Client Stories: A 40 minute PR

 I was talked into trying CrossFit by my friend Brenda.  We did a trial together.  It was six months later when I decided to join up for OnRamp. I was interested in cross training to help improve my running and biking. At First, I didn’t think CrossFit will make much of a difference.  I thought I was pretty fit.  Until I had to do the push up, air squat, sit up, (pull up I think) for time.  I suddenly realized how weak I was, in my upper body and overall strength.  

 My impression of CrossFit has changed dramatically. I realize the benefit and importance of strength training, with regards to athletics and aging. I injured my knee and lower back 3 years ago, from running (not listening to my body, running through injury, and lack of proper off season training)  I was unable to participate in activity for about 3 months.  Once I felt somewhat better, I found that, I could slowly start working at building overall strength, by a committed regular regime of attending crossfit classes.  I scaled weights and movements for a long time, until I started feeling stronger.  My personality is move fast and strive to be competitive, so I have to work hard at making sure I am not forsaking proper form for speed.  

It’s been over the 3.5 years.  I have met some great people, and look forward to meeting many more.  The idea of other members cheering me on during class workouts, and being very supportive is encouraging. The coaching is basically one on one and I have learned so much. I appreciate the coaches supportive push to keep up the good work, and at the same time the corrective feedback if my form starts to suffer.

   Another bright spot is completing my first RX WOD, my first pull up, it took me 2.5 years (still working at it though, a long way to go) and stringing together Double Unders. I have come to realize change takes patience, and comes slow.  You almost don't realize you are becoming stronger.  Stronger overall, not just isolated.  Lower, upper, core and endurance.  It seems as if day to day you are taking 1 step forward and 2 steps back, but accumulated overtime, you do become stronger.  Every year (except when I was injured) I run a 25km trail race (called Pick your Poison).  Tough run with many big climbs.  Last year my time was 3:46:07.  This year it was 3:06:15.  A 40 minute difference, and I felt pretty good at the end.  I am really seeing the benefit of CrossFit.

My goal this year for CrossFit, is to continue to work on my weaknesses.  Being able to lift a little more weight during WODS (but keeping form) as well as becoming proficient at wall balls (blue ball).  I would also like to be able to complete a chest to bar, and link toe to bars and pull ups.  Most important is maintain fitness and continue improving on strength, as it helps to stay injury free.  I may try to participate in a competition down the road.

Coming to the gym day after day and being able to work out with familiar faces as well as meet new members is refreshing. (No matter what time of the day I come) I like that everyday is different in terms of the workout.  It's like a new challenge everyday.  I enjoy the element of competition if I choose to push myself that day.  

Lee-ann Dungate

You’ll Never Have Time

    There are probably a lot of people in Barrie right now that are interested in CrossFit, but claim they just don’t have time. And I get it. You're busy; so am I. There simply aren't enough hours in the day. Between your career, your kids, all the social events, and finding time for eating and sleeping, there isn’t a lot of free time left over to indulge in taking care of your own health and fitness.

But maybe with your health on the line, you can learn to rearrange that busy schedule and make room for some ME time. You can't wait for your schedule to open up, because it never will. You have to make the time. And one of your top priorities should now and forever be your health and fitness.

   Your ability to function day to day is what makes all that hustle and bustle possible. I can list a ton of reasons why you should workout. Looking good tops the list for a large portion of us, but what it really comes down to is your body’s ability to slow down the aging process. As we age, we slowly break down. Excess weight, poor nutritional choices, lack of mobility...they all contribute to speeding up that process. Choosing to do nothing with regards to your health is choosing to give up years off your life. Lets stay out of the old age home for as long as possible. Who's with me?

    CrossFit may not be the answer for everybody, but exploring avenues of fitness is. For most of us, the most popular solution is an inexpensive globo-gym membership. For some of us self-motivated individuals, this is a great and economical option. Having said that, the vast majority of people seeking fitness will have a hard time finding it there, primarily because of the lack of direction or structure. There’s a big reason why personal training and CrossFit group fitness classes help get the best results for it’s participants. You have a full time coach that teaches you, holds you accountable and holds you to a routine. You schedule accordingly. It gives many people the additional push they need to make time for their health. 

