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  • Fitness for the Kids! All you need to know about CrossFit Kids Program

    Coach Shoko If you’re a parent, you’re probably always looking for a good physical activity for your child. This can be a challenge especially when your child is not so into any sport. If you’re a CrossFitter, I’m sure you thought at one time or another, “I wish I had started this much earlier!!” no matter how old you were when you first started CrossFit. I totally get it. I am definitely one of those people. As a mother of three boys, I even wondered how I could introduce this amazing sport of fitness to my children so they don’t miss out. Well did you know that West London CrossFit offers CrossFit Kids classes to children as young as 5 ....

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  • Back to Basics

    By Emily Kategiannis Our Back 2 Basics 30 Day Challenge was of great success with 40 participants! Led and moderated by Coach Shoko and myself, we provided guidance, support and accountability to the group in order to assist them in reaching their goals. The thought behind this program was that each of us struggle with the concept of diet and exercise on some level especially with all of the information and misinformation available to us. I wanted to address the daily struggles for people and provide hands-on tips that were easy to apply no matter the lifestyle of the individual. Each participant received 2 individual coaching-mentor sessions, ....

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  • Choosing to Move

    By Coach Shokes • This past Canada Day, I was blessed to spend some time with two little nieces and a nephew we welcomed into our family last year. Anyone who has any experience with kids knows that the first years of life is quite fascinating to watch. My 1 year old niece was now walking around in full command of her little feet, there was no stopping her constantly exploring, while the 9 month-old twins were still stuck on the floor but able pull themselves up and poised to take their first steps alone. Seeing them I couldn’t stop thinking of this quote. Kids aren’t born stiff and then work on their flexibility for six months. Kids are pretty ....

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  • How I Won the CrossFit OPEN

    Brent Tiesma All right that’s not true. I wasn’t even close! Yet, I did win in a BIG way. This year, I went from 182 nd in Canada East to 43 rd overall and finished 4 th within the gym (from 27 th the year previously). More importantly, in all my years of doing CrossFit this was the first time I showed a drastic improvement in the sport of fitness. Crazy to think that this time last year I could barely string kipping T2B’s together. Not bad for a 44 year old. So how did I make this crazy progress and how can you, too? Well, it might surprise you but my results didn’t come from adding tons of days, volume or weight to my training. Rather, it ....

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  • May's Family of the Month 2017

    ATHLETE OF THE MONTH May's Family "Training at West London CrossFit is something we can do together as a family. The workouts are pre-set, the movements scalable, and the coaches fantastic. They are very patient about explaining the movements and challenging us, while still letting us go at our own pace". It was Christmas 2015 and the kids were all home for the holidays. Our oldest Amanda and her husband Ash, had just started CrossFit in Winnipeg and were loving it. So, they gave me (Jeff) the Gift of Awesome from WLCF as my Christmas present. As I relaxed back in my recliner I looked at Barb and asked, “Do you want to go with me?” Happily, Barb agreed. In ....

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  • Post Pregnancy Back Pain?

    3 main reasons you're experiencing back pain after child birth and what you can do to get rid of it! Coach Morgan Almost more than 50% of moms experience some sort of back pain postpartum. Whether it's lower back pain or upper back pain, it is common but doesn't need to be permanent! Here are three reason why you may be experiencing back pain and what we can do to help fix the problem. 1: Diastasis Recti (Abdominal Muscle Separation) Well firstly let's ask the question what is Diastasis Recti? Diastasis Recti is more commonly known as a separation within the abdominal wall. Your abdominal muscles run down the middle of your belly. They are ....

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  • What Drives CrossFit's Growth?


    ...COMMUNITY

    In an ever-changing fitness industry what is the one constant inside CrossFit boxes that has fueled its unparalleled growth over the last 10 years? What is it that so draws people into this environment and makes them such rabid CrossFit fans? Above the programming, competition, challenging WOD's it always comes back to community
    . No matter the size of the facility, we are all creating the same sense of inclusivity and family. The emphasis on community is changing the mental and physical health of the members for the better. From the words of our members as to why they love training and being part of the the community here at WLCF: “It’s a sense of a ....

