Newsletters
CrossFit Westside Newsletter – May
Hey guys,
Hope you’ve had a great start to May. The month just keeps getting better and better with this amazing weather. Is it possible that summer is finally here? It better be, because we’ve got some fun outdoor activities scheduled and we DO NOT want to do them in the rain. Check out our Calendar of Events to see what’s on the agenda for May and June!
Make sure you also take the time to read about Grant, this month’s CrossFit Fanatic. Stop and chat with him at the gym the next time you see him – he’s come a long way with his fitness and nutrition and definitely deserves a pat on the back. Plus, while interviewing him, I found that he’s a super funny guy, so stopping to talk to him will probably make you laugh.
Hope you have a great month – see ya in class!
Asja
Editor, CrossFit Westside Newsletter
CROSSFIT FANATIC: GRANT
When your friend invites you to a workout and their advice begins with, “Bring a box of Kleenex,” most people would laugh and politely decline the challenge. It’s a good thing Grant isn’t easily intimidated.
And while he didn’t actually cry during his first CrossFit workout, Grant does admit that it pushed him beyond his comfort zone and continues to do so. But the fear that comes with training to intensity is well worth a little pre-workout nausea if it gets you results.
When Grant signed up in December, his initial goals were to lean out and build strength. However, Grant realized early on that he would have to put his second goal on hold and focus instead on overcoming his lack of flexibility. In the early days, even getting his butt below parallel made his body creak in protest like an ancient tree bent too far in the wind. But Grant used the technical component of each class to focus on improving his range of motion and his body has begun to glide through the movements like a well-oiled machine. Now that Grant is feeling better about his flexibility, he’s been increasing his load during the workouts and is back on track with his goal of building strength.
In addition to focusing on improving his functional movement, Grant also dedicated himself to a diet overhaul. Under the vigilant eye of Megan, author of Megan’s Menu, Grant embarked on a 30-day Paleo challenge. Despite the compromises associated with clean eating, Grant is still following the Paleo principles more than sixty days later. And his commitment has paid off – Grant has lost eight pounds and four percent body fat! He’s been knocking time off his workouts and the ladies (well, mostly me) have been commenting on his smokin’ biceps.
And although the workouts are a little less excruciating than they used to be, Grant says there are a couple of things that help him tackle the tougher ones. He is motivated by his fellow CFWSers, who are constantly buzzing with energy and encouragement. In particular, he is especially appreciative of Jenika’s support and he feels some of her comments should be preserved on the wall alongside our many motivational quotes. For example, during a recent class Jenika issued the following warning, “I’m going to come around and grab your stick to make sure it’s stiff,” while she instructed people on overhead squats. On another occasion as she coached the class through the front squat, she yelled, “BACK…GET IT BACK…BACK BACK BACK BACK BACK BACK,” followed by, “What can I say? I stare at asses all day.”
And that’s one of the things that Grant loves about coming to CFWS – not only does he get an amazing workout, hang out with some inspiring people, but he’s usually guaranteed at least one good giggle during the hour he’s there. All in all, it’s enough to have him upping his CFWS attendance to include a third class per week. And we can’t wait to see how this helps the results continue to roll in for Grant!
Like Grant, a lot of our newer clients are surprised to find out how inflexible they are. If you’re looking for some additional stretches to help limber you up, check out these great slides.
CROSSFIT WESTSIDE CALENDAR OF EVENTS:
May 25: Jade McClure is hosting another Nutrition session and 30-day challenge. If you’re looking to clean up your diet, assess your metabolic type, and understand how stress and sleep affect your fitness results, this session is for you! Jade has held a number of these classes with our clients and everyone has had amazing results.
June 6: CFWS is organizing another social event! Come on out and challenge your fellow CFWSers to a grueling grunt up the Grouse Grind. Just make sure you bring some money for a post-workout beverage at the top (and more importantly, so you can take the gondola down). Don’t miss out on this fun day – add your name to the sign-up sheet at the gym!