Finding ways to develop your strength, endurance, and regain the ability to perform functional movements expands an individual’s capacity for daily living. We are all busier than ever these days, so it’s even more important that we find ways that our health remain a top priority for us. When it comes to CrossFit, you gain so much more than just general physical preparedness (GPP). With a 1 hour class, 3-4 days per week, you can regain your confidence, as well as build a new and inspiring network of amazing people. Then you can rest easy, knowing you’re doing your part to contribute to your longevity. You may never HAVE time, so you need to MAKE time.

Wayne Legault

Owner/Head Trainer at CrossFit Insight

If you can relate to any of this then maybe it's time you schedule a No Sweat Into. Come in and lets have a chat about your goals and how we can help you.




 

 

Better Than Yesterday!

   I first entered the doors of CrossFit Insight on January 25, 2016. There was a number of events that brought me to needing a positive change in my life. Before starting CrossFit I felt out of shape, mentally weak, and self conscious. CrossFit has helped me develop all of this so I now view my overall health in a positive aspect. I checked CrossFit insight out on the internet several times but I was too intimidated to try it on my own. It wasn't until I overheard my friend Leyna talking about going that I decided to join her. From that moment, little did I know, my life would improve ten fold from that day.

   My first impression of CrossFit was that the coaches were welcoming, helpful, and motivating. Everyone introduced themselves - it was a very welcoming atmosphere.  During my first WOD I honestly remember thinking that I was going to die(but I didn't!) It was hard work but something within me and about CrossFit left me wanting to go back.  It hasn't changed, it's become better. I have made new friends and continue to meet inspiring and encouraging people. The coaches continue to motivate and encourage you to push yourself beyond your comfort level. Plus, I have seen amazing physical results over the last year and a half, which is a bonus!!

   With exercising regularly, watching my macros and clean eating, I now understand my body better and this has brought me to losing 25lbs and 17inches. I have become stronger both physically and mentally. My flexibility and endurance have also improved. I now know what I am able to accomplish when I believe in myself- thanks to the support from CrossFit Insight.

   There is so much that I am still working on. Physical and mental strength, flexibility, my overall health and, personal confidence. I go into each WOD with the thought of improving something. As they says Insight #betterthanyesterday. My favorite memory was the 17.4 open - (55)deadlift 155lbs.. I psyched myself up all day. 155lb was my one rep max... but if I could just get through 5 or 10... I would be OK... I finished the 55, I couldn't stop, and I didn't want to stop! With the encouragement and support of the CrossFit Insight family, I did it!!! Thank you!! 

Thanks for the opportunity and the journey! Jodes

10 Reasons Every Woman Should Try CrossFit

CrossFit is intense, it’s challenging and it’s fun. Here are 10 reasons you should consider trying it.

1. You’ll learn proper form. Have you always stuck to hand weights or avoided strength training all together? If you’ve worried about getting hurt or were never sure what exactly to do with your gym’s selection of plates and barbells, CrossFit is a great place to start. Most boxes require new athletes to complete a basics course that covers equipment usage, proper lifting form and commonly used CrossFit terminology.

2. Bored? Not anymore. CrossFit is made up of constantly varied, high-intensity movements. Which means that over the course of one WOD (workout of the day) you may be running, rowing, swinging kettlebells and working on gymnastic moves like ring dips and handstands. Coaches use the timer throughout the class and keep athletes in constant motion.

3. Measurable results (that have nothing to do with the scale). CrossFit is all about metrics, but you’ll rarely hear anyone talk about pounds (unless it’s how much they’re lifting). Most CrossFitters keep track of their PRs (personal records) for specific workouts and lifts via notebook or app, which makes it easy to see improvements in strength and stamina over time.

4. But that doesn’t mean you won’t look damn good. T he constantly varied nature of CrossFit means that every part of your body will get a workout, with specific emphasis on the glutes and thighs. Lots of squats, both with and without weight, mean a perkier butt. And an increase in muscle mass is a surefire way to boost metabolism.

5. Everything can be scaled and modified. Take a look at a typical class at any box and you’ll see a variety of ages, amounts of experience and levels of ability. Yet everyone’s getting a workout that’s HBD (hard but doable). That’s because scaling weight appropriately is encouraged, and nearly all CrossFit movements can be modified. For example, a new athlete may modify pull-ups by using an exercise band or opting for a lighter a kettlebell than the prescribed weight.

6. New workout buddies. Critics call CrossFit a cult, but anyone on the inside will tell you it’s a community. The best coaches and boxes create a sense of teamwork and camaraderie. It’s not uncommon for more advanced athletes to share training tips with newbies and stay behind to cheer them on while they finish a workout. And athletes who start CrossFit around the same time often form a special bond as they improve and grow together.