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  • CrossFit OPEN 17.2 Strategy with Coach Jesse

    Coach Jesse breaks down CrossFit OPEN workout 17.2 and how each type of caliber athlete should approach the movements (DB Lunges, Bar Muscle Up and DB Cleans 50/35#) and the workout in general. ....

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  • Maximize Your Group Class Training

    Coach Shokes I love CrossFit group classes. I’m proud to say that I’ve come a long way since I started group class training over 4 and a half years ago. I’m stronger, faster, fitter, and have learned some new skills that I never thought I’d be able to do. Group class provides a huge sense of community when working with like-minded people aiming for common goals. We sweat, struggle, laugh, improve our fitness and celebrate each other’s success together. That’s incredibly powerful and no surprise why CrossFit has grown like it has in the past 10 years. There is also the accountability factor of the group setting. You will more ....

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  • Winter Classic 2017 Results

    THE WINTER CLASSIC 2017
    Thanks to everyone who made our 5th Annual Winter Classic a huge success. It was was awesome to see so many athletes (of all levels) tackle the workouts and put their best performances on display -- Kudos to everyone! Special thanks to all our judges who in Event 2 alone counted nearly 4200 wall ball throws. Phew! Congratulations to our Round Winners and Overall Event Winners - Beauties and their Beasts! Lastly, a big shout out to our local sponsors ( Booch Organic Kombucha , Marble Slab Ice Cream , Tim Hortons , Junction Climbing Centre , The Cafe of Life and our favorite apparel brand, B-Clutch -- Thank you for your support! For teams that took ....

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  • Registration is now OPEN

    Well, it’s that time of year again! We are about to embark on the largest global fitness event, the CrossFit OPEN ! For the <1%, this is the start of a competitive season in the sport. BUT, for the other over 324,000+ participants it is about being apart of and connecting with the global CrossFit community. Now there are a few interactions I have been over hearing in the gym that carry some common themes. Let’s cut to the chase and hash out these misconceptions that may steer us in the direction of averting the Open all together. “I don’t have time.”
    Classic! The Open consists of 5 workouts over the course of 5 weeks, each event with an ....

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  • I'm SO Busy....

    Coach Jesse • In our current model for society it is very easy to fall into a trap of “BUSY”. It is easy to place blame on how busy we are. It’s become very fashionable. It’s very common for conversation to quickly shift from positivity to a competition of who has a busier life. Negative attention is easy to get; and a good venting session might leave you feeling temporarily liberated from the monotonous tasks and processes of your day. But… will it help you in long-term success…? Typically, the first elements of health to be forgotten in your busy days are our food hygiene and daily intake profile. These two elements are: 1) ....

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  • Percentage Efforts & Energy Systems

    Click here to see Coach Jesse's video of Percentage Efforts / Coach Jesse talks about Percentage Efforts & Energy systems as they relate to the programming and training we do at West London CrossFit. In the London, Ontario area? Check out West London CrossFit and try a free class or learn more about Coach Jesse's remote programming options at Sherriff Academy. ....

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  • Making the Impossible - POSSIBLE

    Do these sound familiar? • “I’ve ALWAYS been un-coordinated…I’ve never been able to touch my toes… “ • “I’m JUST the fat kid… the skinny kid... the jock… the artsy kid” These are common examples of partial completions that I hear in the gym... My question to you is this: Are you accepting “partial completions” in your life? Taking the Impossible and making it POSSIBLE is an exceptional and terrifying realization. A common example I see of this is skill work in fitness; specifically, the ability to jump rope is one of those skills. The story goes like ....

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  • Using the Ski Erg

    Coach Jesse goes over how to use the Ski, Erg, why we have the Ski Ergs at the gym and why you should learn to use them, too. Click the picture to watch the video. ....

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  • November Kids '16

    Athletes of the Month • The Wright Kids | "The best gym ever!! Everyone is so nice, caring, loving and extremely supportive -- no matter the age. If you can’t do an exercise, the coaches will help you find something that you can do." - Ashley The Wrights are the youngest members of our group class training program and they are determined to being the best versions of themselves. They are truly amazing and are part of our growing teen community. Ashley & Matt joined our program to become stronger and both have achieved that goal and continue to acquire new skills. They love the early morning classes as well as being able to get here after ....

