Sweat RX Mag Summer 2012 by Sweat RX Mag

Summer 2012

THE NEW DEFINITION OF FITNESS

The WODfather CrossFit founder Greg Glassman

Canada East & West Regionals Capturing the Experience

Eating for Life The Paleo

slug

Training for Life

ladies of crossfit

Strong, Sexy and they know it! Exclusive

CrossFit New England Interview with Ben Bergeron

Project PLUS

3 Power Moves For Your Glutes

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STRONGER. SLIMMER. SEXIER. The days of jazzercise and step classes are over. Women everywhere are changing the way they train in the gym. You aren’t concerned with “firming and toning”, you want to build a strong, lean, sexy body that can only be built by pushing the limits. Toragen is the game changer you’ve been waiting for. Its patented ingredient allows you to increase strength, lose body fat, and build lean, sexy, muscle. It’s the first product of its kind to offer women the type of head turning results without the unwanted jitters or hormonal side effects. So what are you waiting for? It’s time to step your game up.

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contents Summer 2012

Features 31.

Maria Nahri Strength and Beauty in Perfect Harmony 34.

crossfit women rewrite the rules The Women in These Pages Represent The New Definition of Fitness 60.

knit one, curl two How the Women of CrossFit are Made

summer 2012

THE NEW DEFINITION OF FITNESS

the wodFather CrossFit founder Greg Glassman

CaNada east & west regioNals Capturing the Experience

eatiNg For liFe The Paleo

slug

Training for Life

ladies of crossfit

Strong, Sexy and they know it! excLusiVe

CrossFit New eNglaNd Interview with Ben Bergeron

Project PLus

3 Power Moves For Your Glutes

W W W. S W E AT R X M A G . C O M

$5.99 VoL 1, issue 4 sweaTrxmag.com

SWEATRX_SUMMER_CVR3.indd 1

Taking you inside the world of CrossFit - Ladies of CrossFit Rewrite the Rules Photography: Marie-Lyssa Dormeus cover models: Monica Branco, Leanne Andali, Lacey Van Der Marel, Kristine Andali

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SUMMER 2012

contents Summer 2012

p.67

p.27

p.60

p.76

p.18

Up Front

eating for life

World WOD

06. Publisher’s letter/ Contributors 11. online.com 12. gallery

67. the paleo project

84. in it to win

Chalk Full of Flavour and Nutrients

Coach Ben Bergeron

Photographer Michael Brian Spirit of Determination

Jenna Antonelli

68. savoury and sweet summer eats 70. tropical fuel

p.31

Community

Nicaraguan Smoothies

The Scene

88. diary from the 2012 east regionals

72. SUPPLEMENT SMARTER

A Blow by Blow on the Event

Knowledge is Power

90. canada west regional

15. young guns

74. WHAT’S HOT ON THE MARKET

Stephen Fawcett and Emma Keen

A Round Up

Excitement, Disappointment and Personal Growth

18. the wodfather

92. TEAM EXPERIENCE

Greg Glassman Makes an Offer We Can’t Refuse

Fit RX

20. what the pr

76. fight club

Upcoming Event Listings

Perseverance Cultivates Success

Two Athletes, Two Dreams, One Journey

96. CROSSFIT GIRLS KICK ASS

22. guest chef

80. Injury: the workout roadblock

Doug McNish

Precaution and Prevention

24. Crossfit cordis

82. work your ass-ets

A Box with Heart

Building the Posterior Chain

Simon Damborg and the BC Team

94. EVENTS

27. THE LOOK CrossFit Fashion Baby!

SUMMER 2012

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<< publisher’s letter >> contributors

breed of athlete. These beautiful women are capable of unbelievable feats of athleticism – women whose beauty is enhanced by their strength, determination and resolve. Fred Antwi, Publisher For this issue

we were fortunate enough to work with some of the top Canadian women of Crossfit. Combined with the talent of photographer Marie-Lyssa Dormeus, you can expect to see a sensational issue! We’re proud to showcase some of the very best in a tribute to the grace and beauty displayed by these top female athletes. Now that the dust has settled, the CrossFit Open 2012 confirmed that CrossFit is a force to be reckoned with, as 55,000+ people from around the world signed up to prove their fitness, in the sport of fitness. The showdown to the Games has been nothing short of spectacular. With Regional qualifiers being held across the globe, we saw broken records, head-to-head battles, disappointments and comebacks. My personal highlight of the season, without a doubt, would have to be meeting the “Coach,” the WODfather and creator of the movement, Greg Glassman, who was very gracious, enthusiastic, and down to earth. You could feel the energy and excitement in the International Centre as Glassman strolled through, taking the time to stop and chat, snap some photos and deliver words of encouragement to his athletes. This year’s 2012 CrossFit Games will be bigger than ever at the sold out 27,000 seat capacity Home Depot Centre in Carlson, California where the ultimate question will get answered: Who will be crowned the “Fittest on Earth”? Our magazine is all about building awareness within the crossfit community and beyond. As we continue to provide content, images and information that speaks to your passion, we encourage you to share your experiences, your triumphs, challenges, and story ideas. Connect with us on Facebook, follow us on Twitter, and write to us at info@sweatrxmag.com. Get your subscription to SWEAT RX and get ‘training for life’!

SUMMER 2012

is an international awardwinning photographer who specializes in fine art photography and multimedia production. She discovered crossfit on her personal quest to optimize her own health and fitness. After attending several community based crossfit events she has decided to combine her photographic skills and passion for the sports of fitness to create imagery that inspires and celebrates cross fit athletes from all over the world. She was born and raise in Montreal and currently shares part of her life in Toronto. You can follow her journey and her work at www.marielyssa.com

MICHAEL BRIAN

believes he must have been a dog in some former life, and swears he can talk to many of them. His dog photography has been recognized and honored nationally, and is best expressed through the thought provoking and graphically arresting imagery he creates. As Michael added Crossfit to his repertoire of life obsessions, it made perfect sense to focus his photographic efforts on the human physical form and the graphic nature of the sport. His studies in Architecture, his background in fashion, combined with his keen photographic sensibilities, all lend themselves perfect to capturing the essence of Crossfit. Find yourself at Michael Brian’s website to discover the full breadth of his photographic diversity, www.michaelbrianphoto.com. Michael currently resides and Crossfits in Los Angeles.

Michelle Caldaroni

As a 22-year-old who was “allergic” to exercise, Michelle Caldaroni started Crossfit as a personal dare to try something out of character. One and half years and several competitions later, she’s hooked on the sport. “Crossfit provided me with a new perspective on fitness for women, and an opportunity to feel empowered by my physical accomplishments.”

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photo: Justin Taylor

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Volume 1, Issue 4

PUBLISHER/CREATIVE DIRECTOR

Fred Antwi

fred@sweatrxmag.com

Associate Editor

Dina Rich

editor@sweatrxmag.com

ART DIRECTION

Erik Mohr/Bungalow (creativebungalow.com)

PRODUCTION MANAGER/STAFF WRITER

Sarah Lichtman COPY EDITOR

Michelle Caldaroni

CONTRIBUTORS

Jenna Antonelli, Nicole Bedard, Emily Beers, Jason Bird, Michael Brian, Jamie Brown, Michelle Caldaroni, Simon Damborg, Marie-Lyssa Dormeus, Dave Finistauri, Eryn Kirkwood, Matthew Lefave, Liana Louzon, Mark Louzon, Bonnie Lynch, Doug McNish, Mark Millar, Maria Nahri, Danielle Nietsch, Taca Ozawa, Caragh Photo, Dina Rich, Liz Robertson, Steven Robinson, Angela Rose, Melissa Shouldice, Chris Taylor, Grace Van Berkum, Mairead Walsh, Caroline Wolf SALES ACCOUNT MANAGERS

Matthew Lefave, Debra Antwi sales@sweatrxmag.com

regional CORRESPONDENT

Jason Cain

info@sweatrxmag.com

CIRCULATION info@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

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SUMMER 2012

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<< gallery >>

Spirit of Determination Photographer Michael Brian | Athlete Rebecca Voigt

Finding strength beyond what your body can lift, push, pull is what true beauty is. That is an element of what defines a CrossFit Woman. In the CrossFit Box it’s all about you. Go faster, harder, stronger and quicker than you did it last time. Raising the bar on your own standards. When you walk up to a WOD, it’s a fight against yourself. www.michaelbrianphotography.com

SUMMER 2012

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SUMMER 2012

Merci à l'équipe de Parc santé pour leur rôle lors de ma préparation aux Reebok Canada East Regionals. Les traitements d'Active Release ont pu optimiser ma récupération entre les sessions d'entraînement.

-Michèle Letendre ...j’ai eu une énorme aide de la Multiclinique Parc santé. Une équipe de professionnels m'a pris sous son aile et m'a traitée à raison d'une ou deux fois par semaine pour la prévention et le traitement de mes petites failles.

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SUMMER 2012

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sweatrxmag.com

Great Sex?

Go behind the scenes at the Sweat RX Mag cover shoot with photographer Marie-Lyssa Dormeus capturing some of Canada’s top female CrossFit athletes. Angie Pye, Alicia Connors, Michele Letendre, Camille Leblanc-Bazinet and more as they rev it up to rewrite the rules. www.sweatrxmag.com/video

For Time Online Competitions Each Issue we will have a new workout posted to challenge you in and outside of the box. Just another way to keep you motivated and in the Game. Win cool prizes and get a little fame. www.sweatrxmag.com/fortime

Social Media Get a Friend to ‘LIKE’ us and show us some love! Help make Sweat RX Magazine the new definition of fitness. We have made it our goal to reach 5000 likes on our facebook page before our next issue. So here’s the deal- we will give away 2 pairs of men’s and women’s Reebok Nano 2.0 on facebook as soon as we reach our target. You’ll have to ‘LIKE’ us to be eligible to win the contest.

Charity Event August 27-28 Third annual REEBOK Delli Fraine CrossFit Throwdown (Fundraiser for Breast Cancer) Giving back is the order of the day. As the publisher of Sweat RX Mag and someone who has been effected by the loss of my own mother to this disease, when I heard of the efforts that CrossFit L’usine was making in supporting one of their members Joelle Delli Fraine who started CrossFit 4years ago and was shortly hit with the news of breast cancer I knew that we wanted to get involved and support this great cause and event.

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SUMMER 2012

slug

The Scene

Young Guns Steven Fawcett and Emma Keen burst onto the competition circuit and landed at the top of the leaderboards. What’s in store for these two at the Europe Regionals 2012?

young guns wod father what the pr guest chef cordis the look

By Jamie Brown, BOXROX.com

Leading

up to the 2012 CrossFit European Regionals, we had our Sheriff’s badge on and were on the lookout for a couple of pesky young kids that have been causing quite a stir around these parts. Word had it that two Young Guns had popped up on the European CrossFit scene during the Open qualifier rounds, proving themselves against some of the biggest names on the European map. We’ll be on the lookout to see if they have what it takes to play with the big name Crossfitters in Copenhagen May 2012.

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SUMMER 2012

slug << the scene >> Fawcett’s potential for CrossFit greatness. Since then Fawcett has gone it alone, competing at numerous individual events across Europe and in the UK, proving that he’s got what it takes to measure up against the best of the European Crossfitters. Fawcett placed 4th at the 2011 Manchester CrossFit Games and earned great results at the SICFIT London Throw Down in December 2011. Maybe due to his lack of experience, Fawcett misjudged one of his workouts at the CrossFit SM in Stockholm by failing to get in a max ground to overhead, after 3 minutes of shuttle runs and double unders. Never the defeatist, Fawcett’s training has stepped up as he looks down the road to the Games, and his 11th place standing in the 2012 Open proves he’s ready to go. Keen’s journey has been short and sweet to say the least. The first time her name cropped up was after the CrossFit Swansea Pound for Pound Games Charity event, where she placed first. Being used to the pressure of playing international field hockey and the reassurance of having performed well at local CrossFit competitions, Keen has decided to take her CrossFit more seriously. Keen is destined for big things, so keep your eyes peeled for future CrossFit competition podium finishes.

