john@alllevel.ca or come on by to
1821 Provincial Ave, Windsor ON
N8W 5V7