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  • The Gift of Awesome

    Until Dec. 24 2016 get the most awesome gift of the year -- The Gift of Awesome. The Gift of Awesome includes the 4 week OnRamp program (a beginner's class to CrossFit), a 30min Fascial Therapy with Lara Martens RMT and a Neural Spinal Assessment at the Cafe of Life . The value of the entire package is $382+hst but yours for only $147+hst
    or now just $99+hst
    for teens! Want to get your Gift or Awesome for yourself or someone you know? Just email Emily at emily@lifebydesignsc.com or call WLCF at 519-963-0582 ....

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  • Struggling with Double Unders?

    West London CrossFit is pleased to announce a biweekly class that will blow your Double Unders wide open. Whether you're a proven DU veteran or a newbie who can only dream of stringing 1-2 DU together, this class will help you hone your skills to be a better skipper. The first class starts Nov. 6th at from 11:00am. Spaces is limited to 12 participants at a time. Reserve your spot on WODIFY ! ....

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  • Japanese Style


    How Japan trains CrossFit Ninjas
    • by Coach Shokes • Yes, I'm from Japan but I am not saying I am a ninja or I have ever seen one in real life but when I do certain movements, like double-unders and rope climb, people confuse me for a “ninja”. Now, I don’t mean to brag or anything, but in my 4 years of CrossFit training, I’ve never struggled with these two movements. I just knew how to do them, and I honestly thought that it’d be the same for everyone else in Canada. But it wasn’t. CrossFit is still new in Japan and most experienced Japanese CrossFitters live and train elsewhere but as far as I know, those Japanese CrossFitters are also ....

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  • Ms. September '16

    Athlete of the Month • Anne-Maria Quin | "I'm proud of what I've accomplished on so many levels, and am excited to continue reaching many more milestones with my daughter (watching and participating) and my husband starting OnRamp this September!" In 2014, Anne-Maria received a gift from her husband that would truly change her life. A 4 week OnRamp Course from West London CrossFit. While Anne-Maria was never a couch potato, consistency and confidence in the gym were a challenge. But not anymore, once she completed her intro to CrossFit program she knew WLCF was the place for her! Drawn to the community atmosphere and camaraderie, WLCF gave Anne-Maria the tools to allow ....

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  • Adversion vs. Ascension

    “A great maturity opens in the human psyche when we accept that we can control our impulses by conditioning our thoughts, and that we alone are responsible for our emotions and reactions in life.” Coach Jesse If fear in any manifestation is winning in our life, it is because we have made a choice to accept it. We have many other impulses that could win over fear. Some of which are those impulses to be strong, bold, excited, compassionate, and great…. To be free. In my industry the example I see most is this: The person who is living unwell has recognized in some facet that they are, indeed, unwell. The becoming ....

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  • The World's 3rd Fittest Man


    A CONVERSATION WITH PATRICK VELLNER

    We catch up with CrossFit Games podium finisher, Patrick Vellner, and talk about his background, his GAMES experience, his bicep injury and of course, why he chose to study chiropractic, how he uses it as an athlete and what we can expect from him in the future. ....

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  • Pokemon GO -- AWAY

    Why you shouldn't wanna catch them all!
    By Coach Jesse • “In this conformist silence there is nothingness – no sound of life, no pulsing and cracking and thunder of individuality” WOWZA! Coming in heavy this month. As I’m sure we have all heard by now, we have another new amazing advance in social technology. Don’t get me wrong right of the bat… I am truly amazed at what we are capable of creating and communicating to the masses at an amazing pace. I believe this new game carries many positives… Movement, social interaction, a sense of accomplishment and belonging to something bigger… It’s cool, ....

