Catalyst Athletic and Crossfit

For New Clients

When you're starting on your fitness journey - or looking to progress from P90X or bodybuilding routines into CrossFit - a solid foundation is critical.

Our mission at Catalyst is built around teaching: proper technique; proper use of your own body; proper eating to fuel tough workouts and help you get leaner and healthier.

We've earned the trust of physicians, chiropractors, physiotherapists, occupational therapists, professional athletes, their coaches...and hundreds of local people who want to make long-term change in their lives. That change starts here: with a new perspective, a new expectation, and a new exercise habit that you won't want to quit.

Most of our clients start with Personal Training. One-on-one attention is the best value for your time (and money) spent. An elite Catalyst Trainer has years of experience; a minimum four-year degree; and the right tools to get you to your goals as efficiently as possible. In any case, it's free to chat with a Catalyst Trainer, and review all the options open to you in person. Feel free to choose a time that matches your schedule, using the link above; browse the credentials of the Trainers, and choose your preference. We're ready to help.

For some, change starts with OnRamp. In small groups of three or four people, you're rebuilt from the ground up. On the first day, you'll learn how to squat properly - the most basic of human movements, but still performed incorrectly by most adults. If you've ever heard the phrase, "squats are bad for the knees...." you can take comfort in the knowledge that it came from someone who hasn't yet learned to squat properly. Good squatting comes from the hips, and can SAVE your knees: just one small example of the treasure trove that is OnRamp.

Over six one-hour sessions with an elite Personal Trainer in a private space, you'll progress from a basic squat to the full-on calorie-spitting, energy-busting, graceful ballet of the barbell that is the Clean. You'll learn new exercises each day; do a tough (but short) "boot camp" style workout; talk about nutrition, physics, and our philosophy of exercise; and progress at the speed of the group.

We keep group sizes small and affordable so that we can get you started the RIGHT way: with good habits, a huge knowledge bank, and in a space where it's okay to make mistakes. Coaches Coop, Whit, and Mel have years - decades, in some cases - of experience with all manners of future athletes - from the very beginner to the very advanced.

This isn't CrossFit. If you want it to be, though, it's the best starting point to CrossFit you can find. From OnRamp, you can easily go right into our mainstream CrossFit program; find an area of specialty that you enjoy, like Barbell Bettys or Enduro; continue with more Personal Training; or, simply, repeat OnRamp again and again for half price!

Three weeks. Solid habits. A (very) different outlook. Book your sessions to match YOUR schedule.

You may register online here. Or give us a call, anytime: 705-256-1344. Don't have anyfriends to join with you? We'll provide them (and they're yours to keep forever!) Email chris@catalystgym.com.

Below: a video of Chris Cooper talking about the start of Catalyst; our philosophy; and a bit of our history:

 

Ready to start? You can download a printable waiver and bring it with you, if you like.

Download Waiver

Would you like a preview of our food guide? It's downloadable, too:

Download The Catalyst Eating Guide

Today's Workout: 071511

This is Sarah Day.

On her first visit, things didn't go too well. She hated CrossFit.

On her second visit, we talked a bit about Bright Spots, and the Zone, and Paleo, and other stuff that fills the spaces when you're working with a Personal Trainer and struggling to breathe. 

On her third visit, she brought a picture of her wedding dress. Also, a couple of friends. We stuck the dress up on the wall (you likely saw it.) We reviewed Bright Spots (Sarah's first was kipping!) and chose a few for the future. 

She's different now. No longer the scared blonde with a stiff back, Sarah's a genuine leader among her friends. She was the first to get double-unders; the first to triumph over the brain-tripping plyo box; the first to have a great deadlift; the first to show for a Catalyst event; the first to call the others and drive them to the gym. Tomorrow, a new exercise: Aisle Walking. She'll make that slow trek to meet Eric (above, all-around nice guy and fast squatter!) and complete the trip to her NEXT starting line.

Great finish, Sarah. Happily ever after!

Skill: kettlebell snatch

Strength: Deadlift 5-5-3-3-1-1

WOD: 

15-12-9-6-3 of:

Squat Snatch

Toes-Bar

Athlete Profile: Shane Gillespie

If you've never met Shane Gillespie, you soon will: he's the always-smiling post-WOD greeter around the Park. He turns up in the midst of every event, and it's easy to mistake his relaxed attitude for one of noncompetitiveness. That's usually why you don't anticipate him passing you...until it's too late. Behind the grin is a steel will; he just. doesn't. stop. ever. This is his take on the Catalyst Games 2011:

My start at Catalyst was to a group class in January 2010 and I had bought a 16 class punch pass.  My wife and some of her friends had joined a group coached by Watson and she said I would love it, it is so much fun!  I managed to convince a friend of mine to try it with me and I remember Tyler punishing me with a smile for an hour.  It seemed so much easier on the wall then when I was gasping for air in the end.  I went off and on through the year, participated in Fight on Friday 2010 and the Midnight 5k run but didn’t make Crossfit my top priority at the time.  I remember at the end of FGB think to myself ‘You are in terrible shape!’  That was the wakeup call and I started working out with my wife a few days a week.  In December I started the monthly membership and attending a group class once a week.  The coaching at the group classes is amazing, I think the individual instruction and corrections help me learn movements correctly and the people in the group make it fun.  I am also in the Running Group where I think I have made huge gains in running ability and endurance.

 This is my first year competing in the Catalyst games and I am excited to give it a try.  In preparation for competition I have competed in Defiance,Murph, Fight on Friday, the Mountain Maple, Midnight 5k run and Ray’s marathon. 

 My goal is simply to compete at the Rx level and complete every event.  Sounds simple, but depending on the events, it will be challenging.

 I love events with running, three rounder’s and WOD’s with 3 or four movements.  I have achieved many PR’s in the past few months being in my infant stage of Crossfit and I love the challenge of trying to beat my previous times and weights.  I still find the five round WOD’s and the 30 minute plus WOD’s a mental challenge.  I am still chasing my first elusive muscle up, still fighting with over head squats and slowly getting better at handstand pushups.         

 My perfect day at the Catalyst Games 2011 will be finishing every event at the Rx level.  I am my only competition and I will challenge myself to achieve my best results possible.

The UnNatural

I wasn't an athletic kid.

Sure, I played sports.  In an elementary school class containing 17 boys - of which 16 were on the St. Joe hockey team - you didn't spend a lot of recesses reading in the library.  But I had close to zero hand-eye coordination.  I was weak.  I preferred to spend evenings playing computer games, rather than practicing hockey in the yard.  My parents weren't unsupportive; they dutifully drove me to hockey all winter, and baseball in the summer.  We had a driveway that was nearly a quarter-mile long, and I rode my bike all over the place.  But I was never a risk-taker.  I never tried out for elementary school volleyball or basketball teams.  I never pursued hockey past the point when making the team was an automatic.

In high school, I didn't play varsity sports.  I was done hockey after grade 9.  I was more interested in computers anyway.  Lucky for me, I went to CASS.

CASS has an unbelievable intramural program.  On your first day of high school, you're 'drafted' to one of four houses: Kings, Knights, Aces, and Panthers (I was a Panther.  So was Robin.)  After a quick tour of your classes, you were drug into the gym for a pep rally for your House; you were told the traditions; you were sold the Story.  Panthers, for instance, win by attrition: since Intramural points are accumulated by attendance, not just wins, we simply overwhelmed the other Houses with our attendance.  That meant peer pressure to show up, no matter your competitive showing.

Every morning in homeroom, a House rep would visit and post the day's Intramural events on the chalkboard.  They'd push you to sign up for next weeks' Intramural events.  They honestly CARED if you showed up or not.  Early on, I had a habit of signing up for everything and showing up for nothing; I was berated in homeroom for losing points for the Panther House.   So I showed up.  

Gradually, I overcame the fear of not winning: of losing in front of friends, girls.... I didn't train myself to lose, but I became adept at handing loss.  This is maybe the most important part of Intramurals: frequent exposure to stuff you're just bad at.  And I was more exposed than anyone, believe me.

There are a thousand years between here and there, spanning different athletic pursuits (racquetball in college, racing mountain bikes afterward, competing at Powerlifting for 4 years after that) but I never felt like an athlete.  The 'team' aspect aside, none of those sports produced the type of well-rounded athlete I desired to be: ready for anything.  Even while I was training on the mountain bike and THEN "working out" for up to 2 hours a day (doing a typical bodybuilding program - useless) I was never really "in shape."    Powerlifters are incredibly strong, and I may never be that strong again; but even at 205lbs, I couldn't run 400m.  Even though I had been a 'personal trainer' for twelve years, I had no appreciation for REAL fitness when I started CrossFit in 2008.

