PURVEYORS OF FUNCTIONAL FITNESS
MEET THE
+
RED CARPET OF CROSSFIT
3 CHEERS FOR
CHOCOLATE guilt-free INDULGENCE
BrookE Ence FROM DANCING TO A DRIVING FORCE IN CROSSFIT N O V/ D E C 2 0 1 6 $ 5 . 9 9 sweatrxmag.com
REP YOUR BOX COAST TO COAST AFFILIATES FORGING COMMUNITY
HIGH PERFORMANCE HOLIDAY
GIFT GIVING
FIT RX
20 Strength
Tips for performing a one arm dumbbell snatch.
22 Nutrition
Protein Peanut Butter Cups Dangerously delicious
24 Mind
The upside to stress. How to manage your thoughts so that your stress is in check.
26 Pro Talk
Mike Lee Speaks on Resilience
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PHOTOGRAPHY BY DAVE LAUS; ATHLETE: BROOKE ENCE
The Brooke Ence Experience
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Check out our Best Gear Gift Guide
ON THE COVER: Brook Ence PHOTOGRAPHER: Dave Laus STYLIST: Mila Yudina LOCATION: StudioTwo22 MUH: Two Chicks and Some Lipstick
FUEL
41 EATING FOR LIFE
3 Cheers for Chocolate breakfast, lunch, and dinner recipes for your indulgence.
46 FUEL
Chocolate Cherry Smoothie
TRAINING
42
Chocolate Protein Pancakes—gorge guilt-free!
49 THE ATHLETES Meet the ‘red carpet’ of CrossFit and find out what they did before finding the sport of fitness. .
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Rep Your Box A North American Affiliate Tour
SWEATRXMAG.COM
FIND MORE OF YOUR FAVOURITE CONTENT ONLINE! PHOTOS, EVENTS, RECIPES, WODS AND MORE ABOUT OUR COMMUNITY.
COMMUNITY EVENT!
MONTREAL STRONG SUMMIT SWEAT RX hosted an amazing event with Jason Khalipa, presented by Atlas Project and Progenex. Together, with your help, we had a community WOD with Jason and auctioned off lots of cool swag—all in support of fundraising for the advancement of childhood cancer research. In total, we were able to raise more than $7,000 that was donated to two hospitals that help children and families dealing with pediatric cancer. Thanks to all of you who participated in this amazing event Your time, sweat and money was all put to a worthy cause. Special thanks to Performance Health, Hatlex Canada, and Fitchek who helped make it all possible. Watch for another Strong Summit coming to Toronto, May 2017. WWW.STRONGPROSUMMIT.COM
SOCIAL MEDIA
SHOW US SOME LOVE!
Check us out on instagram! Follow along and stay informed about events, news, the latest issue and anything you may need to know inside and outside of your box! Show us some LOVE and ‘LIKE’ us on facebook. Follow us on twitter. We’ll keep you close to the content you love most! @sweatrxmag
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your geographical location, one sure fire thing that you will find is the GIVING that happens within the community of CrossFit. For more than half a decade we have been committed to providing you with all the trimmings and trappings of functional training. Throughout our exploration of myriad affiliates, dozens of meet and greets with athletes, and connecting with hundreds of crossfitters in the communities across North America, we are never short on witnessing the abundance of giving. We’ve witnessed affiliate owners entrenched in giving the very best they have to developing their own core community of members. We’ve seen first-hand the giving of every ounce of energy that an athlete has available to pour into their workout. We’ve covered countless events and competitions where the sole purpose was to give to a cause or charity. The tireless efforts, endless innovation, and unending inspiration is what motivates us to write about the collective community at large. Each and every issue we feature a gym in ‘Rep Your Box’. This issue we gathered up a few handfuls of them to show you just how much giving is going on! Box owners are always finding ways to give back
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Fred Antwi Publisher
PHOTO: DAVE LAUS
K
ETTLEBELLS RING, ARE YA LISTENIN’? IN THE LANE, SNOW IS GLISTENING…WELL DEPENDING ON WHERE YOU LIVE THAT IS. But irrespective of
to their members and nurture their community. Right across the board, from one athlete to the next, we remain inspired. Stories of strength, tales of transformation, accounts of accolades so great, all spawn from the generosity of giving that happens without reservation, and without hesitation. Giving comes to life at the heart of this community. People give selflessly to show their support and athletes share their triumphs and victories as something that was earned collectively. We are blessed to have access to a wealth of expertise so we spend most of our time figuring out just how we can give you – our valued readers – access to that that knowledge. With the help and expertise of our panel of pros we have been able to offer content on training, recovery, nutrition, supplementation, performance, and even sprinkled it with delicious recipes for your tasting pleasure. Thanks to our talented roster of writers and photographers, we’ve also been able to deliver incredible stories about this robust and resilient community. The holiday season is the perfect time to reflect and rejoice in all that we have been blessed with and we show our gratitude this issue by featuring the affiliate owners, boxes and athletes that make up the fabric of the sport of fitness. We also give you our Best Gear Gift Guide so you can stress less, and enjoy more. While you’re at it—indulge in one of our chocolate recipes - you deserve it! Kick back and read our feature on Brooke Ence. She is a motivator and Wonder Woman in her own right. Give it your all this season - enjoy what you have and know that 2017 will be the best year yet! Happy Holidays!
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[ our contributors ] HOLIDAY 2016
PUBLISHER/CREATIVE DIRECTOR Fred Antwi fred@sweatrxmag.com
MILA YUDINA Mila Yudina is a Toronto based award winning designer, counting more than 20 years of experience in the Fashion industry. Mila focuses her time on image creation, styling, custom design, and interior décor for personal and commercial clients. As a creative consultant she has styled for many different personalities. As a professional stylist Mila curates wardrobes and customizes clothing items for clients across North America. www.milayudinadesign.com
ASSOCIATE EDITOR Dina Rich editor@sweatrxmag.com ART DIRECTOR Marco Túlio Grandi PRODUCTION MANAGER Sarah Lichtman COPY EDITOR Pamela Lee CONTRIBUTORS Chris Cristini, Colin DeFrance, Marie-Lyssa Dormeus, Elizabeth Jarrard, Eryn Kirkwood, Andre Labbe, Dave Laus, Mike Lee, Melissa Mead, Arsenik Photos, Stephen Robinson, Jamie Shane, Grace Van Berkum, DaKari Williams, Mila Yudina MARKETING/EDITORIAL DIRECTOR Debra Antwi debra@sweatrxmag.com SOCIAL MEDIA MANAGER DaKari Williams doc@sweatrxmag.com REGIONAL CORRESPONDENT
DAVE LAUS
wodpress@sweatrxmag.com
SALES ACCOUNT MANAGERS
Dave is a professional fitness and commercial photographer with more than 5 years in the industry. Dave’s work has been published in multiple magazines internationally, including over 40 covers. He owns and operates his studio, StudioTwo22 in Toronto, which is attached to one of the best fitness facilities in Toronto, OTC Toronto, co-owned with his wife, fitness expert and personality, Nichelle Laus. Dave is a former Police Officer of 15 years and a father of 4 young boys. More of his work at www.davelaus.com
sales@sweatrxmag.com
While every effort has been made to ensure that advertisements and articles appear correctly, Sweat Equity Lifestyle Media Group cannot accept responsibility for any loss or damage caused directly or indirectly by the contents of this publication. All material is intended for information purposes only. The views expressed in this magazine are not necessarily those of its publisher or editors. All rights reserved. Reproduction in whole or in part is prohibited without written permission from the publisher.