Steven Fawcett (24) from Carlisle, UK and Emma Keen (26) from Neath, South Wales, are both relatively new to the sport of CrossFit, although by the way the two have been making waves on the European scene, you would never know it. We’ve been following Fawcett since witnessing his performances in 2011 at the CrossFit European Regionals, where he was competing as part of the CrossFit Clitheroe team. It was this moment where we recognized

SUMMER 2012

Put down the barbell for a minute and consider what it is that drives you to train day in and out, and write the motivating factor down in your WOD book along with other notables like your lists of PRs and goals. Motivation is different for everyone. Yours may come from seeing the number next to your name on the whiteboard, friendly competition with other Crossfitters, or from a coach that pushes you to your limit. Taking a moment to recognize what motivates you will make you better, so use it to your advantage. When the going gets tough and negative thoughts creep in and begin to mess with your mind, recall your motivation and remember why you are training: to be healthy, strong, happy, to be around supportive friends and family. Oh, and it’s fun! Share your motivation with your community. Post it on our Facebook page or send us a 500-word article. We may publish it and use it to inspire others. info@sweatrxmag.com

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photo: Jamie Brown

What is your motivation?

How to Release Dopamine Naturally By Aaron Marquis

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is a naturally occurring chemical in your brain that is responsible for influencing a number of behaviours, including pleasure, cognition, and motivation. The feelings associated with increased dopamine levels can also be euphoric, creating a desire to release dopamine naturally in the body. You can release dopamine in your brain through a number of methods â&#x20AC;&#x201D; from the foods you eat, to the exercise you perform â&#x20AC;&#x201D; without the need of supplements.

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But nothing beats the feeling after youâ&#x20AC;&#x2122;ve just crushed a WOD and your laying on the ground sweat soaked, reveling in your euphoric state of awesomeness!

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3. Play games that are challenging or provide a competitive atmosphere during play. You do not have to play football to increase dopamine production; video games, card games, competitive chess, and games of chance may, according to the University of Southern California, also increase dopamine levels.

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SUMMER 2012

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slug << the scene >>

The WODfather

Greg Glassman, the “Don” of CrossFit By Chris Taylor Illustration by Jason Horning The similarities

between CrossFit founder Greg Glassman and the fictional Godfather Vito “Don” Corleone are striking: both men were self-educated and worked their way through the ranks of a cutthroat industry; both have felt betrayed by formerly trusted associates; both display an unshakeable demeanor of authority and self-assurance. And to be a little more superficial in our comparisons, both men are in a flirtatious relationship with baldness. Outwardly, this is where the similarities end: while Corleone sports expensive and exquisitely tailored suits and spit-polished shoes, Glassman’s typical attire is a nondescript t-shirt and jeans. Corleone speaks in a low, muffled rasp and avoids profanity and slang; if Glassman were a movie, he’d be rated R for language. But the key similarity between Glassman and Corleone must surely be this:

SUMMER 2012

both men have a distinct talent for setting up situations in which people feel lucky to escape alive. In the Godfather movie, Corleone’s devotees believed that life was good if they made it through the day and only got their knees broken or their teeth knocked out. In Glassman’s kingdom of CrossFit, thousands sing his praises for giving them a way to combine the most diverse and punishing workouts, like climbing rope, Olympic lifting, and running up and down the bleachers, into a rocket-launch recipe for pain and gain. Corleone’s earnest start in business was as a young clerk in a New York grocery store. Glassman’s humble beginnings were as a gymnastics coach at the tender age of 18. He later worked as a personal trainer in California, prescribing efficient, intense workouts for busy celebrities who wanted serious results. Things got even more serious when Glassman began working with police officers and was hired in 1995 to train the Santa Cruz police force. In the same year, leveraging the success he was having with dynamic, intense combinations of exercises that usually weren’t offered in the same workout, such as heavy lifting and sprinting, Glassman opened his first CrossFit box (although the business wouldn’t be incorporated until 2000). In 2002, CrossFit Journal was launched and still exists today as a way to reinforce the community aspect of the sport, while providing information and motivation. In its first two years of publication, Glassman wrote every article himself. In 2005, the affiliate program was started with 18 participating facilities and by 2012, the number of affiliates has mushroomed to over 3400, with additional programs including CrossFit Kids and charitable projects like CrossFit for Hope, to benefit medical research for children.

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Q&A “if you find the notion of falling off the rings and breaking your neck so foreign to you, then we don’t want you in our ranks.” Today, you can still access plenty of free workout information and exercise demos on the CrossFit site (www. CrossFit.com). Pretty impressive, when you consider that Don Corleone’s charitable tendencies were mostly restricted to his family members, or buying Senate seats, and the exact number of his affiliates remains a well-guarded business secret. Similar to the assassination attempt on Don Corleone, Glassman has also taken some hits over the years – but for his outspokenness. Critics shudder at his penchant for making brash claims, such as his infamous 2006 declaration that CrossFit’s brand of therapy for injuries was called “STFU,” or his insistence that “if you find the notion of falling off the rings and breaking your neck so foreign to you, then we don’t want you in our ranks.” Unlike Corleone who was feared by many, Glassman is loved by his legion of followers. There is evidence of this at last year’s CrossFit Games where commendatori Glassman was given a standing ovation from an enthusiastic crowd of supporters. Whether you’re a critic or a fan of either Corleone or Glassman, you’d have to acknowledge that each man, in his way, shoots straight from the hip and has contributed to changing American culture forever. Maybe that’s why his now-famous line could have been spoken by either of them in reference to their business: "It can kill you. I've always been completely honest about that." Greg Glassman.

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with Coach Greg Glassman Q: What makes CrossFit so unique? The CrossFit program is wholly unique in its aims, prescriptions, methodologies, and implementation. We sought to build a program that would best prepare trainees for any physical contingency, prepare them not only for the unknown but for the unknowable as well. The CrossFit prescription is “constantly varied, high-intensity, functional movement.” No aspect of functional movements is more important than their capacity to move large loads over long distances and to do so quickly. Q: Why are the CrossFit workouts named after girls? According to the National Weather Service the use of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female names. This convenience and logic inspired our

granting a special group of workouts women’s names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming. Our six original benchmark workouts are named Angie, Barbara, Chelsea, Diane, Fran and Elizabeth. Six amazing ladies whose charms are sure to leave you breathless, panting, and wanting more!

SUMMER 2012

<< the scene >>

What the PR? Getting to your weightlifting goals can be a long and arduous journey, but perseverance cultivates PRs

BY STEVEN ROBINSON

“Our

business in life is not to get ahead of others, but to get ahead of ourselves, to break our own records, to outstrip our yesterday by our today.” – Stewart B. Johnson Weightlifting is the bully you could never beat. It pulls when you want to push and it pushes when you want to pull. You wrap your fingers around the bar and the bar already wants to work against you. Weightlifting takes your insides and puts them right on the platform for all to see. The barbell runs the show. Some days you can come out the winner, and other times you will sit back on the bench between sets with your head in your hands in frustration. Naturally, we all have our good and bad

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lifting days that are influenced by sleep, nutrition, and even emotional state. These factors play a deciding role in whether you will reach the goal you’re aiming for. However, getting new personal records (PRs) does tend to take more time and effort the longer you stick with the sport. New crossfitters tend to PR frequently at first, and their lifts continuously go up week after week, steadily building their confidence in the craft. And then reality sets in for the not-so-new crossfitter: You will not PR each and every week forever. New crossfitters have a level of strength and a basic level of technique. Once their strength and technique level out, they

may hit a wall. Newbies PR every week because they naturally progress to where their limit is, based on their starting athletic ability. When they reach their limit, they find PRs are more infrequent. Weightlifters who have been lifting for years fight for every kilo. Elite lifters may not PR for an entire year and could spend six months lifting weights well below their current PRs – or may regress. But veteran weightlifters continue to step on the platform every day because they love the sport and they love the feel of a beautiful, perfect lift – whether it is 50 kg or 110 kg. Weightlifters and crossfitters do not PR every day and may find themselves questioning their motivation to continue working toward goals that seem unattainable, but persistence and a solid training regimen will bring those goal weights into reach. It’s all about being tougher than the bar. You have to be mentally strong enough to come in and take a beating on the worst of days, all the while believing that the hard work you are putting in will pay off. PRs deliver instant gratification, but perseverance and dedication to achieving your goals will bring about a lasting satisfaction unparalleled by weekly PRs. You have to love the road you’re traveling as much as the destination. If you stick with the sport for the long haul, you have to be in love and commit to that barbell. You have to accept the pain and attempt to shut out the negative thoughts your mind will throw at you as you get discouraged and frustrated. Most importantly, you should continue to train because you love it. The drive to be on the lifting platform, barbell in hand, will push you towards achieving goals that as a new crossfitter, PRs may have been deliver instant unimaginable. Soon, gratificayou will become the tion - it’s veteran crossfitter all about with flawless lifting being technique who serves tougher as a benchmark of than the bar. progress for newbies.

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<< The scene >> guest chef

our guest chef, Doug McNish,

author of Eat Raw, Eat Well, 400 Raw, Vegan and Gluten Free Recipes, has taken healthy, organic plant-based cuisine to a whole new level. His new cookbook offers a collection of creative raw recipes for tasty nutrientrich dishes that aim to please. Challenging mainstream thought on diet and ethics, Chef McNish continues to create inspired dishes that will appeal to both novices and veterans of the raw food lifestyle. His book can be found under Robert Rose Publications at www.amazon.com www.dougmcnish.com

Pecan Pie

This heavenly dessert is definitely decadent — creamy, luscious and smooth. This is a great recipe to make for people who are new to raw food, because it is so rich and delicious it’s sure to make a convert of even the most skeptical guest. Makes 16 servings 10-inch (25 cm) springform pan Filling 4 cups pecans, soaked (see Tips) 1 L 1 cup filtered water 250 mL 1 cup raw agave nectar 250 mL 1 cup melted coconut oil (see Tips) 250 mL 2 tbsp ground cinnamon 30 mL 2 tsp raw vanilla extract 10 mL

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Crust 2 cups whole raw almonds 6 chopped pitted soft dates 2 tbsp raw agave nectar Pinch sea salt

500 mL 30 mL

1. Filling: In a blender, combine soaked pecans, water and agave nectar. Blend at high speed until smooth. Add coconut oil, cinnamon and vanilla and blend until smooth and creamy. 2. Crust: In a food processor fitted with the metal blade, pulse almonds until crumbly. Add dates, agave nectar and salt and pulse until combined, with no large pieces of almonds or dates remaining. Press into bottom of springform pan and set aside. 3. Assembly: Pour filling over crust and freeze for 5 to 6 hours or until firm. About half an hour before you are ready to serve,

remove from the freezer (pie needs to be soft enough to slice). Serve immediately. Transfer leftovers to an airtight container and refrigerate for up to 5 days. Tips To soak the pecans for this recipe, place them in a bowl and cover with 8 cups (2 L) water. Cover and set aside to soak for 30 minutes. Drain, discarding remaining water. Coconut oil is solid at room temperature. It has a melting temperature of 76°F (24°C), so it is easy to liquefy. If you have a dehydrator, place the required amount in a shallow dish and warm at 100°F (38°C) for 15 minutes or until melted. If you do not have a dehydrator, place a shallow glass bowl over a pot of simmering water.

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ONLY AT GNC *When used in conjunction with your workout regimen. Visit GNC.ca for the store nearest you. ÂŠ2012 General Nutrition Corporation.