In 2009, we competed at the CrossFit Ontario Challenge.  This was before the 'Sectionals' qualifier for the CrossFit Games. It was NOT a normal athletic competition.  This is form, function, and fear tossed in a blender an set on 'chop.'  Equal parts ballet and bulldozing.  The precise art of the wrecking-ball.

These were honest-to-God athletes.  Kickboxers, rowers...all united by the commonality of CrossFit.  Fitness, stripped down to its rawest form, and pushed into the margins of "too much, too far, too fast." They were strong - a 255lbs deadlift, done 80 times in 10 minutes, is strong.  They were fast - we saw a 400m rip that took around 1:00 flat in a WOD, done in tennis shoes.  We weren't the first ones to ask about the puke bucket.  We weren't last place; thank heaven; we weren't even out of place.

If you've never been a competitive athlete before, you can.  That door is open again.  There's a new opportunity to develop, dream, strive, reach.  There's a whole new playing field.  Best part: we have intramurals three times per day.  Something different every day, but always an event; always an arena, not just a fitness centre.  Catalyst has built me as much as I've built it, and more.

If you could go back.... if you could start over, in a NEW sport, and become a force; would you do it?  Is it enough to push hard in the Mens' Beer League and relive old glory in the changerooms?  Ten years from now, will it be "okay" that you let your youth slip, when you could have maybe run a mile in 5:00, or deadlifted 400lbs, or learned to do a handstand?

Hey, I started late.  If I can do it, you can. I'll prove it to you: if you're doing CrossFit now - even if you've just begun - sign up to do the Intergalactic Throwdown or Defiance in February, and Murph in March. Chances are, you won't finish in first place. But chances are equally good that you won't finish in last place, either. And you'll be hooked.  You'll have cleared a bar that most don't dare approach, and THAT is successful. Showing up an athletic event MAKES you an athlete, not the other way around.

CrossFit Ontario Challenge 2009. The guy in front of me is Cris Cristini, who did 17 rounds of 5 deadlifts (255) and 5 burpees in 10 minutes to win the event.

By the way, our House still wins because we show up with the most people!

Today's Workout: 052810

Coach Whitney is at CrossFit Regionals competing today!  CrossFit Regionals is a national-level competition of the fittest athletes in the world.  She qualified at CrossFit Sectionals in Toronto in March; if she's one of the top two fittest females in Canada, she'll go to the CrossFit Games at the Home Depot Centre in California at the end of June. 

The athletes she'll meet are among the most elite 60 women in the nation.  While the sport hasn't yet hit its popularity peak, it has grown exponentially since 2007, when 70 athletes competed in Aromas, California.  This year, over 30,000 athletes will compete just to qualify; three years ago, you could have merely shown up.

The movie, Every Second Counts was about a half dozen athletes as they trained for the gruelling 2008 CrossFit Games.  Of those athletes - many of whom finished in the Top 10 - only two have qualified for the event this year.  The calibre of competition is rising with the sport's popularity, and athletes from other disciplines are being attracted by the promise of the best test of all-around athleticism in the world.

CrossFit Games 2010 has attracted some major sponsorship, landed a massive venue (it was the original site of the X Games,) and wil be streaming live over the internet.

Athlete profiles, standings, live streaming events from various qualifiers, and results are all available at the CrossFit Games site. This weekend, several of us will be doing the same challenges as Whit, just to see how we'd measure up.  One more note: Catalyst Athlete and summer Intern) Josh Deluco finished third in Ontario, but was unable to attend Regionals because of a tight football schedule.  Not to worry - he's onl wenty - he'll be back in 2011!

Wanna think about competing?  The Catalyst Games is Sept. 11, 2010, at the gorgeous Roberta Bondar Pavilion on the waterfront in Sault Ste. Marie, Ontario.

Day Two of, "A Day In Whit's Shoes!"

4 rounds for time of:
35 wall balls (20/14lbs - to 10 foot target)
20 chinups - chin over vertical plane

Your score is the time it takes to complete 4 rounds. The time cap is 15 minutes.

(Regionals Event #2.)

Tomorrow, we'll be doing events #2 and #4 (scroll down to yesterday's post.)

 

Follow the action live from Okotoks - host of Canadian CrossFit Regionals - by following ElementCrossfit on Twitter!  Whit's travelling with Element CrossFit of Mississauga. 

 

Mountain Maple Run is on Sunday!  5k XC!  11am at the Jocelyn Fairgrounds on St. Joe Island.  The Green Army will BE there, including a lot of Juniors for the 1k Saplings Run (free homemade cookie and juice!)

Get Well Soon

"You can listen to me, or you can die."

Those were her doctor's words.  But now, hunched over her collapsed body in her tight hallway, her doctor was far away.  I made eye contact with one of the Paramedics: he knew the truth, too. 

"Your doctor told you to drink that?" he asked, drawing a curtain of professionalism over his incredulity.  He nodded toward her jug o' juice, the main part of her diet for the last two weeks.  To her, it was medical science: 1000 calories a day of Space Tang, a mathematical miracle.  To us, it was a Carbohydrate Cowboy with an itchy trigger finger.  Having a diabetic lose weight on a low-fat, high-carbohydrate diet seemed to defy logic.  But, then again......doctor said!

They took her away in an ambulance.  Again.  To Big-E Emergency.  Again.  Protesting, again.  To be prescribed few calories, no fat, and rigid adherence.  Again.  Hey, it works for everyone else, right?

On the porch with her son and grandson, I couldn't hold my tongue.  Maybe my message of research and logic and overreliance on 1970s technology was lost in my shocking use of profanity.  Maybe, but I'd had enough.  After sprinting my fastest 400m ever to find my mother-in-law, sweating and fighting for consciousness on her low-pile carpet, I was ready to say my piece.

Patricia's doctor, you see, had never told her there was a third option.  There's always a third option.  In this case:  3) ...or you can do something else.

They'll call it improving impaired glucose sensitivity.  They'll call it improved glucagon/insulin balance.  They'll call it restabilization of fasting blood sugar.  We'll call it walking.  For now.  Later, we'll call it walking with a little more. 

They'll call it a low-carb diet.  We'll call it better balance of protein, carbohydrate, and healthy fats. 

It's clear, now, that it won't be possible to change the medical system from the inside.  You'll need to look outside the traditional 'medical' world for help: and that's scary, isn't it?  There's just as much bad information out there as good information.  But we're going to help, and we're going to do it in a big way.  More on that tomorrow.

Today, though, Patricia is still using a hospital bed.  After spending her first night in a hallway, alone, she was finally given a room. The next day, Grammy's shoes were stolen.  Yesterday, doctors gave her medications checklist a serious overhaul......and no one mentioned exercise.  Dietitians visited last week, and gave her a book about the DASH diet (low sodium) - an excellent idea to treat the symptoms of congestive heart failure, but not the causes.

Who's at fault?  The system.  The 'funnel' paradigm - intake, process, output - is a defensive model.  It's reactionary.  To make it worse, the funnel's overflowing.  Your best bet is to avoid the process.  We'll talk about that tomorrow, too.  "Get Well Soon" is can't just be a greeting-card cliche anymore; it's a social imperative.

Today's Workout: 022710

A great prep for Murph!

For time:

800m Run

25 Squats

25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups

75 Sit-ups

800m Run

The Ringer

She thought she was a beginner. 

She believed that, as a novice, she was starting from ground zero.  That she'd have to learn everything from scratch.

But she's been doing "from scratch" for a long time already.  Jessica King, non-exerciser, already had all the habits of the elite: dedication despite boredom.  An expectation of hard work, not perfection.  The ability to shrug off the previous day's win or loss, and focus on the task at hand.

Jess had to follow the "specific carbohydrate" diet for over a year. Visiting friends for dinner, she'd pre-cook her own meal and carry it along.  While others dove headfirst into the Carbohydrate Culture of Sault Ste. Marie, she settled for spaghetti squash. 

We didn't turn Jess into an athlete; the pump was already primed.  The lid was loosened.  The engine was revved.  Rather than give a push, we just released the clutch.  In her own words:

1) when you started, was it your intention to gradually ramp up into CrossFit groups?

Honestly, I can’t say I really had any intentions when I started. I’ve always been pretty low energy and I was tired of feeling tired.  Since I was already very diligent about my diet, the only thing left to try was exercise.  I had no desire to join any of the other fitness clubs and Bryan was already a member, so I ended up at Catalyst.  

2) what's the hardest part?

