What Has CrossFit Foundations Done For You?

We asked a few recent newbies for some feedback on their “Foundations Experience”.  We hope this helps more Soon-To-Be-CrossFitters gain more confidence on their journey!

.

Stephanie Swayne

Before I tried crossfit, I boxed competitively for 7 years and then became a fitness instructor. I considered myself to be fit, but I was so bored and frustrated with my workouts, that I was prepared to pay for quality personal training, just to spice things up. Someone recommended that I try crossfit, and I was skeptical at first that I had to take lessons before joining this gym! However, I gave it a try, and everything about the foundations program and my time with crossfit since has been amazing!!! All of the trainers are so qualified and skilled that I feel like I am getting the highest quality personal training, with the added benefits of the camaraderie of the “firepower team”, all at a very very low cost as compared with personal training. And really, I feel like I get as much attention as I want and need – more would be too much!!! I recommend crossfit to anyone. The foundations program (and the rest of the month free) are also “scalable” (like all crossfit workouts) such that when I would be coming straight from teaching a spinning class to a foundations class to work out with others of all fitness levels, we would all enjoy a great workout together!! I am VERY glad that I found crossfit!

_______

Jason Gervais

I found FirePower when I searched online for “Personal Training Milton”.  I watched some videos, which looked extreme and pretty intimidating but after reading a lot of the content I got excited about the workouts and the fact that it’s like personal training without the high cost of over $60 per session.  Foundations gave me a taste of just about everything we do at FirePower.   It was the most intense workout I’d ever experienced but I left feeling invigorated and wanting more!  It only took a few weeks for my wife to start noticing results in my shoulders and back.  I had never felt as good as I did by the end of the first month and decided unequivocally that I was going to be a CrossFit enthusiast.

Now I’m in my 3rd month at FirePower and enjoying every minute of it.  I’m working out at least 4 times per week and feel myself getting stronger and fitter.  I’m 37 years old and have never been in such good shape.  I still have lots of room for improvement but I know I’m in the right place to get it.
_______

Christine Tavener

Before I did the Foundations program I would look at the Workout of the Day (WOD) and systematically dismiss the possibility of being able to do anything on it with my simple checklist: too hard, too heavy, too high, and then I’d figure ‘To hell with it’ and give up before I even tried. There are days when I still feel that way, but now I know I can do whatever the WOD is. Doing Foundations made me see I am much stronger and more capable than I thought. I might have to scale the WOD or it may take me longer, but doing it at all has more dignity in it than not trying. Is it possible to get better value than that?

________

Paul Oldershaw

The thing for me was once we showed up for that first session with Kim, I knew I was going to be around for a long time.  The way she explained and showed us how Crossfit was different than what we’d all seen as “working out” before was a total sell.  The fact that each subsequent orientation session was in fact an ass-kicking workout was surprising, but also refreshing.  Too many times have I packed it in early because I’d felt I’d done enough that day – it took Kim and the rest of the Firepower team to convince me that the only way to get stronger was to push myself far further than I would normally have.  It’s been nearly 4 months now, and I’ve lost 30lbs.  Every week I get leaner and stronger.  The weight loss is nice, but I have also noticed a huge increase in my performance in sports like Ultimate, Hockey, and mountain-biking (which was my main reason for joining).  Combine that with an overall increase in energy, and just a satisfying feeling of being able to “do things” better, and I can honestly tell you that showing up for that first session with Kim on March 20 was one of the best decisions I’ve ever made.

_______

Alex Wong

I have never been able to do any olympic lifts before Firepower CrossFit.  I would always go to the gym and workout on my chest, back,
shoulders and arms.  I rarely did any leg workouts as most of them consisted of lifts.  After getting introduced to CrossFit and going
through the Foundations Program where I was taught all the proper movements of the olympics lifts it has become part of my workout
program.  I never thought I was going to be able to do all the lifts but after a couple of months I was seeing huge improvements on my form
and strength with the help of all the knowledgeable trainers at Firepower.  Not only do I feel stronger physically but I feel stronger
mentally from all the workouts, as you are able to challenge yourself and have trainers at every class to push you out of your comfort zone.
I don’t see myself going to any other gym other than Firepower unless I move far away as the trainers and members make it a wonderful place to push ourselves to becoming better athletes.

