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


We don’t really know how disruptive the flow will be during the Squamish Valley Music Festival so we are over preparing and changing the schedule up a bit so that if you get stuck in a traffic jam you will have a little flexibility.

Here is the weekend’s schedule:

THURSDAY: Open gym and PL are cancelled
FRIDAY: Open gym times with a programmed workout are 6am-9am and 4:30pm-7pm. You are welcome to show up any time within that range as long as you are done by the time open gym is done.
SATURDAY: Open gym with programmed workout 7am-10am.
MONDAY: Back to normal

Clinic: Normal schedule. Make sure to give yourself lots of time to get to the clinic.

*** Please ride your bikes if possible.




We were waiting for a good chance to blog about Kale and since yesterday was his 18th birthday it seems like the perfect time! Happy Birthday Kale!

The reason we want to mention Kale is that he was our first ever CrossFit Kid at the age of 13. He came to 6am classes with John and Paula and rolled with the adult crew like it was no big deal (his witty humour actually far surpasses most of us). We have learned a lot from Kale.

This June he graduated from high school and was valedictorian. Word on the street was that his speech couldn’t have been more authentically him. Kale has a strong charisma and amazing attention to detail. He is an incredible artist and has been accepted to the Emily Carr University of Art and Design for the fall. His same attention to detail shows in all of his movements in the gym. He has always put effort into moving really well and recently jerked 215# beautifully… we are guessing he might be the only person in his university class that can do that.

Thanks Kale for spending your teenage years growing inside our gym, we certainly have enjoyed having you around :) We wish you so much success in the next part of your growth and learning!

xo Heather, Jesse and the rest of CFS



Quick update about the status of our fall CrossFit Kids classes. The fall semester will run from the first week of September until the week before Christmas for a total of 16 weeks. Monster Minis (6-12 yrs old) will continue on Thursdays from 5-5:45pm and Minis (3-5 yrs old) will continue on Saturdays now starting at 9:30-10am.

MINIS are currently full (but accepting waitlist) with the following kids confirmed:

* Campbell
* Sienna
* Lilian
* Scarlett
* Nash
* Lila
* Riley

MONSTER MINIS has room for one more with the following list confirmed:

* Alex
* Rebecca
* Spencer
* Ayden
* Abby
* Maya
* Rhys
* Rylan

If you would like to add your child to the waitlist for this semester please contact me via email at heather@crossfitsquamish.ca. I will be looking for final confirmation from enrolled kids mid August.