PALEO RECIPE: CHICKEN CASHEW CURRY
1 pound boneless, skinless chicken breasts or thighs, cut into 1/2 to 1-inch cubes
1 teaspoon curry powder
Sea salt
1 teaspoon minced fresh chile or red pepper flakes
1 tablespoon minced lemongrass
3 tablespoons coconut oil
1 and 1/4 cup coconut milk
1 cup cashews
1/2 cup roughly chopped cilantro
1 bag shredded cabbage
Preparation
Toss the chicken with the curry powder, salt, chile, and lemongrass.
Place the oil and cook the chicken on medium-high heat, stirring occasionally, until it loses its raw color. Add one cup of coconut milk and lower the heat to medium.
Cook for another 2 to 3 minutes until cooked through, then stir in the nuts and cook for another 30 seconds. Steam the cabbage with the remaining coconut milk. Garnish with cilantro and serve.
CrossFit Westside Newsletter – April
Hey guys,
This month’s newsletter is a tribute to our three courageous CFWS champs who gave it their all at the Sectionals last month. Morgan, Donal, and Adam trained hard for the competition and achieved new PRs, increased their speed in the workouts, and realized just how hard they could push themselves. Make sure you congratulate these guys the next time you see them at the gym!
On April 17, CFWS is hosting a stretching seminar. Physiotherapist Joe Cheng will be leading the session designed to teach you the techniques to increase your flexibility, which will help you in all things CrossFit. If you’re interested in attending, make sure you sign up. The session is open to everyone, so feel free to bring your friends.
We’ve also got some fun events scheduled for May, including a group Grouse Grind challenge and the ‘Murph’ finals. Sign up sheets are posted at the gym.
Have a great month!
Asja
Editor, CrossFit Westside Newsletter
CROSSFIT FANATICS: OUR TRIO TESTED THEMSELVES AT THE CF SECTIONALS
If you take the busiest CrossFit class you’ve ever been to and multiplied it by about 100 times, you might be able to imagine the atmosphere at the CrossFit BC Sectionals last month. Eighty-four competitors and about 200 eager fans packed into Squamish’s Quest University gymnasium for a fun, exhausting, sometimes vomit-inducing, weekend of inspiring competition.
CFWS was proud to have had a team of three enter the CrossFit Sectionals. Morgan, Adam, and Donal decided in January that they would give the competition a go and with less than two months to prepare, hit the training program with everything they had. Jenika developed a series of grueling workouts for the trio, using a cycle of three days on, followed by a day of rest. Each workout lasted up to two hours and included powerlifting, Olympic lifting, and metabolic conditioning components, explains Morgan.
In addition to dedicated training, Morgan, Adam, and Donal also focused on cleaning up their diets to maximize their athletic development. All three cut out alcohol and followed the principles of Paleo eating, with a few exceptions here and there. Donal explains that he went for the full Paleo, but ended up dropping too much weight too fast. In the week prior to the competition, he found himself eating as much as he could as often as he could in a desperate effort to maintain his muscle mass.
Adam also found himself leaning out substantially, despite having increased his fat intake so that about half his daily calories came from healthy fat sources, like coconut oil and almonds. And while he allowed himself a few “cheat” meals each week, Adam says that he achieved new PRs within two weeks of following Paleo principles!
Although Morgan also cleaned up his eating, he explains his biggest focus was on getting at least seven hours of sleep per night. This, he knew, was an essential component to keeping his body’s battery adequately fueled to deal with the demanding workout schedule.
While Morgan, Adam, and Donal’s training paid off in the gym, it did not come without sacrifices at a personal level. Donal explains that his wife was left to pick up the slack around the house when he couldn’t get his end of the chores done. However, he was careful not to send his less than fresh workout wear her way for washing.
Adam says that the training definitely interfered with his social life. “I mean, no drinking during the Olympics?!” His friends questioned his sanity, he explains. However, Adam says the benefits were worth it. He leaned out, gained amazing amounts of energy, and increased his confidence.