Defining People…Defining Moments: Jay & Tammy’s Story

Tammy & Jay’s Lifestyle Change.  How putting a little FirePower into your life can make a BIG difference!

Jay and I joined FirePower Training in October and cannot believe how becoming members of FirePower can change you both mentally and physically. I just had our second son 6 months ago and was trying to work off the excess baby weight I put on (80 lbs of it) and over the summer with Jay’s busy schedule he was slowly adding the pounds.

He decided to check out the facilities one day and asked how many classes in a day you could do.  George replied I don’t think that your body will be able to do more than one.  We both decided to try out a week of the beginners class and have never been in so much pain, I think child birth was easier. After that week we were addicted.

.

In only a few short months I have noticed such a big difference in Jay. In the 16 years that we have been together he has never looked better. We would like to thank the trainers for always being there to guide us and of course, yell at us when we need it. Actually, the real reason was we were having nightmares of George yelling at us when we got back for being out of shape in only a week.

It has become a lifestyle change for us,  when we were on vacation we continued to keep up with our workouts everyday, using dumbbells to do kettle swings, workout benches to do box jumps.

We have not changed how we eat, what we have changed is making sure we get to workout at least 5 times a week. It has become such an addiction that we try to find someone to watch both the kids so we can go at the same time or we will do a switch off. Even on days when we are so tired we make it in and we feel awesome after the workout. Each day is a challenge, but each day we get stronger.

.

I have attached pics of us…Jay at a size 42 and now a 34/36….me at a size 12/14 and now a 5/6.

Tammy

Tonya’s Story: Building A Believer

Hi Crossfit,

I hope that everyone can appreciate the bravery it takes for a woman to publish her measurements but I would like to share my journey so far in the hopes of encouraging someone else to stick with it, there are lots of new faces lately.

My first time at Crossfit, I did a tabata workout with Kim, I almost died….I mean I thought I was literally going to have a stroke.  I could hardly walk for a full week afterwards.  It took me a month to get my nerve up, and my husband insisting, before I went back to really try it.  You see, Roland had already been bitten by the bug and was a full-on member of the cult.  He kept after me to come back and try it.  Took away all my excuses and made it possible that he would attend in the morning, and I could attend in the evenings.  Volunteered to take the kids, do the laundry, whatever it took to get me in there (thanks babe)…. That first class, was it ever hard.  I was in tears when I left.  It was brutal.  But I went back the very next day.  And kept going and going.  It didn’t take too long before I could feel it starting to take hold.  The addiction.  The punishment.  The feeling of pushing yourself and challenging yourself like never before.  Feeling strong, confident.  Mentally clear.  If I went a day or two without a class, I felt off-course.

I started measuring myself the first time almost a month into it.  Here are my results so far:

Date:                                    Oct 25/09                                    Nov 5/09                        Jan 8/10

Waist                                    37”                                                36.5”                                    35.5”

Hips                                     41”                                                40                                    39.5”

Bust                                    39”                                                35.5”                                    35”

This of course is nothing compared to my ability and improvement in my squats, weights, and running.  I still have a long way to go.  I have goals set and once I reach those, I will have new goals.  This is a lifestyle that my husband and I have now adopted and are completely committed to.  Crossfit may be the hardest thing you’ve ever done but the rewards to your health and well-being are immeasurable.  The team atmosphere, the support of the trainers, and the encouragement of the members I have been lucky enough to meet have been such a tremendous source of inspiration.  I thank you for getting me back on a path to feeling healthy and strong.  You guys rock!

Tonya Link

FirePower Note: This is from January 2010.  We’ll get Tanya to keep us posted of her progress and update for March. We’re SUPER PROUD of you Tonya!

Families Who Play Together, Stay Together

The FirePower Family is Strong!!

Family values are at the core of our business…from the Savard family, to the Arnold family, to our FirePower family.  It infiltrates every decision we make about business including class times, who teaches when, and who we attract as members.

