iphone-5-birthday-640x480 6 Years ago Jesse and I created a vision for CrossFit Squamish and made a commitment to creating a space to make people happier and healthier. 5 years ago we opened our doors. It’s been an experience that is difficult to describe, and has been more fulfilling than we could have ever imagined. We could never have guessed the depth of the community that has formed. When we were in Ontario a few weeks ago we visited my old summer camp that just had it’s 90th anniversary. The walls oozed with history and culture. It made us realize that CFS is still in it’s infancy, and its hard to imagine the culture that will continue to establish over the next 10, 25, 50 or more years :)

Thank you to everyone (past or current) who has ever been a part of our community or spent time in our gym. The essence of our CFS culture is made up of the efforts and emotions you have left in our space.

Here are this month’s anniversaries:

5 YEARS… that is an amazing commitment. Give them a high five and a sincere congratulations :)

* Krista
* Hitman Sr.
* Jamie P.
* Mike
* Jen W.
* Matt K. (though he became full time with us in the new year)


There were no Foundations that month :)


* Kathy
* Devon
* Fury


* Nic
* Robyn H.
* Fraser


* Dan
* Patrick


Yesterday I had a great conversation with someone who has just hit a major milestone at CrossFit Squamish. She was talking about the people from her Foundations who had stayed and remembering those who hadn’t. She then said “I &*$%#@! hated CrossFit in the beginning”, so I asked “why did you keep coming then?!”. Her answer was so honest and amazing that as soon as she finished speaking I asked her if she would take 5 minutes to write it down for me so I could share it. I know first hand that coming to the gym hasn’t been easy for her on many levels. We have had more than one “fight” before a workout (“I can’t”.. “You’re going to at least try” type conversations), and because of that I have also had some of my favourite coaching moments with her when I have witnessed her discovering her own abilities. Knowing her journey is what makes her current feelings towards her experience here so interesting to me. Enjoy… and if you can relate, I hope this gives you some motivation :)


“When I first started coming to CrossFit I dreaded the workouts, which is different from dreading coming to CrossFit – I never dreaded coming to CrossFit per se; I loved the idea of CrossFit and the friends who I would always see there, so actually showing up was never a problem. Once there, however, I would look at the WOD and my stomach would sink. And I would HATE doing the WOD. I would actually feel anger, and frustration, and more than once almost tears during the workout. I had such negative thoughts: CrossFit was stupid; the movements were stupid and worst of all I was not strong enough to do them. These negative feelings persisted for months — probably close to six months, which, when you think about it, is a long time to kind of hate something. And even though I felt this way, I still showed up (four times a week most weeks!) and somehow I always managed to survive those dreaded WODs. Luckily, I am no stranger to this very type-2 style fun, so when I wasn’t in the middle of a totally heinous WOD I could appreciate with my rational mind the gains I was making in terms of my overall strength and fitness (and my friends kept telling me how great my ass was looking, which also helped a bunch!). So I kept going, and I got stronger, and I got better, and eventually those negative thoughts stopped dominating my mindset during WODs. My whole attitude towards CrossFit finally – after months and months of persistent negativity – changed. Instead of hating difficult challenges, for the most part, I embrace them. Now when I get to the gym and see a really difficult workout, I get stoked to see how well I can do. Why? Because the more WODs I survived (albeit barely at times!) the more my perception of my abilities shifted; where once the WOD’s reminded me of how weak I was, they now show me how strong I am.

This sounds super cheesy, I know, but CrossFit has really helped me (is continuing to help me) turn my fear of failure into an opportunity to grow, and learn, and just be better (metaphor for life??). Whenever I fall into those periods of self-deprecation, I actually think about my CrossFit journey because it reminds me that I am much stronger than I sometimes think I am. Hey, if I can make it through 3 rounds for time of 50 wall balls/50 calorie row, well, I can make it through anything (Yes, I still remember that WOD, Jesse. It is burned in my mind. Forever.)! To be clear, that wasn’t a joke — I seriously feel this way. So the next time you think you %$&*@! hate CrossFit and never want to go back, just remember that those feelings will eventually pass and what will remain is a courageous, strong, and basically way more awesome version of yourself…who also happens to have a phenomenal ass. ;)

*** Congrats to those of you who didn’t have a twisted love for the uncomfortable side of CrossFit from day 1. Your commitment is an amazing demonstration of will power.



Next Friday is the official 5 year birthday of CrossFit Squamish. It kind of blows our minds actually.

(click on the pic for an expanded view… its worth it. Last night I asked Daryn if he could throw some little thing together. He did some internet/facebook detective work and this is his small masterpiece!)

