September 23rd, 2014

 Jenny collageAnother Amazing Testimonial. Thanks for sharing your CFK experience so far Jenny. All the hard work you’ve put in has paid off! Congratulations!


When I first walked into CrossFit Kitchener for my Free Trial Class I was a runner, and thought I was in fairly decent shape. Then I learned that the other people doing the class had backgrounds as personal trainers, firefighters, and Iron Man competitions. I thought, “What have I gotten myself into?!”  I managed to make it through the class and was quite pleased with myself, especially when Dianne told me I did a great job keeping up with ‘the boys’.  I knew this was something I wanted to try and instantly went home and signed up for Fundamentals. Once I started them I realized I was not in such great shape after all:  I had zero body strength, and did most of my workouts using nothing more than an empty 15 lb training bar.  Each night, as Mark taught us new skills, I remember thinking “I can’t do that”,  but by the end of the 12 intro classes I was in love with CrossFit and was determined to stick with it.


That determination really helped push me through my first few months at Borden.  I decided I was going to do this and I was going to do it right. I asked questions when I wasn’t sure about something, and I pushed myself to try things, even if the thought of them terrified me. I put in a lot of time and effort at the gym and eventually I started to notice changes, I was becoming leaner, and I was developing muscle. I was also facing fears and pushing myself. I have gone from lifting only 15 lbs to being able to dead lift 160 lbs, front squat 115 lbs, and back squat 120 lbs. I faced my fear of the rope and climbed it to the top.  I love the amazing feeling I get after I complete a WOD that I didn’t think I would be able to do. My running has also improved since going CrossFit — I have a faster pace and my legs are much stronger.


CrossFit has changed the way I look at myself. I used to have a certain number in mind for my ideal weight, but not anymore. Now I just go by how I feel. I love the muscles that I have developed, and I’m not afraid to show them off.  Most importantly I have never felt more confident in myself.


The other amazing thing about CrossFit is the community. It is one of the most supportive and caring communities I have ever seen. I have had people push me and cheer me on when I thought I had reached my breaking point. And in those times when I have had to quit those same people have been there to support me. I love walking into the box and seeing all the familiar faces. CrossFit Kitchener has become such a big part of my life and I’m so grateful that I made the decision all those months ago to join.

Today’s WOD

Pull up/Muscle up work:
A. 1-3 Muscle up transition drill EMOM x 5
B. Strict or weighted pull ups – 5 min to find a max weight OR reps
C. Negative pull ups @ 31X1, 2-3 reps EMOM x 5
EMOM x 5 – 3 Front Squats @ 70% of 1RM
10 Rds for time:
3 Squat cleans @ 205/135
3 HSPU’s OR 6 burpees
Trainer’s Tips: Reaching the end of the pull up cycle, for those with your pull ups, time to test out reps you can achieve or weight you can achieve. For those working on muscle up, keep at it, for those doing negatives, reps are up for the next week again. Metcon should be heavy, but quick

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