Morgan also notes that his social life was impacted, but that in some ways, it was nice to focus on improving his diet and sleep patterns after getting caught up in what he calls the Olympic “hoopla”. It helps that Morgan’s girlfriend, Tanya, is a fellow CrossFit fanatic and therefore understands the dedication required to compete at an event like the Sectionals.
Despite the impact on their social lives, Morgan, Adam, and Donal agree that the intense training program was worth every sacrifice. All achieved amazing results during their short prep time – Adam deadlifted 400+ pounds, Morgan shaved 30 seconds off his 2000m row, and Donal knocked 10 minutes from his ‘Diane’ time. But Adam says these results would not have been a reality without Jenika’s expert coaching, endless support, and generosity with her time. Morgan and Donal agree, sending out a big thanks to Jenika for all her help and encouragement.
Although our CFWS competitors didn’t place in the top 15 men at the Sectionals, a necessary component for advancement to the CrossFit Regional competition in Calgary, they had an amazing time, have so much to be proud of, and learned some valuable lessons that will help them reach their goals in next year’s competition.
In the meantime, the three have taken a little time to rest, reconnect with friends, and reintroduce themselves to the non-Paleo world. This won’t last long though, as the motivation from the competition is still zinging through their veins and the trio is eager to get back to the gym and start putting all they learned to work.
PALEO RECIPE: ROAST CHICKEN AND MANGO SALAD
Ingredients
3 tablespoons extra-virgin olive oil
1 1/2 tablespoon fresh lemon juice
1 tablespoon curry powder
1 teaspoon cumin seeds
1 5-ounce package arugula
1 3 1/2-pound purchased roast chicken, boned, meat coarsely shredded into bite-size pieces (about 5 cups)
1 large mango, peeled, pitted, sliced or 2 large peaches, halved, pitted, sliced
1 teaspoon cumin seeds
Preparation
Whisk first 4 ingredients in small bowl to blend. Season to taste with salt and pepper. Place arugula in large bowl. Add dressing and toss to coat.
Divide arugula among plates. Scatter chicken and mango over each serving.
CrossFit Westside Newsletter: March
Hey guys,
Can you believe the Olympics have come and gone? What a fantastic time it was, from our first Gold medal in moguls to our last Gold medal in Men’s Hockey. And now it’s time to cheer on the Paralympians! Unfortunately for our bodies, most of us put our fitness routine aside and dumped our diets to take full advantage of the 17 days of celebration, but it’s now time to focus again. Good thing our CrossFit coaches know how to get us back on track!
There’s no better way to get, and stay, motivated to workout than by training with a friend. As we’ve heard from some of our CrossFit couples in the past, getting your butt to class is always a bit easier when you have someone to organize a workout date with, someone to urge you on when you’re feeling tired, and someone to dissect the workout with when it’s over. And now, CFWS is offering a little added incentive to get your friends, family, and significant others to join. We are proud to be introducing the Refer-A-Friend program! Get someone to sign up for a membership with CFWS and you’ll be rewarded with a $50 credit against your monthly membership. More referrals = more credits. It’s as simple as that!
But while these extra credits may be just what you need to bump up the number of classes you attend per week, getting your butt back on a regular CrossFit schedule is only one aspect of the post-Olympic recuperation plan. The other part of the equation comes down to diet. A few of us crazy CrossFitters have committed to a 30-day Paleo challenge under the supervision of the marvelous Megan, who has just started her very own Paleo-dedicated blog, called Megan’s Menu. If you’re interested in learning more about cleaning up your diet Paleo-style, let Megan know. On March 22, CFWS is also hosting the second nutrition seminar of 2010 with Jade McClure, CHEK certified nutrition and lifestyle coach. In this seminar Jade will help determine your metabolic type, how to eat right for you type, discuss stress and sleep patterns, as well as starting you on a 21 Day Nutrition Challenge.
Our CrossFit Fanatic this month is Leslie Miletich and she has some great advice for us when it comes to nutrition. And we can tell it works – have you seen the muscle on that lady? Make sure you read the full article to find out how she stays so lean and to learn about her accomplishments since starting with CFWS.
Hope you all have a fantastic month – can’t wait to see you in class!