OWNED AND PUBLISHED BY Sweat Equity Lifestyle Media Group 6-1500 Upper Middle Road West, #118 Oakville, Ontario, CANADA L6M 0C2 info@sweatrxmag.com SWEAT RX Magazine is published 6 times a year. ADVERTISING INQUIRIES PLEASE CONTACT
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Printed in Canada on paper from a sustainable source using vegetable-based inks. CONTACT US Readers are invited to contribute comments, views and photos. Article submissions and photography should be emailed to: info@sweatrxmag.com MODEL/PROFILE SUBMISSION If you’re interested in being considered for a model/trainer/instructor profile please submit details to: info@sweatrxmag.com
JAMIE SHANE Jamie Shane is a lover of life, fitness and yoga. She CrossFits in beautiful Naples, Florida and can be found at www.jamieshane.com
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SWEAT RX is an independent magazine with no affiliation with CrossFit, Inc nor is it endorsed by CrossFit, Inc or any of its subsidiaries. The views and opinions expressed in SWEAT RX Magazine are not those of CrossFit, Inc or its founders. CrossFit is a registered trademark of CrossFit, Inc.
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gallery
Sharing the Intensity
“FIND YOUR WEAKNESSES, MAKE FRIENDS WITH THEM,THEN BEAT THEM TO DEATH.” CHRIS SPEALLER, 5x CrossFit Games competitor
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ATHLETE: CHRIS SPEALLER PHOTOGRAPHER: MARIE-LYSSA DORMEUS
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rep your box
COAST TO COAST BOX TO BOX You Be Reppin’ It
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For more than six years we’ve been smitten with this sport and what makes our love grow stronger (aside from the AMRAP’s of course) is witnessing the passion and purpose of box owners and their members. Meeting the individuals who have sacrificed much to build out a space and then toiled through with such drive and determination to present the best possible offerings to their members. In visiting boxes across Canada and the US, our team has had the honour to connect with owners and their members and see just how much CrossFit has grown, and how each space, whether 2,000 square feet or 10,000, has its own distinct personality and vibe. The CrossFit world today is robust with choices and options that range from locations that are tucked away in an industrial suburban complex to ones that are poised right on a bustling urban street corner. Varieties in programming and class offerings are as vast as a muscle up is challenging. Now, no matter where you are, a box is likely a stone’s throw away—not an atlas stone, but you get the idea.
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rep your box Each issue we feature a box, and give a shout out to the owners who work tirelessly to nuture and develop their members. We call it REP YOUR BOX because we know that within each gym, there is a collection of people who all stand for the functional fitness they love but also represent the special nuances and culture of their box. Each one not only has its own ‘rep’ but we found that each box was doin’ it, doin’ it, and doin’ it well! So here are a few handfuls of noteworthy boxes, from across North America, that we have featured over the years. Have a read, and if you’re feeling that the vibe of your box needs to be repped in our pages – write to us! Or if you are travelling and come across one of our picks – drop in and tell them you heard they were reppin’ it well!
CROSSFIT
MA LI B
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DOGTOWN CR OS
dogtowncrossfit.com
CF Malibu opened in the summer of 2009 under the ownership of Mike Anderson. They are less than a mile from Surfrider Beach in Malibu and also have very convenient access to the Santa Monica Mountains- lots of trails for running, hiking and mountain biking. Most of their athletes use CrossFit as training for health/fitness (rather than competition) and most get in at least 2 other activity sessions per week in the ocean or mountains. Yoga, surfing, paddling, climbing, trail running, mountain biking, triathlon and obstacle course racing… sounds like a dream vacation! crossfitmalibu.com
RK CITY, UT – PA
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At DogTown CrossFit you can work like a dog while your dog watches. We love the idea of an openly pooch-friendly facility, but this CrossFit box is so much more than that. DogTown CrossFit is a true community supporter, and they throw a massive fundraiser for cancer each year. DogTown CF is a strength and conditioning gym, run and owned by Adam Noble and Dusty Hyland.
CROSSFIT PA RK
TY CI
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VER CITY, CA CUL
ANCISCO N FR ,C SA A
– IT SF
T– FI
Located under the Golden Gate Bridge, San Francisco CrossFit is one of the first CrossFit-affiliated gyms in the world. When it comes to boxes, this one is literally a breath of fresh air, as it’s predominantly based outdoors. Plus, with members like Brian MacKenzie (of CrossFit Endurance) and renowned O Lifting Coach Diane Fu, you’re in for a treat whether you’re a member or just passing through sanfranciscocrossfit.com
BU, CA ALI –M
RANCISCO CRO NF SS SA
What’s better after a day of shredding the powder than an evening of shredding your body at CrossFit Park City? This box’s dedication to their community is one of many things that make them so special. Each of their athletes can be tracked online, so before you drop in, check out their benchmarks, times, and WODs! crossfitpc.com
CROSSFI TN EW AND GL EN – NATICK, MA
Home of world-renowned triple threats (owners/coaches/athletes) Ben and Heather Bergeron, this dynamic box is worth the drive to Natick. Their intensely loyal membership is with good reason: CFNE is dedicated to helping their members succeed, whatever their goals. And their passion is contagious. Says Ben, “I have a few loves in my life; my wife, my family, powder skiing, and CrossFit New England.” crossfitnewengland.com
CROSS FIT GA
S RDEN CROSS FIT GA
H, NC EIG AL
The reason to check out Gardens CrossFit lies in their mission alone: “To positively influence … by challenging the body and mind.” Their robust schedule offers classes throughout most of the day as well as nutritional coaching, and their #5 gym rule is “Don’t be a jerk. There is always someone out there bigger, faster, and stronger than you.” YES, Gardens CrossFit. We’re on board. gardenscrossfit.com
CROSSFIT INV OK E –R
As the home of CrossFit legend Rich Froning, we can’t think of a reason NOT to join or visit CrossFit Mayhem. This box brings you back to the roots of all that is great about CrossFit. Awesome trainers, loyal members, Grade A programming, and collective suffering. What more could you hope for? Okay, maybe a guest appearance by @hillaryfroning and the King of CrossFit himself . . . crossfitmayhem.com
– CH GARDE BEA NS ,F LM L PA
KE – COO VILLE, TN
U ST. LO IS, MO
M HE AY
T– BI M
Between CrossFit Gambit’s StrongMan program and their Saiyan Training offering, we’re sold. We may not have a clue what we’re in for, but we’re sold. With a focus on nutrition (including free recipes), trainers who look the part, and educational videos, CrossFit Gambit will make you think “fitness” when you think “Missouri.” crossfitgambit.com
CROSS FIT M
I mean, Christmas Abbott. Need we say more? The talented trainers at CrossFit Invoke live by the mantra “Invoke your inner athlete,” and when you’re a member there, you do just that. A large and beautiful playground with programs like Bootycamp, yoga, and martial arts, this box is referred to as a place for “adult recess.” Where do we sign up? crossfitinvoke.com
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rep your box CROSS FIT 60 4– UVER, BC NCO VA
Created by crossfitters for crossfitters, CrossFit 604 is located in the heart of beautiful downtown Vancouver. The crux of the gym is explained perfectly on their website: “We work together. We play together. We grow together. It’s a family. It can’t be explained, it needs to be experienced.” crossfit604.com