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CrossFit is a methodology that strengthens the heart

CrossFit Cordis A box with heart The unofficial

BY ANGELA ROSE

motto of CrossFit Cordis, a brand new 5000+ square foot facility located in Oakville, Ontario, is “Puitas Cordis,” a Latin phrase meaning “purity from the heart.” According to Andy O’Rourke who opened the box with business partner and co-trainer Andrew Schizas in February 2012, heart is what this box is all about. “CrossFit is a methodology that strengthens the heart – literally and physically, emotionally and spiritually,” says O’Rourke, a former middle distance runner who discovered CrossFit while rehabbing a chronic knee injury in 2007, “We are about purity of movement, purity of effort and purity of purpose.” With extensive backgrounds in training and coaching, O’Rourke and Schizas

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are passionate about developing the performance and potential of their diverse CrossFit community. “I think this speaks to the inclusive nature of CrossFit,” O’Rourke says, “We have clients in their sixties, EMS personnel, teenagers, mothers and elite athletes. It is a beautiful thing to see this diverse group of people interact and develop relationships. It is a special bond, one forged through mutual physical effort.” This special bond, along with the dedication and enthusiasm of the trainers, has grown CrossFit Cordis’ membership to 130 in only four months. The facility itself doesn’t hurt, either. “Our facility is spectacular,” O’Rourke comments, “It is the culmination of five years of travelling to locations across

North America, and trying to pull together all the key features I loved in the CrossFit gyms that I visited.” From Olympic bars, pull up bars and rings to rowers, sleds and twentyfoot ropes, CrossFit Cordis has all the equipment necessary for any WOD and then some. The gym just acquired a coveted Schwinn Airdyne bike. “It is a diabolical piece of machinery designed to elicit a profound metabolic effect,” says O’Rourke of the equipment that, allegedly, enables the user to burn 300 calories in a mere ten minutes. “[It] takes the phrase ‘mess you up’ to a whole new level,” he concludes excitedly. It’s this drive to push oneself to the limit that attracts many people, both trainers and participants, to CrossFit. It’s satisfying and empowering to achieve what you previously thought was impossible and O’Rourke is proud of connecting his members with this powerful experience. “I think I speak for both Andrew and myself when I say that the thing that is most rewarding as a CrossFit instructor is to see a room full of people on the floor after a WOD,” he says. “It’s in that rather quiet moment, right after the mayhem, when all you can hear is the heaving of chests as people suck for air and slowly regain their composure.” CrossFit Cordis is always accepting new community members. Located at 790 Redwood Square, Unit 3, in Oakville, they offer classes seven days a week, a variety of introductory packages and discounts for fire and EMS personnel, police and nurses. Check out the box, schedule and rates www.crossfitcordis.com.

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<< the scene >> the look

CrossFit Runway So you come in everyday, you WOD at 110%, you finally know what AMRAP means, you’ve lost some weight, you’ve gained some muscle, YOU ARE A BADASS CROSSFIT CHICK! So you talk the talk, but do you walk the walk? I’m talking about The CrossFit Runway: Long socks, wrist straps, head bands, compression sleeves, sports bras... That’s what’s upcrossfit fashion baby!

Tron Running Shorts Women's Running Shorts made out of 4-way stretch material providing both support and allowing freedom of movement. With a built-in moisture wicking liner and continuous draw cord that won't come out in the wash, they are the ultimate universal short for any movement. www.wodgearclothing.com

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<< the scene >> the look SNATCHIN’ KNEE HIGHS Are you really gonna dead lift without pullin’ your socks up? Put on your Rigor Gear knee highs and get it done in these 100% Pima Cotton Sexy Ladies Knee Highs! One size fits most.

ENDURANCE BURNOUT ‘T’ Rigor Gear Ladies Burnout ‘T’ Simple, durable, ready for any AMRAP you can throw at it ‘cuz the sweats about to start!

Lululemon Turbo Run Shorts • • • • • • • •

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cinchable continuous drawcord for custom fit at the hip built-in liner that’s designed to stay in place mid-stride the smooth elastic waistband helps eliminate muffin top two gel pockets are tucked discreetly into the front of the Luxtreme waistband chafe-resistant flat seams so you don’t get rubbed the wrong way Swift fabric’s moisture wicking construction pulls sweat away from the body discreet, secure zippered pocket at the back of the short venting in the back of the short lets off steam

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reebok crossfit racerback bra A racerback sports bra top that has an under bust mesh vent for a ‘cool’ WOD and provides extra support just where you need it.

Reebok Chase Capri

reebok crossfit nano Introducing the world’s first shoe designed and developed by and for crossfitters. With enough stability to keep you grounded while lifting, and enough cushioning for cardio, this lightweight training shoe is the perfect PR breaking companion.

This chase waistbank capri has a back yoke, and a key pocket tucked into the waistband for convenient storage. Also antimicrobial.

Reebok CrossFit tee This tri-blend tee has a scooped-U neck, and it’s super soft qualities come from the trio of poly,cotton and rayon single jersey. Makes for the perfect fit and is anti-microbial.

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FALL FIT WOMEN’S WEEKEND OCT 12 - 14, 2012

This women’s only fitness weekend is located at

Camp Wanakita

on Lake Koshlong in beautiful Haliburton! Non intimidating, fun for all fitness levels. Choose your own adventure and stick to what you love or try something new!

$299 + HST

Proceeds from the event will support the Swigg Organization (swiggtalk.com)

Includes: • 5 PROGRAMS OF YOUR CHOICE! • Event T-Shirt & Swag Bag • 2 nights in cozy cabins • All meals, snacks and water • Friday night wine & cheese • ALL evening, beachfront, trail campfire activities: 16 to choose from! CrossFit, Boxing, Yoga, Pilates, Bootcamp, Run, Kayak, Nature Hike, Wine Tasting, Low & High Ropes Courses, Kettlebell,Class, Zumba, Mountain Biking, Guided Meditation, Nutritional Seminar • Group Discounts Available

Last year sold out early - don’t wait!

905-875-4211

kim@fallfitwomensweekend.com www.fallfitwomensweekend.com

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ontario’s

eople What doboput the love a delivers sport? rItything eve eed. you n

Maria Nahri

Beauty & Strength in Balance by Angela Rose

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Maria Nahri is more than just a pretty face. The 28-year-old classically trained dancer, actress, model and Miss Universe Canada finalist is decidedly stunning, she is also a committed CrossFit enthusiast and brutal competitor – inspiring other women to embrace the beauty and power of their physical strength. “The starting point for empowering yourself and realizing your full potential is the moment you decide to take your training to the next level.” No stranger to intensive groundwork and competition, Nahri is the daughter of a former Olympian. “My father is my hero, my inspiration and my best friend,” she states. “He promoted an active lifestyle because he is a living example of how it changed his life and his attitude. More than anything, he instilled in me hard work and dedication, and I try to exemplify that within every opportunity I get in life.” Under her father’s tutelage, Nahri began training for competitions in track and field while in elementary school. Later, as a high school student at the Cardinal Carter Academy of the Arts, Nahri majored in drama while maintaining her dedication to athletics. “After [school] I would go to the track at York University to train with a coach in track and field.” She competed in the 100-meter hurdles and high jump as well as played defense on her school’s soccer team. “It consumed my life,” she states. Nahri loved track and field but sensed something was out of balance and decided to tell her father that she wanted to take a break from training. “I wanted to open up my feminine side,” replies Nahri when asked what motivated her to enter the modeling world after walking away from the track. “It

was buried under a rock.” She entered a modeling competition with a friend at the age of 15. The grand prize was a modeling scholarship. Nahri won. She modeled through the remainder of high school and her college career at York. “Being on the runway is an amazing feeling,” Nahri says, “My inner strength comes out on that stage.” However, success came with yet another sacrifice of balance. “I was healthy from a model’s viewpoint,” states Nahri. “My diet consisted of coffee, cigarettes, candy, fast food, wine, more coffee and cigarettes and never enough water. I never set foot in a gym or worked out at all. We were all scared of getting too bulky.” Then she discovered CrossFit when a friend introduced her to Chris Cristini, owner of CrossFit Markham. That’s all it took. “I saw all these people, all shapes, sizes and ages, pushing themselves like no other. So I came back for a couple of weeks. By then I was hooked on CrossFit,” she says. While Nahri dreads squat snatches, she doesn’t mind burpees. “My favorite workouts are any that involve one rep max, and my favorite exercise is pullups,” she exclaims. “They make me feel badass!” So badass, in fact, that she participates in the 2012 CrossFit Open. “I thrive on competition,” Nahri says, “but the open wasn’t about going to the games. It was about pushing my limits when I thought I could not go anymore.” CrossFit has made Nahri an even stronger woman. Not only has she found fulfilling success in her acting career, with a recurring role on the NBC TV series Alphas, but “I’m stronger, faster and healthier. That’s the balance I have always wanted,” states Nahri.

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My Introduction to Barbara A Benchmark WOD By Maria Nahri

A great workout reveals itself in numerous ways—beyond the obvious tone and fitness, it adds confidence to posture and makes us feel great. We look good and feel good when we exercise, but sometimes the routine becomes dull. If you feel you’ve reached a plateau with your workout and you want to freshen up your exercise and your body, then you’re a great candidate for CrossFit. Though CrossFit may look intimidating, and I confess that even after months of practice, I still get a bit nervous before a class, it’s precisely that rush of adrenaline that makes the experience so worthwhile.

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photo: Liana Louzon Clothing provided by Lululemon Location: CrossFit Select, Mississauga Thanks to Trainer Angie Gauthier

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Push-up Starting in a plank position with the arms straight, lower your body down until the chest makes contact with the ground, keeping the body straight throughout, and push back up into the plank position. 30 REPS

Sit-up Begin in a supine position, with the shoulders on the ground, and curl up to a sitting position with the shoulders over the hips. 40 REPS

Air squat Move from the standing position to a squatting position with the hips below the knees and back to standing. 50 REPS

Barbara & I

got acquainted in one of my first CrossFit workouts. I’m not going to lie and tell you Barbara is easy cause she ain’t. Then again, none of the CrossFit workouts are, which is why CrossFit is so great — it pushes you! It encourages you to think of yourself as an athlete, training, putting in the work and the more you do it the stronger you feel - it’s addictive!

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t i f s s cro n e m o w e t i r rew s e l u r the The new definition of fitness By Michelle Caldaroni Photography by Marie-Lyssa Dormeus

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Women are raised in a world that dictates what it means to be "fit": skinny, calorie counting and 5 pound barbells dominate women's health magazines and proclaim that "skinny is sexy", strength is masculine and weight lifting will make you bulky. Besides this obviously unhealthy attitude of what it means for women to be fit and healthy, this mantra places the utmost value on body image. Women are led to believe that looking thin is the end goal of exercise and sports. CrossFit has redefined "fit". Women embrace CrossFit because it blows traditional ideas of fitness for women out of the water: Forget "toning" your abs, cardio machines, counting calories and the other garbage that has been fed to you your whole life. CrossFit women stand shoulder-to-shoulder with fellow crossfitters of all ages, sizes, shapes and genders and go head-to-head for each and every rep, gaining physical and mental strength through perseverance in the sport. We female crossfitters do push ups, not Pilates. We take pride in our community that pushes us to our limits and offers support along the road to our goals. We revel in learning new skills each time we step foot inside the box, and love the feeling of lifting that barbell loaded with seriously heavy weights that some say we shouldn't lift. We eat the calories our muscular bodies crave. We grow stronger and more empowered with each rep. Accomplishments feed confidence, and when CrossFit women step up to the barbell or stand on the podium, they send a strong message: CrossFit women are redefining fitness for this generation of females and the next. And the world is watching. michele letendre

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Lacey van der marel

“Sexy” is not the end goal of a CrossFit athlete. It’s more like a pleasant side effect.

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alicia connors

She got to this level because she pushed through each setback, stepped outside her comfort zone and always took on the challenge. How many people can say the same?

