* Ali
* Carmen

* Jill
* Peaceful Paul

* Steve
* Kris


* Frenchy

* Clint
* Kristy
* Daphne
* Parky

* Ed
* Bowen (Kids)


Tonight at 5pm the final Open workout will be released. I sent an email to a few local media sources earlier this week to let them know about the magic (I didn’t use that word) that has been happening at CFS on Friday evenings. I showed Jayde the email yesterday and her reaction made me realize I should share it with all of you. Not only is this the final Open workout, but it’s also the last chance for a little while for us to come together to cheer on so many of our competing athletes. The next step (Regionals) is amazing and exciting in its own way but we will only feel so attached to a few people there. Here is what I wrote in my email:

“Jesse and I would like to invite you to a really exciting community event happening at CrossFit Squamish (38930 Mid Way) this Friday evening from 6:45pm-9pm. The CrossFit Games Open (www.games.crossfit.com) is an online qualifier for the CrossFit Regionals (May), and ultimately the World CrossFit Games (July), that consists of 5 weekly workouts that people perform in their local gym. Athletes compete and log their scores against over 200 000 people worldwide, and specifically the rest of Canada West (1 of 13 regions worldwide), in hopes of qualifying for the Canada West Regionals in May at the Richmond Oval.

At CrossFit Squamish we have 42 of our athletes registered for the Open and have created a weekly event out of it on Friday nights so that the athletes can compete against each other and with the support of family and friends. The evenings have included registered judges for the workouts, tons of supporters (up to 50 spectators each week), cooked food provided by Cliff and really really loud cheering.

What is exciting for us at CrossFit Squamish is that we currently have 3 athletes that are in a position to qualify among of the top 48 men and 48 women in Canada West to compete at Regionals. One of our coaches at CFS, Jayde Quilty, is currently sitting in 2nd place in Canada West (out of 1900 women) after 4 of 5 workouts, and 65th on the Worldwide Leaderboard (out of over 65 000 women)! She has not only secured herself a place at Regionals but is hoping to be one of 2 women who will qualify in May to go to the World CrossFit Games in California this summer. In 2013 Jayde finished the Open online qualifier in 11th and placed 6th at Regionals, missing qualifying for the World Games by 4 places. You can imagine our excitement this year!

Andrew Slater, another CrossFit Squamish coach (and Whistler Ski Patroller), is currently going into the final workout in 38th place in Canada West. If the workout goes well for him this week, this will be his first time qualifying for the Canada West Regionals. Brad Burling, another athlete of ours (and owner of local company Burling Builders), is sitting in 51st place in Canada West. It is well within his reach to do well this week in the final workout and also qualify for Regionals for the first time.

What is really exciting and inspiring is that the other 39 CrossFit Squamish athletes competing in this event are Squamish locals including teachers, nurses, moms, grandmas, Quest University faculty and business owners. The atmosphere that is created in these events is hard to describe in words. We strongly encourage you to come check it out. The workout details are released at games.crossfit.com at 5pm on Thursday evening. Heats at CFS start at 6:45pm on Friday. The final heat with our elite competitors will be the last heat of the evening (roughly sometime around 7:30-8:30pm as heat lengths depend on how long the workout is).”


All current, past and future CFS members and their friends are welcome to come out on Friday night. We encourage you to wear your reds and blacks and CFS gear. Your support means so much to the athletes. Please park on the street if possible!

Heather & Jesse


“Where are you and Jesse going again?” is the question of the week for me in clinic so it’s time to give a little run down of what we’re up to for the two weeks we’re away in April. Originally I thought we might just slip off to Cincinnati without really explaining much, but then this morning I thought maybe a little online update would be a good idea. Coincidentally, I had a small breakdown during training today related to the trip. It’s been a looong time since I have written a blog post with personal content in it so it’s time for a little sharesies (I was allotted and stuck to my 2 minutes for bio at the Gym Meeting and Jesse took at least 8 so here is me making up for my lost 6).

My frustration in training today turned out to be a great catalyst for a mindset shift. It always feels vulnerable to share personal feelings on the internet (the internet is so judgey these days don’t you think??), but if you put it out there then maybe someone can relate and be provoked to think about something in a new way. The “process” of training for something is really my personal passion. It’s stimulating on a personal level and I inevitably learn stuff that ties into my work. In the grand picture it is just fitness but, like the CrossFit gym, we know it has more layers of importance than that. And in our own little bubbles it’s something that we invest a lot of time and energy into and that in itself makes it important enough to spend time thinking about. Those of you who were around 2 years ago when I trained for and ran the Angeles Crest 100 mile race know that I take my fitness journeys seriously and get very engaged in the process (it’s a luxury in life that I am grateful for). In many ways this is the 2 years later update to that story.