REEBOK CR OS S
Matthew and Margaret LeFave, Herman Gill, and Thomas Kimball are the proud owners of CF M3, located in the heart of Port Credit, Ontario, just a hop, skip, and a box jump from the Go Train station. Matt Lefave is a full time lawyer of 10 years, in downtown Toronto and practices Civil Litigation. You might not recognize Lefave from the courtroom but you may recognize him from the 2012 CrossFit Games, and still going strong. crossfitm3.com
R ISTE C OSSFIT EX -D CO O ES-ORMEA D-D UX AR ,Q LL
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IT, ON RED TC OR
SAY – CALGAR Y, AM AB
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Over 10,000 sq. ft. of CrossFit bliss is at your chalked up, blistered fingertips at Reebok CrossFit Ramsay. “We’ve stripped away all the glitz, glamour, and hype to focus on one thing: results.” But while they’ve stripped down the facility to feature only the basics, Reebok CrossFit Ramsay boasts a relaxing change room with (gasp!) saunas. Nothing wrong with a little pampering after a killer WOD! reebokcrossfitramsay.com
CROSSFIT M3 –
In the West Island of Montreal is where you’ll find the 16000+ square feet called Coexiste CrossFit. The reception area is equipped with a kitchen, conference room, kid’s playroom, and spa-like bathrooms. The back is filled with lots of toys, tons of CrossFit equipment, an 85-foot rig with a hanging obstacle course, and loads of Spartan race obstacles to put athletes to the test. Tisha Lajeunesse co-owns the joint with Steve Goffman and both bring different skill sets to the box. Tisha is the wizard-chic in the front managing the day-to-day operations and marketing. Steve’s the badass in the back who is the mastermind behind what members have dubbed #nextlevelprogramming. Together they have a powerful partnership that has created a unique box with a family-centric culture. coexistecrossfit.com
CROSSFIT PR O
1
AL, QC TRE ON –M
YC ICK N – GRAN BR D
CE EW YORK L–N ,N Y RA NT
CROSSFIT H-TOWN – HOUSTON, TX
A few really cool features of CrossFit H-Town? Travel workouts. Women’s-only classes. Their multiple locations, full digital magazine, and member-focused way of operating. We could go on . . . and we will! CrossFit H-Town’s superb member retention rate speaks for itself and can be attributed to all of the above, plus their extensive class schedule. It’s a must-visit when in Houston! crossfithtown.com RADIX PER FO RM
As the third layer of the BRICK lineup, after the original BRICK Los Angeles and the BRICK NYC - Chelsea location, you can expect to find that Grand Central has more awesomeness to add to the brand profile. An experienced staff roster is the building blocks behind the growing community at Grand Central, and the empowering and supportive environment permeates this fitness brand. The team of passionate professionals will inspire you all the way to your goals. In fact, Jarett “JP” Perelmutter is the founder/CEO of all things BRICK and makes sure of it. brickspt.com/ new-york-grand-central/
CrossFit Pro1 is located in the Notre-Dame de Grace (NDG) area of Montreal, just west of the downtown core. Roch Proteau is the owner and called it Pro1 to bring the most professional approach to the CrossFit method, incorporating the next level of training and coaching. They offer a very structured approach to building professional CrossFit trainers and fitness athletes. It was always a dream of Proteau’s to have a home and playground of his own, which he spent many years saving up to accomplish, so he jumped when the opportunity presented itself. Home to the 2014 Canada East Regionals team champs, CrossFit Pro1 is dedicated to exploring the potential of the human body. crossfitpro1.com
TRE –X, ON CEN CE AN
Daniel Thiessen and Rachael DeYoung are the head honchos here. Daniel trained in martial arts since he was 18, competing and coaching strength and conditioning for other fighters, as well as everyday clients and kids. He trains the up-and-coming CrossFit team and competitive fighters team. Rachael was a lifeguard and swim instructor until she found CrossFit, when she dove right into gymnastics and nutrition certifications, hanging out coaching at the gym all day and competing for Canada East in 2014. Community is abound at this box, and if you’ve ever wanted to try kickboxing…this would be the joint! radixperformance.com
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STRENGTH
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SNATCH IT UP! PHOTOGRAPHY BY ARSENIK STUDIOS AT H L E T E : C H R I S C R I S T I N I
Tips for performing the one arm dumbbell snatch The dumbbell snatch is a version of the Olympic lift, the snatch, performed with a dumbbell in one hand. You bring the dumbbell from the floor to above your head in one explosive movement. It requires a great burst of energy to perform and is a full-body movement that works most of the major muscle groups, particularly the legs, shoulders, and core. While this exercise may not be new to you, a little refresher never hurts.
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4 Receiving In this phase you are trying to receive the dumbbell in a partial squat position. Land with your feet slightly wider than the start position. Point your toes and knees out and torso upright when landing. Catch the dumbbell directly overhead while keeping your knees slightly soft in the receiving position which will absorb the load on your body and maintain weight on the heels. When the dumbbell is in a secure position overhead drive, through your heels to stand up to finish the lift.
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HOW TO PERFORM THE ONE-ARM DUMBBELL SNATCH 1 Set up Having a proper set up is essential and will dictate whether the lift will go well or not. A bad start will usually end in a bad finish. Have your feet approximately shoulder width apart, knees and toes slightly turned out. Place the dumbbell in the centre between your feet with the front of your palm facing behind you. Arch your back, stick your chest out and keep your eyes fixated on one spot. Make sure your shoulders are slightly over the dumbbell and your butt slightly above 90 degrees.
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2 First Pull During the phase of the first pull keep in mind not to “grip and rip� the dumbbell off the ground when trying to snatch heavy. Drive through your heels, raising your shoulders and butt at the same rate, while maintaining an arched back, eyes looking straight ahead and shoulders still over the dumbbell. The importance of this phase is to be consistent through the movement and not lose positioning by rounding your back and not activating your posterior chain. Engage your lats and keep the dumbbell close to your body to resist the dumbbell from pulling forward which will result in a missed lift.
3 Second Pull This phase of the pull is where you fully extend your hips while driving your feet through the ground to produce as much force as possible. Once the second pull (aggressive hip extension) occurs, the arm bend will follow directly after the hip extension takes place. If the arm bend occurs first, it could result in a missed lift. Keep in mind we are trying to work from core to extremity which will allow for more peak power production. Trying to reach full hip extension before getting under to receive the dumbbell is important.
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RX
NUTRITION
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BITE-SIZED PROTEIN PEANUT BUTTER CUPS Betcha Can’t Have Just Three!
INGREDIENTS: • 4 Tbsp peanut butter • ½ 1 Tbsp coconut oil • 1 serving vanilla protein powder • 1 ½ cup chocolate chips • Optional: chopped peanuts and sea salt
PREPARATION:
BY ELIZABETH JARRAD
The best gifts come in small packages, and these bite-sized peanut butter cups are no exception. Enjoy super-sized protein and powerhouse nutrition in these super-small and simply sweet mouthwatering bites.