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After being raised to believe we are the weaker sex, one by one CrossFit women are showing how laughable and outdated the old adage really is.

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britney holmberg

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During a WOD, you flipped a tractor tire, deadlifted more then your own body weight, and shattered a personal record. Bring it on, world.

kristine andali

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5 pound dumbbells have no place here. Traditional ideas about female strength died when CrossFit was born.

camille leblanc-bazinet

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â&#x20AC;&#x153;Fitnessâ&#x20AC;? for women has been defined as being skinny, weak and toned.Fitness is none of those things. Fitness is self-defined.

angie pye

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monica branco

Stronger body. Unshakable confidence. Mental fortitude. Positive attitude. Lifelong friendships. The list goes on and on.

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leanne andali

At each box and across the globe, female crossfitters form a supportive community to cheer each other on, while pushing one another to their limits.

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This CrossFit athlete is changing the face of fitness - she is strong, powerful and in control.

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elma ducic

Selfconfidence, motivation and perseverance. This is what it looks like.

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“Calorie counting” isn’t part of the CrossFit lexicon. Eat real food to nourish the body, combine with a positive attitude and take on new challenges daily for the best results.

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CrossFit women ooze a sense of selfconfidence outside the box thatâ&#x20AC;&#x2122;s born from breaking PRs inside the box.

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Where would she be if she didnâ&#x20AC;&#x2122;t break with tradition?

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The CF box treats everyone the same: “Fran” doesn’t discriminate, there’s no such thing as a “girl” push up and everyone gets cheered on down to the last rep.

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Whether itâ&#x20AC;&#x2122;s getting through a WOD, mastering the muscle up or vying for a podium finish, these women push themselves to their physical and mental limits.

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Setting an incredible example for the next generation of female athletes, Crossfit women show that strength breeds confidence unlike anything else.

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Whatever you choose to do, do it with heart and perseverance. The positive benefits will be endless.

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CrossFit women know: Accomplishments feed confidence.

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2012 has seen a veritable explosion of media coverage for CrossFit, marking the mainstream emergence of the sport and fuelling the notion that there are other options in the world of women’s fitness. For too long, we have been misled down a path of backward thinking, flooded with ideas about fitness and health that serve to work against us. These ideas of “toning”, “tightening” and cycles of crash dieting reflect that “fitness” has been used as a marketing term to sell products to women, to keep us buying into the next fad and sending us on

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a perpetual quest for the unattainable. But for female crossfitters, nothing is unattainable. We are exploring the amazing feats of strength and agility that our bodies are capable of and we have found that our bodies can do more than look good. We are powerful, confident and driven. The women featured in these pages represent the new definition of fitness. Breaking with convention, these female athletes have rewritten years of misguided ideals about fitness and embraced being healthy, strong individuals. Their

from left to right

Kristine Andali, Leanne Andali, Lacey Van Der Marel, Michele Letendre, Britney Holmberg

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from left to right

Alicia Connors, Monica Branco, Elma Ducic, Camille Leblanc-Bazinet, Angie Pye

strength stems from hard work, achieving personal records (PR’s) and the support of other like-minded athletes who refuse to be defined by anyone but themselves. What transpires inside the box directly translates into everyday life. Although every

crossfitter starts at a different level of athleticism, they share one common trait: setting goals and pushing themselves each and every day until they can ring the PR bell proudly, and proclaim their victories.

Photography: Marie-Lyssa Dormeus Stylist: Melissa Shouldice Assistant:Danielle Nietsch Hair/Make-up: Liz Robertson,Taca Ozawa/Ford Artists Dresses: Pam Chorley’s Fashion Crimes www.fashioncrimes.ca, 322 1/2 Queen Street West Thanks to: Evan Biddell www.evanbiddell.ca for lending some of

his fashions.Jewellery: Rita Tesolin www.ritatesolin.com Athletic Clothing: Reebok www.reebok.com, The Runners Shop www.therunnersshop.com, Lululemon Athletica www.lululemon.com Location: CrossFit Cordis

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Knit One, Curl Two How the Women of CrossFit are Made by bonnie Lynch, pHD

photo: Nicole Bedard

In the world of sports,

the so-called “fairer sex” has come a long way since Amelia Jenks Bloomer introduced the first generation of comfy workout pants in 1851. From Annie Oakley’s outperforming her champion-marksman husband in an 1875 shooting match, to 16-year-old Marilyn Bell’s feat of being the first human to swim across Lake Ontario in 1956, to Danica Patrick’s 2008 first-ever female win at an IndyCar race, the long list of women’s athletic achievements is enough to make anybody from the double X gene pool proud. But chances are good that even today, when you think of the word “athlete,” your initial vision isn’t of someone with a baby in tow or a penchant for knitting. Female athletes are still more likely than men to juggle responsibilities of home and family along with their athletic pursuits, and the word “fairer” is only beginning to be an apt expression of the way women athletes are paid in comparison to men. (Just five years ago, in 2007—the same year that CrossFit held its inaugural Games—the Wimbledon tennis tournament finally resolved to pay equal purses to winners of both sexes.) Suffice it to say that women who can dedicate themselves to

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any sport and excel in it are a special breed, even today. In this issue, we salute three of the finest femmes in CrossFit: Heather Bergeron, Michele Letendre, and Rebecca Voigt. We take a personal look at each woman—to see how they got into the sport, and how they balance work, working out, and life in general— both in and out of the box. Whether you’re a veteran CrossFitter looking for fresh inspiration, a CrossFit fledgling wondering if you have the right stuff to rise through the ranks, or a complete novice to the sport, still slogging out your workouts on the “dreadmill,” these CrossFitters will reaffirm your faith in the fact that normal people with normal lives can make amazing strides in fitness. Heather Bergeron was eighth-place finisher in the 2010 CrossFit Games, is co-owner (with husband Ben) of CrossFit New England, and was about to deliver her third child at the time of this writing. Earlier this year, she posed for a story on CrossFit during pregnancy. Michele Letendre is a top Canadian CrossFit athlete and co-founder (with partner Louise Hodge) of the CrossFit Ladies of Canada, a group that supports women in training and

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SRX: What’s your story? Did you play other sports before CrossFit? How did you end up as a CrossFit competitor? HB: In high school and college I was a competitive cheerleader, but also [participated in] volleyball, soccer, softball, and dance. I got a college degree in Philosophy and English, then went to grad school for accounting and business. I got married right out of college, had kids early (first at 23, second at 27), divorced at 31 and remarried at 33 to Ben Bergeron. Through college and postcollege I did a lot more distance running/marathons, taught group exercise classes, played in a dodge ball league, and started triathlons and Ironman right before I found CrossFit. Now I work out for a living and will be paying off all of that college debt till I die...or win the CrossFit Games. ML: Before CrossFit, I swam competitively, and I played water polo for 6 years, competing in national and international level tournaments. I played for the Quebec Team as well as the Canada Youth Team. I dabbled a bit with synchronized swimming (yes, synchronized swimming) as well as diving. That didn’t last very long; turns out I’m afraid of heights, and guess how I found out? I love sports in general and I started training in a regular gym about a year and a half before finding CrossFit. I have a bachelor’s in Fine Arts, majoring in Design (Industrial Design). I found CrossFit in my last year of university and quickly realized that I wanted to compete again as well as start teaching this method that changed my life. I got certified as a Level 1 trainer in August 2010 and I’ve been coaching ever since. RV: I have played sports my entire life. I learned how to walk

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on a soccer field as a toddler, and when I was four I played in my first soccer game. I was fascinated with gymnastics when I was nine years old but realized that it wasn't a good sport to do when you're really tall. [Ed note: She’s a stately 5’9”.] I fell in love with basketball when I was twelve and played the sport through college. Before CrossFit, I was working at a bank and working out in a globo-gym. SRX: What’s a day in your life normally like? How do family, work, and training fit together in a day’s schedule? hb: My kids go to schools in different towns, so I get up and get them up at 6 every day [and we’re off to] Starbuck's immediately (Americano for me, breakfast for them!). Then I drive the kids for 1½ hours to their schools, I train at the gym for a couple of hours, prep/cook dinner for later, drive another hour to pick up the kids, coach a kids’ class at CFNE, [have] dinner at 6:15 sharp every night, [play] street hockey or basketball with the kids before showers, reading, snuggle time, etc. and lights out at 9; day done. ML: I usually wake up around 6-7 a.m., have breakfast, and go for my first training session. If I don’t coach the noon class at Abattoir CrossFit Plateau, I’ll have lunch and catch up on some work/sleep/reading/errands, then have a second training session followed by more coaching in the evenings. I’m lucky enough to coach as a living, which allows me to have a very flexible schedule around my training schedule. I keep in touch with family the same way everyone does and I get to spend as much time as I can with them. They are my greatest support group and I love them very much. RV: In my day-to-day, I start off by helping my boyfriend and his son get ready for work and school. I then get myself ready and head out to personal train my clients. In between my clients I train myself (sometimes twice a day). Then I go home and cook dinner and relax. And then do it all over again. Srx: How often do you usually eat, and what do you eat?

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photos: Michael Brian (left and middle), Caragh Camera (right).

competition, with an emphasis on fun. She placed second in Canada and 25th overall in the 2011 Games. She trains and coaches at Abattoir CrossFit Plateau in Montreal. Rebecca Voigt is a respected CrossFit athlete and trainer with Valley CrossFit in Van Nuys, California. She’s served as an ambassador for the Reebok/CrossFit partnership. In 2010, she finished seventh at the CrossFit Games, and in 2011, she took the bronze medal.

HB: I kind of graze about every two hours every day. I cook a ton, so it changes all the time. Our house is pretty strict Paleo, so mostly veggies, grass-fed meat, chicken/seafood/eggs, berries. Right now I have some favorite blogs I steal recipes from: paleOMG, Paleo Plan, Health-Bent, Everyday Paleo, The Clothes Make the Girl, Fast Paleo. We're more a high-maintenance home-cooked meal/leftovers family than a simple, consistentstaples family (although there have admittedly definitely been stages of this pregnancy where we lived off of chicken sausage, avocados, scrambled/hard-boiled eggs, salads, etc.). ML: I’ll eat about 3-4 meals a day—nothing crazy. I eat very strict Paleo however and have even been known to do the “Paleo Debile” (French for Crazy Paleo). I don’t eat fruit or nuts and seeds. I feel by taking out the sugar in my diet I have less chances of cheating and fewer cravings. At first it was difficult, but like any addiction, once it’s out of the system, it’s smooth sailing. rv: I eat about 5 to 6 times a day. I eat very clean—typically I eat meat, avocados, coconut shreds, and kale. Obviously there is more to what I eat, but that will give you the gist. Srx: What's your life like "outside the box" (i.e., when you're not doing CrossFit, what fills your time)? HB: Unfortunately, I am in my car a ton. But, when I'm not driving, I'm cooking, working on house projects, hanging out with my kids (my daughter is more athletic/sporty than either of us, and my son is obsessed with snuggling, reading, drawing). ML: I love to read about nutrition, art, and design. I love to cook; it really makes my “diet” easy because I have to be so creative with what I prepare. I love shopping and spending time with my sisters and family. RV: Life outside of the box? Ha ha ha—just kidding! Right now it's tough because we are right in the middle of season. But when

I am not at the gym I try to be at home, hanging out with my boyfriend, his son, my family, and my friends. Srx: Do you have any advice for women who might be considering CrossFit, but have never set foot in a box? HB: Don't wait for that huge milestone to start—after the next holiday, New Year's Day, a birthday. Tomorrow is the best time to start. Commit to it like you commit to brushing your teeth every morning: it's just gotta be part of your routine. But be patient with your progress. Real life changes like this don't happen overnight. ML: To me, CrossFit is like gym class in elementary school. Sometimes you don’t want to be there, but when you manage to loosen up and decide to play, you literally lose yourself in time for an hour. It’s so effective, it’s so stress relieving, and you just might make some great friends. I often hear of women not having many girlfriends as we age, but CrossFit is a pool of great people looking to have fun while they work out. You really can’t ask for more in a training regimen. RV: My advice to anyone out there who might be considering CrossFit is to just do it— what do you have to lose? You might be afraid, but you might just have fun! Have an open mind and take the leap! Srx: Tell me something that your CF buddies or those who are following your CF career might be surprised to learn about you? For example, are you a world-class knitter, a former Beastie Boys groupie, an Angry Birds addict? HB: I LOVE sewing. I made the final cut auditioning for Stomp. I LOVE country music, and the Beastie Boys, actually (Toby Keith and Beastie Boys are my favorite Pandora lists). My first job was coming up with the choreography for my high school gymnastics team's floor routines. I also did work as a caricature artist in college. ML: I knit. Not often, but I do knit. I love the mindless aspect of knitting…just making knots. Kind of the same effect I get with CrossFit, just doing another rep…slightly less intense though. But I can be a pretty intense knitter! I also have a twin sister. She just started CrossFit two months ago and has already managed to string 5 kipping pull ups! I also have a coffee addiction. My mission is to find the best coffee in Montreal; so far Café Olimpico in Montreal’s Mile End has my vote! RV: I like to cook, Excel spreadsheets are cool, and spinach makes my teeth uncomfortably squeaky! The women of CrossFit, unlike Annie and Danica, aren’t looking to compete head to head with men. Like all athletes, they find their fiercest competitor within. But they still bear the children, and—to a greater extent than men—cook the meals, oversee the household, and run the gauntlet of other family and livelihood challenges that could easily sap the energy of the fainthearted. The strongest among them continue to prove that they know how to keep body and soul together, inside and outside the box.