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  • Ms. August '16

    ATHLETE OF THE MONTH | ALEXA MOMY •
    Prior to joining WLCF, Alexa wrestled for nearly a decade and competed in Olympic Wrestling at the varsity level. Once she moved on from that, she began searching for something to fill the gap. She tried a regular gym but that got boring really fast. She found out about WLCF from an old roommate and decided to check it out. Since joining WLCF, Alexa’s noticed huge improvements in her strength and mobility. She loves the feeling of being strong as well as setting goals and reaching them; it gives her the same sense of accomplishment she used to get from wrestling. Alexa really digs the group coaching ....

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  • Lori's Review

    Dear West London CrossFit, I just wanted to let you know that my big race last weekend was a great success. My goal was to qualify and make Team Canada for the 2017 Age Group world championships in Penticton, B.C. which I did, but surprisingly I also qualified for the XTERRA world championships in Maui! This is the highest achievement an XTERRA off road triathlon athlete can hope to achieve. I attribute a lot of this success to my off season training at West London CrossFit and all your great help and encouragement. In past seasons I have had some poor results due to muscle imbalances which have caused a few injuries. These imbalances and injuries have not been an issue this ....

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  • Mr. July '16

    Athlete of the Month • Mike Pasel -
    “The coaches at West London CrossFIt are credible, committed and incredibly approachable. The coaches work with me to ensure I’m lifting correctly and doing movements properly -- breaking many of my old bad habits.” When Mike turned 39 he realized that he needed to (re)prioritize his health. So, he set a goal to be in the best shape of his life when he turns 40 later this year. After finding WLCF online, he decided to join after trying a Free Class. Just 7months in, he’s well on his way to make his goal! Better yet, following the daily programming of proper movements and building a balance of strength and ....

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  • A little R&R - Recovery from a Coach's view

    Coach Lacey • Recovery and rest: A Coach’s perspective I woke up this morning feeling tired and groggy. The last thing I wanted to do was pick up a barbell, as it felt like my body would be crushed under the weight. Rest or Recover?...Long night last night? Worked too late? Not enough sleep? Whatever the reason is, you cannot control that there will be days you wake up feeling "off ". I know I have been guilty of allowing myself to slide when this feeling creeps in. If we are to allow ourselves to sit back and wait for this feeling to pass, we may lose ourselves to self-doubt to get back in the gym and spiral into a pattern. As a coach I am not above this ....

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  • My Brain is Fried...

    Coach Jesse • Most people will tell you that water is important to health. If we know this, why is it that many don’t implement it into their daily routine? Is it too in
    expensive? Is it too simple? Is it not “flashy” enough? Water does not require a prescription, although it may be easy to persuade an individual to comply if it did… Although most of our body’s structures (70% water by weight), our energy, and chemical reactions require water, it is still an essential nutrient because our bodies do not have the capacity to produce a sufficient quantity for healthy, optimal function. Everything from cell regeneration, digestion, ....

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  • Coach or Cheerleader

    By Coach Jesse | So, you are an athlete. As a human being, you qualify for this title. For a good story, let’s imagine you are a college football player walking onto the field on opening tryout day (just picture any of the football movies you’ve seen). There will be many “noticings” the first time you walk on the field. The grass, the team… the cheerleaders! Since they are very colorful, loud, and nice to look at, they get a lot of attention. It is very easy to notice them. However, do cheerleaders have any direct impact on whether or not the team will win the championship at the end of the season? NO. Not at all. Zero. The person responsible for the plan, prescription, and guidance to ....

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  • Mr. June '16

    ATHLETE OF THE MONTH -
    CHRIS MELCHERS •
    "Having a solid program led by a coach that not only shows proper technique but also motivates you throughout the workout is the best part of WLCF." Chris was sitting with a co-worker at a business function and mentioned to him that I wanted to get back into shape. Chris explained that he found it hard to motivate himself to workout without having a set program or time to do it. Fortunately, his co-worker was none other than Coach George and after George told him about CrossFit, recommended Chris try OnRamp to see if it was for him. Of course, once through the door, Chris has never looked back. Since joining, ....

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  • No Gym? No problem!