1. Stirring constantly, melt the peanut butter and coconut oil together over a double boiler. Once incorporated, remove from heat and stir in protein powder until smooth. Set aside. 2. Temper chocolate: Reserve 1⁄3 of the chocolate chips. Melt remaining 2⁄3 over a double boiler. Once melted, remove from heat and stir in
Servings: 12 Prep Time: 30 min
remaining chocolate chips. Stir until fully melted and mixed. This will ensure an even consistency and that the chocolate sets. 3. Add a layer of chocolate to the bottom of 12 mini (6 regular) silicon cupcake liners. 4. Roll peanut butter mixture into small balls. Flatten them into disks and place in the chocolate-lined silicon molds or muffin liners before coating with chocolate. 5. Optional: lightly sprinkle chopped peanuts and sea salt on each cup. 6. Store in the freezer for at least 20 minutes or until ready to serve. FUN FACT
A one-ounce serving (about one handful) packs 7 grams of protein, making them one of the Top 10 Foods that are highest in protein per calorie. ERR ON THE DARK SIDE
Choose dark chocolate chips when possible. These mini chips are packed with minerals, including potassium, selenium, and zinc. PEANUT, PEANUT BUTTER
Most commercial peanut butter is made of dry-roasted nuts and contains added salt and sugar. Buy an unsweetened version or go totally raw and make your own! All you need are some peanuts and a food processor. 22
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MIND
When thinking about stress in our daily lives, what comes to mind is getting stuck in rush hour traffic just before an important meeting, having difficulty at school or work, struggling to pay the bills, or the challenge of getting fit and maintaining a healthy body weight. The sources of stress that affect our lives can be categorized as being psychological, as in the above noted; physiological, from toxins and pollutants in the air we breathe and foods we eat; and physical, such as getting burned by a hot frying pan or turning an ankle while playing soccer. All three forms are interdependent; that is, each affects the other. If you burn your hand on a frying pan (physical stress), you might curse your carelessness (psychological stress response), while your body followed with inflammation and increased fluid to the burned tissues (physiological stress response). Most of us think stress is a bad thing, when really it’s a necessary part of life. Life without stress equals death! Exercise creates stress in our muscles and joints. In response, the body produces cortisol and adrenaline, which increase heart rate and shift blood flow and energy production into the exercised muscles to support the increased demand for energy. This is what is known as the fight or flight response. With continued exercise, the body adapts to this stress by increasing the number and size of the muscle fibres and strength of the joints. This a 24
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good thing. Problems arise, however, when we exercise too much, don’t take enough time for rest and recovery, or allow ourselves to become overwhelmed. In these cases, the stress hormones are continuously secreted, which can eventually lead to low energy levels, mental fatigue, increased risk of injury, and chronic illness. When dealing with a difficult colleague, for example, we can choose to see the person as someone who makes our life challenging, or
as someone who can teach us a lesson in patience, tolerance, and compassion. One scenario gets the stress hormones going and keeps them flowing, while the other has the reverse effect, promoting a sense of calm and clarity and allowing the body to carry on with vital processes. The key to healthy living is not eliminating stress, but recognizing why it exists and learning how to manage it effectively. It’s all about how we view our experiences.
THINK AGAIN
The mindblowing up-side of stress BY COLIN DE FRANCE
“CHANGE THE WAY YOU LOOK AT THINGS AND THE THINGS YOU LOOK AT CHANGE.” DR. WAYNE DYER
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RX
Pro Talk
BY DAKARI WILLIAMS
HOW DO YOU BALANCE BEING A HEAD COACH FOR THE PHOENIX RISE AND YOUR RESPONSIBILITIES WITH OPEX? ML: A perfect schedule. No, I have a huge support system that allows me to prioritize my day. I really concentrate on creating rhythm and consistency in my days to ensure my energy is sustained, and I remain mentally clear.
MIKE LEE Mike graduated with a degree from California State University at Chico, where he earned his Bachelors of Science in Construction Management. After over 5 years of success as an engineer and Project Manager, a few Life Coaching calls with James, founder of OPEX (Formerly OPT), highlighted his true values and his vision became clear. It was helping others fulfill their lives through fitness.He found his true passion in health and fitness becoming an OPEX certified coach. In 2013, he transitioned from his engineering role and started coaching athletes all over the world with various levels of fitness. Most notably, co-coaching Valerie Voboril who won third place winner at the 2013 CrossFit Games.
coordination, training, age, how they adapt, and anthropometrics. But if I had to answer quickly, first is assessing to meet the athlete where they are in the progression; then understanding coordination/strength/ balance; and finally grasping how the athlete’s brain works. JUST giving them
more will not always work. Skills are acquired largely in a non fatigued setting. Investigate how the athlete learns, what resonates with them and providing the correct pathway of skill, practice, and progression is essentially the fastest way to develop a skill.
HOW DID IT FEEL TO THE RAISE THE PINNACLE TROPHY? ML: Well it was 3 years in the making, so it felt good. And the athletes, ownership and assistance coach do not go unnoticed; they made it happen. I wanted to win the Pinnacle Trophy for them, the people that put their faith in me to formulate a winning team, OPEX, Jon Callahan (GM), my family and friends. When you sacrifice so much time and energy, holding the trophy at the end of the year makes it all worth it.
WHAT IS THE SECRET TO TEACHING A NEW SKILL TO AN ATHLETE? ML: This is fairly complex as its specific to each individual athlete and where they sit on the continuum of strength, 26
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MIKE LEE
Resilience Wins Every Time
Coaching athletes can seem glamorous at times. Envision the coach embracing their athlete that finally made it to the top… All those photo opps. But in reality, very few make it to the pinnacle of their sport. And more often than not, when an athlete doesn’t make it, all eyes (and finger-pointing) end up directed at the coach that trained them. Not so glamorous after all? We spent time with a coach that has been on both ends of the spectrum. He also has the huge responsibility of being a head coach of one of the premier programs in functional fitness and a head coach in the GRID league. Hear how Mike Lee approaches coaching and preparation.
HOW HAVE YOU SEEN THE TRAINING CHANGE FOR ATHLETES THAT ENDEAVOR TO GO TO THE GAMES? ML: All the Games athletes I work with understand that the little things matter the most, and dissecting the basics is what becomes the separator. Recovery and lifestyle allow athletes to train more frequently and build volume, so the emphasis shifts to how fast they can recover. Mental prep is more than half the battle. Those that have little self doubt are the ones who end up on the podium.
WHAT IS THE ONE QUALITY AN ATHLETE MUST HAVE TO REACH THE HIGHEST POINT IN COMPETITIONS? ML: Resilience.
WHAT DO YOU PREDICT IN THE 2017 CROSSFIT GAMES SEASON? ML: The Open will hurt and continue with its development into more advanced skills, maybe strict variations, pistols and burpee muscle ups. Regionals will get heavier with more complexity. The Games will be 7 days of competition— resilience wins.
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BRO BY J A M I E S H A N E | P H O T O G R A P H Y BY D AV E L A U S
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STYLIST: MILA YUDINA | MUH: TWO CHICKS AND SOME LIPSTICK | LOCATION: STUDIO TWO22 CLOTHING: BODYSUIT: MARA HOFFMAN AT SPORTING LIFE| $349; | RUNNERS: NIKE AT SPORTING LIFE $139.99
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I
It’s a Tuesday, one of Brooke’s heavi-
est and most intense training days. She has already done a few rounds of lifting and is going back to face three 10 minute AMRAPs and a 25 minute EMOM. Then she will do some snatch pulls and a few good
mornings, and probably finish it out with a little gymnastics work. This is every Tuesday in her preparation for the next season’s Games.
Brooke is no stranger to taking on chal-
lenging tasks. As a matter of fact, she thrives on them, allowing the challenges to
become opportunities for her experience. This is how she rolls.
So what to do when a phone call lands
in her lap asking her to read for a part in
the upcoming Wonder Woman film? The
director had found pictures of her on social media and wanted to hire her to play an
Amazon in the movie. She was perfect for the part, but training for the role and filming it meant that she would be out of the country just weeks before Regional com-
petition. She would not only have to train
for her role in the film, but also continue to train for competition. It was a big decision.