You may not realize but the idea of “FirePower” came from George’s and my desire to simply A) have a place to workout together; and B) have an environment our twins (6 months old at the time) could grow up knowing family time, health, and hard work.  FirePower Boxing was born from a hobby we loved and wanted to share with our community using a small 10ft wide room inside a high school, and then grew into the FirePower Training facility and culture you know today.

Families Who Play Together, Stay Together

This has been our business motto from Day 1.  We strongly encourage other families to join us!  Very few sports allow families to sweat it out side by side in a class together, encouraging each other, making fun of each other, getting fit together. Husbands/wives, sisters/brothers, mothers/daughters, fathers/sons, etc.  New to us this year is our Super Kids program, taught by CrossFit parents, and finally allowing young children to play too.  This fall, we’ll be continuing with our after school program again.

Here’s a list of SOME of our FirePower Families who play with us:

• Chris & Tracy Hummel
• Scott & Jordan Kerr
• Jeff, Dan, Michelle, Andrea, Alyssa, Alisha Ramlogan
• Carmen, George, Vicky, Alex, Adam Schembri
• Grant & Chris Fowler
• Kim/Randy Smith + 3
• Mellyssa DaSilva, Jason Enriquez, Maria DaSilva
• Doug & Joel Herder
• Brad & Andrea Maguire
• Zena & Steve Reynolds
• Trish, Chris, Connor Lamont
• Jason & Tammy Vallaire
• and more!

Family time is the sole reason FirePower doesn’t currently have Sunday classes. We’ve been protective of our need for recharging our family after a busy week.  Thankfully as our FirePower family grows with volunteers, this will soon change and we can offer Sunday workout times.

Starting in August, look for bi-monthly FirePower Family Days on Sunday afternoons.  Just like Family Day in February, we will have family-friendly WODs, kids CrossFit area while parents workout, BBQ, music, and laughter.  The way a Sunday should be!

Thanks FirePower Family for letting us be part of your family.

Andrea

A Day of Firsts

First great effort from everyone this morning. We are finding our strengths and weaknesses with these workouts! 

Kim – great work with the red band on those ring dips you are 90 percent there!

Jen – Handstand push ups – like Kim you are 90 percent there, great work with the bands, we will have you cooking for the CrossFit Qualifiers.

Arlene – First day doing a full depth squat, now you know how, there is no going back! 

Jon – from Mississauga Fire and CrossFit Element, thanks for coming in and sharing your vast knowledge base and patience, we are happy to have you with us, whenever you can make it. We hope to see Jon around a bit more helping us out. 

On another note, I’d just like to give huge props to Jenny who comes in every morning and grinds away at these workouts.  For the Elizabeth workout she moved 85 pounds in a squat clean 45 times! Two weeks ago when we started doing squat cleans with Jenny, she maxed out at 65 lbs.  Her great technique and strength coupled with her perseverance are an amazing combination and optimizes the CrossFit mentality.  It may have taken her twice as long as some other people with lighter weight, but she challenged herself and got closer to the prescribed weight. I admire that work effort, especially since it is before she has to go start a 13 hour workday.  She lifted more weight and did more work then any other women in the gym today.

Way to go Jenny, you are awesome!

Hopefully every day when you come into FirePower CrossFit you are learning new skills, working on your technique, becoming stronger mentally and physically. This is your gym, we are just the conduit to help you achieve your goals. 

Keep it up!

Mike & Tracey Hector Welcome Home The Twins!

Congratulations to FirePower’s fav paramedic Mike Hector on the safe arrival of Connor and Tyler.

Birth was on Mar 19/09 @ 11:12 and 11:14.

In the picture, Left side is Connor( 6.5 lbs), right side is Tyler ( 8.5 lbs) and big brother Owen ( 22months) on the far left.  Daddy with his shabby Habs shirt needs to get with a real team.  Hope you like the Leaf jackets Mike!  There’s more where they came from!!!!!! 

Season Opener – April 4! Emma’s 2009 Season Gets FIREPOWERED!