Asja
Editor, CrossFit Westside Newsletter
CROSSFIT FANATIC: LESLIE MILETICH
When it comes to any kind of exercise, there’s nothing quite like having a workout buddy to cheer you on. It’s even better when that teammate is eager to come to class whenever you go, never complains about getting up early to make the first workout of the day, and always rewards you with an enthusiastic grin when you survive another grueling WOD. In Leslie Miletich’s case, this support comes from the lovely Shasta, her huge, cuddly golden retriever, and Leslie’s biggest fan.
Leslie and Shasta have been coming to CFWS since the Fall of 2009. Leslie was turned on to CrossFit when she saw a group of CrossFitters powering themselves tirelessly around the block packing sandbags and medicine balls. Leslie had just completed an outdoor bootcamp and was looking to progress to something a bit more challenging. This, Leslie thought, looked like an excellent way to do it. Shasta agreed.
So, the two came to visit Jenika at CFWS and instantly realized it was the place for them. Leslie already had the strength and cardio capacity to rock the WODs, but early in her CrossFit membership, she realized that it would be her body’s lack of elasticity that would be her ultimate challenge. Leslie’s tightness immediately made it difficult to get into a full squat, bend into the deadlift position, and achieve the full range of motion necessary for pull-ups. Fortunately, Jenika was quick to offer a solution – stretch and then stretch some more.
And so Leslie has been doing this, day after day, week after week, and has seen some gains, but it is a regime that requires a longterm outlook. Leslie’s faithful companion has had no problems working through her own WOD, now called “the Shasta”, which requires nothing more than lying still for an hour, eyes closed.
In addition to diligently working to improve her flexibility, Leslie has also been focusing on her handstands. She explains, “I have always been fearful to be upside down,” but this fear is something that she has overcome. Leslie can now do a full handstand and hold it for at least thirty seconds. Leslie’s inverted achievement wouldn’t be possible without Jenika’s gentle coaching of the movement, as she’s offered dynamic approaches to getting into a handstand and plenty of opportunities to practice. Shasta’s version of the handstand is much less demanding and requires lying on her back, paws in the air…
Leslie has also continued to practice good nutrition since joining CFWS. While her eating habits had already resulted in great body composition, Leslie recently took part in Jade’s 30 day challenge to tweak her diet to ensure she was achieving optimal strength and energy through her food intake. Jade’s nutrition guidelines echoed what Leslie already knew, but reinforced one key aspect of maintaining a lean physique: it all comes down to mental fortitude. “Believe and you will achieve,” says Leslie. You have to set your mind to eating clean and not create excuses that allow you to cheat – you’re either committed or you’re not, she says. Shasta is a little more inclined to cheat, but her fluffy attire is good camouflage for a little lump here and there.
The big hearted team has become a gym fixture, as the two train at least five days a week. Leslie explains that keeping her workout routine regular helps her to cope with her busy career as a real estate agent. She’s able to keep up with her hectic schedule by eating foods that give her a lot of energy, including plenty of fresh fruit and veggies, lean protein, and healthy fats. The presence of her gentle giant always by her side also helps to keep Leslie relaxed and focused. And of course, there’s nothing better than a big tail thump and a toothy grin to reward you after a killer workout.
PALEO RECIPE: ROASTED MACKEREL AND AVOCADO SALAD
6 (4-to 5-ounces) mackerel fillets with skin, halved
1/3 cup plus 2 tablespoons extra-virgin olive oil, divided
2 tablespoons fresh lemon juice
1 medium head radicchio (about 10 ounces), leaves torn
2 tablespoons chopped flat-leaf parsley
1 medium avocado, thinly sliced
Salt and pepper
Preparation
Preheat broiler.
Make several diagonal slashes (1/8 inch deep) in mackerel skin about 1 inch apart. Coat both sides of mackerel with 2 tablespoons oil, then season with 3/4 teaspoon salt (total).
Broil mackerel, skin side up, in a 4-sided sheet pan about 4 inches from heat until just cooked through and skin is crisp in spots, about 7 minutes.