The hardest part for me is breathing! I also really struggle with kips and I hate the blisters I get. I have a really hard time with pullups (prone rows). I also find it difficult to organize my schedule to make sure I fit in all my homework. Whether or not I fit my workouts in depends on the night before. I need to be in bed early and I have to get everything ready before the morning or I won’t make it.

  3) where have you excelled (for instance, what came easy to you?) Since I am new, I don’t feel that anything came easy to me.  Some things were definitely harder than others.  The squats killed me at the beginning but they are definitely getting easier. I don’t really know if I excelled at anything in particular.

4) What skill would you like to spend more time on? I would like to practice kipping more.  I really don’t like it because I find it hard. The only way to like it is to get better.

5) any events you'd like to do in 2010 (Murph, Baseline Week, Heroes Week, FranFest, Fight On Friday, Catalyst Games, midnight 5k?)
I should be able to try Murph and I would like to try Fight On Friday but it all depends on what else is going on.

...what else would you like to add?

I would like to add that I never thought I would enjoy my workouts so much.  They are my favorite part of the day.  It is something I do for just for me.  They benefit no one else. During the 20 minutes or so that I am there, I can’t worry about anything except my next breath.  I find it truly relaxing. (I bet no one else told you your workouts are relaxing!) I can’t wait to see what else I can learn to do.

Sebastien 2.0

Nearly a year ago, Sebastien Wetzel was the feature of an article in the CrossFit Journal.  The essay was a good insight into the training of a high-level athlete who faces a different learning process than most. 

But the essay also got Sebastien a lot of fans.

And so, when 'Baba' - to his family and friends - showed absolute glee at a bench press PR in the below video, you could hear the cheering all the way downtown.  Kids with autism aren't supposed to care, right?  This video shows the pride that can come only from accomplishment.  We all feel it; kids with autism aren't supposed to be able to demonstrate emotion  Right?

These days, Baba's set some goals.  For one, he'd like to compete in the Special Olympics. He's been training with Coach Tyler to that end, but he's gone from "let's play catch!" to "move your elbows quicker!  Kip harder!  Get your hips down!"  His technique is the envy of most.  His progress is always upward-bound.   When he achieves a goal, the next is immediately set.  It's an instructional lesson for the rest of us.

How An Insurance Bureaucrat Saved My Life - Ted Fryia

Most people call him "coach." 

Long before I met Ted, I knew him by reputation: talking to his oldest kid (Brent) about mental imagery years ago, he said, "yeah, my dad did that stuff with us since we were kids."  He's produced some of the best athletes to come out of the Sault.  He's been a big part of the foundation of Sault wrestling for decades. He's a great athlete (ask him to show you handstand pushups on the parallettes when you see him at the Park.)  And he still washes the mats, too. 

So when "Coach" Fryia emailed me this essay last night, I thought, "this will be a great post....next week."  After all, it's Heroes Week.  There's a lot of new content on our site already.  But then, as I caught myself changing my facebook status to quote Ted, I knew I had to get it out there today.  Enjoy.

When one thinks of an insurance bureaucrat, the picture that often comes to mind is of someone sitting in an office overlooking Bay Street in Toronto in his over-stuffed white shirt.  He’s probably chomping down on a jelly doughnut and poking at the number pad on his computer, doing his actuarial duty, creating some new statistical pattern to justify jacking up our rates.  Or maybe it’s some other guy who denies payment on a claim because of some missed fine print.  But I bet it’s never of someone who might have saved a life.

It wasn’t for me either.  Not until recently.  Not until my life insurance company informed me, through the mail no less, that they were cancelling my life insurance policy.    The reason stated in the letter was something about the presence of an irregular heartbeat, indicated on the echocardiogram I’d had during a physical.  That’s ridiculous, I thought.  How could they do that to me?!  Didn’t they know I was an athlete – at one time?  Didn’t they know how many kilometers I used to run every week?  Didn’t they know what I once bench pressed when I was only 155 pounds?  And even if they didn’t, surely someone who’d never met me didn’t have the right to make such a judgment.

While my wife urged me to call my doctor to get more information and send a letter to the insurance company, I did some digging around of my own.  And that’s when I discovered the real reason that doughnut addicted shirt looked at that ECG printout then stamped CANCELLED across my file.  It was sloth.  Not his – mine!  Over the years my inner sloth had convinced the rest of me to follow the path of least resistance.  You work hard, you’ve got a family to take care of and there’s no time for anything else, it kept saying.  At first I battled.  But eventually the battle turned into nothing more than a shoving match.  And truth be known, after a while I wasn’t even pushing back all that hard. 

In hindsight, I wonder where that disciplined self, the one that used to bully sloth mercilessly, had limped off to.  Why didn’t it tell sloth to hit the bricks, and let it be known that to take care of your loved ones you’ve got to take care of yourself. But sloth had teamed with pride.  And pride was still living in the past where it was too arrogant to consider what it was seeing in the mirror, and that the lack of energy it was experiencing was only temporary – if it did something about it.   

And you’d think living in my house, with sons who are both athletes of some repute, and with who it looks like fitness will be life long, would have motivated some part of me to change course.  The constant ribbing about “being on the program”, but not sticking with it, the comments about getting older, then the callouts, “I think I can take you now”, should not even have been necessary.  But they had little effect, other than to kick start a volley of wisecracks, usually ending with pride getting in on the banter and telling them how “we might just have to old-school ‘em”.  But deep down I knew, if a tournament ever broke out in my house, third place was as good a finish as I could hope for.  And since my wife, Katherine, had been working hard herself, beginning a couple of years ago with personal training sessions and recently becoming one of the Barbell Betties, maybe fourth place was more realistic.  And of course there’s Lisa, Brent’s significant other, the daughter we never had: maybe fifth place?

(right: old-school 'em!)

 A terrible family history of high blood pressure and heart disease was not something my inner sloth even cared about.  But the wake-up call from the insurance company, to be frank, scared me more than a little.  That’s when some other part of me, that old prideful and stubborn part, got into it.  There was no way sloth and someone who squeezed numbers for a living was going to make decisions about my future.  It was time to push back.  Hard!

I was familiar with the crossfit philosophy.  It had been a staple of my training when I was young: the intensity of crossfit and its total body concept is just about the closest you can get to high level wrestling training.  And my early visits to Catalyst confirmed what the rest of my family had been saying; super staff, the right atmosphere, right approach and a lot of great and inspirational people are what make it the right fit.  And the place to old-school that inner sloth. 

In the beginning, I started slowly.  There was a part of me that was still holding back – not going all out.  Knowing myself, I was concerned with starting back with a 20-something year old mindset and this 50-something year old body.  And there was the doctor’s warning to, “not overdo it”.  I also worked to keep my natural competitiveness in check for the first six or eight months, but as time went on I had sloth on the run, and the hesitation that held me back was losing its grip. 

I think I turned the corner on the day of Franfest.  Until then I hadn’t pushed to whatever my limit had become.  Even getting ready the weeks before – learning and practicing the butterfly kip – I never attempted to hit top end.  But that would change.

Going in that morning I knew there would be no holding back.  Waiting my turn, I was not only caught by the wave of energy in the building, I was truly inspired by the others who went before me, and none more than my own wife, Katherine, who pushed so hard through her sets despite the fact that the weight she was using was too heavy.  Even though I was frustrated with not being able to string as many butterfly pull-ups together as I thought I should, I pushed across that personal threshold and to my limit.  And my time?  I didn’t get a look at the clock before I began, so I might have done Fran in – under a minute? 

Yeah, yeah, I know it’s a stolen joke, but I feel as if, with an assist from an insurance bureaucrat, I’ve stolen a portion of my life back – at least a better quality to it.  So now I’m planning on making my sixtieth birthday the new thirty.  I’ve even got a special 60^th birthday workout planned for that day – at Catalyst in 2015.  If you’re around, join me.          

One To Watch

A few months ago, I got to sit down with a new client.  Now, this happens all the time.  After a little chat, we schedule some testing; if we like each other after the tests, we schedule some training sessions.  Again, this happens all the time; since nearly 100% of our clients are sent by their friends, folks are usually pre-screened, and know what to expect.  Since I'm frequently described as "the worst salesperson in Sault Ste. Marie," this is a real positive.  This, client, though, was a wild card.  As you'll read, she rolled the dice on her own; by the third workout, I could see in her the thread common to all successful CrossFitters: intensity.  Yes, she cared about form; but in the second round of a simple WOD, she suddenly attacked.  She knows an aggressiveness that, properly channeled, is going to take her far in 2010.

Her name is Ann Piscopo.  This is her story.