“I had to decide if I would regret declin-
ing the offer,” she says. “But I knew that training was going to be hard and crazy—so
much harder having to manage both. I was nervous that I would let everyone down. But if I didn’t do it, and then I didn’t make
the Games, would I be more upset by the 30
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“I had to decide if I would regret declining the offer. ”
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BLAZER: TOPSHOP $179; | BODYSUIT: TOPSHOP $59; | NECKLACE: TOPSHOP $89; | HEELS: TOPSHOP $129
loss of that opportunity? In the end, I felt
that my fitness level was good enough to qualify even with limited training. So I went
with the movie. But I wasn’t planning to get injured.”
Seven weeks of filming overseas, and
the days of swordplay and horseback riding started to take a toll. The additional pro-
gramming to prepare her for competition didn’t help either. She started to notice that
by the end of the day, soreness wasn’t going away. Her hips and knees began to ache constantly.
She couldn’t dip drive,
jerk, or even sit down without pain. Eventu-
ally, she had to stop dropping below paral-
lel, eliminating certain lifts from her training completely.
“I didn’t have my team to keep their
eyes on me—all I had was myself. My knee felt like it had a water floatie around
it and wouldn’t bend. I went into competiton with a lot of things stacked up against
me. I was in a bad place both physically
and mentally, terrified because I knew what I was capable of and it didn’t turn out the way I hoped.”
Today, that lesson has given her a
greater focus and perspective. She took
one opportunity and lost another. But that doesn’t mean the experience wasn’t valu-
able. The knee is healed and she is now completely focused on her training and her
sport. There has been a lot of rehab, and a lot of time spent with her coaches and her team. Brooke is learning what it means to be Brooke Ence. 32
| H O L I D AY 2 0 1 6
long time, a “lotForofapeople wanted me to come to their gym and hang out and work out. I wasn’t sure that I agreed with that. I didn’t want to get paid to go hang out with people. I care about lots of things, but what you can give me isn’t one of them. I want to be of value and I want you to want me to come back.
”
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| H O L I D AY 2 0 1 6
TOPSHOP $29 AND $39; | BATHING SUIT: BILLABONG AT SPORTING LIFE $90; | SHOES: NIKE AT SPORTING LIFE $59.9
“
The more of these I do, the more I learn what people want and then I can give them that. I don’t want to create something where people just come and hang out with me. Why would they want that? I’m just a person. But if I can inspire you, then that means something. And if I do that, then I want to do it more and more. I want to make you feel better and better about your skills and yourself. Now that’s an experience.
”
“For a long time, a lot of people wanted
me to come to their gym and hang out
and work out. I wasn’t sure that I agreed
with that. I didn’t want to get paid to go hang out with people. I care about lots of things, but what you can give me isn’t one of them. I want to be of value and I want you to want me to come back,” she says.
This prompted her to put together a
program - an experience - for crossfitters to have with her. Focused on learning, of
course, and lifting and training, but also on having fun. Brooke knows she is relatable,
and she knows she is a skilled coach, so she wanted these things to come together in
a way that brought a unique value to the experience. Lift techniques don’t change
drastically, and neither do gymnastic techniques, but the intimate experience of
working together with her and her coaches, of having a good time together, having
lunch and having laughs as they train—that was something that could change every time that she came back. Each experience would be a new experience.
These experiences might take the
shape of a day, or of just a couple hours with some of her best coaches. Brooke has
a lot of respect for the people she works with, and credits their talents for helping her
become the best athlete that she can be. She also knows that they can help other
athletes, even ones who don’t compete,
understand how to be their best version of a crossfitter.
“You have to have coaches who underH O L I D AY 2 0 1 6 |
35
stand how to bring their skills into CrossFit
without just teaching those skills. You can’t train as a gymnast because CrossFit isn’t gymnastics. It’s the same for lifting, or en-
durance training. You can’t just train the way a gymnast or a weightlifter does, or you will have holes in your performance.
These guys are so great because they are masters at their craft, and they are building programs that can make crossfitters better at those things, but not only those things.”
She dreams of making the connections
that can help people master their sport
and through it, their lives, especially women and girls. Brooke knows that she was lucky
to earn some introspection through her
experience with CrossFit—how knows that
she was lucky to earn some introspection
through her experience with CrossFit—it made her feel more confident, happier and less depressed. Her training gave her life focus and helped push her through to a point where so many good things came
through. And she wants to share that with
the hope that her efforts will be an example for others.
Her focus now is to win the Games. And
on the road to doing that, she wants to do
as much as she can to help inspire people.
Whether they are dealing with hard times, or looking for a path towards confidence and independence, Brooke wants to share
her experience and bring out the superhero in everybody.
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| H O L I D AY 2 0 1 6
“That’s
me,” she quips with a laugh. “Brooke Ence, superhero.
”
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PHOTO: ALI ENGIN
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W W W. S W E AT R X M A G . C O M
Eating for life
We know what you’re thinking. Just looking at this rich, chocolatey goodness, you think that we are likely going to pontificate on the health benefits of chocolate. You’re expecting to see a few more pages filled with proof that we’ve pulled from studies to show that chocolate, particularly dark will improve your blood flow, lower your risk of heart disease, and then we will proceed to impress upon you the wonderful ways in which chocolate acts as an anti-oxidant and may even help battle against mild forms of depression. You’re betting we’ve even got the big guns ready to fire out how the flavanol-rich cocoa found in dark chocolate can help fight weight gain and combat Type 2 diabetes…
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Eating for life
SERVES 6
15 MINUTE
W
PREP TIME
PREPARATION 1. In a blender, blend oats and chocolate protein powder until combined into a fine flour. 2. Place flour in bowl. Mix in glutenfree all-purpose flour, baking powder, cinnamon, salt and sugar. 3. In a separate bowl, combine apple sauce, almond milk and 2 tablespoons coconut oil. 4. Add wet to dry, careful not to over mix (small lumps are ok). 5. Set mix aside to allow baking powder to create air bubbles, for fluffier pancakes.
6. Heat pan on medium heat. Splash water on pan to test for sizzle. 7. Drop ½ teaspoon coconut oil on pan and spread. 8. Drop spoonful of batter, cooking 3 to 4 pancakes at a time. 9. Cook until batter covered in bubbles, once bubbles start to burst and edges dry, flip. 10. Flip, cook for 2 to 3 minutes. 11. Repeat with remaining oil and batter. 12. Top with chopped apple, coconut oil and maple syrup.
Chocolate Pancakes INGREDIENTS • 1 serving chocolate protein • ¾ cup gluten free oats • ¼ cup gluten-free all-purpose flour • 2 tsp baking powder • ¼ tsp salt • ½ tsp cinnamon • ¼ cup applesauce • 1 Tbsp sugar • 2 Tbsp + 1 tsp coconut oil • 1 cup Silk® Unsweetened Almond milk (option to use chocolate almond milk instead)
TOPPING • Coconut oil • Maple syrup • ½ chopped apple • Chopped nuts (like walnuts, pecans)
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PHOTO: ALI ENGIN
ell…SURPRISE! It’s the holiday season and we just really want you to ENJOY! Sure, we offered a recipe or 2 that doesn’t smack of the unhealthiness of a deep-fried Mars Bar, but in all honesty, our motivation is purely to remind you of your unbridled passion for having fun this holiday season. Right from chocolate pancakes for breakfast to chocolate grilled cheese sandwich for lunch, then polish off the day with a decadent rack of chocolate baby back ribs for dinner. Three square meals – all layered with chocolaty goodness. You know you’ve been tempted by that tub of double chocolate fudge Haagen Dazs for dinner or wanted to push that paleo protein-packed meal aside for a big hearty bowl of chocolate chili. Here’s the perfect opportunity. You, a bag of chocolate, our recipes to guide you, and a day off or two where you can sit back and inhale every sweet and savoury moment. We won’t judge so be sure to follow the most important part of each recipe – gorge guilt-free. Happy Holidays to all you chocolate lovers!