I came out of that race with some pretty serious adrenal fatigue and a significant strength loss (backsquat down 50#, bench press down 15# and deadlift down 30#). I decided in January of last year that I needed to kick start the strength building process and I moved onto a full powerlifting training schedule. My muscle tissue had become so accustomed to the slow twitch recruitment from running ultras (even though I was CrossFitting full time) that the last year and a bit has been a very long, slow recovery process that has made me lose it more than once. I didn’t even match my old lift PRs until late last summer. Things progressed well through the fall and I felt good about my results in the fall PL meet in Seattle. I took a little break to do “CrossFit” for 3 weeks before the Taranis comp, competed there on the team, and then went straight to Hawaii. While we were away I got an invite from Laura Phelps Sweatt (strongest powerlifting woman in the world, teaches the CrossFit Powerlifting cert, co-owner of Sweatt Shop/CrossFit Conjugate in Cincinnati, amazingly lovely person) invited me to come and compete in the 2014 SPF Women’s Pro/Am Powerlifting meet. If it were a bad after school TV show about powerlifting I would think that it was a giant set up for me to get ridiculed…. how’s that for a crack in self confidence?! But it’s not (I can only hope at this point) and that’s just how lovely and inclusive Laura is. So… like I do with any big opportunity presented to me… I mention it casually to Jesse like it’s a proposition, and 4 minutes later say I’m doing it like it’s a fact.

So that’s where we are going. Cincinnati, Ohio for the meet on April 12th. The last 5 months have been game on. Powerlifting programming is really really hard work for many many hours a week. We look like we are dawdling around and sitting a lot but the energy output is exceptionally high. There are pieces (let’s be honest… 2 of 3 lifts) that I am really happy with right now; and there is one piece that is testing my patience and capacity to withstand repeated failure that’s at a threshold that I am unfamiliar with. The hard part about lifting is that there is absolutely nowhere to hide from your weaknesses. I find in CrossFit that if you aren’t high level you can bury them a bit in a wod and pick away at them on the sidelines. In powerlifting you train the same 3 lifts (in variation) and their accessory movements every single week. You make the lift or you don’t. Pass or fail.

Here is where I get all sharesies with you in hopes that you can take pieces of it and relate. My bench has been stuck at the same PR for 2 years now (minus the huge dip and recovery after AC). I feel like all I do is train that lift and everything around it goes up including the accessory work, but not the lift. My analytical side has been more than stimulated with trying to figure this one out, but my ego is damaged by it. The plan in my head was to have it all fixed by this meet (this is when the problem started) and go to Cincinnati with respectable numbers (this is what showed how naive I was about what goes on in Ohio, the powerlifting nucleus of the world haha). Today’s training session exposed that the gains that I have hoped for with my bench are not there yet. This began a tiny little pity party that turned into a negative head space really quickly. It’s quite remarkable how fast it can escalate. Probably one of my favourite aspects of coaching is working with head space and internal dialogue so its really interesting (in an incredibly annoying kind of way that leads to talking to yourself) to see it happening to yourself in real time.

I usually sport psych myself out of funks but today Jesse and I had a talk that had a character reminiscent of mile 40 in my 100 miler. Today the conversation went something like… Jesse pointing out things that seem really obvious and I would say to someone else but somehow have forgotten, a couple of statements like “you know, even if you benched 160# you’d still get crushed” (sounds mean but is actually quite a reasonable point), a few statements about me having no idea how amazing an environment we are going to for learning, and a couple of reminder points about how long and slow a training curve can be. Why is it so hard to put our egos aside sometimes and see the really obvious facts? I think we do this to ourselves in the gym a lot don’t we? We can lose perspective of the bigger picture really easily.

Cue the pile of self acknowledgements and subsequent realizations: I am a huge fan of experiences that push my comfort zone boundaries, but I think I have really knocked it out of the park with this one. I would say that over the last 5 months I have used a low grade level of nervousness to motivate me. Nervous is not a common feeling for me. Today I also realized that I have been carrying a significantly acute concern for not screwing up the whole thing in front of all of these world class female lifters, Laura and Shane, Jesse and… my whole gym. In no way has this been debilitating to overall training, but it sure did slowly steer me slightly off course in my head space and my expectations of myself. I say it all the time to people in the gym and today Jesse had to say it to me… unless you are actually an elite athlete, nobody really gets all that fussed (outside the moment) about what your results are. The key is to work hard and do what you need to do to make yourself a better athlete (physically and in your head). Trying to perform to meet an expectation that you THINK someone else has of you is a bit nuts when you really think about it. This whole experience is a good reminder to me of how important it is to know where you want to head as an athlete and why, and then to stay on course. This meet is a tool in my bigger plan, not the A event.