Here is the plan… Jesse and I will host 6 regular classes during the day: 6am, 7am, 9am, 4:30pm, 5:30pm and 6:30pm (plus Ellen with the teens at 3:30!). Each hour class will run a game of “CFS FAMILY FEUD”. The details will be explained to you on the the day of, and as per usual costumes are well respected (items will also be available for borrow) and you will be participating in fitness. These classes are open to all CFS athletes (PLers too), and to those of you who aren’t currently training with us but still follow along with what we are up to and like a good celebration :) . The game is designed to be broad and inclusive and actually makes a great first wod back into the gym if you haven’t been around much lately. CrossFit Kids are welcome as a buddies/consultants to you in the game and can also participate in the fitness components.

We will also be honoring our first athletes to hit their 5 year anniversary with us! Treats will be provided but let us know if you have any fun snacks you want to bring to share. If you don’t have a current pass and need us to sign you into a class message us!

This officially kicks off fun indoor gym event season as CFS……. (which also means dress up season)

Heather & Jesse


2 DAYS: This crew quite literally rolled out of Foundations on Sunday!

Find this new crew in classes!

Find this new crew in classes!

Matt F.
Jason C.


Jen M.
Campbell (Minis)
Riley (Minis)
Andrew P. (trains with Jayde)


Josh (Teens)
Alicia (Teens)
Rebecca (Monster Minis)
Lauren (Jayde’s Girls)


Vanessa Doak

4 YEAR: There were no Foundations that year in September


“Jayde’s Girls” is a young girls performance training group for girls 10-13 years old on Tuesdays and Thursdays from 3:45pm-4:45pm at CrossFit Squamish.


This is a new program (since last spring) for young girls wanting to add specific gym training to their routine to help improve performance in their individual sports. Its a small group enabling more one on one attention and is programmed with performance as a priority (as compared to our regular CrossFit Kids classes that are more broad and general in programming). In an effort to reduce the group personal training cost for these girls we are opening up the session to a few more girls but the goal is to keep the format more like group personal training than a large class.

* Next 4 week session starts Tuesday Oct 14th


This 1 hour class is programmed to help young girls develop, build, and improve on skills that will help them with their sports and lives outside of the gym. The classes focus on a range of skills including safe strength training, gymnastics, balance, speed, power, agility, endurance and… of course some time for fun as well! The girls are expected to work hard and understand their training. This is a program that requires attention and effort.


“10 years after highschool I am more involved in a sport than I ever have been. I found CrossFit 3 years ago and it re kindled the competitive athlete in me. Some pieces came naturally to me and others I have had to work on harder than I ever could have imagined. I compete for CrossFit at a national level in Canada and have goals to compete on the world stage. My athletic journey feels like it has just begun again. Not everyone has the opportunity to feel so strongly about a sport that it can make you smile, feel proud, scream for joy, and other days break you down and make you want to cry. I feel lucky to have that passion for sport and want to enable others to grow up and feel the same. From each training session, whether good or bad, you gain something and move forward to become a better stronger you.

My goal with this group is to help young girls realize how much they are capable of, ask them to push themselves, make goals and work hard to become better at the sports they love. Becoming a better athlete inside and outside of the gym can be challenging but it is possible to keep it fun. There are so many pieces to being better and starting at a young age can be a huge advantage; and I think it is really important for young girls to have female athletes as role models. I want young girls to grow up always involved in some kind of sport, or doing something they feel passionate about!”


If this program sounds great for a little girl you know please contact jayde@crossfitsquamish.ca and give us a little info about her background, current and past sports and goals! Pricing depends on the number of girls in the group. Contact us for more information.

- Heather & Jayde


On Saturday, October 18th there will be two gymnastics classes hosted by Louise Eberts and Jayde Quilty.

* The first class is a “Foundations” style class with a focus on basic skills. This is great for anyone who wants a refresher from the beginning, or those who are newish to CrossFit and would like to review the basic skills, or those that want to learn more about specific bar work that shows up in workouts!

* The second class will work on progressions for more advanced skills like handstand pushups and muscle ups.

Please read the attached poster for more details and sign up on Mindbody under “EVENTS!



This is a Save the Date notice for this years Christmas Party….


We’d like to invite you to join us for a formal and intimate evening at CrossFit Squamish on SATURDAY, DECEMBER 13th 2014 from 7pm-1am.

