Community

August All Leveler Ryan S!


  1. What got you started in CrossFit?  How did you hear about it? I had a couple friends who were training at All Level CrossFit for about a year when they told me about it. I had always incorporated exercise into my daily routine  but was tired of the Big Box Gyms  and wanted to try something different, something that would push me to become a better version of myself.
  2. What is your favourite part about coming to the gym? The best part of going to the gym are the high intensity workouts that deliver amazing results.  It’s not just a sense of accomplishment but the friendships that are formed when you go physically all-out with a dozen other people is unbelievable!
  3. What is your favourite CrossFit movement?  Least favourite? My favourite CrossFit movement is the Power Clean.  My least favourite movement in CrossFit is the Overhead Squat.
  4. What are your goals in CrossFit? My goals since I started CrossFit have not changed.  I want to be in better shape at 40 yrs old than I was when I was 20 yrs old.  I want to be able to keep up with my 3 small children and their active lifestyles.
  5. How do you explain your newfound obsession with CrossFit? CrossFit has restored by obsession with physical fitness in a good way.  It’s  intense, it’s never the same workout twice.  It emphasizes function , progress,  and work capacity. It replaces the comfort of gym machines with a demand for all-out effort.
  6. What advice do you have for someone who is thinking of trying CrossFit? DO-IT! Put all your hesitations aside and give it a try, you won’t regret it.
  7. What does CrossFit mean to you? CrossFit to me is a way to improve my health, both physically and mentally.
  8. How has CrossFit helped you improve your life outside of the gym? Crossfit has not only made me  physically stronger but mentally stronger. It changed the way I think, the way I view and perceive a challenge or difficult situation.  Creating a positive mindset creates a positive outcome!

December All Leveler

  1. What got you started in CrossFit?  How did you hear about it? I’d heard of CrossFit before but never had the desire to research it. I was under the impression that CrossFit was just terrible for the body (which couldn’t be farther from the truth). Last December, I ran into an All Level athlete at a Christmas party. She knew I was on some sort of fitness journey of my own and offered me a Golden Ticket. After my first WOD, I’d decided that I’d never go again, until John Mack yelled out “Alright Steph, see ya tomorrow!” as I was leaving the gym. I then booked another class, and I’ve been hooked ever since.

2.  What is your favourite part about coming to the gym? It’s impossible to pick my single favourite thing about coming to the gym— it’s a tossup between: a) seeing all my buddies (which is every member of the gym) b) constantly being able to compete with myself and other people c) Zach’s Banana Boosters

3. What is your favourite CrossFit movement?  Least favourite? Whenever I see chest-to-bars programmed in a WOD, I cringe a little bit because I struggle so much with them, but that gives me a strong reason to do them more frequently! On the other hand, whenever I see the assault bike in a workout, I know I can usually cover a bit of ground for all those long breaks I take to grab more chalk that I never really need.

4. What are your goals in CrossFit? My goal in CrossFit, every day, is to get a little stronger and a little faster than the previous day. I want to be able to do every movement and become more proficient in performing each movement. (And to kick all my friends’ butts). 

6.  What advice do you have for someone who is thinking of trying CrossFit? Take. That. Risk. Make the call. Send the message. Make the appointment. That’s the HARDEST part about starting anything. If you have the desire to try something new— whether it be CrossFit, or travelling, or studying something different— take the jump.

7.  What does CrossFit mean to you? CrossFit, for me, is so much more than just functional fitness. This sport and this community have ignited a spark in me that transcends far beyond the boundaries of fitness. CrossFit has helped me realize how strong I am; Not just physically, but mentally and emotionally as well.

8.  How has CrossFit helped you improve your life outside of the gym? Crossfit’s completely changed the way that I think and take on challenges in my life. When your hands are torn, your legs are throbbing, or you can hardly breathe, it becomes so easy to justify giving up. CrossFit teaches us, that when you have a goal, that you need to determine how badly you want to achieve it, and to always give it your all— no matter how challenging the obstacles are that lie ahead. We face countless challenges every day, and the way we perceive those challenges determines whether the outcome will be positive or negative. Creating a positive mindset, leads to a positive outcome!

November All Leveler!

  1. What got you started in CrossFit?  How did you hear about it? I always went to the gym with the intent to get in shape – for the last 2 years or so I was heading in the right direction but really needed something to give me an extra push. I was always aware of CrossFit but didn’t think much of the whole gym/box set up because of a previous bad experience at another gym. On a whim or leap of faith I stumbled upon ALL LEVEL CROSSFIT and figured I would step outside my comfort zone and give it a try! It has definitely given me the push and results I was looking for!

2.  What is your favourite part about coming to the gym? So many favourite parts about coming to the gym – walking in the door and the chorus of friendly ‘Hello’s’ greeting me when I come in. The workouts are always fun and challenging and really make you feel like you have accomplished something. The camaraderie with the coaches and other athletes is awesome too – working with people with the same type of goals. And finally – the family type of atmosphere. I really enjoy being a part of this community!