She’s done the hard work, now it’s her time to shine…

We’re super excited to see FirePower athlete and professional jockey Emma-Jayne Wilson launch her new 2009 season on April 4th.  Emma has put in a solid effort in her first off-season of using CrossFit.  She’s fit and she’s mentally ready.

Keep an eye on her web site for race days and times.  Emma-Jayne Wilson

We’re planning to have a FirePower invasion of Woodbine Race Track in May to cheer Emma on…and maybe win some cash!!.  Watch our site for day(s) and times.

Photo credits:  Michelle Yu and Dave Landry.

Member Achievement Spotlight: Jordan Kerr

Commitment and dedication pays off.

Just ask 15 year-old FirePower athlete Jordan Kerr.

Jordan has spent the last 4 years training with Team FirePower, perfecting his lift technique, dramatically increasing his CrossFit conditioning, and developing a champion mentality for on the ice, on the football field & in the boxing ring.

In June 2008, Team FirePower coached Jordan to an impressive first win of his boxing career.  This decisive win was against an opponent with over a 1 ft height advantage!!  His 3 months of CrossFit conditioning and his intensive boxing & sparring training was strongly noticed by the 300 audience members and even the TV commentators.

Since then, Jordan has focused on his CrossFit training and lifting with impressive results.  With his current body weight at 138lbs, here’s a sample of his current Olympic Lifting PB’s:

• Deadlift:  305lbs  (220x his body weight)
• Hang Clean:  195lbs
• Squat: 305lbs

Jordan also participates in FirePower Hockey – an intensive summer hockey program for OHL and NHL athletes.  His fitness level far exceeds the million $ athletes he trains with!  If you happen to catch a glimpse of Jordan training, you’ll see an example of focus, commitment, passion and an awesome attitude!

Check out this video of his 305 squat! mov00926

Member’s Success: Nancys Leap of Faith!

Yesterday I had the opportunity to work one on one with Nancy.  I wanted share what happened with all of you in hopes of inspiring similar feats.  Nancy has been with us since day one, and anytime a WOD came along that called for box jumps, Nancy would grab a 12 inch box.  This was not because of her lack of ability, but simply because she feared failing and somehow injuring herself in the process.  Well yesterday like a villainous schoolmaster I was determined she use a 20 inch box.  Those of you that made the workout know it was 50 grueling rounds.  She began jumping cautiously and gradually became more comfortable with the higher jump.  When she was finished, soaked with sweat, and breathing hard, I explained how many box jumps she had completed.  The subsequent grin would have lit up downtown Toronto during the recent blackout!  I then secured her promise to no longer use the 12 inch box.

I’m sharing this story because many of you still use the kettlebell you started with, or are still doing jumping pull ups instead moving to the next level.  Many of you sometimes begin a WOD with a certain weight, then strip off plates when the going gets tough.  Now, I know some(most, okay all) of these workouts are tough, but you need to listen to us when we tell you that you can do more!  When you come in next time, use the next size kettlebell, try pull ups or ring dips with bands.  Tell yourself the you will get stronger and don’t take no for an answer.  If you are stalling in your progress, ask yourself, when  was the last time I changed my weight, box, etc.  When you see Nancy in the gym tell her to keep up the good work!

Julie’s Story…

My first day was June 14th, almost died. (Keeping in mind I was still playing soccer and going to Good Life 3x a week.  I even had hired a personal trainer).  I couldn’t walk for two days after the work out but went back later that week.

By the end of September I had lost 23lbs and went from size 12-14 to a 7. The real only diet changes I made were the Usana Meal Replacement shakes for breakfast and sometimes lunch.  If I wanted a bag of chips, I had them.  If I wanted a chocolate bar, I had one.

CrossFit did for me in 3 months what three years of going to the gym couldn’t do.  My endurance in soccer is better, my agility is better and my strength is better. I LOVE Crossfit and I LOVE boxing!!  It isn’t a chore, it’s an addiction.  It’s hard but fun.  The environment is encouraging, fun and friendly unlike any fitness centre I’ve ever been too.  It makes a world of difference in how you feel about going.

Julie Cascagnette, December 2008