7. Efficiency. You know how it goes: when time is an issue, you either focus on lifting or squeeze in a few biceps curls after 45 minutes on the elliptical. If you’ve only got one hour to work out, CrossFit is your best bet. Most WODs include a mix of cardio and weight training. You’ll be surprised how fast you can accelerate your heart rate with a 10-minute mix of burpees, push-ups and air squats.

8. The opportunity to right the wrongs of gym class humiliation. Are you haunted by memories of the President’s Fitness Challenge? Did rope climbs give you nightmares well into your 20’s? CrossFit gives you the chance to confront all the movements that troubled you from grades K through 12, all in a supportive, non-judgmental environment. Good coaches will show you how to work towards challenging movements like pull-ups, handstands and rope climbs with strength-building exercises and progressions.

9. It’s like personal training, but more affordable. Yes, CrossFit is typically a significant financial investment. But, it’s much more affordable than sessions with a personal trainer, and you’ll still get many of the same benefits. CrossFit coaches make an effort to get to know every athlete so that they can help them with goal-setting. And, in every class, you can expect to receive guidance on form and technique.

10. CrossFit movements are functional. After a couple months of CrossFit, you may find activities like carrying groceries or changing the bottle on the office water cooler to be a lot easier. That’s because CrossFit focuses on functional movements: carrying awkward items, sprinting short distances, lifting heavy things from the ground. CrossFit training is, in many ways, training for everyday life.

Courtesy of Jenessa Connor

Is CrossFit Worth the Costs? Comparison

CrossFit has become a huge community filled with lifetime supporters, die hard Rx junkies, and strong mama’s, but is it really worth all the hype and more importantly is it worth the cost?

 

Average Cost of a CrossFit Membership

CrossFit is often compared to the traditional globo gym and personal training community, but how does it stack up against them in cost? The average gym costs roughly 30 – $70 per month. Not bad compared to the $125 of an average CrossFit monthly membership. But let’s look a little closer, there must be a reason so many people are willing to pay the extra change for a CrossFit membership.

Lets also note that for personal training at a traditional gym you are looking at roughly $40-$70 per session with the trainer.

 

The Perks of a CrossFit Gym

Lets break it down. The traditional gym has roughly 300-100 members depending on the size and location. Their are roughly 3-4 trainers or staff members working at a time. These trainers and staff members are not obligated to watch you, teach you, or make you better. They’re pretty much a waiter answering your requests and on rare occasions working with members one-on-one for extra money and personal training.

How can you get better, and improve your fitness? It’s up to you. You will have to program, and plan your workouts for yourself and hope for the best. Hope for the best? That’s no way to treat your body and your health. For someone who has no knowledge of how to program a workout, or what to do to improve their fitness, this is where the dollar stops. Your gym membership and $60 bucks a month are paying for rent, and your floating around without attention and without improving yourself.

 

Could your dollar be spent better? Yes!

The average CrossFit gym is $120 a month with multiple class options throughout the day. Classes last 1 hour. That means your in and out in 1 hour. Trust me, it’s enough time to get a lot done! A CrossFit gym typically holds classes ranging from groups of 7-10 or less. In each class there are 1-2 CrossFit coaches watching, observing, and teaching you the correct techniques for each movement in the workout. They know to watch for dangerous and injury causing movements like: Your knees coming in while jumping, dangerous rounded back, and more. You will get attention, and you actually feel like you are learning how to workout. Your time is not wasted, you will receive attention from knowledgeable coaches, and its all included in your membership!

What Type of Environment Are You Paying For?

This is one of the biggest differences in the traditional gym vs. a CrossFit gym. Huge name brand gyms might have fancy locker rooms, showers, and smoothie bars, but CrossFit has something money can’t buy. Community. The CrossFit community is something talked about in almost every “Why should I join CrossFit?
article, video, and commercial. This ” Community” consists of CrossFit beginners, professional athletes, soccer moms, pregnant ladies, teens, kids, professionals, doctors, chiropractors, grandparents, parents, and more! Each class consists of a group of members after the same goal, improving their own fitness. They are friendly, welcoming, and genuinely cheering you on. It is not uncommon to see partner workouts weekly! Sounds fun doesn’t it?


The Bottom Line: CrossFit is more expensive than the traditional gym, but its worth it!


Complements of Natasha Hawkins

Sign up for you free trial week at CrossFit Insight today! Make change happen.