Our objective is to bring together our CrossFit Squamish family, spouses/partners and close friends for a formal (or of course your favourite Christmas sweater), festive, but atypical family reunion type gathering. The event will be for ages 13+ and post dinner time. It will be licensed (cash bar), DJ’d and loungey with evening snacks and desserts. Our Christmas Party committee (that’s right, we have meetings) is well into planning activity pods and relaxed social zones.

So save the date and book your babysitters now! Ticket info (deadline and pricing) will be posted once we have fully established our organizational framework. Our goal is inclusive; a relaxed social time spent with our tight little community, but also to host you for a special night with treats and fun activities.

- Love your Christmas Party Committee


On Saturday we performed a heavy single clean (full squat receiving position). As Jesse explained we will be doing another one in a month as a re-test. You will be working through technique pieces in class over the next month that will help with your overall technique, but there are also other factors like mobility that have a substantial effect on your success. When people put significant effort into their mobility (clinical assessment, treatment and then specifically prescribed mobility) the feedback I get is that the movement they have been working on just feels smoother or easier even when it’s heavy. I often hear “I don’t know what happened I just felt really good today”. Mobility creates a subtle (and over the longer term significant) change in positioning that can have a dramatic effect on the flow of the movement.

Jesse at Coach B.'s gym in Southern California, 2011

Jesse during our visit to Coach B.’s gym in Southern California, 2011

The difficulty in receiving a heavy clean in a full squat is that it asks a lot of multiple joints all at the same time in a dynamic moment with little margin for error. Tissues that don’t move well affect how a joint articulates and therefore how the joints stack in that demanding position. Understanding your own mobility limitations is important so that you can most effectively mobilize (general work outside of training time and specifically before your session with the lift) to prepare yourself. The frustration for people with doing mobility seems to be the time it takes. It takes commitment and time to do a really good job of rolling and stretching an important and stubborn piece of tissue or joint range. But the reality is that you don’t need to mobilize everything in your body all the time. Lots of your tissues and joints are doing just fine. The key is to know YOUR pieces. Your areas of focus can definitely change over time (especially as a particular joint in the chain gets more efficient), but what we notice as health care practitioners is that through repeated assessment it becomes clear what really needs to be focused on as the key pieces. For the most part this is determined by what positions your body goes through daily (sleep, work, exercise) and has been through over a lifetime.

So when we look at a complex movement like the clean we need to identify how your joint and tissue limitations are affecting the overall movement. If you have a history of ankle sprains you probably have some scar tissue in the joint and some overworked muscles around the joint, and that can really limit how your ankle (and therefore knee… and hip… you get it) articulates in a squat. If you commute to work and then sit at a desk all day your hips are probably your zone to work on. And if you have a history of shoulder injury or sit at a computer a lot your rack position probably needs some work.

With that all said (I just realized that was really a synopsis of what I do in clinic every day!) here are some mobility pieces that I like to recommend for the parts associated with the clean. I won’t go into detail here about HOW to do these because we do them regularly in class. If you don’t understand one just ask a coach to go through it with you. I will break it up by zone. You don’t need to do these every day… a few times a week should suffice and be careful not to grind away on tissues that have just been worked hard in a workout (you can create a treatment inflammation response on top of a workout inflammation response which can overload the tissues ability to repair).

* The goal of rolling and stretching just prior to a workout is to get the blood flowing and to reduce the limitations in range of motion that will inhibit the required movements.
* The goal with rolling and stretching immediately post workout and while the tissue is sore is just to get the blood moving and gently re-align the tissue.
* The goal of rolling and stretching at home in front of the TV (when you aren’t workout sore there) is to break some stuff down and give it time to repair before you next use it. This is the time to really get at those sticky nasty spots.
* I am a huge fan of rolling and then immediately following that up with a stretch of that tissue or joint range to help realign it. People seem to really love the foam rollers and lacrosse balls exclusively but that is only one piece of effective mobility.


* Like I just mentioned above, how you approach (intensity) each of these mobility pieces depends on your timing and goal.
- Roll the bottoms of your feet with a lx ball
- Stretch the bottoms of your feet by carefully sitting on your heels with your toe pads on the floor
- Foam roll (or I like the black PVC best) your calves getting at all angles… sides, top corners, achilles
- Do your calf stretches of choice but I recommend doing them in a straight knee position first and then bent knee position after
- Roll the fronts of your shins (I like to use a rolling pin for this and put my foot up on the coffee table)
- Banded ankle mobility (check in with me to see if you are doing this correctly…. less is more and often I see people wiggling around and bending too much with this one… its a gentle glide!)
* I often do a set of goblet squats pre doing this ankle stuff and then again post to feel the difference it makes.