So now it’s game on again. I am going to Cincinnati to crush (in the little world of Heather) what I’m good at, play it safe with the bench and hope for the best in the meet. I’m going to soak up every single available piece of information out there about powerlifting and training from the people who are literally the best in the world at what they do. I am so incredibly lucky for the opportunity. And Jesse is over the moon, as you can imagine, about spending a week with people who are bigger than him and want to talk about lifting all day every day. He also says we “have to” have a grilled cheese donut.

Here is the promo video for the meet. No kidding I got a little nervous.

And once that’s all said and done we are heading straight to Red Rocks outside Vegas to climb for 6 days. (Clearly the second week of the trip only gets one sentence of this blog).



Mel K (“tall Mel”, “Quest Mel”, “7am Mel”, “not Mel who just had the baby Mel”) and I were discussing today that people have been asking for yoga and mobility classes again. So here is what we are going to try out for a while… we will do a blend of yin yoga classes (Mel) and specific mobility classes (me) a couple of times a month (likely one of each a month).

My mobility classes will focus on a specific zone (shoulder, hips, spine etc) for each class and you can bring your own lacrosse ball and foam roller. We will blend rolling and stretching.

Mel’s yoga classes will be yin based (the hold your stretches for a long time type) with a focus on what CrossFitters need most or what we need in particular that week based on programming. Here is Mel’s mini bio:


“Teacher training:
· 200-hour Hatha Yoga teacher training in Baja, Mexico
· Skeletal Variation and Teaching Yin Yoga, with Paul Grilley in Portland
· Trauma-Sensitive Yoga Teacher Training, through Yoga Outreach in Vancouver

My favourite style of yoga, and the style I teach most often, is yin yoga. It works for me in two ways. As a CrossFitter, the long stretches and work deep into muscles, connective tissue, and joints is a perfect way to aid recovery and maintain mobility and flexibility. Secondly, the time for meditation and breathing that comes with the long holds of yin poses is a wonderful way to help slow down my too-busy mind, and bring me back to being present in the moment.”

So… the first class will be yoga with Mel this Sunday, March 30th from 6pm-7pm at the gym. Each class will be a $5 cash drop in. You can sign in on Mindbody.

We are excited about this…. you really should be too :)




As we wrap up Food Group 2.0 we’re going to jump right into Food Group 2.1!

Who we recommend it to: Anyone who’s keen to make changes to their diet with the intention of positively affecting their health and performance (this can include weight loss, weight gain, but must include performance, health, and how you feel as priorities)

Requirements: current CrossFit Squamish athlete

Spots available: 12 (no extra spots will be added)

Duration: 5 weeks

Cost: $60

What will be covered:
-Each person will be provided with a base meal plan each week. The athlete will learn how to tailor this program to suit their goals and will be held accountable each week for their success.
-The athlete will learn how to make good choices and adjustments on the fly and be able to justify those choices.
-Athletes will learn how to time and manage their pre and post workout foods and supplements.

-All pre course material (online articles and videos) must be read/watched before day 1.
-Athlete will food log for the 5 weeks. Athlete will be able to set aside the time required to prepare food and eat. A laptop will be a valuable asset as we’ll work off Google Docs.
-Athlete will follow the plan each week that they helped build and be accountable for their food. Your payment gets you in, but only your effort will see you finish.

Meeting dates:
Sunday March 23rd 7:00 (at the gym)
Thursday April 3rd 7:30 (at the gym)
Thursday April 10th 7:30 (at the gym)
Thursday April 17th 7:30 (at the gym)
Wednesday April 23rd 7:30 (at the gym)
Thursday May 1st (individual meetings)

How do I sign up:
1. Go to Mindbody and sign into the Food Group class on March 23rd.
2. Go to Mindbody and under Services – Extra Programming – you’ll find Food Group
3. Purchase (but don’t purchase this if there isn’t room in the class anymore, we won’t bump the class number just because you bought one)



I’m excited to let everyone know that I have opened up some hours in my schedule for some one on one and small group training sessions! I am happy to work on any skills and movements you feel need some attention. Recently I have done some private sessions with people focusing on gymnastic skills and tuning up Olympic lifts. I have had a lot of personal success over the last year with my gymnastics skills. As coaches we learn a lot through personal experience and I want to share what I have learned; especially progressions and movement patterns that will help build strength and body awareness to improve technique and efficiency.

In the past I have heard a lot about my glutes not firing properly and the issues this caused to deal with. Coming out of an injury and re-building this muscle group from the ground up is something I feel confident helping others with. It’s a more common issue than most people might imagine.

