I had tried following a paleo diet after being informed of it during the bootcamp but found myself going back to the processed foods and junk until a few months ago when we did the Whole30 Challenge. It really opened my eyes as to what goes into processed foods and the value of eating whole foods. I decided this was the perfect time to get started with healthier eating. The CFK Facebook page for the Whole30 Challenge is/was a great place to share tips, recipes, pictures and provides so much support during the challenge as the first few weeks are tough to get through, but on the bright side it only got better from there.  I am still eating paleo about 90% of the time with a few cheat days here and there — I am looking forward to the next 30 day challenge starting Feb 1st.

 

 

PETE
Prior to joining Crossfit Kitchener in August 2010 I was 250 lbs, the heaviest of my life, and was about to turn 50 years old. Getting up every morning was a chore which was very disheartening. My knees ached and taking the first few steps to head downstairs was always slow and painful. It was depressing because not that long ago, in the mid 90’s, I was a pretty good runner who weighed 175 lbs. At the time I was competing in 10K races and marathons, then I suffered a couple of injuries; one to my left knee and another to my back which both required surgery. After my back surgery the surgeon told me never to run again. So I listened to him and watched my weight steadily climb higher and higher.

In ’98 I joined a large chain gym with the goal of getting myself back into shape. With very little instruction I dived into a fitness routine. I did the same workouts each week with modest intensity over a period of 12 years. I did see some progress at different times however, it was always short lived and I never came close to achieving my goals.

I was looking for something different and in August of last year my son mentioned that Crossfit might be good for me. My goal was just to complete the bootcamp then I would go back to my old gym and my old workout routine. Crossfit was just going to be a temporary diversion; or so I thought.

I really enjoyed the bootcamp and for the first time I was exposed to very knowledgeable instructors who taught me the proper technique required for each movement. In a very short time, and with a few changes to my eating habits, I started to see some results which motivated me even more. When the bootcamp was over I had a decision to make as to whether or not to join the regular classes. At first I thought that perhaps because of my age and limitations with some of the movements that Crossfit might be over my head. I then recalled what Art said to us one night, “to embrace the suckiness. If you are not as good as you want to be at something don’t avoid it, embrace it and you will improve”. I decided at that point to put Art’s words into action. I am really glad that I did, as I could not imagine my life today without Crossfit.

I have now been a member for one year and my results have been fantastic. Within 6 months I lost 51 lbs and have kept it off. My waist size has gone from a 42 to a 33. My body fat went from 27% to 13.5%. Clothes that I had given up on wearing a long time ago, because they were too tight, are now way too big for me.

Even though the physical transformation has been terrific what I really enjoy is how I feel. I’ve tried to explain it to other people from time to time but it’s a difficult thing to describe. It’s simply an “enhanced state of well being” in all aspects of my life. I sleep better and wake up easier. I have greater clarity and focus regarding the issues that I deal with at work. As well, I handle pressure much better now than prior to Crossfit. My knees no longer ache. The swelling that I use to have in them is gone and I can do whatever I want without any pain. I feel like this is the person that I was meant to be. My body at 50 is a lot more functional than it was at 40 and I am enjoying every minute of it.

One of the best surprises as a result of Crossfit is that I am now back running again. I participated in 3 events this summer with more to come. I thought that this part of my life was over but due to Crossfit I no longer have to stand on the sidelines and watch. I can stay competitive regardless of my age. I now train as an athlete and reap the benefits in my daily life.

So how does Crossfit facilitate such great results? First of all the other members are very inspiring and supportive. Going through gruelling workouts as a group really builds camaraderie with the other members. To hear encouragement from others while you are in the middle of a tough WOD (workout of the day) really helps push you through it. In a very short time you get to know many members and working out with people who are passionate about fitness really helps you stay committed.

Secondly, the workouts are always varied and you don’t have to plan them. At my old gym I planned my own workouts and completed them in isolation. The mistakes that I made were that my workouts fell into a routine and I avoided exercises that I wasn’t very good at. I realize now that this will stall your progress. The great thing about Crossfit is that I don’t know the workout until the night before when it’s posted on the web site. I do know that whatever it is it will be challenging and will push me to new levels of performance. Each workout can be scaled to whatever fitness level a person is at so everyone gets a great workout.

Finally, our trainers are outstanding. They have always been there for me since my first night of bootcamp. They review each of the movements in the WOD prior to the workout so that you can be sure of your technique. They are always available should you have any questions regarding workouts, nutrition or anything else. They encourage and motivate you for better performance each day. They realize that everyone is at a different fitness level and they adjust their coaching to each specific person. All they ask is that you give your best, whatever that is for you, while you are there.

Now that I have been at Crossfit Kitchener for a year I can honestly say that it will work for anyone, regardless of their fitness level or age. My results have been very satisfying but they are within reach of anyone who is ready to make a change. Crossfit has greatly improved my life in a very short time. It continues to challenge me every time I’m there. There are still lots of movements that I need to work at but I appreciate the things that I can do and will continue to work on the things I can’t. I do know that I will never go back to the person I was before Crossfit because there was no future there.

JASON

Above in the green is Jason McNichol prior to joining CrossFit. Pictured below in the pool is Jason with his daughter; 5 months into CrossFit and nearly 80 lbs lighter. Below is Jason’s testimonial. If this doesn’t inspire you, nothing will.“My journey began Dec 29^th 2010 when I walked into Crossfit Kitchener not really knowing what to expect. I wanted to ask some questions and see what the atmosphere was like. I was greeted by Lance and right away I knew this was going to be cool. Lance explained to me what CFK was all about and that a bootcamp started Jan 3^rd. When I walked into bootcamp Jan 3^rd I was 6’5 335 lbs feeling exhausted both mentally and physically, if you want to know the truth I was a little embarrassed. Embarrassed from the stand point at how far I had let myself, my wife and two little girls down having ZERO energy.