3. What is your favourite CrossFit movement?  Least favourite? I really like the heavy lifting portions such as deadlifts and squats – but who doesn’t right? Thrusters are the worst – they would get my vote for least favourite movement!

4. What are your goals in CrossFit? My goals in CrossFit are to become the best possible athlete I can be. Short term goals are to continue to transform my body to my ideal weight and size. Long term goals are to be able to RX every single movement and workout with ease!

5. How do you explain your newfound obsession with CrossFit? The first thing I tell everybody is about the community and how awesome it is to be a part of. I then tell them about how cool and infectiously positive the coaches are that run All Level CrossFit and how they make you want to be a better version of yourself. Lastly I tell everyone about how good of a quality workout you can get in just 1 hour!

6.  What advice do you have for someone who is thinking of trying CrossFit?Do it! Step outside your comfort zone for just a minute and you WILL NOT be sorry you did!

7.  What does CrossFit mean to you? To me CrossFit means a multitude of movements put together to push you to your limits- to give you a great workout and make you a better athlete.

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

CrossFit – more specifically – All Level Crossfit has reduced my daily stress! It has also provided my family with a positive example of what hard work and good choices in your life will do for you. For me personally CrossFit has proven to me that if I put my mind to it – I can accomplish anything!

Oct. All Leveler of the Month


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

My husband Jim has been a member for 5 years as well as some of our
friends. Fitness has always been a big part of my life, mostly running and weight training. After two knee surgeries and constant knee pain I was
forced to pack in the longer distances. Jim encouraged me to come try
CrossFit almost a year ago and I was instantly hooked!


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

My favourite part is knowing that I will be challenged with every work
out, often with a new movement ( some of which I’m still working on). It
tests me to push the limits of my strength. I’m part of the 5:30 am crew
and I love starting my day with a great WOD. But most of all I love the
people at ALCF. The passion and encouragement from both the coaches
and the members when sometimes you want to quit, you can’t get that in a regular gym. It is a judge free zone. No matter your size or shape or
how much you can lift or how fast you are, everyone treats you the same and are all so supportive. And of course I love that CrossFit is something Jim and I can enjoy together to get the day started.

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

Favourite movement is Burpee. Least favourite is any kipping movement on the bar ( because I still can’t do them)!


4. What are your goals in CrossFit?

Well as far as movements it’s a fairly long list..toes to bar, handstand push-ups, a “perfect” power clean (mine still are not pretty), double unders,
rope climb..I’ll leave it at that! But overall I want to continue to get stronger. I am approaching 50 and I want to remain active for as long as I can.


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

I love the sense of community at ALCF. I have met so many amazing
people who share the same passion. Also, Zack Mack makes a mean
Banana Blaster!

6.  What advice do you have for someone who is thinking of trying CrossFit?
My advice is to just come and try it out. Do a few classes and I guarantee you will love it. It’s like having a personal trainer every work out.

7.  What does CrossFit mean to you?

CrossFit is my favourite time of day. It’s one of the few hours in the day
where I get to focus on just me (and of course cheering on my fellow
athletes). I love that CrossFit is two times the work out. It’s both cardio
and muscular endurance.

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

I get to spend more time with my husband. Prior to CrossFit we rarely
worked out together. Also, it has taught me to go outside my comfort zone and continually raise the bar on my performance. I competed in the Girls Gone RX last April which is something I never could imagine myself
doing a year ago. Lastly it sends a positive message to my two daughters
that women can be strong and independent.

All Leveler of the Month for Sept 2019, Sam M!

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

I first started CrossFit almost two years ago when my coworker at the time, Linda, gave me her Golden Ticket. I really didn’t know what to expect, but I’m glad that my mom and I gave it a shot. After my first Foundations Class, I was hooked!

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

My favourite thing about coming to the gym is being able to dedicate an hour to my health without having to put much thought into it. I love that there are committed coaches who convey the programming to us and guide us throughout the warmup and workout. Playing soccer through university, I’ve always had some type of coach or trainer tell me what to do in a workout, so it has been nice to find another platform that is similar to that. 

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

My favourite CrossFit movements are olympic lifts. I love how there is so much technique to learn and that there’s always something to improve. It’s also a great feeling to feel strong, and I love that CrossFit is a platform for women to show their strength without any shame. My least favourite movement is hands down burpees. I’ve always hated them and I probably always will! But my goal is to not get too distracted or discouraged when they are programmed and do my best to get through them to the best of my ability.    

4. What are your goals in CrossFit?

My goal with CrossFit is to create a foundation of a healthy lifestyle that I can continue through my life. I’m so inspired by my parents who do CrossFit and I hope to be doing it when I’m their age too. More specifically, my goal is to become a better “gymnast”, meaning I would like to improve on my pull-ups, toes-to-bar, and eventually get a muscle-up. 