Meanwhile, whisk together remaining 1/3 cup oil, lemon juice, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a large bowl. Reserve 2 tablespoons vinaigrette, then toss radicchio and parsley with remaining vinaigrette.
Serve salad topped with avocado and mackerel and drizzled with reserved vinaigrette.
CrossFit Westside Newsletter – January
Hey guys!
As the New Year rolls in, I’ve taken a few minutes to consider all that I have to be thankful for in 2009. CrossFit has been a huge part of my life, particularly over this past year, and so I want to acknowledge Jenika for her amazing inspiration as a coach and for being a wonderful friend. I also want to thank each and every one of you – not just for reading my monthly newsletter – but also for being the positive, motivated, and cool bunch that you are! It’s been amazing to train alongside you at every class. Here’s to another year of fun, friendship, and fitness!
Speaking of inspiring CrossFitters, make sure you read the article about Jeremy Kerr. Although he’s only been a member at CFWS since November, he has identified himself as a CrossFit keener and someone who has had some pretty great results in a short period of time. His newfound dedication to cleaning up his diet may be the nudge you need to get your diet back on track after a holiday of indulgence.
If you’re looking for a more structured approach to cleaning up your diet in 2010, be sure to sign up for the next Nutrition Challenge, slated for January. The details for this event and our first CrossFit Survivor challenge are listed below.
Hope you have a great start to the New Year!
Asja
Editor, CrossFit Westside Newsletter
CrossFit Fanatic: Jeremy Kerr
Unfortunately for Jeremy, that first Saturday morning class was laced with bouts of the infamous kipping pull-up. And although he couldn’t straighten his arms afterwards, Jeremy says he also couldn’t help but be excited by the workout. Both the intensity and interestingness of the class surpassed his usual gym sessions, which focused on the same monotonous strength building exercises week after week – a routine that left him yawning between sets and cutting out early.
Despite Jeremy’s instant attraction to CrossFit, it was his experience after the workout that solidified his decision to join CFWS. Jeremy was introduced to the social side of CrossFit when Victoria, Tiffany, and Rebecca invited him to breakfast. During the meal, Jeremy listened enthusiastically as the trio talked passionately about nutrition, clean living, and the team atmosphere that defines CFWS. Jeremy found himself inspired by these regular CrossFitters and knew he would follow in their footsteps. 
And now, Jeremy’s passion for CrossFit mirrors that of the three CFWS members he had breakfast with that day. Jeremy explains, “I am now two months in, I rarely drink alcohol, I rarely eat out at restaurants, and I make a point of eating chicken and salad every day. It all became easy once I committed myself to the class, to the lifestyle. I have to say that the support of the members of this club make the daily choices much easier.”
CrossFit was an unexpected interruption to his regular routine, but one that has had stellar results. Within Jeremy’s first six weeks with CFWS, he dropped an incredible 12 pounds. For someone generally intent on gaining size, he was initially a bit dismayed. But once he realized the majority of the weight had been nipped from his waist, leaving his abs peeking through, and that his body was leaner all-round, any misgivings he had evaporated as quickly as the pounds.
Jeremy also explains that he feels amazing overall. While he’s always been active, he hadn’t expected to return to the level of fitness that he’d experienced as a running back during his high school and university football days. However, Jeremy feels that he’s reaching that level of athleticism once again – something that’s going to help him with snowboarding in winter and his summer passion of beach volleyball. And with his new rock-solid core, grocery shopping with an overflowing basket has never felt so easy!
Armed with this positive reinforcement, Jeremy is upping his membership to three classes a week and he can’t wait for the results to continue to surprise him. He hopes to be at the elite level in all the workouts by this time next year, and with his early dedication and rampant enthusiasm, this is a goal that we know he’ll achieve!
CrossFit Westside Calendar of Events
January 9: CFWS is hosting an open session, where you can come down to the gym, chat with the Coaches, and learn more about the fun and philosophy behind CrossFit. Invite your friends and family!