Sources Stats on history of women in sports: www.factmonster.com/spot/womeninsportstimeline2.html

Heather Bergeron photos and CrossFit during pregnancy story: www.againfaster.com/en/blog/2012/02/17/pregnant/

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Savoury & Sweet Summer Eats Flaky oven roasted bacon-

wrapped cod, followed by sweet macaroons in a coconut strawberry glaze make for a sweet and savoury summer meal.

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photo: Jenna Antonelli

By Jenna Antonelli, The Paleo Project

Oven Roasted Bacon-Wrapped Cod Serves 4

Clean Macaroons with Coconut Strawberry Glaze Yields 18 macaroons

1lb fresh cod, sliced into four filets 4 slices of uncured nitrate-free bacon 4 tbs grassfed butter ½ lemon, juiced Salt and pepper, to taste Preheat oven to 350° F. Set aside a shallow baking dish. Place a large skillet over medium heat with 2 tbs of grassfed butter. Take one strip of bacon and wrap tightly around each filet of cod. Place two bacon-wrapped cod filets in skillet. Sear each filet for 2 minutes per side and place into the shallow baking dish. Repeat with remaining butter and 2 filets. Place baking dish in oven for 15-18 minutes until fish begins to flake easily. Serve over greens.

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For macaroons: 1 cup of coconut butter 2 cups of unsweetened shredded coconut ¾ cup of pure maple syrup 1 tsp vanilla extract 1 vanilla bean ½ tsp salt Preheat oven to 300° F. Set aside a baking sheet, non-stick or lined with parchment paper. In a large bowl, combine coconut butter, coconut flakes, maple syrup, vanilla extract and salt. Slice vanilla bean from end to end, peel open and scrape vanilla into bowl. Mix until all ingredients are combined. Form macaroon dough into small balls and place on baking sheet, one inch apart. Bake for 20-23 minutes or until bottoms turn golden brown. Remove from oven and set aside for at least 25 minutes until macaroons are cooled completely.

For glaze: 6 strawberries, sliced 1 tbs maple syrup 1 tbs unsweetened shredded coconut In a blender, puree strawberries. Slowly add maple syrup and continue to blend until a light pink glaze forms. Drizzle over cooled macaroons and sprinkle with shredded coconut. The Benefits of Coconut Butter Coconut butter is different from coconut oil. It is important to note, when following instruction, that coconut butter will yield a much thicker texture and sweeter taste when added to a recipe. Coconut butter is derived from the flesh and oil of raw, mature coconuts which creates a creamy, vitamin and mineral-rich treat that can be enjoyed in desserts or alone. You can purchase jarred coconut butter or for an at-home alternative, place unsweetened shredded coconut in a high-speed food processor for 10-12 minutes until smooth.

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Gracious Living Funky Monkey (serves 2-4)

1 cup almond coconut milk (See recipe below) handful of fresh cacao beans, or 1/3 cup raw, organic cacao powder (or carob powder for non-caffeine) Natural sweetener to taste 1/2 cup fresh coconut (or unsweetened shredded coconut) 1 small ripe banana (preferably already frozen so it blends creamier) 1 cup ice water to desired consistency Blend till creamy and smooth.

Gracious Living Coconut Almond Milk (serves 2-4)

I always use fresh, local, organic ingredients that have detoxifying and energizing effects on the body. I have given substitutes for readers in North America to replace the local Nicaraguan fruits. By Grace Van Berkum 70

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vanilla or cinnamon *option: (3-5 dates, or stevia, maple syrup to sweeten) Blend 1 ½ cups raw almonds. Blend with dates if you like a hint of sweetness. Strain to remove almond granules (if you wish). All-natural, high-calcium, high-protein, delicious, creamy and hydrating! *Natural sweeteners I like to use: raw organic honey, maple syrup, stevia, soaked medjool dates.

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photo: Liana Louzon

GRACIOUS LIVING TROPICAL NICARAGUAN SMOOTHIES

1 1/2 cup raw almonds, soaked in water overnight 3 cups coconut Water

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Supplement Smarter Sorting through the smoke and mirrors to discover the truth about what Nutritional Supplements can do for your body and your training By Dave Finistauri

As the fastest growing sport

in the world, CrossFit has opened up the realm of high-intensity training to the masses. Once thought to be the exclusive domain of world-class athletes, fitness enthusiasts young and old are catching CrossFit fever, and it’s producing some of the fittest bodies on the planet. For those who have truly immersed themselves in the CrossFit culture, they know it is not just a way of keeping fit, but also a way of life that extends outside of the gym and into their diet and social life. One area it appears that even the most dedicated of CrossFit supporters seem to be missing out on is the important role that nutritional supplements play in optimizing performance. Now before you roll your eyes and turn the page, understand that the term “nutritional supplement” extends far beyond the sugar-laden, over-hyped, flavour-of-the-week products you see inside the gym bag of every desperate highschool kid, looking to pack on “slabs of muscle.” Nutritional supplements are designed to provide us with the vital nutrients it takes to make our bodies run optimally. They’re also designed to make up for many of the deficiencies in our diet and to help our bodies recover from the rigours of

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hard training. Without them, much of our efforts in the gym can actually be doing us more harm than good, and we’re doing our bodies and our ability to perform a great injustice. With all of the information out there, it’s difficult to sort through all of the fluff and marketing hype, so the following is a list of MUST HAVE supplements that no one should go without.

The Goods • Glutamine is the most abundant amino acid in the human body, but getting adequate amounts from food sources is next to impossible. It is responsible for assisting the repair of muscle damaged through intense exercise, contributes to boosting the function of your immune system, and helps promote healthy digestive system. • Don’t believe in the benefits of this amazing supplement? A little known fact about glutamine is that it is actually given to burn victims intravenously to help speed their recovery and reduce pain associated with their injuries. Recommended dosage is 10 grams, taken post-workout, and when searching for the best quality product, you want a glutamine powder that is

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sourced from Japan and ideally bears the Aji Pure logo. • Fish oil is probably one of the most universally useful supplements currently available. From a performance standpoint, fish oil will help lubricate your joints and reduces inflammation often caused by resistance training. From a nutritional standpoint, it provides an excellent source of healthy fats and helps regulate insulin levels when taken with food. • From a health and longevity perspective, it has been shown in studies to slow the negative cognitive effects caused by Alzheimer’s disease. Because the typical North American diet is already full of Omega-6 and Omega-9 fatty acids, look for a fish oil product that is high in Omega-3s and contains a 40:20 ratio of EPA (Eicosapentaenoic Acid) to DHA (Docosahexaenoic Acid). • Greens products may not have the long-standing history or the amount of clinical studies performed on it as glutamine or fish oils, but rest assured this nutritional powerhouse is one of the best investments you could ever make towards improving your digestive health and overall well being. • For starters, most greens products contain the nutritional equivalent of up to 8 servings of vegetables. In turn, consuming

greens on a daily basis will help maintain a healthy pH balance in your digestive tract, allowing you to absorb more nutrients from all of your foods and obtain even more benefits from other nutritional supplements. In turn, this will give you more energy and boost your immune system without the aid of any stimulants, or drugs. • You can buy greens supplements in powder and pill form, and if taking multiple products doesn’t sound like something you’re interested in, many companies have developed greens products that also include protein, fibre, and glutamine for convenience. • It doesn’t matter if you’re a nationally ranked CrossFit athlete or an 80 year-old grandmother, glutamine, fish oil and greens can help provide you with everything you need to live a healthy life. The myriad of health benefits provided from these supplements, in combination with exercise and a sound nutritional plan, will help you perform better, recover better, and can even slow the aging process. Even if you’ve never used a supplement in your life, the fact that you’re reading this magazine suggests that you’ve made the commitment to improving your body and your quality of life, and if that’s your end goal, you owe it to yourself to look into these three products.

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slug << Eating for life >> supplementation

what’s hot on the market

Go Faster, Stronger, REPEAT the formulas to get you there

Blonyx Blonyx HMB+ Creatine is a “back to basics” supplement aimed at improving CrossFit athlete performance. Frustrated with products containing untested ingredients and making unfounded claims, Blonyx has worked to develop a peleo friendly, additive free supplement based on studies on athletes showing its two ingredients are safe to take and work. Blonyx products are currently available online at www.blonyx.ca or www.ftnesstown.ca

AMRAP AMRAP is a BCAA endurance formula that has been specifically formulated to help CrossFit athletes take on those heavier longer WODs, as well as those grueling amrap’s or two-a-days. This product can also double as a refreshing way to add key branch chain amino acids to your daily nutrition. A unique formula that will help metabolize fatty acids for a sustained natural energy production. www.beyondyourselfnutrition.com

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Omega-3 long chain fatty acids are an essential part of any athlete’s diet. Some of the benefits of omega-3 fatty acids include support of injury prevention, accelerated recovery, and increased oxygen delivery. PurePharma Omega-3 is an omega-3 product designed by expert doctors and elite athletes from both Europe and the USA. The result is a superior omega-3 product consisting of a 5:2 EPA:DHA ratio with extraordinary anti-inflammatory benefits.”

Nitrean+ is an award winning (recently chosen Best Protein for Men by Men’s Health Magazine) protein blend. Its proprietary blend of whey (isolate, concentrate, and hydrolyzed), casein, and egg proteins provide for a superior net retention and utilization when compared to any whey-only supplement. That makes it ideal for all uses to include post-workout nutrition.

Cygen Laboratories Multipack is a complete source of essential vitamins and minerals designed to enhance both your performance and your overall daily health. The unique blend of ingredients will not only assist by increasing the absorption of essential nutrients from foods and other nutritional supplements, but will also increase energy levels and immune function.