* Again, the specifics of what you need out of this depends on you, this is just a general guideline for the clean.
- Pre cleans sessions use the foam roller to mash around the glutes (especially the sides) and the quads and TFLs (which I call hip pockets for a simple reference).
- Also foam roll your hamstrings, adductors and quads. The part of the adductors I mean here is the part at the back and inside that gets stuck to the hamstring especially up near the top. I roll this like the hamstrings and then rotate my leg in to get the adductor magnus (there are muscle diagrams upstairs if you need a reference).
- Wide leg banded adductor stretch with a really flat low back (I save this one for post workout and recovery sessions only).
- Glutes stretches (seated twist, figure 4). Get us to go over these with you if you aren’t totally sure you are doing them correctly).
- As part of your at home mobility I am also a big fan of using the lx ball to get into the TFL hip pocket by laying on my side (almost on my front though) with the hip slightly flexed (be careful… this one can be really nasty if you haven’t done it much).
- Couch stretch for quads and bench (or sideways couch) hip flexor stretch (again check in if you aren’t sure what you are doing).


*This one is also complicated… there are a number of different limiting factors:
1. Your Spine:
- If you are stuck in a rounded upper back position from working at a desk a lot (get one of us to actually check the curve of your spine before you approach this one) and are missing proper mobility in T-spine extension you need to open this up. This isn’t a common as you would think in our environment so talk to me, a coach, Karen or Tonya and we’ll get you going in the right direction with that.
- If you have a flat T-spine that is actually stuck in extension (more common that you would guess) we need to get you mobilizing this differently to allow for proper scapula and shoulder movement. Again talk to us.
- If you don’t fit into either of the above two you probably don’t have to spend much time on spine mobility for the clean and can work more on shoulders….
2. Your Arms:
- Roll your lats well. Go upstairs and look on the muscle picture so see how big and expansive the lats are. They like to stick to the ribs so visualize that you are peeling them off the ribs (add some lateral movement with the roller while you also mash it down).
- Banded lat stretch, and do lots of ranges here to find the sticky spots… again feel like the tissue is mobilizing away from the ribs (this will also help with breathing in workouts as your ribs will have better mobility for expansion in heavy breathing)
- Roll your triceps… and while you are at it hit all that messy stuff at the back of your shoulder. There are so many tendons that cross each other at the back of your armpit that if they get all stuck together it makes it very difficult for the arm to move forward into the rack position. The “lots of ranges” part of the banded lat stretch above helps with this zone. Turn around and face away from the bar with your arm overhead to get stretch the tricep.
3. Your Shoulder Blades:
- The scapulas need to glide well (into a rotated and forward position) to get a good rack position. Using the lx ball to roll along the inner edges of each shoulder blade helps to get this tissue moving (this will also help with retraction required to receive a weight over head).
- It’s also key to keep the traps and levator scapulas mobile so that the top corner of the scapula can rotate properly. Using the ball in the traps and then following it up with the KB trap stretch is great.
4. Your Wrists:
- Make sure the above shoulder pieces are in check first and then investigate the wrists
- Use the travel roller (my favourite for this) to roll your entire forearms from top to bottom and all around the sides and near the elbow. There are way more muscles in there than you would ever guess.
- To stretch your wrists plant your hands flat on the floor with your fingers pointing towards you. You can add some rotation by playing around with where your elbow pits face.
- Partner rack mobility exercise pre cleans session.


You don’t need to do all of this all the time. Figure out your pieces and project those. Let us know if you need some guidance. This is a general guide so if there is something that pertains to your squat clean mobility that I haven’t covered let us know and we can point you in the right direction. Make sure you are doing your mobility correctly to make it effective.

Good luck!




1 Year:
Susan (transplant from Whistler, she was one of the first people we met there! Her real number is something like 6 years.)

2 Year:

3 Year:
Duke (transplant from CF Vancouver)

4 Year:
Tanya (transplant from Whistler)



2 year: (They are all CrossFit Kids!)

3 Year:

4 Year:
Nils (transplant from Whistler so his total is also something almost 6 years ish)

Two of the above mentioned people (plus another few that you will recognize) are in this photo taken after the last class I ever taught at CrossFit Whistler. As you can see some things haven’t changed at all…. click on it for a nice close look!



The gymnastics seminar with Louise and Jayde went so well the first time that we are hosting another on Saturday, August 23rd. This time though they will be broken into 2 session times: INTRO and ADVANCED. Please click on the poster below for details! Sign up is first come first serve in Mindbody under “EVENTS”. Talk to Jayde if you have questions about which group you should be in.

Gymnatics Poster