A random act committed out of boredom has changed my life - hopefully forever.  I clicked on some 'junk mail' I had in my Inbox from some place called 'Catalyst'.  I did a virtual tour of the site.  On impulse, I booked myself a FREE one-hour consultation with someone unknown to me - a guy named Chris Cooper - nothing to lose right? 

Boy was I wrong!  After my first personal training session with Cooper I almost lost the ability to move!  Every mucle I didn't know I had was burning with pain.  That's when I knew - that despite a gentle ackground of joging, cycling, cross-country skiing, and a bit of swimming - I knew there was a looong way to go before I could really consider myself fit. 

And at 50, I want to get fit! The results speak for themselves.  My general energy level and sense of well being is higher, my eating habits have improved, and I am once again excited about fitness.I'm not going to lie, it's intimidating going to a gym where folks can do handstand pushups, pullups, Olympic style weight lifting, and flip massive tires - for time, but is that going to stop me from getting involved and eating my share of humble pie?  No way.  Bring it!!

The High-Angle Entry

We frequently refer to CrossFit as, "The Sport of FItness."  The discipline requires to to think and behave like an athlete; to plan your day and your eating according to the events planned for that day. Like no other fitness model, it requires you to do things on purpose.

This is a major lifestyle change for most people.  Most people, for example, don't eat strategically to improve performance.  Most people have no reason NOT to eat Shreddies for breakfast and say, "good enough!" Most people have no reason NOT to listen to Dr. Phil, or not to believe the Part-Of-This-Balanced-Breakfast! lie that allows us to fool ourselves to death. 

Jeremy Paquin is not most people.  Jeremy's an athlete. 

Ask him to name his sport, and he'll hesitate.  He's an adventure racer, yes; he's also a hockey player, cyclist, endurance runner..... and CrossFitter.  I asked Jeremy for his impressions of CrossFit the sport:

1. Most people here know you; can you quickly outline your competitive background?I played hockey competitively until age 16, went away to play junior only to return home a month later to focus on my grades. In my early 20's I began to spend more and more time in the mountains and woods, which then evolved into a healthy addiction to running and adventure racing.

2. Are you doing mostly CrossFit now, or are you supplementing with other stuff?

I am trying to balance CrossFit with running and mountain biking in the summer months, and skiing and hockey in the winter.

3. Competitive events planned for 2009/2010:I enjoyed the four major 2009 events that I competed in so much that I may repeat the same: Run the Great Lakes; Frontier Adventure Challenge; 8 Hours Superior Singletrack; and the CrossFit Games.

4. At CrossFit events, do you feel greater pressure to perform, given your athletic background?

Personally, I find the competitive spirit to CrossFit is greatly internalized. I am competing against myself, the clock, and perhaps with age itself.

5. Do you find that you have to change technique on exercises (ie pullups) to do better at CrossFit?

I am constantly thinking about efficiency of movement, whether I am carrying a sandbag, scrambling to the top of a muddy trail, or throwing weight around. The thought of "technique" often preoccupies my mind during the most grueling or mundane activities.

6. What's your opinion on CrossFit as a sport on its own?

Recently I bumped into a childhood friend of mine. I hadn't seen him for perhaps more than a decade. However, we are friends on facebook so he had viewed images of my latest endeavours (including the large collection of Crossfit Games photos). Within minutes of striking up a conversation, he asks: "So what is this voodoo you've been doing?" I chuckled, somewhat uncomfortably, to the thought of a long lost childhood friend viewing me as some kind of witch doctor. Crossfit has such a broad range of varied exercises and elements, that the average person does find it foreign. But like all new sports, they initially appear extreme, foreign, or "voodoo", much like long distance running in the 70's, triathlon in the 80's, adventure racing and mountain biking in the 90's, or even mixed martial arts in recent years. In time, CrossFit will be viewed as a sport on its own.

Jeremy was third overall at Catalyst Games 2009.  He was second as Rx'd at FranFest.  He's a climber;  his running background makes him an early favourite for Murph 2009.  Will he be there?  Will he finally take home the title?  Only one way to find out.

In A Single Bound

Tears streaming down her face, Nadia tried again.  Her muscles flexed just right.  Her arms swung perfectly.  Her jaw clenched; her abs tightened.  But her feet wouldn't leave the ground.  She took a step back, and a step forward again.  Clenched.  Braced.  Willed.  But didn't jump.

That devilish box may only be 14 inches tall, but that sucker grows with every missed attempt.  Size it up all you want; it can smell fear.  Just high enough to trip over, it's a major barricade for a lot of people at the gym.

 

Face wet and pink, Nadia kept going.  Laughing at herself, swearing like the honest Portuguese she is, she alternated between missed attempts and kicking the box.  It was painful to watch; every halted jump made my legs tense up.  If I could have done it for her, I would have.  But that's not what we're about here.  

Holding PVC pipe in each hand, she ski-jumped up - plop! - and landed perfectly.  One foot at a time?  No problem.  A galloping stepup?  Easy. Take off on two feet and on two?  Incomprehensible.

Diastis Sympis Pubis happens when the ligament between the pubic bone is stretched greater than 1cm. ..to put into perspective a regular gap in the pubic bone is 4-5mm...mine, was 2.5cm, it was now considered a complete separation, a tear. DSP can be attributed to a car accident , or falling from a horse, mine was from childbirth. March 10, 2008.

 

Laying in the hospital bed I knew something wrong had happened. I had no control of my lower half of my body...to get to my recovery room, i needed a wheelchair. To get into bed I needed my dad, my brother, my fiancé..whoever was there to help. In recovery I noticed that my right leg would involuntarily start moving outwards...i couldn’t stop it. As much as i tried to move my leg back onto the bed, i couldn’t...i had to scream for a nurse to come catch my leg. Looking back I’m not sure why no one thought this strange, why to get to the bathroom took me 20 minutes getting there by dragging my feet...to actually take one normal step was now impossible. My legs didn’t come off the ground more than 1 inch.

 

 The next few months was not what i expected coming home with a new baby girl. I was in bed, my mattress now lowered to the floor so I could very carefully back in. When I did sleep, I could only sleep flat on my back. Rolling or turning in any way was not an option and has only just became an option early this year. I didn’t get to bathe my baby for 2 months. When company came over, we were restricted to the upstairs because I couldn’t walk downstairs...my legs only shuffled....my eyes never left the space where my next step would be for fear that i would slip...this fear still exists. To get in and out of the car, i backed in, grabbed my pants and lifted both legs into the car...i couldn’t separate them. To get dressed I used the aid of a long metal claw thingy that opened and closed in on anything within 3 feet, and if this wasn’t available ... my 5 year old coming over to put my socks on for me when I couldn’t. The worst perhaps was not being able to get down on the floor and play with my new baby girl....because I was by myself at home and if I sat down I couldn't get up. Things that i never stopped for one second to think about were now virtually impossible without help. Months later the pain was still overwhelming, my lower back felt like it was on fire, the chiropractor didn’t help. My physiotherapist helped with the pain and helped with some range of movement. But my strength was gone, & my confidence in the ability to take care of myself and my girls was shattered.. Someone could’ve walked over to me and raised a finger..I would’ve buckled...i went in a lion, and came out a lamb.

 

Over 1 year had passed and although i could now walk, sleep, sit and drive myself,....I was still very aware of everything i did, things still clicked, popped and numbness in my leg was an everyday thing, fearing a slip or a tear putting me back to the place i don’t ever want to go. My fiancé had done this awesome interview with a guy named Chris Cooper. I looked him up..researched him..read about him...My favourite thing now was to google everything.. since i spent many many hours laying in a bed ,. I was on a need to know basis. I mentioned his name to Dom, and thats about all it took. Dom got the ball rolling for me, apparantly emailing him. I hesitantly added Chris as my friend to facebook...but I never messaged...I was a chicken. He apparently is not. He made our first appointment to meet August 19^{th, 2009} 4:30pm, he had already researched DSP .... To say thank you wouldn't do Chris justice..I haven’t looked back since.

And so, an eternity later, we set the sticks down.  We jumped, landing on one foot at a time.  Her shoes made a "pat....pat" sound as they landed.  "Speed up the feet." I said.  She did: "Pat..pat."  "Quicker," I said.  "Pat-pat!"  We were close.  "Together!" I yelled.  She hesitated once.  I had a moment of doubt. And then, she rose.....

Nadia Amaral does box jumps.  10 in a row! Not in picture: cheering women.

Athlete Profile: Adrian Vilaca

Run 5k

...since we're facing 25-30cm of snow, an alternate:

10 Supine Ring Pull Ups
10 True Push Ups

Post total rounds complete in 15 minutes.