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fight club Two athletes, two dreams, one hell of a journey By Mairead Walsh

Inspiration is a funny thing

photo: Mark Millar

– it can be very elusive and then suddenly take you by surprise, coming from the most unlikely sources. For Reebok CrossFit Firepower trainer Jennifer Culbert and 10-year-old aspiring proathlete James Scott, a mutual ethic of discipline, determination, and desire to succeed developed into a well of inspiration for both competitors in the pursuit of their dream. Culbert is pursuing a career in professional women’s boxing. While she has always been interested in sports – from participation in school activities to general interest in sporting events – it wasn’t until she discovered boxing that her passion came into focus. “My interest in boxing began as a way to discipline myself,” Culbert says, “but I quickly realized the benefits of boxing as an important part of my weight loss journey, and then I became more interested in amateur, Olympic-style boxing and the potential it offered as a sport. Finally, the idea of boxing as a professional became my dream, and now that is the goal.” Jennifer originally came to Reebok CrossFit Firepower to train with head boxing coach and owner, Andrea Savard. “She was recommended to me

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because of her experience, her expertise and her training ethic,” she explained. Now Culbert is training under pro trainer and manager, David Finch and has started to use CrossFit to enhance her conditioning and strength development. “Soon after coming to the gym, I began helping with boxing classes and then instructing my own classes,” she says. Culbert quickly developed a following of clients who appreciated her no-nonsense approach to boxing with conditioning, strength and abdominal work incorporated into every class. “I make a point of treating people like the athlete they want to become from the first time I meet them,” she says,“I do challenging skill drills with even the newest boxer and try to set the tone that the expectation is to try their best and improve regardless of their current fitness level.” Encouraging people and refusing to allow them to limit their achievement is a hallmark of Jennifer’s coaching style: “I find that when I watch clients do what they thought they could not do because I push them beyond their self-proclaimed limits, I am motivated to push myself as well. Some of the most inspirational people in a gym are not the elite athletes, but the ones who push themselves to

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<< fit rx >> achieve personal bests.” James is one such athlete whom Culbert has inspired to push his limits and constantly strive for his personal best. Starting to train in the martial arts when he was only five years old, James recently got his second-degree black belt in Tae Kwon Do. An avid soccer player with the Milton Magic Youth Soccer league, James also trains a bit of CrossFit and does boxing training with Culbert at Reebok Crossfit Firepower. “My goal is to be a professional athlete,” says James. “I want to get my third-degree black belt, and start boxing competitions. I love training and working out, and Jenn really, really inspires me – I think she’s truly great.” He may be a very young boxer, but James knows the importance of having the right people in your corner: “My mom and sister have been very supportive, and my dad helps me because he really wants me to be the best I can be.” “Finding the right people to have in my corner along the way – for the physical and psychological side of training – can prove to be a bit of a challenge. It takes time to find the perfect fit, but that fit is essential for a sport like boxing,” Culbert says. “Jenn is very supportive and has really helped with my boxing,” explains James. “We’ve had a lot of fun training in the ring and on the bag. I’ve learned a lot about movement and some good technical things about moving around the ring, especially with punching.” While Culbert has adapted the training regimen for James, she says it is no less challenging: “Boxing drills are pretty technical and can be done by any age, if the person is willing to pay attention and try their best. I make James feel welcome to the mostly adult atmosphere by including him in unique ways, like being part of equipment for strength drills (riding prowler) and adapting whatever needs to be modified for group and partner work.” She explains, “I often work one-on-one with him on drills where another adult might overpower him, but I always encourage him to complete the same workout drills with the same high expectations I have

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for everyone else.” It’s been an inspiration and a learning experience for Jennifer as well. “I have definitely learned that kids are as capable as adults with many sports skills. Watching James learn inspires me to train harder, as it does for other class participants who have mentioned this to me.” “Also, seeing a kid-like attitude of endless, open possibilities reminds me to honour my own inner child as I strive to achieve my goals now as an adult,” Jennifer says. James’ motto is ‘Never give up, try again’ and his advice to anyone who is chasing their dream is to never stop dreaming. “It’s been a great journey,” and Culbert couldn’t agree more.

“It’s all about the journey. In fact, I have the phrase, ‘my journey’ tattooed on my collarbone as a constant reminder about how the journey toward a dream is as important as arriving at the destination of achieving the dream,” she says. “In fact, the journey may be more important than the realization of a dream. In pursuing what means everything to me, I have come to discover aspects of my character that I would probably not have come to know. Hardship and setbacks are part of anything worth going after, but when I look back on those difficulties I always see how necessary they really were in my overall development as a person and as an athlete.”

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Injury: The Workout Roadblock how to prevent the Big 3 in-

juries to keep on the road to your weightlifting goals By Mark Louzon B.Sc.PT, MCPA

An injury

can be one of the most detrimental roadblocks to achieving your weight training goals. The most common injuries that occur with resistance training are injuries to the low back, the shoulder, and the knee. Weight lifters predominantly sustain injuries to the low back and knee while power lifters typically suffer from shoulder injuries. Proper education on what to do when an injury occurs can result in an early return to intense training and dramatic increases in strength and muscle growth. Knowledge is power.

Signs and Symptoms of Injury Low back injury is one of the most disabling injuries as it is the base of movement and power for the lower extremities. Common signs of an acute low back injury include localized sharp pain over the low back with occasional radiation into the gluteal area and further into the lower extremity. The lower the symptoms are into the leg, the more serious the injury. Pain past the buttock and thigh can often be accompanied by numbness or pins and needles, and can be indicative of involvement of a nerve root. Situations where emergency medical care is needed can include pain or numbness/tingling into two or more extremities, problems with your bowel or bladder, or dramatic pain with cough or sneeze. An injury to the shoulder can be disheartening to a weight lifter of any level. Acute injury to the shoulder will often be accompanied by sharp, localized pain over

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slug the front of the shoulder and occasionally into the upper arm or into the shoulder blade.The most common injury in the shoulder involves the rotator cuff. Pain will be present in the mid-range of shoulder movement, with overhead activity and sometimes at the extremes of rotation. Knee injuries are also common in the weight room. Initial signs may include swelling in the knee with localized pain. Pain location may vary according to the injury and may be accompanied by clicking, locking, grinding, or a feeling of “giving way.” The most common injuries that may occur during weight lifting are to the meniscus or to the cartilaginous surfaces within the knee. Typically, improper rotational movements at the knee will cause problems.

Dealing with Pain So what do you do if you find yourself at the gym and suddenly in pain? Assess the injury – if the pain is anything but mild or it does not subside, you should discontinue your workout and seek medical attention. Attempting some lightweight movements of your exercise is a commonly utilized approach to determine your functional ability. PRICE is the most well accepted first aid approach ( P – protect, R – rest, I – ice, C – compress, E – elevate). The best advice for an injury during your workout is: if it hurts and you aren’t sure if you should continue… DON’T. You will likely recover faster.

Feel Better Faster Typically rehabilitation will include a health professional and can dramatically reduce your recovery time and prevent chronic recurrence. There are some general principles that can be utilized to rehabilitate and prevent each of the three major injuries that may be experienced during weight training: warm-up, technique, and flexibility. For the three major injuries, as always, your technique and flexibility or range of motion are tremendously important when considering injury potential. Increased stress can occur through these joints if you are taking them into a range that is not comfortable.

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Warm Up One of the simplest ways to prevent injury is a proper warm-up accomplished using a short duration of cardiovascular exercise or stretching. The best approach prior to weight training is to increase heart rate and blood flow then ensure to take your body through all the movements it is going to experience during your workout PRIOR to doing it. A very effective lower body and lumbar spine warm-up is “over and unders.” This involves stepping over a bar that is just slightly shorter than your inner leg length or under a bar that is shoulder height. As a warm-up, step over and under the bar sideways and frontward/backward four times each. For the upper extremities and to complete your warm-up, a circuit of six reps of the major movements that your body will endure can be performed in succession.

Building a Strong Low Back Strength in the low back is all about creating that solid foundation for explosive arm and leg movement. Your core muscles are responsible for this. Immediately after injury to the low back, the pain inhibits the core muscles. At the same time the larger muscles of the low back will be overactive in a protective phase. These larger muscles attempt to take on a stabilizing role, which they aren’t prepared for. With low back injuries, a common problem is the inability to maintain the strong position (natural curve) of the low back during training. Loss of extension or a position of increased curve can both put you at risk. A flat low back during training can be the result of a direct loss of extension in the spine or tightness in the hip extensors (i.e. hamstrings and glutes).

Rotator Cuff 101 The shoulder is a very instable joint similar to a golf ball sitting on a tee. The rotator cuff is one of the main stabilizing agents during activity. When it is injured or weak, the ball will move excessively and can cause impingement or irritation of structures within the shoulder. The most common cause for irritation of the shoulder in weight training is

tightness in the pectoral muscles and a rounded upper back. This forwardly rotated and rounded position of the shoulder forces the joint forward and up, which can cause impingement of the rotator cuff.

Knocked Knee The most common movement dysfunction in the knee during training is lifting with internal rotation or a “knocked knee” position. Typically this position will cause increased stress on the joint and alter the path that the kneecap glides, resulting in irritation of the cartilage in the knee. Potential causes can be weakness with outward rotation of the hip or with the muscles that form the arch of the foot. The knee is primarily a hinge joint so you must alter your technique in the hip or the foot.

Preventing the Big 3

For the low back, it is all about core. Practicing setting your lower abdominals prior to every exercise is a great habit along with addressing hamstring or hip flexor tightness. Ideally, you should be setting your core before your stretches too.

To prevent shoulder injury, your time may be best spent doing stretches. Stretching the pectorals and upper back extension can both be accomplished by stretching over a swiss ball with your lower shoulder blades against the ball and your arms hanging out to the sides. This should be done five or six times for 15 seconds prior to every workout.

To stop your knees from becoming or continuing to become a problem, ensure your warm-up is adequate and your technique is essential. Try the over-unders listed above and assess your deep squat position to evaluate potential tight or weak muscle groups. Always remember that prevention is often the best approach and with weightlifting, technique is essential. Don’t underestimate the potential advantages of seeking expert advice whether it is from a personal trainer or a health professional.

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<< fit rx >>

Work Your Assets! The secret to becoming more athletic lies in your most overlooked set of muscles - the posterior chain! By Jason Bird

We use them everyday,

Photos: Liana Louzon

but give them little love (unless we’re punishing them with a deep set of lunges or hack-squats). But they’re back there, helping you build strength throughout your body. It’s time to bring what’s left behind to the forefront of your next training session – your posterior chain. What is it? The posterior chain is made up of primarily the hamstrings, glutes and low back. In order to reap the benefits of this powerful group of muscles, we need to train them with compound functional movements. Training the posterior chain in this dynamic fashion transfers over to powerful and effective hip extension, and hip extension is the key to any and every athletic movement. How to do it. Both men and women tend to look in the mirror and want to improve the things they can see: chest, arms, abs and quads. If it’s not looking right back at them, they figure it’s not important. Common mistake! This is a problem and significant oversight for a number of athletes. If you can generate effective power in your glutes, hamstrings and hip extensors, then you can run faster, jump higher, throw further and (unless your sport is darts) improve athletic performance. The other, and possibly more important benefit of developing the posterior chain, is injury prevention. Strengthening the posterior chain will do wonders to eliminate low back pain and is really the most important part of any injury prevention or rehabilitation program.

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The Work Out

This CrossFit workout is all about developing the posterior chain, not to mention giving you a heavy dose of an anaerobic pump. As with any CrossFit workout, form is paramount; first comes proficiency in the movements, then comes intensity.

Deadlift

Men use 225 lbs* Women use 155 lbs*

Kettlebell Swings Men use 24 kg* Women use 16 kg*

Ball Slams

Men use 20 lbs medicine ball* Women use 12 lbs medicine ball*

Reps

21-18-15-12-9-6-3 21 reps of deadlift, 21 KB Swings, 21 Ball Slams 18 reps of deadlift; 18 KB Swings, 18 Ball Slams etc. until you’ve completed all 7 sets of the ladder

*These weights are recommended and need to be scaled according to your level of strength and experience.