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

I love the results that I see physically, but also mentally. Nothing compares to the feeling you get after you’ve pushed hard through a WOD. I feel stronger and healthier than ever! I also love the people I’ve met and I can say that I’ve made some lifelong friends who share the same passion as me. Lastly, the warm and welcoming atmosphere that the coaches and members have created is what keeps me coming back. Even on the most stressful days, the gym always has a way of making it better. 

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

Just do it! It can be very intimidating at first (so many fit, shirtless people), but everyone needs to start somewhere. Don’t be worried about what others will think of you either. I can’t speak for everyone, but I know that when I’m working out, I’m so focused on what I’m doing that I don’t even see what everyone else is doing. Once you get started and get over the self doubt, you’ll be so happy that you gave it a chance because it’s truly life changing. 

7.  What does CrossFit mean to you?

CrossFit has become a top priority in my life. It has made me healthier, stronger, and most importantly, happier. I honestly can’t imagine my life without it! 

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

CrossFit has inspired me to have a healthier life. The people at the gym have inspired me not only to workout regularly, but to also check my nutrition and eating habits. Working out regularly also trickles over to my career and productivity level. I teach little kids and I find that when I workout, I have more energy to keep up with them throughout the day. I also stay on top of my chores and housework when I’m working out consistently. Ultimately, my mindset is much better and more positive due to CrossFit. I am so grateful to have discovered it!   

Friday Five!

Hi folks, I promise I’m going to get a little more consistent with this blog, but in an effort to do so, I’m going to be a little more free flowing with my content. I’m going to fill you in on whatever nuggets I’ve found and pass them onto you! So here goes!

Here’s what I’m reading right now: Food: What the heck should I eat!?–Dr. Mark Hyman. A pretty straight forward and no-nonsense book that goes through food groups (meats, seafood, dairy, grains, etc) and gives us the best options and the not so good choices. My only complaint so far is that is a US based book, so most of the links to websites may not apply to Canada and sources for us.

Here’s what I’m listening to right now: Peak Human: Episode #47: The Great Meat Debate. A pretty science-y, and very pro-meat podcast, that makes some very interesting and thought provoking arguments. Worth a listen.

Here’s what I’m drinking right now: Bragg’s Apple Cider Vinegar Ginger Drink. Most of heard of Apple Cider vinegar and it’s supposed benefits. I’m not super sold on the validity of all the claims, but I’m super sold on the delicious and calorie free drink made from it! Sweetened with Stevia and flavoured with ginger and…Apple Cider Vinegar, it hits the spot when the heat starts to take its toll. I found mine at Remark Farms on Howard.

Here’s what I’m singing to in the car: Lewis Capaldi–Someone You Loved. I’m a sucker for a good old piano ballad (seriously, I have a whole playlist…I’ll share if you’d like!) and I first heard this while I was in England where they were really pushing this single. It makes for a great windows down belter. The more people that hear you singing and the fewer words you know the better!

Here’s what I’m doing to supplement my training: Ryan Flaherty: Seven way hips. The stronger your hips, the more bullet proof you are and the less susceptible to injury. We do a ton of squatting and a lot of the time our big primary movers (muscles) take over and don’t let the little muscles do their work. This can cause imbalances that could eventually lead to injury. This quick warm up addresses those little fellas and helps you stay healthy and strong longer.

That’s it folks. Back next week with some more random links that help or at least make you smile!

July 2019 All Leveler Brandon S!

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

My friend Alex and his girlfriend Portia were going to join the gym and asked if I wanted to tag along. Alex brought me to a class when I was in highschool and I really enjoyed it. I was also getting bored of my normal football training and thought crossfit would be a good way to mix things up!

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

My Favourite part about coming to the gym is the culture and atmosphere that has been created at the box. Super positive and high energy people that love to work hard. Just being in that environment is awesome and motivates me.

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


My favourite crossfit movement is either the power clean probably because I do them everyday or dumbbell snatch. My least favourite is toes-to-bar and double unders.

4.  What are your goals in CrossFit?

My goals in crossfit short term and just to be the most explosive athlete with a strong engine for my football season. Long term goal would to be able to be efficient at every movement in crossfit and just to compete everyday.

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

My newfound crossfit obsession is kinda a match made in heaven. It gives me an outlet to be as competitive with myself as much as I want and sometimes others :). My friends don’t really understand why I love it so much but it’s just working hard and pushing yourself so I found crossfit very comforting

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

My advice for someone who’s on the fence about trying crossfit is that besides the fact that the programming gets you extremely fit, the community and environment surrounding the box is just a great place for anyone both mentally and physically. The people at the box care about you and that family oriented environment can’t be replicated at another gym.

7.  What does CrossFit mean to you?

Crossfit for me is just an aspect of my life where it allows me to focus on the task at hand and forget about what’s going on outside the box at that time in my life.

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


Crossfit has helped my life outside the box because I was able to put on muscle and also build a better engine all at the same time which is super handy when playing football. Also the daily grind of my workouts has just helped me understand that regardless of what’s happening if you keep your head down and working hard whether it is in a wod or something outside the gym eventually you will get through it and have success.