January 11 – 15: Yikes! The next challenge is upon us. This time round, Jenika and Maya have selected ‘Diane’ as the workout to conquer. Did someone say handstand push-ups? Diane qualifiers will be held multiple times throughout the week to make sure you don’t escape this one.
January 16: CrossFit Survivor makes its debut at CFWS! Come on down for a great team workout, where you’ll get to connect with new people and test not just your physical strength, but a few other skills along the way as well. Who can resist competing for the ultimate title of CrossFit Survivor?
January 19: Jade McClure is back for another round of his nutrition seminar. If you’re looking for a way to get back on track with your eating, this is a session that can’t be missed. Jade will cover the ins and outs of healthy eating and will help you to identify the foods that are best for your body specifically. Participants will then embark on a 30-day challenge aimed at cleaning up the diet and improving your health and energy. Those who have signed up for the Nutrition Challenge in the past have had phenomenal results – including improved body composition, increased strength, and reduced cravings.
Zone Recipe: Simple Egg and Prosciutto Snack (3 blocks)
1 Wasa Cracker (1 sheet)
1 hard-boiled egg (w/yolk)
2 oz. prosciutto
1 cup grapes
3 almonds
Recipe Source: www.zonediet.com
CrossFit Westside Newsletter – December
Hey guys,
Hope you’re having a great month so far! It’s hard to believe it’s December already and that the holidays are just a few weeks away. At least we’ve got CrossFit to help keep us on track with our diet and fitness during the month of over indulgence. Make sure you check out the updated schedule to find out what classes will be running on what days around Christmas and the New Year. Our lovely leader will be taking time to catch some sun between those dates, but the marvellous Maya will be stepping in so there’s no excuse to let our workouts slip.
All the best to you and your families over the holidays,
Asja
Editor, CrossFit Westside Newsletter
CrossFit Fanatics: Joyce and Ryan
The duo joined CrossFit Westside back in August for different reasons. Joyce wanted to tone up for the couple’s wedding next year, while Ryan was interested in improving his game on the hockey rink.
Although the two started with only a couple classes per week, they’ve already added a third. And the results have been rolling in. Joyce says, “Even though I haven’t lost a single pound, I have toned up a bit and gone down a size.” Not bad for a few month’s of work.
These early accomplishments have encouraged both Joyce and Ryan to set some stiff goals for themselves. Joyce is aiming for five consecutive kipping pull-ups and Ryan wants to increase the weight he lifts and add some speed to the WODS.
But it’s not just their personal successes that have them coming back through the CrossFit Westside door week after week. Joyce and Ryan also explain that they love the people they’ve met; people who are a lot of fun and equally committed to improving their health and fitness. The couple also loves that they learn something new at every CrossFit session and are consistently challenged in new ways.
However, despite their passion for CrossFit, there are still days when fatigue and a busy life make it hard to get to class. That’s when they tap into the strength of two and convince each other that kicking it at a CrossFit class is better than chillin’ on the couch. And when they’re done, they also get to take pleasure in obsessing together about every torturous detail from the workout. But Joyce and Ryan say the most important benefit of training as two is that there’s always someone to massage the muscle soreness away…
CrossFit Westside Calendar of Events:
![6a00d8341c844e53ef012875ec4ead970c-pi[1]](/images/posts/6a00d8341c844e53ef0120a7143978970b-120wi)
Saturday, January 16th: Mark your calendars for the first Survivor CrossFit! Come out and test your CrossFit skills in a fun team environment, where wacky tasks will be thrown into the workouts to challenge you beyond your fitness levels. More details will be posted as we get closer to January.
What is Crossfit Westside?
Crossfit Westside in downtown Vancouver offers Group Classes and Personal Training using the Crossfit Strength and Conditioning philosophy. We take functional movements such as the the squat, push up, pullup, deadlift, clean n jerk, running, rowing, skipping, and jumping, mix them up, and execute them in short intense workouts. Each workout has a different combination of exercises with varied repetitions, rounds, and time. To learn more about what we do at Crossfit Westside contact us at info@crossfitwestside.com
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