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<< world wod >>

In it to win From 2010 Crossfit Competitor to coaching the team champs in 2011, Bergeron hasn’t missed a beat By Matthew Lefave photos by nicole bedard

Ben Bergeron

thought triathlons offered him the ultimate competitive test of fitness, until he found CrossFit over 6 years ago – and was crushed by 18 rounds of Cindy. Bergeron hasn’t looked back. Bergeron boasts one of the most impressive CrossFit resumes: In 2010, he competed as an athlete in the Regionals and CrossFit Games, and in 2011 coached the North East Regional and CrossFit Games Team Champions, CF New England. SWEAT RX caught up with Bergeron prior to the 2012 North East Regional competition to discuss his transition from athlete to coach and the evolution of the role of the coach in CrossFit.

CrossFit Coach A shoulder surgery in 2011 solidified Ben’s transition from competitive CrossFit athlete to coach. While he is unable to say unequivocally whether he prefers competing as an athlete or coaching, he is quick to affirm that he loves coaching at least as much as being an athlete, and accepted the role with open arms. This seamless transition came naturally as Bergeron had previously assumed the player-coach role on CF New England’s team in 2010. Bergeron considers the coaching role as being of penultimate importance to team success and notes it is the most underrated aspect of CrossFit team competition. While a player-coach may be well suited to identify issues with movement standards and assist teammates in improving skills, he believes there are a number of unintended negative consequences that often arise as a result of having player-coaches. For instance, the playercoach is more likely to have bias in their decision-making. Bergeron states that the player-coach will often want to be included in WODs during competition, whether or not they may be the best suited for that particular WOD. They may

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also select training WODs that focus predominately on their individual strengths or weaknesses rather than selecting training WODs that are most valuable to the members of the team, as individuals and collectively. Perhaps the most important indicator of a team’s success, according to Bergeron, is their ability to communicate effectively under all circumstances. Team members must use both verbal and non-verbal cues. The ability to utilize these cues can effectively translate into more efficient transition times between team members and movements. This can mean seconds off the clock and the difference between first and second place. It is the intangible – the little things – that win championships. If a team of six incredibly talented athletes is not prepared to sacrifice personal glory and fully commit to the team’s success before their own, the team will inevitably fall short. For Bergeron, it is the coach’s role to ensure that the team is working together. They are put into situations during WODs where they practice subtly communicating with each other, learn each others body language, and when to back off or to push each other through a movement. Bergeron also works with his athletes on movementspecific transitions and mental training techniques. Training programming includes a mix of WODs where the team members compete against each other and “team WODs” which place more emphasis on transitioning between movements and working together as a cohesive unit. In competition Bergeron will have the final say as to which team members will perform movements, but is quick to point out that this is a democratic process that involves an open discussion amongst the team.

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<< world wod >>

Team Captains Bergeron also stresses the importance of team leaders or captains. These team members are often left to assume the role of coach once the action begins. Bergeron points out that the coach’s role is extremely limited once 3-2-1 – GO is called. The lack of control over the WOD once it begins is by far his least favourite part of coaching. He likens the Crossfit coach to a director of a play saying that once the action starts “you jump into the audience like everyone else”. Once the coach is in the “audience” the role of the team leader or captain becomes of particular importance. Bergeron believes that these leaders or captains develop naturally and he does not select them himself. The team is quick to develop its own culture and the leaders and captains will be easily identifiable. For Bergeron, while it is not the coaches’ role to select the leader he may meet with them to discuss their role and responsibilities.

CrossFit New England CF New England team members generally train Monday to Friday and rarely do multiple WODs per day, except when leading up to competition. The team members adhere to a reasonably strict Paleo diet approximately 80-90 percent of

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the time. None of the members eat perfectly but try to live balanced and healthy lives. CF New England also works on team building outside of the box by participating in activities as a group which may include anything from getting together for their weekly meal, going on a weekend getaway or discussing a book they are reading together during their Tuesday meetings. Whatever the case, it’s all in name of team building. Bergeron admits that a championship team does not come over night. It takes hard work and he and his team members don’t take anything for granted. Effective communication and camaraderie are keys to success but ultimately nothing is guaranteed. Crossfit New England only won one WOD at the 2011 Crossfit Games – the final and most important WOD. They may not have had the best individual athletes in the entire team competition but worked together to put the team before themselves when it counted the most. While it currently may be the exception rather than the rule, Bergeron believes that in 3 or 4 years all teams contending for the CrossFit Games will have a dedicated coach. If the success of the 2011 CrossFit Games Champion CF New England is any indication of the benefits of having a dedicated and knowledgeable coach, then there is little doubt that he is right.

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slug << community >>

Diary from the CROSSFIT GAMES CANADA EAST REGIONALS

2012

words & photos byMARIE-LYSSA DORMEUS

After

starting CrossFit about a year ago, I had my first experience at a competitive CrossFit event at the Canada East Regionals competition in Mississauga. This was by far one of the most exhilarating experiences I have had as a spectator and supporter. The Canada East Regionals was a roller coaster ride on many levels.

TEAM COMPETITION The L’Usine teams dominated the category, with all three – L’Usine CrossFit, L’Usine Montreal and L’Usine Ottawa – taking the first event by storm placing first, second and thrid, respectively. In Event 2, the heavy load of pistols, rowing and hang cleans gave the teams a good beat down and we saw CrossFit Cambridge in first, Reebok Firepower in second, and

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again another top 3 finish for L’Usine Ottawa. Event 3 allowed for additional contenders when the relentless effort of the CrossFit Select athletes pushed through to allow them to take 1st place, propelling them to a second overall standing behind L’Usine Ottawa. Speculation continued about which team would take the two tickets to Carson after Event 4 when L’Usine CrossFit finished 1st place, followed by CrossFit Select in 2nd, and L’Usine Ottawa and CrossFit Laval tied for 3rd. All eyes were on L’Usine Ottawa and CrossFit Select for first and second place. In Event 5, Paul Tremblay took the crowd down with his record 255lb snatch. However, his team, L’Usine Ottawa, finished in 8th for the event. CrossFit Brossard finished firstt with Rachel Leblanc-Bazinet’s 145lb

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slug snatch, a PR of 20lbs for her. L’Usine CrossFit came in 2nd, and CrossFit Select followed closely in 4th, moving them up to 1st place overall. It appeared that CrossFit Select and L’Usine Ottawa would represent Canada East at the games at that point. However, a dramatic 11th place finish in the final event pushed CrossFit Select to 3rd overall, and it was L’Usine CrossFit and CrossFit Laval who took first and second place in the end.

TEAM CHAMPS 1. L’Usine Ottawa 2. L’Usine CrossFit 3. CrossFit Select WOMEN’S COMPETITION From the first event everyone could feel the competition between Camille Leblanc-Bazinet and Michele Letendre as they both set world records for Diane. With Bazinet taking first place at 2:04 and Letendre for 2:05. Lacey Van Der Marel set the record straight about her intentions for the regionals with a strong third place at 2:41. The duel between Bazinet and Letendre continued in Event 2 with pistols and hang cleans on the menu. It was Bazinet who took first with a 12:45 finish, followed by Letendre at 12:51. Elma Ducic followed closely in third with 13:34. The wind shifted in Event 3 with heavy BD snatches and sprints when Marie Eve Pilote set the time to beat in the earlier heats. However, it was pretty clear after a few reps that Letendre’s consistent technique and pace would set her in front of Bazinet, who seemed to

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struggle with her rhythm. Letendre took the event finshing at 5:32, but Rebecca Clinger Smith surprised everyone with 3sec short of the first place at 5:35. Bazinet placed 4th in this event. Bazinet fought back by finishing in 17:15 in Event 4, but with Letendre coming in at 18:08 these two competitors were tied for first place. In Event 5, the Snatch Ladder and Double Under, Van Der Marel and Kendra Johnson set the bar at 145 to beat. Both Letendre and Bazinet nailed the 155 and then both missed 160, but instead of trying again Letendre went straight to the Double Unders which gave her extra points over Bazinet, who missed her second attempt at 160. With Letendre leading into Event 6, the final battle began. The result was Letendre holding on to first place, followed by Bazinet in second and Van Der Marel securing a third place win.

Women’s Champs 1. Michele Letendre 2. Camille Leblanc- Bazinet 3. Rebecca Clinger Smith MEN’S COMPETITION In the battle of the titans, Albert Dominique Larouche made it clear to everyone that he was on a mission to own the podium after he took Event 1, Diane, by storm and finished at 2.13. Matt Lefave responded by placing first in Event 2. Jeff Larsh established himself as a potential Games ticketholder after chewing and spitting out Event 3 with a mad time of 3:43. But the big surprise came during Event 4 when Dan Bosco came out

of nowhere and finished first place with 19:03. Day 3 was the moment of truth. With Larouche in first place with a solid lead, Larsh following in second, and just a nine-point lag by Lefave and Jonathan Laniel, who were tied for fourth. The final battle would be the decision maker. Event 5 was one of the most exciting moments of the tournament. It was like a scene from the film GLADIATOR when Marcus Aurelius entered the arena with his crew. The snatch requires the perfect combination of strength and finesse, and nerves were revealed by many. Kyle Charbonneau set the number to beat hitting a 235lbs snatch before the final

heat stepped in, but no one made it past 225lbs. When Larsh missed his 225lbs snatch, despite his personal best of 265lbs, the door was open to all competitors. All eyes were on the final heats. Lefave was on a mission and established his pace from the get go. Fierce, poised and relentless, Lefave chipped away and finished ahead of Larouche in this heat. Larsh placed 11th in this event, tying with Lefave for second place overall, however Lefave’s final success smashed the tie-breaker and earned him the second spot for Carson.

Men’s Champs 1. Albert Dominic Larouche 2. Matt Lefave 3. Jeff Larsh

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The Canada West Regional Excitement, disappointment, and a moment of personal growth For every

single athlete who competed in the Canada West Regional competition at the Richmond Olympic Oval in B.C., the weekend was an emotional roller coaster. Here are a few snapshots from the ride:

Parker and Meredith: A battle One of the most exciting head-to-head battles in Richmond was ongoing between Lucas ‘Teen Wolf’ Parker and Jeremy Meredith, as the two took turns beating each other all weekend long. The first event, Diane, belonged to Meredith, who placed second overall behind Jason Cain, while Parker took down the second event. The battle really heated up on Saturday morning during the 100-pound dumbbell snatch event. The aptly named Teen Wolf showed up in Richmond with an overpowering beard he had been growing since last September, and pretty

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much muscle snatched the entire event with speed and fluidity. Meredith, who was in the lane next to Parker, impressively kept up, snatch for snatch. It came down to the final sprint, where Parker dove and rolled across the finish line, beating Meredith by a mere two seconds. Heading into Sunday, Meredith had three points on Parker. The crowd went nuts watching both men hit snatch after snatch with perfect precision and veteran confidence. In the end, Parker held on and hit a 265-pound snatch, while Meredith managed 255 pounds – good enough for a second place finish. It came down to the last event. Both men had pretty much secured their standings to return to California this summer, so it was simply a matter of what colour their medals would be. They battled hard: Parker edged out Meredith, but it was only enough to gain one point. He needed two.

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photo: Caragh Camera

By Emily Beers

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The final result: first: Jeremy Meredith. second: Lucas Parker Rematch: California. Undeniable Disappointment One of the great disappointments of the weekend was when 2011 CrossFit Games competitor Jason Cain was forced to pull out of the competition after the fourth event because of a back injury. “My back seized up on the 85-pound push presses,” explained Cain, who still felt neurologically fried even two weeks after the competition. Cain isn’t sugar coating his disappointment, “I really thought this was my year. I was fitter and stronger than ever before,” he said. But it was the volume over the course of multiple days that got to him, “Those WODs were fine for me on their own, but I just don’t think I can recover quick enough. When I was twenty, sure I could wrestle seven matches in two days. Now I do one WOD and I’m good,” said Cain.