*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands. 
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

 Adrian “The Vengeance” Vilaca

Fight record: 2-0. Both wins came by Triangle Choke so I’m really working the “if its not broke don’t fix it theory”

Weight class: 145lbs Featherweight. Sounds pretty soft I’m aware. 

Opponent: Joe Marcotti aka. The Lab Partner. In an interesting turn of events my opponent happens to be in one of my classes so we are lucky enough to share each others company 4 hours a week. Don’t have a whole lot of scouting on him, but primarily a wrestler I have been told with a 1-0 record by Guillotine Choke

Training Regimen: Operating on a “getpoundedalot” schedule, I have been spending 5-6 days a week at Ho Shin Sool, drilling skills and generally getting beat up on a daily basis. In order to become proficient at an exercise you have to do it repeatedly until you have no desire to do it anymore, than do it again. 3-4 days have been spent at Catalyst working with Chris Cooper focusing on strength, explosiveness and conditioning, as well as 2-3 days running. With a week left we’re starting to taper down and let the body recover.

Comments: I just want to take a quick moment to voice my thoughts, approaching a fight there is always so much going through your head so please hold with me.
I want to say thank you to all the people who don’t know they have helped, the people in the gym with me whether it be six in the morning or six in the afternoon. They are not there for my benefit, but rather their own personal gain. They told themselves that they would go to sleep a more complete person than when they woke up. I firmly believe that you can always find another gear, some people may not know how to find it but if you reach deep enough there is one waiting. These people help me find that gear, the sound of them pushing through the pain motivates me, if they yell I want to yell back, your energy feeds me so thank you. 
I also want to thank my coaches and teammates, when you step into the cage you stand alone but you hold a piece of each of those people. Every time they have ever pushed you, tried to break you, punished you they make you stronger. They stand beside you because “I” don’t fight on the 12th “We” fight. It’s a family, never before have I belonged to a family as completely as to this one and nobody attacks this family. I hope you all read this and know I love all of you like brothers. 
Lastly, I cannot guarantee you a win. It’s a fight and anything can happen, I can however guarantee that everything I have gets laid out for everyone to see and would bet my life that my teammates do the same. In return I ask one thing when a Ho Shin Sool fighter’s name gets called you leave everything you have inside that building. Don’t save it for the next guy, you always have another gear and I want you drop it into fifth. Make the floor vibrate, make the other man tentative to come out, put fear in his heart and fill ours. That’s it that’s all I ask, come 12 – 12 bring the noise.

Athlete Profile: Dalton MacFarlane

For time: 
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 Weighted Situps

WANNA GO to King of the Cage on Saturday?  There are still tickets available in our section!  You have until 9pm tonight to pay for and pick up your tickets!

 Fights: This is his first!

Weight Class: 185

Opponent: Eric Holman

Training Regimen: last couple of weeks, has been doing 2-a-days between catalyst and Ho Shin Sool.  Combining sparring with cardio conditioning and strength training.

I've been very fortunate training with great athletes/fighters like Jeff Elliott and Adrian.  Guys who take time to help out and teach what they know.  Having guys like Ray and Trevor teaching with their tremendous experience in ground game has improved my all-around skills.

WOD 120709 and Athlete Profile: Jeff Elliott

 Split Jerk 1-1-1-1-1-1-1 reps

King of The Cage is Saturday night!  45 Catalyst members will be in the crowd - one big group o' the Green!  4 of us, though, will be too busy to cheer: they'll be in the cage.  You may know their faces, but not their names; you've seen them training here, alone, in their own moment.  

Jeff Elliott

Fights: 6-0; 4 Knockouts (this fight will be his first as a professional MMA fighter.)

Weight class: Light Heavyweight

Training Regimen: 6 days per week at Ho Shin Sool; 2 days/week at Catalyst Athletic

In my second-ever fight, I was told I was fighting a guy close to my weight of 200lbs, but when I got to the weigh-ins, he was 260lbs.  Let's just say he didn't walk out of there with both legs.

Client Stories: Pam Didonato

I am 46 years old. I have had Multiple Sclerosis since 1987 so I am in my 23rd year. My disability is my lower extremities. I have been with Catalyst Fitness since it's inception and with Chris Cooper for 6 years in October. I have been a fitness club member for twenty two years. Before me being diagnosed with MS I was very active in any sport that was available to me. My favourite was softball and basketball. Six years ago my workouts were uneventful, I was bored and tired of doing to what I have to stay strong and co-ordinated. I found my workouts to be harder and harder to get though. Though another of one of Chris's clients I made contact with Chris. I wanted him to do my thinking for me. I did not want to think of creating my own workouts any longer, I was mentally exhausted. Chris provided different workouts on a weekly basis for me, all I had to was JUST DO IT!!. If I am paying to get the program and paying for a gym membership I will do it. Chris has brought out challenges for me that I did not think I would ever complete. The result is I MET AND ACCOMPLISHED EACH AND EVERY CHALLENGE so far even though recovery is a little longer than I like. My co-cordination, timing and strength have to find it's way back to my normal state. For some reason when I complete my challenge I seem to think that I can do even better. Yes Chris hears my complaints (nagging) but I still do what he wants at times he will give in to a compromise and alter an exercise.

Cross Fit gives me the variety of workouts as well the extreme challenge that by the end of the workout, all I can say is wow I did it. My workouts depends 100% on technique and if my lower extremities legs, knees and/or co-ordination is off in any way it makes my workout even more difficult. When this haappens I am not satisfied. Fustration sets in because I know I can do better. Sometime I just have to wait for the next day. Chris has brought me through the great days and the hard days of my physical being. I consider myself to be hard headed, determined and selfish to let MS take over me and I won't let that happen.

So far it worked. Going to the fitness club is a social thing for me as well due to many people that I met and know, I always look forward to talking with them each time I go and workout. My favourite is ending my program riding the stationary bike and talking with people as they come in and as they go out. I always say the best part of the working out is ending with a hot shower. Now I can say my work out is done.

After 23 years I know that Fitness, my job (Fed. Gov. Office Clerk), and mental stability is the right RX for me. I am able to work, travel and spend my time the way I want, I have no problem the way my life goes. By the way, having the right people, friends and family makes it easier as well.

Pam has competed at Fight On Friday (April,) Baseline Week (May), and done most of the named CrossFit WODs on her own. Her lack of deterioration continues to surprise her doctors in London.

Client Stories: Miranda Mayhew

Miranda's been a CrossFit fan since she discovered it a few months ago. She ripped up our Murph Challenge in March; hammered Baseline Week in May; even appeared as a 'Guest Coach' in July! Think you know what true devotion means? Top this: September 26 is more than the Catalyst Games to Miranda; it's also her wedding day! She'll still put in an appearance (even if it's only for the first WOD.)

Client Stories: Joe Scott

Joe was last year's Catalyst Games Head Referee. He arrived first thing in the morning to help, and was thrown into the job; in most pictures, he's yelling his head off. At the last event, Murph, I jokingly asked why he wasn't jumping into the mix; he did. After a full day without food, Joe hopped in, doing Murph (1 mile run / 100 pullups / 200 pushups / 300 squats / 1 mile run) in an unconventional way: all the pushups, then all the squats, and THEN all the pullups together. He finished ahead of half the Coaches.

Personally, I remember leaving the gym, barely moving, and seeing Joe 200m ahead. He appeared to be walking. "I'm going to get him," I thought. Passing Joe would have given me enough points to win the overall Coach's title. Half a mile later, he appeared to be floating on air. This quick-march was to become known as the "Joe Scott Shuffle" later, when he explained how he trained for long marches with the Canadian Forces.

Joe's a magnetic force. He's arrived at 5:30am with up to 30 soldiers. He's shown up at 6am with folks from Europe. He saved our bacon at 24-Hour Emergency when he rewired the sound on our projector for Every Second Counts. He and his wife, Marnie, bring friends, family, kids, and dogs to the gym; they're always quick to help for any cause; they're the first "under the bus" when anyone's in need. This was his interview:

What type of WOD is your strength?
Wow, tough question, I consider every WOD a challenge. I enjoy Murph and Angie the most, not that I have incredible PRs in them.
Where are you weakest?
Anything that includes weight bearing and my knees.

I got in a serious motorcycle accident when I was 17, broke both my legs in several places, snapped my right arm near the wrist, messed up my hips, damaged my left shoulder and did some serious spinal injuries that left me paralyzed on my right side for nearly a year. I had to go through tons of reconstructive knee surgery and spent a long time recovering. I have since made every attempt to ensure I don't take good health for granted and try to inspire others to do the same.

Right: the winning photo from March's Murph Challenge, which Joe won. In the tire: Silas Snider, son of another highly-ranked competitor, Clint.