W W W. S W E AT R X M A G . C O M
PREPARATION 1. Spread butter on one side of each slice of bread. 2. Slice the brie and spread on unbuttered sides of the bread. Add smashed raspberries and broken pieces of chocolate, top with remaining slices of buttered bread. 3. Heat a skillet over medium high
heat and add in sandwiches. Cover with a lid and cook about 5 minutes, or until golden brown on bottom. 4. Carefully flip sandwich, reduce heat to medium and cook a few more minutes or until the chocolate and cheese have melted and bread is golden brown. Enjoy sandwiches immediately!
Dark Chocolate, Raspberry, and Brie Grilled Cheese Grilled cheese just got a serious upgrade thanks to this recipe from Ambitious Kitchen: Decadent dark chocolate melting into a mix of creamy brie is the ultimate sweet and savory experience. Dark chocolate, raspberries and brie combine to make a savory and sweet sandwich!
INGREDIENTS • 4 thick slices of multigrain baguette • 2 tablespoons butter • 4 ounces Brie Cheese • 2 ounces your favorite goodquality dark chocolate, broken into pieces • ½ cup smashed raspberries (about ¼ pint)
PREP TIME
5 MINs
COOK TIME
10 MINs
TOTAL TIME
15 MINs
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Eating for life
Triple Chocolate Beef & Bean Chili Cocoa powder and semisweet chocolate lend darkness and depth to this hearty chili, rounded out with the complex bitterness of chocolate stout beer.
INSTRUCTIONS Put beans and bay leaf into a large pot and cover with 3" water; bring to a boil. Reduce heat to medium-low; cook, covered, and stirring occasionally, until beans are tender, 60-90 minutes. Drain beans, discarding bay leaf; set aside. Heat a 6-qt. pot over mediumhigh heat. Add chiles, and cook, turning once, until toasted, about 5 minutes. Transfer to a bowl and cover with 2 cups boiling water; let sit 20 minutes. Drain chiles, reserving ½ cup soaking liquid; transfer chiles and liquid to a blender with cocoa, oregano, cumin, paprika, and cinnamon and puree until smooth. Set sauce aside. Add oil to pan and return to
medium-high heat. Season beef with salt and pepper and, working in batches, add beef to pan; cook, stirring occasionally, until browned on all sides, 4–6 minutes. Using a slotted spoon, transfer beef to a bowl. Add garlic and onions to pan; cook, stirring occasionally, until golden, about 4 minutes. Add tomato paste; cook, stirring until slightly caramelized, about 2 minutes. Add reserved sauce, cook until slightly reduced, about 3 minutes. Return beef to pot, plus tomatoes, beer, sugar, and stock; bring to a boil. Reduce heat to medium-low; cook until beef is very tender, 1-1 ½ hours. Stir in reserved beans, along with chocolate, juice, salt, and pepper. Serve ladled into bowls with sour cream and cilantro.
SERVES 6 44
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• ½ lb. dried pinto beans, soaked overnight and drained • 1 bay leaf • 2 dried chipotle chiles, stemmed and seeded • 1 dried ancho chile, stemmed and seeded • 1 tbsp. unsweetened cocoa powder • 2 tsp. dried oregano • 2 tsp. ground cumin • 1 tsp. paprika • ½ tsp. ground cinnamon • 1 lb. boneless beef chuck, trimmed and cut into 1" cubes • Kosher salt and freshly ground black pepper, to taste • ¼ cup olive oil • 4 cloves garlic, chopped • 2 large white onions, chopped • 1 (6-oz.) can tomato paste • 1 (15-oz.) can crushed tomatoes • 1 (12-oz.) chocolate stout beer • 1 ½ tbsp. brown sugar • 2 ½ cups chicken stock • 2 oz. semisweet chocolate, finely chopped • 2 tbsp. lime juice • Sour cream and roughly chopped cilantro, to garnish
PHOTO: ALI ENGIN
INGREDIENTS
W W W. S W E AT R X M A G . C O M
Cocoa-Rubbed Baby Back Ribs It's a lucky rack of ribs that meets this rub: Warm spices like cinnamon, allspice, and ginger get a depth charge from cocoa powder and bit of heat from fiery mustard powder. Prepared a day ahead of time and then baked until meltingly tender, they're a perfect weeknight meal.
INSTRUCTIONS Mix cocoa, sugar, and spices together in a bowl. Rub ribs generously with spice mixture, and wrap in plastic wrap; refrigerate overnight. About 2 hours before you plan to serve the ribs, remove them from the refrigerator and allow the ribs
come to room temperature. Heat oven to 375°. Place ribs in a shallow roasting pan; bake until tender, about 40 minutes. Increase oven to 450° and transfer ribs to a baking sheet with a wire rack; bake curved side up and flipping once, until browned, 15–20 minutes more. Cut ribs into individual bones to serve.
SERVES 4-6
INGREDIENTS • cup unsweetened cocoa powder • ½ cup light brown sugar • 3 tbsp. ancho chili powder • 2 tbsp. kosher salt • 2 tbsp. granulated onion • 1 tbsp. granulated garlic • 1 tbsp. dried oregano • 1 tbsp. dried mustard • 2 tsp. dried ginger • 2 tsp. ground cinnamon • 1 tsp. ground allspice • 2 racks (3 lb.) pork baby back ribs H O L I D AY 2 0 1 6 |
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Eating for life
Smooth Operator This recipe is a keeper! It's got a rich and decadent texture that is satisfying and fills the hunger gap. It's elements of delicious are not to be outdone by it's nutritious qualities. You can even punch up the protein by adding in your favourite chocolate protein powder. And since the recipe calls for cherriesyou might as well put one on the top!
INGREDIENTS
*add water if needed until you get the desired consistency
PREPARATION 1. Put all ingredients in the blender and blend until smooth. Enjoy!