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Cain isn’t ready to think about his future plans in the sport, but he also isn’t ready to give up,” “[Chris] Spealler said he only does one workout a day, and he’s my age and smaller. He’s my inspiration to keep trying,” added Cain.

Personal Growth: Missing the Games by one spot When you miss the Games by one spot, your friends and family don’t know what to say to you. They beat around the bush, confused about whether to congratulate you on your efforts or comfort you with a hug. The truth is, I didn’t need to be comforted. What I took away from my Regionals experience was as powerful as making the Games would have been. Many of the most significant moments in my life have come and gone so fast and it’s usually hindsight that allows me to see moments of personal growth. During the last event of Regionals, I found myself in the middle of a fleeting

moment and was able to freeze time to recognize it as a significant moment of growth. I entered the last workout in second place. In theory, it was a good workout for me – all of the movements were ones I considered strengths. However, my body felt like a corpse. I almost needed the jaws of life to get me out of bed that morning. It was going to be a long 17 minutes. Those 17 minutes are still vivid in my mind. My first muscle up felt like I had already done 30 muscle ups. “Uh oh,” I thought. “Ok, regroup. Keep calm,” I continued to pep talk myself. I looked up at one of my coaches, Craig Patterson, in the stands. He smiled at me. “Take your time between reps, kid,” he said and I nodded. I took a deep breath and hit another max-effort-like muscle up. I realized at that moment that for the first time in a competition, I was staying calm and controlled when

things weren’t going my way. Physically, I was in the process of getting the shit kicked out of me, but emotionally, mentally, I was winning this battle. The old me would have been panicking, throwing her shoes, losing her mind, but there I was, about to lose the lead I had worked for all weekend and about to let a trip to California slip by. Then I looked into the stands and saw my CrossFit Vancouver crew. I was going down rapidly, but could still see the love in their eyes. I was overwhelmed and got a bit choked up mid-workout. It’s not everyday you get to look over and see your friends and family, some even with tears in their eye, cheering for you, wanting it for you. After the competition, Patterson and his fiancé gave me a card congratulating me. In it, he wrote, “Congratulations Eunice (my nickname). You’re almost a real person now.” I knew exactly what he meant.

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<< community >>

Team BC: Down to the Wire 3 points shy of a shot at Games glory By Simon Damborg

Photos: Caragh Camera

The Regionals

turned out to be quite the roller coaster ride for Team BC: We almost didn’t have a team at all, but after coming together we found ourselves reeling at the end of Day 1. We actually had a shot at continuing to Los Angeles. Unfortunately, the end result was a frustrating 3 points shy of making the cut, but nonetheless we’re insanely proud of each and every one of our team members and what we accomplished that weekend. That weekend, we proved to ourselves and everyone at the competition that we could take down the top teams across all types of events. Finishing 3rd in both events on Day 1 left us sitting in 1st place overall, but we knew we had our work cut out for us as the coming events were tailored to strength teams. Day 2 started with one of the toughest workouts of the weekend for many teams (ours included), which required a 100 lb dumbbell snatch (1 arm) performed 10x (alternating arms) then a 50 yard sprint and back, followed by a female team member doing the same with a 70 lb dumbbell, repeated three times. Christine and I had been practicing this all week and were looking pretty good for the event – but the fact of the matter was, we were up against some teams with extremely strong females. Even though Christine beat out a number of the top individual women in

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this event, the other teams’ strength put them ahead. We ended up 12th in the event dropping us to 6th overall after Event 3. The second event of Day 2 was a brutally long chipper involving lots of pull-ups, squats, and shoulder-tooverhead work. The two athletes who completed the previous dumbbell snatch workout had to sit this one out, as each athlete had to compete every day. Jen, Charlotte, Ben, and Tom plowed through the high reps of this workout. Again, the consistency of the team allowed them to stay up top as the women maintained an amazing pace through all 150 pull-ups, allowing the guys a good position for their start. We finished in a tie with CrossFit Fraser Valley (aka Hybrid Athletics) for 3rd place, which left us still in 6th after Day 2, but with a gap in points closing between the top teams and us. Event 5 was the snatch ladder. Consistency kept Team BC in a much higher position than we expected on the workout, as every one of our girls was able to nail the opening weight for women of 105lbs. In fact, Christine and Charlotte managed to nail the 115lb snatch as well. Our boys all put up solid numbers with a 175lb snatch from Tom, 195lbs from Ben, and I managed 215lbs myself – narrowly missing the 225lb. This left us 5th in that event.

Event 6 was the final chipper for the teams, involving muscle ups, wall balls, partner carries, and box jumps for both the male and female athletes. We knew this was a good event for us, as our female team members had no problem with muscle ups. Tom and I did our best to complete the work as quickly as possible to let the ladies do their thing. Christine and Jen annihilated the movements and carried us into 2nd place behind Taranis, as one of only three teams that completed the entire workout in the time cap. It came down to the wire but team Synergy Strength and Hybrid managed to beat enough teams to hold onto their leads ahead of us by a mere 2 and 3 points. Team BC finished 3 points shy of going to L.A., and 2 points shy of a podium finish. Is that upsetting? Absolutely. But from the moment we saw that light of having a shot at winning, we all knew we were going to have to put everything on the table to try and make one of those top spots. And we did. I am so proud of us and what we were able to accomplish as a team. We all pushed ourselves harder than we thought possible. Special thanks To my fellow team mates: Ben Highmore, Tom Highmore, Christine Kopr, Charlotte Reiher and Jennifer Dober and our many loyal supporters.

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Upcoming events July 28th, 2012 Threshold Open,

Presented by CrossFit Toronto This event is for CrossFitters, athletes and anyone else who loves a good oldfashioned throw down. It will test strength, conditioning, athletic skills and strategic play. Join your fellow athletes on Sat. July 28th for the team format event. Two divisions to choose from, this is an event anyone can participate in and a great place to test yourself - so what are you waiting for?! Date and Time: Sat. July 28th 8am-5pm Format: Team Divisions: Recreational and Competition Entry fee: $390/team (after June 2, 2012) Location: Woodbine Park Registration deadline: Sat. July 14th Registration site: www.thresholdopen.com

July 28th, 2012 Underground Series

Wasaga Beach, Kelso Conservation, Centennial Park, Downsview Park. This unique 4 part series is the first of its kind in Ontario. Competitors can demonstrate their athletic skills outside the box at 4 challenging venues. First Event: July 28th Location: Wasaga Beach â&#x20AC;&#x201C; Main end. Between 3rd and 2nd streets Registration: 7:00am-9:00am

BUILDING A STRONG COMMUNITY THROUGH EXCELLENT TRAINING, UNIFIED IN THE PURSUIT OF REAL FITNESS.

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Official site: www.ugseries.com

August 12th, 2012 Transition CrossFit City:

Oakville, Ontario

Phone: 647-284-5901

At CrossFit Montreal, we train with functional movements, not with machines. We train at high intensity for a short period of time; no long slow walks here.

TATTOO. 577 king st.w. toronto, ont. m5v 1m1 416.850.8227 blacklinestudio.ca

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4850 Saint-Ambroise, Suite 100, Montreal 514-678-6867 info@crossfitmontreal.ca

www.crossfitmontreal.com

Masters Mettle â&#x20AC;&#x201C; Crossfit Masters Athletes this is your day! Competition & personal bests for any CrossFit athletes 40+. Fun & competitive! The expected age categories are: 40-49 years, 50-59, and 60+ years. Where: Transition CrossFit, 2334 Wyecroft Rd Unit B11, Oakville, ON When: Sun. August 12th 8:00am Cost: $75 Official registration site: www.transitioncrossfit.com

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events August 17th-18th, 2012 The 2012 Sweat RX Championships FINALS at the Metro Toronto Convention Centre within the canfitpro tradeshow will be an Epic Throwdown and a ‘must see’ event! Top crossfitters from across the country will be competing in the individual “Best of the Best” for a piece of the $13,000 in cash, prizes and glory! The Affiliate Team ‘Rep Your Box’ event will also host the best competitors from the East and the West going head to head in RX’d and Scaled divisions, with the best team winning the top prize of an all expenses paid trip to the 2013 CrossFit Games in California! Community, camaraderie and crazy competition will

be the core of this event! Even if you you’re not going to compete, this is going to be a great weekend. Come out and cheer on these incredible athletes, meet top Reebok sponsored athletes, pick up some new gear and join us for a wicked after party on Saturday night. If you think you are fit enough to join in - sign up onsite for the Kaizen 50/50 Sled Barrow Challenge - 50 burpees, 50 backrows for time! Get a top time and win some cool prizes! Come get inspired! www.sweatrxchampionships.com

August 18th, 2012 Element CrossFit presents The First Annual Take 2 Partner Challenge

Metro Toronto Convention Centre (canfitpro) Sweat RX and Element CrossFit are teaming up to bring you an old school, fun and accessible partner competition featuring great, challenging workouts and even greater partners at the Metro Toronto Convention Centre, what more could you ask for? Multiple workouts over the same day, awesome swag, solid prizing and an exclusive athletes-only after party will make for an incredible day. Take 2 workouts are designed to be accessible to athletes of all ability levels like the CrossFit Games Open. For more information and registration sign up visit www.elementcrossfit.com or e-mail challenge@elementcrossfit.com Sample Workout Difficulties 1)

3 rounds of: 500m Row, 15 Deadlifts 155/115, 15 Box Jumps

2) 5 rounds of: 1 min Max reps thruster 75/55, 1 min max reps

pullups For time: 50 Burpees, 50 Kettlebell Swings, 50 Wall Balls

Saturday, August 18, 2012 8am - 5pm Location: Sweat RX Championships, Metro Toronto Convention Centre Team Requirements: One Male, One Female Divisions: Open Date:

Time:

For inclusion in our events listings please forward event information to info@sweatrxmag.com

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CrossFit Girls Kick Ass

Breaking with common ideas of beauty and body image, CrossFit women tap into a wealth of empowerment through physical strength and a fresh perspective.

A Force to be Reckoned With by Caroline Wolf

Taking care of oneself

physically, emotionally and nutritionally will turn your world upside down, including your perspective on what healthy and beautiful should look like. I chose CrossFit and it transformed every aspect of my life. It has rewired my brain, and I have a new vision for what I strive to become. What a far cry from what I used to be… I wanted to be thin; now I proudly show off the definition lines in my shoulders and abs. I wanted the pounds to decrease on the scale; now I gladly watch them increase on the bar. I exercised out of desperation; now I crave the

feeling of a sub-5 minute Fran. I ate for comfort; now I eat for fuel. I did Zumba, aerobics, cardio machines, and wasted my time; now I’m a crossfitter.

I thought sweat was gross; now I bask in hardearned sweat angels. I felt insecure about my physical capabilities; now I feel empowered. I used to follow; now I lead. I made excuses; now I show others how to get rid

of theirs. I caved under pressure; now I know discipline. I claimed ignorance on nutrition; now

knowledge is power. I compared myself to the other women around me; now I stand confidently, looking

forward.

photo: Nicole Bedard

I dreamt of doing things; now I just do them. I was limited; now I’m unstoppable.

This is my new definition and my perspective of what a beautiful, healthy, capable woman should be. I’ve been permanently rewired and never plan to go back.

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SFITTERS MADE BY CROS TERS FOR CROSSFIT

Visit one of the following locations to gear up for your next WOD.

Sport Chek West Edmonton Mall

Sport Chek Richmond

Sports Experts St-Jean

Sports Experts Rockland

Sport Chek Upper Canada Mall

Sport Chek Kelowna

Sports Experts Downtown Montreal

Sports Experts Carrefour Laval

Sport Chek Polo Park

Sport Chek Londonderry

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Sport Chek Halifax

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Sport Chek Sunridge Mall

Sportchek.ca

Sports Experts DIX30

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Sport Chek Place D’Orleans