Client Stories: Kathleen McGuire

Kathleen showed up in March, unannounced and ready to party. We threw "Michael" at her; a few days later, she came back, still holding her abs, but smiling.

Kathleen was with us for 24-Hour Emergency. She's survived Baseline Week. Her facebook profile description says simply, "a crossfit junkie addicted to chocolate covered jubes." She writes her own blog about training at Catalyst.

Kathleen holds our womens' 500m rowing record (1:47.5.)

1. I've been working on pushups and band assisted pull ups. Trying to link the double unders but can only use the blue rope.
2. No idea which wod is my strength. I guess rowing. I like wall balls and back extension stuff. I used to love Grace but that was after a night shift and before "trapzilla" reared her ugly head with the clean and jerks.
3. Weakest....ummm, snatches or overhead squats definitely. Oh, and still can't do one single REAL pull-up. Oh, knees to elbows too.....grrrr
4. ARCH would be the charity of choice for me.

I was creeping around the Catalyst and Crossfit sites back in March and I can't believe I'm actually doing this! I'm glad I didn't listen to my body when it yelled for me to stop after my first intro to Fran......recovery is much better now ;)

Client Stories: Anna Cappelli

Anna Cappelli is a force.

Yes, she's our womens' Deadlift Record-holder (300lbs.) Yes, she's incredibly strong; yes, she's done marathons before. She's also a true Leader at Catalyst. She's the first to sign up for anything new; she drives the daily blogs on the tracking software; she researches, reads, and questions everything. We keep her on her toes, she keeps us on ours. Last year, she won the female division in the Fire/Police/Military class at the Games.

Eddie and I are really trying to work on the nutrition end of things. It’s been 4 weeks now that we are trying to stay in the ZONE! I do feel better and my sugar cravings have decreased a lot. This will definitely help with my WOD’s! As for the games, it’s just for fun and I just want to do better than how I did last year. How will I know if I’ve improved? I’ve succeeded if I can finish the games and not want to toss my cookies. Last year, I remember finishing and just sitting on the big tire and telling people not to touch me, I couldn’t move or I would be sick. (Not to scare any first-timers or anything!) The games were quite an experience. So this year… if I can recover and still feel like I can move when it’s all over, I have met my goal.

The type of WOD that is my strength would have to be the heavy lifting or Olympic lifting especially ones that emphasize leg work.

As for where I am the weakest, that’s about everything else! I’m not a fast runner; I can’t do a real pull-up and I literally whip myself when I’m trying to do double-unders. So let’s just say I have many areas where I can improve.

Client Stories: Phil Strickler

Phil Strickler (heretofore known as Philsy) is our Fran record-holder. When he broke the record the first time, he had a shirt made up. Then he broke it again and again....and we wouldn't want to sort his laundry!

Phil's greatest ability is to shout at the devil. When the WOD is going long, and voices are silenced by gasping, dry, heaving lungs, Phil's "Whoooooooo!" is the only encouragement you're likely to find from another athlete.

I have been doing some running (I hate running) and stretching at night which I think is helping.

I love doing circuits move from one exercise to another and anything with legs

Weakest link - I would have to say anything over head and running did I say I hate running?

I would donate any prize to the Easter seals my family has helped with this charity since I can remember so I’ll carry on the tradition.

I was part of Catalyst crossfit test groups and was curious about trying something new .I haven’t workout in a gym setting for 5 years so doing 3 on 1 off was tough at the beginning but then you get hook, checking the site late at night, planning strategies and what weight to use it was fun. What I enjoy the most is cheering on other especially new members who never done this before. I can finally say that after 10 years of living in the soo I have a group of awesome people I call my friends and want to hang out with them.

Client Stories: Pauline Jenson

Well...here goes !! When I decided to step up my exercise routine I really didn't know what I was getting myself into !! I began at Catalyst with Chris as my personal trainer.

After the first 3 workouts - one of them being "Filthy 50" - I thought He was trying to kill me !! But, it's true ....what doesn't kill you , makes you stronger. And, when it didn't kill me, I got ADDICTED !!

I am still a work in progress (as everyone is in crossfit) but I can now do 5 pullups in a row, deadlift 200 lbs, run 5K in 25 minutes and I'M NOT AFRAID TO TRY NEW THINGS !!

The workouts are challenging and the coaches are even more challenging ...LOL !!The people who do crossfit are a rare breed...working as a team and encouraging one another...why WOULDN'T you wanna go to a gym like that !!!!!

Client Stories: Adrian Vilaca

This is Adrian Vilaca. His full story is here.

Aside from having a great set of photos, Adrian is 'the real deal.' These were the words used to describe him by another MMA fighter several months ago. Brent "The Professor" Fryia posted a video on my wall of local teenagers doing crazy exercise stuff, including truck pulls, chinups on goal posts.... the focal point was Adrian. Brent pointed him in our direction. Months later, he's 2-0 as a fighter, holds our gym record in "Cindy" (at least, at 6am today) and is the only Catalyst client to total over 400 in Fight Gone Bad. Adrian sat with us to talk about the Games:

I don't usually do the WOD. I'm doing a strength-specific phase of training right now, with some circuits thrown in.
Favourites? I'd say pullups...maybe... body weight stuff tends to favour me
Weaknesses? Cleans and Snatch for sure and running
Charity of choice? Miracles for Kids.

Client Stories: Nancy Leblanc

I started my exercise regime with my “trainer extraordinaire Mike” late last summer. My goal was to lose weight believing that losing that extra flubber would make me fit. Although my goal was to lose weight I didn’t want to hurt and I didn’t want to sweat. When I started I couldn’t run up a flight of stairs without gasping for breath! It was a humbling realization to see how out of shape I really was. I quickly started seeing changes in my strength and endurance. Mike would push me to my physical limits and when I wanted to puke or pass out, he would make me do more. I had a like/hate relationship back then, and after many months of cursing, dreading my workouts, and being pushed, I now think of him not only as a kick ass trainer but as a friend.

During my workout sessions Mike would say “You have to come out and do Crossfit”. “I can’t do Crossfit”, to which he would say, “You’re doing Crossfit!” Crossfit was very scary to me, I was really intimidated by it and afraid that I would not be able to finish a WOD and would embarrass myself.

I started Crossfit in March and quickly realized that although I may not be the fastest or the strongest I could complete it, and felt the exhilaration of finishing a WOD. Since March I have achieved many goals I would have never thought possible a year ago: I completed my first Murph in 46 minutes, was one of five to finish Chelsea, completed every workout during Baseline Week, and participated in Mike’s 24 hour challenge.

I’ve come accustomed to the pain, and actually welcome the aches, the stiffness, the scrapes and bruises, and the times I have trouble straightening my arms or can’t sit. As for my reasons for starting, I have lost over 13% body fat, put on 3 pounds of muscle, and can run many flights of stairs! I own more workout clothes than work clothes (does this mean I’m addicted?), and I now book my hair appointments on days that don’t conflict with Chris’ Saturday morning groups so I can come and not be shunned for missing.

Catalyst has become a family affair in my home, my whole family works out with the Catalyst gang and talking about our workouts, our plans, and our fitness goals have become common conversations, while we attempt to eat our Zone friendly meals!

Client Stories: Rich Leblanc

First, from his wife, Nancy: "15 years ago Richard was almost killed in a motorcycle accident. He rode off his Harley Davidson, and spent 6 weeks in traction with various injuries. When he was discharged from the Hospital he was told that he would never walk again (unassisted) and would never work again. He refused to accept that, worked his ass off in therapy and refused to apply for disability. He learned to walk without the assistance of crutches and cane’s, went back to university and graduated with his BBA. Richard has had many surgeries over the last 15 years as a result of his accident his last being a full hip replacement in 2000. He is still recovering, still suffers from pain, and may need further surgeries in the future but will not let this get him down.

Before his accident Richard was very active, he was a downhill skier, a wrestler, and was in the Canadian Armed Forces. He could run a mile uphill in full gear without breaking a sweat. After his accident, he wanted to get back in shape so he starting weight lifting. He bulked up considerably, and was twice the size he is now. He could not run for that was a dream that died when he had his accident but he was in shape (or so he thought).

Richard ran his first 5k with his son during Mike’s 24 hour challenge, a feat he never thought possible. His strength can muscle through many WOD’s and he has deadlifted over 300 pounds. He is leaner than he has have ever been, his endurance is better than it has been in years, and he has been able to complete many things he thought were impossible."

Preparing for the games I am completing the WOD 5X week and hitting Mike and Chris’ clinics. I am also working on my kipping and after the Running clinic plan on adding that to the routine as much as possible.