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PHOTO: ALI ENGIN
• 12 fresh cherries, pitted (you can also use frozen cherries) • 1 cup plain yogurt (you can use Greek yogurt for more tangy flavour) • 1 Tablespoon cocoa powder (dark chocolate cocoa powder is a great option) • 1 frozen banana • 1 teaspoon honey {or natural sweetener} • 1 teaspoon vanilla extract • 5 ice cubes
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THE RED CARPET OF CROSSFIT ONCE UPON A TIME, MORE THAN A DECADE AGO, IN A GYM IN CALIFORNIA, THERE WAS A MAN NAMED GREG GLASSMAN. THERE WAS NO SUCH THING AS CROSSFIT. NO GARAGE GYMS, NO BIG FAT TIRES TO FLIP. NO BILLOWING PUFFS OF CHALK DUST OR TANK TOPS WITH CHEESY PUNS ABOUT A ‘SNATCH’. NO REEBOK CROSSFIT GAMES AT THE STUBHUB CENTER; NO OPEN COMP WITH THOUSANDS OF FITNESS FANATICS ON A LEADERBOARD; NO ELITE ATHLETES VYING FOR A CHANCE AT THE PODIUM—NOT EVEN A FITTEST MAN OR WOMAN ON EARTH! UNBELIEVABLE! YET THE WORLD DID EXIST BEFORE CROSSFIT—BEFORE GLASSMAN SPRINKLED FAIRY DUST ACROSS THE GLOBE AND CAUGHT US IN A SPELL OF CONSTANTLY VARIED FUNCTIONAL MOVEMENTS PERFORMED AT HIGH INTENSITY. THERE WERE OTHER FORMS OF EXERCISE AND OTHER SPORTS, AND EVEN REEBOK EXISTED BEFORE CROSSFIT! EVERY SPORT HAS ITS FAMOUS FACES AND CROSSFIT IS NO DIFFERENT. THE SPORT OF FITNESS HAS ACCUMULATED A ROSTER OF STRONG, TENACIOUS, ADMIRABLE FOLKS WHO WEREN’T NECESSARILY ON THE FAST TRACK TO STARDOM OR HAD MUCH ATHLETIC PROWESS. MORE THAN A DECADE AGO, ALL OF THE IMPRESSIVELY FIT SUPERSTARS OF CROSSFIT EXISTED–SOMEWHERE ON THIS PLANET THEY WERE DANCING, FLIPPING, THROWING A BALL, OR WRESTLING ON A FLOOR MAT. WHILE SOME SEEMED DESTINED FOR GREATNESS, OTHERS TOOK THE ROAD LESS TRAVELED AND CAME FROM UNEXPECTED PLACES TO STEAL THE SPOTLIGHT. NO MATTER WHICH PATH OR ROAD LED THEM TO TODAY, EACH ATHLETE CAME FROM SOMEWHERE. WE HAVEN’T INCLUDED ALL OF THEM HERE BECAUSE THANKS TO THE IMPRESSIVE GROWTH OF CROSSFIT, WE JUST DON’T HAVE THE ROOM—BUT WE DID ROUND OUT A SUBSTANTIAL LIST OF THE RED CARPET PEEPS THAT HAVE HELPED MAKE CROSSFIT A HOUSEHOLD NAME. Y’ALL KNOW THESE FACES AND WHERE THEY ARE NOW, BUT WE THOUGHT YOU’D LIKE TO KNOW JUST WHERE THEY CAME FROM. . . H O L I D AY 2 0 1 6 |
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THE RED CARPET OF CROSSFIT
BEN BERGERON___
Ben was working for an investment bank in Boston and passionate about skiing. Then 9/11 happened, and he had a change of heart and became a personal trainer, which turned into a strength and conditioning coach and then finding CrossFit.
SAM BRIGGS___
Before starting CrossFit and winning the Games in 2013, Sam was a football (soccer) player. Later she built that painresilient engine, competing in triathlons and duathlons. 50
| H O L I D AY 2 0 1 6
BEN SMITH___
AZADEH BOURMAND___
Before making her mark in CrossFit, Azadeh was playing Division 1 volleyball at the University of Pittsburg.
Smith was an avid baseball player and was introduced to CrossFit during his senior year of high school in 2008. He’s one of few to make eight consecutive appearances at the Games.
BROOKE ENCE ___
Brooke was a dance major at the University of Utah. She also did a few quarter turns, in the world of Fitness and Figure competitions.
PAUL TREMBL AY___
THE RED CARPET OF CROSSFIT
Paul was a regular gym junkie before CrossFit. A friend suggested he try a WOD and that was all it took to sway this fitness fanatic.
SACHA ADKINS___
Sacha was a competitive soccer player until she blew out her knee at the age of 19. Team sports were always her fave and likely why she loves CrossFit so much! #community
JASON CAIN___
Say hello to the very first athlete to grace the cover of SWEAT RX! Jason has an athletic background—playing football in highschool and was also into wrestling and downhill skiing.
CAMILLE LEBL ANCBAZINET___
Camille’s main sport was gymnastics, but she also played rugby before earning the 2014 Fittest Woman on Earth title.
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T THE RED CARPET OF CROSSFIT
RICH FRONING___
Before becoming the “King of CrossFit” and “Fittest Man in History”, Rich Froning was a baseball player. Soon after getting a sports scholarship he left to work at Cookeville Fire Department.
NEAL MADDOX___
Maddox played football at Linfield College in San Jose, California where he graduated with a degree in exercise science.
CHRISTMAS ABBOT T___
Christmas was a defense contractor in Iraq before she got the CrossFit bug. And to add to her list of accomplishments: first female NASCAR pit crew member! 52
| H O L I D AY 2 0 1 6
RYAN FISCHER___
At 13, Ryan was ranked #1 in the US in BMX. His dreams of becoming an Olympic athlete led him to train in the discipline of skeleton racing (bobsledding).
MAT THEW LEFAVE___
Matt studied law and is currently a litigation lawyer along with co-owner of a box!
T
THE RED CARPET OF CROSSFIT CHRIS SPEALLER___
Chris was a former college wrestler and became a popular name in CrossFit, having competed at the very first CrossFit Games in 2007.
SARA SIGMUNSDOT TIR___
Sara is one of those athletes that came out of nowhere (well, Iceland actually) with no real athletic background and landed into CrossFit with a bang!
CHRIS CRISTINI___
Chris was no slouch in the athletic department. Before starting CrossFit, he was the Canadian Muay Thai Champion!
KATRIN DAVIDSDOT TIR___
This Icelandic powerhouse had 10 years of training as a gymnast under her belt before taking the crown as the Fittest Woman on Earth, two consecutive years in a row!
JON PERA___
JOSH BRIDGES___
Josh was a wrestler in high school and college. In addition to sports he was also a former Navy Seal before joining the ranks of CrossFit. Well that explains the undeniable grit and determination. 54
| H O L I D AY 2 0 1 6
Before starting CrossFit, Jon was in law enforcement and a dedicated husband and father.
THE RED CARPET OF CROSSFIT
LINDSEY VALENZUEL A___
Lindsey played volleyball right through college which is how she discovered Olympic Weightlifting. It was also through Olympic Weightlifting that she stumbled upon the sport of CrossFit.
LUCAS PARKER___
With a background in rugby and weightlifting, Lucas was a natural fit for CrossFit. He also dabbled in Kenpo Karate.
TOMMY HACKENBRUCK___
Tommy played football (not surprising with his 6’1” and 227 pounds of strength and agility) through to his college career.
MICHELE LETENDRE___
Michele swam competitively and played water polo for six years going all the way to the national level.
MAT FRASER___
Mat trained 10 years in weightlifting prior to CrossFit, which clearly served this reigning King well. H O L I D AY 2 0 1 6 |
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THE RED CARPET OF CROSSFIT
ANNIE THORISDOT TIR ___
Annie’s background is gymnastics and track and field. She shares the 2x time consecutive 1st place finish with her Icelandic countrywoman, Katrin Davidsdottir.
T YSON TAKASAKI ___
Tyson is a former football player. He was a wide receiver for the Bisons at the University of Manitoba, Canada. His football experience prepared him well to tackle CrossFit. 56
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JASON KHALIPA ___
Jason was working in sales at a conventional gym in 2005. He got wind of CrossFit while a sophmore in university and took the title of Fittest Man at the 2008 Games.
JEFF L ARSH ___
Before starting CrossFit, Jeff was on the ice! He played five years in the Ontario Hockey League, 3 and a half years with the Sault Ste. Marie Greyhounds and a year and a half with The St. Michael’s Majors.
DAN WELLS ___
This athlete was all Ivy League before joining the league of CrossFit. Dan holds a Masters/B.A. from Cornell University in Ithaca, New York.
