May 9th, 2014


One of CrossFit Kitchener’s newest members Michael Guil during Thursday’s DT. Read Michael’s Testimonial below.

I am 13 classes in at Borden since finishing fundamentals and I absolutely love CrossFit. I am already starting to notice a huge difference in myself overall. I have more energy, I can work in a squat position for an extended period of time without feeling sore afterwards, even putting on my socks in the morning and tying my shoes has become easier! (as embarrassing as that could sound, haha)

I went from basically doing nothing less than two months ago – I didn’t belong to any gym or running group or even regularly play any rec sports – and the progression and scaled workouts with CrossFit have made it easier to build my strength, endurance and stamina at a pace that my body can handle and respond well to. Sure it’s difficult, it’s not supposed to be easy, but it’s difficult for everyone. During a workout I am usually sandwiched between someone who is aged 60+ and/or fresh out of fundamentals, or someone seemingly training to be an Olympian! We all leave with the same sense of accomplishment and are quick to exchange a “job well done” to each other. It’s reassuring to know that you’re not required to reach a certain level or benchmark in order to participate and feel like you belong, regardless of age, sex or skill level.

I try to make it to 4-5 classes per week, that’s 4-5 hours per week, 16-20 hours per month, 208-260 hours per year. When I look at it that way, the excuse of “I don’t have time” doesn’t hold any weight (pun intended). I’m trying to work CrossFit into my daily routine, and offering a flexible schedule with several options throughout the day definitely helps.

I am interested to see what my personal results will be after 1 year!

Many thanks,
Michael Guil

Today’s WOD

Back Squats, 3 reps every 90 sec x 5 sets+

20 rep max back squat in 8 min


With a 12 min countdown timer


KBS @ 1.5/1.0
DU’s (2:1 singles)

*in remaining time, do as many Muscle ups or Pull ups as possible – that is your score!

Trainer’s Tips: Holy legs Batman! Lots of strength work this month, but with a decent blend of metcons and aerobic work. Make sure you’re making the workouts appropriate for you fitness level and when you’re too beat up, take a day off! We’re retesting the 20 rep max back squat, if you missed it last month here it is again. I know when I first did this I thought I could have done more, so I don’t want you just wondering if you can.

4 Replies to “May 9th, 2014”

  1. Great work Michael!!! That’s amazing!!! And that’s a great action shot 🙂

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