My strengths? Although I need much improvement in all areas I would say that right now my strength lays in my upper body or body weight exercises. Push-ups, Sit-ups, Knees-to-elbows, and pull-ups (even better once the kipping comes along)

My weaknesses? Hmmm where do I start? Legs are my weakest area but have come a long way since day one. Oh yeah – DOUBLE UNDERS! What’s with that? Just because I don’t have co-ordination; because I know I can jump and I know I can pick up a piece of rope...just can’t do it twice.

If I were to win, I would donate to the Cancer Society.

Shortly after I saw the 2008 Catalyst Games and thought “these people are crazy, I’ll never do that”, I started my 1 on 1 workouts with Chris in the fall of 08’ with some encouragement from Nancy. I had known Chris for many years whom I met through his wife Robin and now proud to be part of his ramping empire we call “Catalyst”. My mission for him was simple ... I want a six pack! He handed me 6 Coors Light and said “Sorry I can’t help you”. Seriously, I quickly learned that there’s more to fitness than just having a 6 pack.

Although I ‘worked out’ like the average person, the fitness level I strived for had always seemed unattainable due to challenges with my physical makeup. I’m faced with the fact of having a left total hip replacement (done 2000), left knee PCL injury, pin in my left shoulder and 3 operations on my right shoulder. I’m an orthopaedic mess! Chris shrugged it off and we went to work on strengthening my areas of weakness ... shoulders and legs. Before I went to Chris I had next to nothing for muscle in my left leg but now there’s muscle where I never thought there would be. My right shoulder hasn’t dislocated in the time I’ve been going to Catalyst where before it would pop out at least 1-2 times a year. I never knew then that Chris had other plans for me ... oh yes; he told me back then that I would be doing these games and I called him a “NUT”! He then made me do more push-ups or was it squats, either way, he made me suffer- he seemed to get a sense of accomplishment from that.

By the time I felt ready for Crossfit Nancy had already been going for awhile and egging me on to join her. I don’t remember the first WOD I did or even the month I started but I DO remember the great bunch of people at the Saturday 9:00am group that Chris runs. The encouragement, the camaraderie and the laughs were all I needed to know that I was coming back ... only on Saturdays to start. From there the days I went grew and to the point where I look forward to going not just to do the WOD but to see who is there to enjoy the WOD with me. For me, the more the merrier, I need the people to help push me.

My next Crossfit milestone is the 2009 Catalyst games where winning for me is giving 110% on every event and finishing. Crossfit and Catalyst has helped to show me that my limitations are not limitations but only hurdles that continually get smaller and smaller as my journey progresses.

Client Stories: Linda Avery

A while back I decided it was about time to improve my physical condition by losing a few pounds and exercising more. I had recently experienced the 50 milestone and you kind of have a little panic attack about it and where you are in life! To do this I knew I needed to kick things up a few notches as what I was doing wasn’t cutting it for me. I started to investigate which piece of equipment I could get to help me do this. Around that time, I attended a lunch and learn session at work where Mike was the guest speaker. He talked about proper training and nutrition and how these are critical to help reach our goals. So I decided to check it out and go for a few personal training sessions. Making this move was totally out of my comfort zone as I had never really been to a gym before, let alone a personal trainer. Taking walks and playing around with 5 and 10 lb weights was about it for me up to that point.

At Catalyst, I was signed up with Tim Young who was just starting as a Personal Trainer at the time; he is also a Physio Therapist (which really came in handy when the soreness set in from the workouts). Well, a few sessions turned into over 3 years later on my journey. With Tim’s training and encouragement along the way, I now run and strength train regularly and I love it! Over the last 3 years I have run a couple of 10k races and the local 1/2 Marathon.

Last Fall Tim told me about this "Cross fit" thing they were doing and explained how the WOD’s worked and some of the exercises. He wanted me to try it out. The first one we tried was the clean and jerk. I thought I would never get it, coordination and remembering so many moves for one exercise are not really my strengths. I wasn't sure I wanted to keep trying that - I wasn't good at it! I secretly thought these people were crazy - especially after we did Michael (now one of my favourites).

I am not sure what motivated me to change my mind because I had vowed that Cross fit wasn't for me, but I signed up for Mike's WOD classes, and one year later I am hooked. I am the strongest I have ever been both physically and mentally and getting stronger. Before discovering Catalyst and their training, I worked through every lunch hour and would go home stressed and exhausted at the end of the day. Now my lunches are booked to run or go for the WOD, and it's changed my life. I handle the stress better now and I have more energy than ever.

We have a great group at Queen and Mike is a great cross fit trainer (never say "can't" in front of him, newbies learn that pretty quick). Working together in a group is motivating, and we see each other improving all the time, its fun to cheer each other on. Mike gets some competition going sometimes which is fun. There are some days you think "why am I doing this?" and you go to the class, and after you've accomplished the WOD, you remember why you do it! Cross fit is hard work, but you do things you never thought possible.

I am doing the WOD at least 3 x per week, running 3 to 4 times per week, strength training with Tim, Mike's running class and Whitney's kipping class.

I feel my strengths are running, sit ups, squats, push ups, kettle bell and some of the lifting. I am working on improving my pull-ups. I tried double unders and really need to work on them!

Client Stories: Glen Fisher

1. Beyond the WOD to prepare?

Biking and running mostly.

Recovery and Diet have been a focus lately. I'm starting to realize as a 40+ shift worker, Healthy diet(zone friendly) and lots of sleep are required to get through 2 or 3 WOD's with out enduring days of muscle soreness.

2. What type of WOD is your strength?

I don't feel particularly strong in any one area. I do like Snatch and Overhead Squats, because they combine strength with flexibility, coordination and balance.

3. Where are you the weakest?

Weakness is my weakness; as in lack of strength! Im OK in body weight exercises like chins and dips, but pure strength exercises like dead-lift have never been my forte.

When I was young I thrived on competitive sports. As I became older, I got by with recreational sports for fitness and fun. Crossfit has brought that competitive edge back to fitness and made it fun!

Client Stories: Simon Jones

I am complementing the WODs with light, short workouts at the gym, hopefully gaining a bit of strength and endurance. I’m also mountain biking as much as I can.

They are all pretty challenging. I guess my best would be anything involving box jumping and shorter runs. But I wouldn’t say that means those exercises are a strength, they are just not as difficult for me as some of the others.

Anything involving a lot of legs, or reps of 15 pull-ups and over. I still haven’t mastered kipping pull-ups. And burpees. Any more than 10 burpees and I’m not feeling so well.

Crossfit is valuable to me in a lot of ways; its humbling, challenging, and rewarding all at the same time. I did the weightlifting routine at the gym for several years, (chest Monday, back Tuesday, etc.) and found it very boring and monotonous. And I definitely wasn’t fit. I’ve also happily discovered that crossfit has helped a lot with my job -- carrying gear around for long amounts of time while sometimes waiting for quick, short, bursts of action that I need to capture. People on trial at the courthouse will tell you it’s a lot more difficult to escape me while running to their cars.

Client Stories: Melissa Oikari

I have a hard time identifying my strengths as I feel that they differ from day to day. Overall, I guess deadlifting, squats and anything where the strength and endurance comes from the lower body.

My main weakness is running, however, the mini running clinic has helped me to improve. I could also use a lot of practice with power snatches.

This will be the first year that I am participating in the Catalyst Games and I am definitely looking forward to all of the fun…and pain! I’m not sure why crossfitters get so excited for that part, but we all know it’s true.

Client Stories: Brent Rose

I try to work on some of my weaknesses, I think Flexibility is very important. I believe a good stretching as a warmup routine helps you excel in your WOD's. I've been working on Core exercises such as Clean and Jerks, Pullups and Squats to become more explosive. Mental preperation is key, When the body is saying "no", the mind is pushed to say "yes".

My strengths: I believe Running and pullups are definitely my strengths. I've consistently run since gradeschool, through highschool and college competitively and for leisure.

My weakest links are Snatching and overhead squats, Flexibility is the downfall here.

Best quote of all time: "Ya buddy!" Ronnie Coleman

Client Stories: Sarah Konsmo

I'm trying to do some real pull-ups! Also I do martial arts with SOOMA, belly and ballroom dance classes. Mountain biking at Hiawatha as much as humanly possible. Running!!

What type of WOD is my strength? Not sure…still trying to figure that out. I like kettlebells.

Where am I weakest? Thrusters and Hang Power Cleans. And, I can’t even do pull-ups, handstand pushups, and muscle ups…so those are in the work in progress category.