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| H O L I D AY 2 0 1 6
T he Gift is in t he Giving High Performance Presents
We know that Santa may not be the highperformance athlete that he once was and likely, with all the trinkets, toys and tinsel he has to sort out, he may not be up-to-date with what’s trending in the CrossFit community. We always like to lend a helping hand and support the cause! We take pride in making the holiday season a stressfree zone, so consider this gift guide your roadmap where holiday success meets gift-giving right at the corner of Cool Crossfitters Avenue and High Performance Gear Blvd. You can thank us later.
TRX DUO TRAINER (shown here) See gift guide feature on page 63. *Be sure to check out Kelly Starrett’s Duo Trainer videos at: www.trxtraining.com/products/new-trx-duotrainer H O L I D AY 2 0 1 6 |
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best
gear
gift guide
3
1 WOMEN’S REEBOK CROSSFIT NANO 6.0 Kevlar®-infused upper for durability and support; Re-engineered anatomical design for a natural and secure fit; Compression-molded midsole for cushion and shock absorption; DuraGrip layer for durable toe protection – you don’t get all of this unless it says Reebok. They’ve got the science behind the technology to ensure that you can be confident about your performance.
$145 | www.reebok.ca 1 2 NITE IZE SLAPLIT LED WRAP For running, biking, walking or late night WODs – this makes sure you aren’t in the dark!
$11.50 | www.mec.ca
3 WOMEN’S BIOCERAMIC PINSTRIPE COMPRESSION PANT This exclusive Women’s Bioceramic Pinstripe Compression Pant was created for the modern female athlete. Designed to provide comfort and increase endurance, these were engineered to help improve circulation, regenerate overworked tissues, reduce inflammation and decrease pain. Need we say more?
$68 | www.virusintl.com 4 TOMTOM TOUCH New, slim, stylish and easy-to-use, the TomTom Touch is not just your average activity tracker - it is the world’s first fitness tracker to measure body composition and all-day heart rate from the wrist. Track steps, sleep and heart rate, as well as your body composition. Body composition data allows you to measure your body fat and muscle mass percentage to better understand the impact of all your diet and workout activities over time.
4
5
$189.99 | www.tomtom.com 2 5 WOMEN’S REEBOK CROSSFIT ‘A BETTER BEAUTIFUL’ TANK You carry yourself differently. You know there is beauty in strength. Show off your CrossFit lifestyle in this soft racerback, constructed to keep up with your every move in or out of the box.
$32 | www.reebok.ca
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1 HATLEX HOME GYM PACKAGE
1
Hatlex is the new European reality for functional equipment. They have expanded their specialized custom gym equipment beyond the box, and into your garage or basement. Their quality craftsmanship with years of experience behind them, can now be condensed to fit the perfect space in your home. Hatlex brings passion and innovation to the equipment industry, making your quality gym time, their priority. Your satisfaction is their mission. Big Boy Home Gym package: SQUAT STAND PRO HIGH, SUPER REVO RR 20KG 250.000 psi, TRAINING BUMPER PACKAGE 350LB, SPRING COLLARS PAIR, UTILITY BENCH Big Girl Home Gym package: SQUAT STAND PRO HIGH, SUPER REVO RR 15KG 250.000 psi, TRAINING BUMPER PACKAGE 250LB, SPRING COLLARS PAIR, UTILITY BENCH
Starting at $1699 (Big Girl) and $1959 Big Boy concept | www.hatlex.ca
2 REHBAND BLACK 7MM This 7-mm knee sleeve provides powerful stabilization for heavy lifting and extra support during rehabilitation. The medical-grade patented construction offers an anatomical fit that allows your body to move towards strength, enhance performance and avoid injury.
$49.99 (sold in singles) | www.rehband.com 2 3 TRUEFORM RUNNER [ENDURO MODEL] The TrueForm is not a treadmill or an alternative to running outside; it’s a tool to train efficient running movement. CrossFit instructors use the TrueForm as a teaching tool to educate their members in proper running movement, in order to prevent injury and improve performance. The Enduro model has standard handrails that are great for runner rehab and open gym environments.
3
$5995 (includes digital display) | www.trueformrunner.com
4 THERABAND® KINESIOLOGY TAPE $15.99 | www.theboxedge.com
S ST TO U
IN G CK E R S F F
4
best
gear
gift guide
1 1 MEN’S ORIGIN ACTIVE SHORT (ST3) BLACK/GOLD The latest Black/Gold Origin Active Short has been specifically designed for functional fitness with the versatility to run, jump and weight lift. Built with a precision placed pattern to enable maximum range of motion and comfort, these shorts have 2 heavy duty side zipper pockets and a back side stealth pocket with mesh lining, making them multipurpose and essential for your workout wardrobe.
$54 | www.virusintl.com 2 TOMTOM SPARK 3 Integrating both cardio and music, the new TomTom Spark 3 GPS fitness watch has a slimmer, sleeker profile equipped with Route Exploration, in addition to a built-in heart rate monitor and on-board music player. Multiple sports modes let users track their activity for running, cycling, swimming, treadmill and gym workouts.
2
$329-$349.99 | www.tomtom.com
3 GATORZ OCTANE Specifically designed for high-class luxurious appeal, the Octane will make you look and fee like a million bucks.
$160 (non-polarized) | $180 (polarized) | www.gatorz.com
3
4 MEN’S REEBOK CROSSFIT NANO 6.0 You don’t climb a rope 10 times to get better at climbing a rope. You climb it because you want to be better you. Stay fearless and confident with new sandpapertextured Kevlar® material and RopePro+ technology in our CrossFit Nano update. The re-engineered anatomical shape helps you get to that next level.
$145 | www.reebok.ca
5 MEN’S ENERGY SERIES 3/4 LENGTH BIOCERAMIC COMPRESSION BOOTCUT The All New Men’s Bioceramic 3/4 Length Compression Boot Cut has been hand crafted for today’s top performance athlete. This bootcut design is the perfect combination of functionality and style. The durable Bioceramic fabric has been engineered to help improve circulation, regenerate overworked tissues, reduce inflammation and decrease pain. Add this fave to the Virus Performance compression series.
4 4
$69 | www.virusintl.com 5
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1 TRX DUO TRAINER 1
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MobilityWOD’s Kelly Starrett DPT partnered with TRX to develop the TRX Duo Trainer, a dualanchor-point training tool for hanging exercises, like pull ups, dips, and muscle ups! Modeled after classic Gymnastics Rings, the Duo Trainer’s exclusive straight-handle design reduces stress on wrists, while the macro/micro adjustment system makes moving between exercises easy, and TRX’s signature foot loops open up a whole new world of upper and lower body exercises. Users of all fitness levels can build strength, mobility and endurance on the Duo Trainer.
$199.95 | www.trxtraining.com
2 STAIRMASTER® AIRFIT™ The name known for some of the most demanding workouts in the gym now has a new workout your members will love to hate. Tested to withstand 1400 lbs of force, the StairMaster® AirFit™ offers a robust design and features dual action wind resistance that provides a total body cardio workout. The AirFit is designed to push you past your breaking point and keep working long after you can’t.
$3503.50 Cdn | www.stairmaster.com
3 BIOFREEZE® 360 ° SPRAY $13.99 | www.theboxedge.com 4
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W W W. S W E AT R X M A G . C O M
“THERE IS NO SINGLE SPORT OR ACTIVITY THAT TRAINS FOR PERFECT FITNESS. TRUE FITNESS REQUIRES A COMPROMISE IN ADAPTATION BROADER THAN THE DEMANDS OF MOST EVERY SPORT.” GREG GLASSMAN - FOUNDER OF CROSSFIT, INC.