With the CrossFit Open under way now is a great time to dial in and focus on those pieces that give you a bit of a tougher time.

If you are interested in booking some time please take a look at my schedule online under the Personal Training tab in Mindbody and you are welcome to ask me about other times if the availability doesn’t work for you. These sessions are available to both CFS members and non members :)



Kale, by far, wins most changed athlete in the 4 years that he’s been here. Does anyone else remember this day when we did Murph but he didn’t hear the part about breaking up the work however you need to so he just did the 100 pullups, 200 pushups and 300 squats in order… ie Iron Murph??!



* Ernie
* Kat
* Connor (you still count Connor!)
* Kale
* Danica
* Andrew


* Sean B.
* Vanessa D.
* Simon


* Lorna
* Matt L.
* Stewie


* Glen
* Laura


Alright all,

Here’s how the Opens are going to run at CrossFit Squamish:

Workout announced at 5PM
*all competing athletes and judges must read and watch the posted info on the CrossFit Games site.

Friday AM:
The heat schedule for Friday night will be posted on the CrossFit Squamish Facebook page.
*any changes or requests need to be made by 12PM. After that your heat time is fixed. Keep in mind that if the workouts are short (which they usually are) then you will all be in and out quickly regardless of when you start. Any athlete that has Regionals potential (individual or team) will need to have their workouts video’d and will likely be in later heats.

Note: the workout for all classes on Friday will be the Open workout. If you cannot make the evening time then you can get your workout in earlier in the day. If you MUST do it on Thursday, Saturday or Sunday please let us know.

Friday PM:
Heat 1 begins at 6:45pm. All subsequent heats follow as per duration and reset times appropriate for the WOD
*there will be a warm up posted and a coach in the warm up area, but the athlete must be ready 2min. prior to their heat beginning.
**this also means that the 6:45 class for the next 5 weeks will be cancelled.
***only registered athletes will be allowed to train after 6:45 (and Darksiders).

If you wish to be a judge please touch base with me this week. I’d like to roster 10-12 judges for the Opens WODs.

To be discussed only after the Friday night WOD.

One of the reasons we’re so excited about running the workouts on Friday nights is the ability for people to come down and watch our athletes compete. The first heat will begin at 6:45 with all other heats to follow in tight succession (the full heat schedule will be posted on our Facebook page Friday morning). We would encourage all our athletes their friends and family to come down cheer and check it out.

The road to the games begins in 3 days!

- CrossFit Squamish Coaches



Ok, even though I fear what might happen when I tuck this stirrup pant INTO my ski boot on Sunday I am also excited for the warmth that is created by the one piece ski suit and the flexibility of the spandex bottom half (good for tucking on the flats I assume?). There are two smallish suits up for grabs at the gym right now if you need one. Here is the plan: meet at the Creekside Gondola at 8:30am and take a safety in numbers approach to the rest of the day. If you miss us on the first meeting we’ll swing by the light board by the Roundhouse at 10:30 but that means you have to fend for yourself in your ugly/fancy suit for a bit and deal with awkward stares in the gondola. Play it cool like you are serious about your suit. If you need another meet up time text me at 848-8864 and we’ll figure it out. If you really can’t track down a onepiece or something equally outdated (I’ll be impressed with anyone that shows up in jeans, a Raiders windbreaker and a black beanie) just come anyways but know that you are now the weird looking one ;) See you Sunday!


This one has been in the works for a bit but we just needed to finalize some details for timing. Jesse and I are heading to Cincinnati from Tuesday, April 8th until the following Monday the 14th. That day we are going to fly directly to Vegas to climb for the rest of the week at Red Rocks. We are going to stay at the campground just outside the park (basic tent sites and bathrooms. Showers are at the community center close by and there is also a Whole Foods and great coffee shop really close by). If you haven’t ever been to this area before I can’t emphasize enough how awesome it is. The Hoover dam is close by, the park is gorgeous with great climbing, bouldering, trail running, road biking and hiking. A lot of the climbing is really beginner friendly (there is also a climbing school there) and our experience that time of year is really hot sunny days and cool nights. It’s a nice kick start to spring/summer.


We have talked to a few of you already in the gym who climb but we want to extend this invitation to anyone else who would like to come. This is a “you organize yourself and we’ll see you there” situation :) That said, we can give you a ton of info and suggestions about how to go about it. The other option for you is to book a Vegas hotel package for the weekend of the 18-20th and have a more “classic” Vegas trip.

So… the dates we’ll be in Vegas are April 14-21st. Talk to us if this is something that interests you.

Here are some pics from where we consider to be one of the more magical places on earth…. These are from April 5 years ago!

We got engaged way over (and up) there :)

We got engaged way over (and up) there :)




The campground

The campground