April 14th, 2016

 Craig and ChristinaGood Luck Craig and Christina!

It is with a heavy heart that Craig and I say good bye to our Crossfit Kitchener family and begin the next chapter in our lives.
After years of teaching group fitness and spin classes I had found that I was becoming bored and I was not getting to the next level fitness that I was striving for.  Doing some online research I came across some articles on a controversial fitness craze called “Crossfit”.  I was instantly intrigued and googled the nearest “Box”.  And so on that same hot July day, I walked into Crossfit Kitchener 5 years ago, spent some time chatting with the lovely Diane and jumped into my very first WOD, “The Filthy Fifty”.  My body was shocked to say the least! I thought I was in already in good shape, but the box jumps kicked my butt like nothing else.  I was immediately hooked and signed up for my first 6 months and was running faster and lifting heavier and my legs have never been more prepped for ski season.  After a good two years of me going 5-6 days a week and incessantly talking about my PRs, I finally convinced Craig to give it a try.  He signed up for fundamentals and C’est La Vie, with a loss of 25lbs out of the gate and his cardio and strength improving leaps and bounds CFK claimed another addict. We have become the cliche crossfit couple planning our weeks around the WODs, competing in the opens, boring our friends with random Crossfit facts and visiting new Boxes on our vacations.
Last year I decided to push myself a little further and signed up for my first figure competition.  With Joanne’s background in the fitness competition world, she was extremely supportive and a valuable pool of knowledge who I relied on.  She was able to set me up with a trainer that supported my desire to continue using Crossfit as my main training tool and I was extremely happy with the results and what I accomplished.  I set many new PRs and got in the best shape of my life.
After months of hard work and hours and hours of training, with a month out from my competition date, Craig and I were pleasantly surprised to find out we were expecting our first baby.  Although I didn’t end up competing, I made it a point to continue with my training regime and with the doctor’s green light I have been able to maintain a consistent routine of crossfit 4-5 times a week with an hour of extra cardio/ weights 5 days a week.  I have been extremely fortunate to have enjoyed what I would say has been a very easy and comfortable pregnancy.  I truly believe that my commitment to crossfit and fitness has allowed for this and fingers crossed it has helped prepare me for labour and hopefully bouncing back. There have been many times I have forgotten I was even pregnant haha. I was skiing deep powder in Utah at 7 1/2 months pregnant and still Rxing a majority of the WODs up until 8 months.  At 9 months pregnant now I can feel my body slowing down, but I am still feeling strong and for the most part am still able to work at a high intensity.  Even on those days when I feel especially tired, I find I end up surprising myself with my best times.  Joanne, Lance and the trainers have been super supportive throughout my entire pregnancy and have been great about letting me listen to my own body and not coddling me (something I really appreciate).  Crossfit has taught me so much about my body, but the most important lesson is to trust myself, my capabilities and to have confidence that my body can handle so much more than I could ever imagine.
Thank you to our CFK trainers, family and friends! We will miss you, but hope to be back to visit soon and will definitely drop in on some Saturday morning WODs with our newest tiny team member!

Today’s WOD

A1. Front Squats x 2-3 reps @ 80-90% of 1RM, rest 1 min

A2. Single arm KB rows @ 2111, 6-8 reps, NO rest b/t sides, 1 min after complete before squatting again x 5 sets


In teams of 2 switching every 5 reps, G2OH @ 135/95 – 6 min AMRAP

Rest 3 minutes

In teams of 2 switching every 15 reps, wall balls – 6 min AMRAP


– superset the squats and KB rows with given rests, build to 2RM on Front squats

– find a good partner for you and play “I go, you go!”

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