Then the Lars factor began this guy was built like a Mac Truck it was clear he had just a little passion in regards to physical fitness. Bootcamp kicked my butt I was on the 3 day a week schedule. Just when I started to get rid of some pain oops another class. I had been attending another gym that starts with a “Y” for years, nothing I did there could have prepared me for a 15-20 min wod that would leave me sucking for air.

I made it through the 4 weeks of bootcamp and wanted more I signed up for the year. I started attending the early morning classes 4 sometimes 5 times a week. I liked the changes I started to feel and see! Around the first of March a couple of cool things happened I made a bet with my boss that on June 2^nd I would be +/- 10% of 250 lbs and started paleo. I had a meeting with Joanne because I needed some help; I had to change more than just going to the gym. After Joanne said “oh ya we can do this” I had a couple of meetings with Art to learn more about paleo, I began a strict paleo diet.

This next paragraph I don’t want to sound like I’m bragging or that this was simple. Since Jan I have visited over 9 cross fit gyms across the US and Canada and have traveled over 61 days where I did not sleep in my own bed. Although it’s hard as hell don’t use excuses that you can’t eat healthy on the road or attend a gym while traveling!!!!

I don’t know how to explain this to anyone that has not met Joanne. Since March I have received many e-mails and phones calls from Joanne helping me when I had questions and wondering where I’m at with my goal! How many other gyms would do that??

With travel schedules my boss and I finally hooked up yesterday for the big weigh in. I weighed in at 257 lbs with a net loss of 78lbs.

Joanne, Lance, Lars, Art, Paul T and Pauly = CHANGED LIFE!!!!”

  

MANDY
As a competitive boxer it’s important for me to always be in the best shape possible so I can be prepared for my bouts and tournaments. Boxing requires me to not only be strong, but to also have the stamina, speed and flexibility in order to compete against the best in the world. I’m always looking for new ways to improve in these areas and recently I discovered CrossFit.Three months ago I started CrossFit in Kitchener and can honestly say I’ve seen major improvements in all of these areas. Their programs focus on doing functional exercises in gymnastics, cardiovascular training and weight lifting. In the three months I’ve spent with Joanne and the crossfit team I’ve made huge gains in my strength and explosiveness. It has definitely helped me this year to get prepare for one of the most important tournaments in my career, 2010 Nationals. Everything that I had done in the gym leading up to this event made my fights feel easy. That’s how I know I was well prepared and Crossfit helped me reach that level of fitness that I needed.

Though I found success with the CrossFit program as a competitive athlete, I can definitely see the benefits for people of all fitness levels. Each day there is a different WOD to keep things interesting. What really keeps you motivated though is the encouragement you get from all the trainers and also from everyone else in the class. Seeing what everyone around you is accomplishing is both inspiring and motivational. No matter what your fitness goals are they will be able to help you reach that next level.

The principles and techniques I’ve learned in the last three months at CrossFit have helped me raise my fitness level and help me continue to accomplish my goals. I look forward to continuing to work with the CrossFit team in the future as I continue to train and prepare for the 2012 Olympics.

Mandy Bujold
5x Canadian Champion

At 5’5”, over 200 lbs and a new mother; I was hardly what you would think of for CrossFit.  Joanne introduced me to the workouts and I was instantly amazed.  I had lived a fairly sedentary lifestyle for the past 4 years and it had made me fat and way out of shape.  To say the least, doing 5 minutes of the “Cindy” workout seemed like an eternity of hard work.  I felt the burn for days afterwards and cursed every time I had to climb my staircase.As time went on I was able to see improvements in my physical condition, I lost some weight and I had more energy.  I even have that little line when I flex my bicep.  Perhaps the most significant gain was in an area I least expected.  Years ago I started running and had to quit because of a debilitating ankle pain that would start with the shortest, slowest run; even fast walking could set off this pain.  I had tried running again a few other times but the pain would stop me shortly after starting.   I am now running with no ankle pain and I believe it is due to the functional movements and ten domains of fitness provided by CrossFit.  I am running a 5K run on Father’s Day and couldn’t be happier or prouder.

I had been doing CrossFit with Joanne and Lance in their home but I just went to my first class at their new facility.  Even though I was not new to CrossFit I was nervous about doing it in a class.  Well, to my surprise no one told me I didn’t belong, no one laughed at me, no one called me fat and no made me feel intimidated.  I was greeted by warm smiles, words of encouragement and a sense of belonging.  I truly felt from the other participants that “we are in this together and no man gets left behind.” We did the workout and I knew I would be coming back.

With an Ironman brother and fitness champion sister-in-law I am in good company to make significant strides forward in my fitness.  I can now see myself teaching my daughter what healthy physical activity is and I can be a role model to her that nothing can stop you in achieving your goals.

If someone were to say that CrossFit is not for someone like me I would say that they are wrong.  I am seeing fast results, I have quick workouts, I am in a supportive environment and I feel great having pushed my body beyond my mental barriers.  I would tell anyone thinking CrossFit is for elite athletes only is that anyone can do CrossFit if they are not afraid of intensity, not afraid of sweat and not afraid of pushing beyond their comfort zone.  All you have to gain is improved health, a stronger, leaner body and a more positive mental outlook.  I am living proof.