My greatest fitness inspiration is a woman I took Capoeira with a few years back. She was by far the best student in the class- making the acrobatics and cartwheels look breezy. I thought we were about the same age. It turned out she had two decades on me, nearing 50. I only hope that I can move so freely and powerfully someday…I’m working on it.

Client Stories: Darren Linquist

Biking, hiking, running event 1 several times per week, routine exercises at home as often as I can; ie. pushups, squats, dips etc. Gotta get a pullup bar at home. During my work day, when I visit customers, I seldom ever take the elevator up or down. It's stairs if I can. My wife Mary Ann wants to try the stairs at the CN Tower. Learning as much as I can about nutrition, and attempting to plan our family meals. For the past 8 months, I have passed on the sugary snacks that arrive on Friday mornings at our office. Tempting, but not interested.

This is tough, as I have enjoyed almost all of them. Leg work is probably my strength at the moment, squats, etc. I have been focusing on strength and endurance as well as cardio during the summer. I plan to be ready to go come cross country ski season. I enjoy the varied WOD, keeps the interest levels high.

Some of the technical exercises, like double unders have been and still are challenging. I would have to say upper body strength is my weakest, with core strength right behind,... [May 09, Zero pullups,... September 09 - 3 to 5 pullups <-Thanks to Coach Cooper and Coach Kubis.] Knees to elbows is a bit of a stretch, but not for long, right now knees to chest is where I am at. Core strength is very important. I recall a friend of mine telling my family and I, as we prepare for skiing, focusing on core strength is very important. I have had lower back problems over the past 20 years, and I have found that since I have been working out at The Park, 3 to 4 times per week, my back has become stronger.

My goal at Catalyst Games 2009 is to complete all the events, do my best, give 100%. I plan to do alot of observing during the games, to see how other atheletes prepare, eat, recover between events. Event though the events will be punishing at time, I plan to have fun!

One final thought,... I appreciate Coach Cooper and his staff. The coaches are friendly, often offering words of encouragement. They all have their own personalities, but they have a common denominator,... their passion to strive for excellence, and I have witnessed first hand that this passion is contageous! I've got the Fever!
Thank you Mary Ann for inviting me to Catalyst and entering our entire family in the 2009 Games.

Client Stories: Jeremy Paquin

I was first attracted to adventure racing ten years ago simply because I wasn't good at any one thing. I couldn't win single discipline events on foot, mountain bike, or in a boat. However, I found that I could spend many consecutive hours, or days, alternating between mountain biking, trekking, and paddling, and keep up with the leaders.

For me, Crossfit has the same appeal as adventure racing, and that's why I find myself registered for the Catalyst Games and ready to compete.

Beyond the WOD, I ride the single track trails at Hiawatha, play recreational hockey, trail run, seek out backcountry adventures, and try to keep up to my 8 year old son!

I have strong performances for Micheal and Cindy and most other WOD's that involve running and body weight movements.

Throwing weight around is probably my weakest link. In the past year I have fluctuated from 152lbs to 170lbs, trying to narrow down my ideal weight.

Client Stories: Troy Woods

Just getting to the gym as much as I can as well as working on improving my cardio.
2. What type of WOD is your strength?
I “love” high reps of non technical moves. Box jump, wall ball etc.
3. Where are you weakest?
My biggest challenge is technical lifts, Snatch, Clean

Since moving to the Sault last year and starting up a real estate sales business, my physical fitness has been put on the backburner. Up until a couple of years ago I trained and competed in Muay Thai Kickboxing with a great club in Calgary. I was looking for motivation to help me train at the same intensity as is required for competing in the Ring. I’ve found that with Catalyst, while Chris does punch (my card) for the group sessions I have yet to receive a black eye. The almost always open schedule of Catalyst has allowed me to remove scheduling as an excuse. The encouragement from other Catalyst members is great.

Client Stories: Nicole Gignac

I've been trying to stay in the zone as much as possible, (it's so much harder when you work at starbucks !) I've been going to the gym almost everyday whenever i have time, usually on my lunch breaks. I did 3 of the mini clinics which have helped ALOT. I have been running the trail a bit and praticing linking pull ups. On monday I did the first 3 events, two before school and one on my lunch break so that I can get an idea of how my body is going to respond on game day. I have also been going for some active release sessions and icing like crazy.

I think I am the only one who actually loves double unders, i wish there were more in the events. I love squats, box jumps, i can do pull ups....

I am probably weakest at overhead stuff, my upper body isn't nearly as strong as my legs. I also really really don't like running, not looking forward to event #4 haha.
I tend to totally psych myself out before races and compititions, I think too much.

Oh and my friends think I'm crazy.

Client Stories: Melanie Rose

One of the greatest things about Catalyst: everybody's an individual.  Everyone's got a story.  There isn't a fashion show keeping the really interesting folks out; there are no mirrors to distract from personality and inner strengths.

Until now, we've been keeping these stories to ourselves; savouring them in private, or sharing after a particularly nefarious workout.  Most deserve to be heard by a wider audience, though.  This is one.

Ok, I'm in the mood for storytelling, so here goes the epic tale of Mel and Crossfit...

1. Playing rugby in Kuwait seems a little odd, yes, however I find it is almost necesary. Kuwait you ask? Yes, Kuwait. I moved to Kuwait last August to start teaching grade 11 and 12 Physical Education at an all-girls American private school. In school is pretty busy and continuously on-the-go, however I found I needed something outside of school. See, when you live so far from home, it's very easy to sit in your comfy little apartment (especially when it's about a billion degrees outside) and watch arabic television or chat with people back home. I was already playing ultimate frisbee once a week with a group of mainly teachers and other expats, when one of my friends from the group suggested coming out to play rugby on the women's team. There are both men's and women's rugby teams made up of mainly expats in Kuwait and they travel to other Gulf countries to play in tournaments and games. I knew about the team and had been to a couple mens' games to watch, but I was a little apprehensive about actually playing. I've never touched a rugby ball in my life. No big deal apparently. So, I showed up to a couple practices and before I could realize what was happening I was on a plane to a tournament in Abu Dhabi. I got my @ss kicked in that tournament and felt like I got hit by a bus. But, like Crossfit, you just go crawling back for more. I guess I'm a sucker for punishment. So after getting annihilated my first tournament (don't worry, nothing was broken), I figured it would be a good idea to hit the weightroom seriously before some joint fell apart. I'd been doing weighttraining randomly throughout the year, so I stepped it up a bit around January. It was ok, but it wasn't really that intense so come June when I returned for summer holidays (life of a teacher... sigh..) I decided it was time to REALLY do this. Enter, crossfit (and Chris' Worst Sales Pitch in the World.)

I had heard of some people doing Crossfit and read about it a little bit, but I never really GOT it. So, in search of a gym membership for the summer, I went into Catalyst and talked to Chris. He didn't really know what to tell me so I guess the best way of selling it to me was the invitation to come in and do a workout. Hmm ok. None of the other gyms offered me that in my search. Plus I felt like a completely under-dressed fool walking into a few of the other gyms around town. So back I went the next day to do this Crossfit thing. I'll never forget what Chris said to me, "You're going to hurt for 48 hours, and then come crawling back for more." That couldn't have been more accurate. 

What I like about Crossfit is that everyday is different. People might say I'm a little... ADHD. I can't sit still. I get bored very quickly. I slept in MOST of my university classes. So Crossfit keeps me busy and always guessing what will be next. It helped me realize that I won't die from working hard. If I can work and sweat like I do in some of those workouts and not die, I probably won't die while giving my all in any game or match anytime soon.

I have also developed a fondness for OLY lifting. I suck at it, but I like it and I think I will do wonders for my power in rugby (or lack thereof). And swinging on the rings. That never gets old. Ok I know the WOD usually doesn't say "swing on rings for 90seconds" but whatever, I do it anyways.

What do I dislike about Crossfit? That's a tough one. Squatting. I really don't like squatting. But I realize its kind of important so I do it anyways with a smile on my face. I'm just terrible at it. 

It will be pretty difficult to continue CF in Kuwait, but I'll try. The gym I work out at is tiny and jam packed with machines, so floor space is at a minimum. I'm going to try to do some sort of resemblance of CF because I'll get super lazy if I don't. Running outside will have to wait until temperatures get a little bit more bearable... around the end of October I'll probably be able to head outside for a run. 

Umm other interesting stuff.... I don't know? I like long walks on the beach... sipping wine and watching stars. Just kidding. Well, maybe. Oh, Chris's goal this summer has been to make me puke after a workout. In all my years as a competitive swimmer I never once puked after a workout. Apparently it is much more likely that I will cry after a workout. Case in point: pyramid Clean and Jerks. Cried. Like a baby. The challenge is still on to make me puke. I'm trying, really, I am.