    By Coach Lacey | Everyone knows the feeling of being away from and feeling guilty because they haven’t been training. While there’s no need to feel guilty for taking a few days off (taking real rest can be advantageous in fact), if you feel the need to chase the pump while at a hotel, a cottage, or somewhere hot and sunny we’ve got you covered. Your options for training while away are limited only by your imagination and willingness to step out of the box (pun intended). First off, you can always drop in to a gym nearby wherever you are. CrossFit gyms are spreading like (super awesome) weeds, so it shouldn’t be too difficult to find one to visit. Many gyms will even allow you to ....

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  • Ms. May '16

    ATHLETE OF THE MONTH -
    Maureen 'MOE' Murphy •
    “I love the attention that the Coaches give to each person to make sure they are doing everything in a correct and safe way." ‘Moe’ got her start at WLCF at the suggestion of her chiropractor back in 2014. She wanted to exercise more consistently but didn’t want to join another ‘global’ gym. Since she was nervous about lifting weights, she started out with private sessions to learn what it was all about until she was confident enough to start attending classes. Now, Maureen is more fit and has more endurance than she’s had for a very long time. When she started the 22lb bar was a struggle now she’s doing all ....

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  • Are you moving well? – Functional Movement Screen™ (FMS)

    Coach Shokes - FMS Level 1 Certified | When you first walk into our gym and start training with us, we, coaches, are not so interested in whether you have experience in weight training, or how strong you currently are, or what sports you have played. The first question we ask ourselves is “Does this person move well?” In other words, “Does this person have good movement patterns?” Having good movement patterns is vital in everyday life, but it becomes even more important especially when you’re involved in more advanced physical activities and sports, such as hockey, football and weight lifting. Good movement patterns mean firing right muscles at the ....

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  • CrossFit Open 2016, In Review

    It comes every year; we are all full of anticipation for the big event “The Open”. Some may have been participating for fun, others to gain experience in a competitive environment. We all sign up for different reasons as we all have different goals. For myself, the open is what I train all year for, twice a day five days a week all for five workouts. Yes, I train for a better life and to be the best version of myself, but I would be lying if I said winning doesn’t matter. Having been a competitive athlete since the age of six, competition has been my life; it is who I am. This is both good and bad, as I am hungry for success and willing to work for it, but at times the desire to be the ....

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  • Ms. March '16

    ATHLETE OF THE MONTH

    KAREN MURPHY

    " I really like working out in a group. Everyone is working towards the same end and it’s great to share the hour with like-minded people ." In her mid-forties, Karen slipped a disc in her back and was having a hard time moving around. After discussions with health professionals she realized that the only way to stay mobile was to move more. She joined a gym and made working out part of her life. A couple of years ago she saw West London CrossFit at the Home Show. So impressed by the girls lifting heavy weights that she wanted to try it too! She signed up, did OnRamp and since starting at WLCF ....

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  • The Long Game Approach

    Another month has come and gone. With that, we have had another excited, enthusiastic, and optimistic group graduating from our OnRamp program at West London CrossFit and a brand new crew coming in to start their own fitness journey. I make it my priority throughout OnRamp to preach the “Long Game Approach”. This prescription can be upgraded for years based on function. We are not focusing on a day-to-day cookie cutter prescription… offering this discount, that for free, do this and we will bribe you with rainbows and unicorns… you get the idea… That is NOT what we are in the fitness industry for. We want real results for real people over time. Systems that are proven true and ....

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  • Mr. Feburary '16

    ATHLETE OF THE MONTH • RAY MARQUIS -
    "The staff at West London CrossFit are truly amazing! Everyone goes way beyond coaching. They are focused on helping you achieve the goals you want both inside and outside the gym. They are always willing to go the extra mile to help make them happen." Ray started a West London CrossFit because he found himself never being able to stay committed to a regular box gym. He always felt like he was going through the motions and having no real purpose to working out. Being at West London CrossFit has allowed Ray to set goals and define his expectations. It has changed the way he looks at fitness and working out. Ray says the ....

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  • Mr. January '16

    ATHLETE OF THE MONTH • JEFF WOUTERS -
    "Thank you to all the coaches at West London CrossFit. I couldn't have recovered from my accident without you". Jeff joined West London CrossFit to work with Coach Jesse after a violent motorcycle accident. He had multiple injuries which required extensive reconstructive surgery and his surgeon informed him that he would have limited use of his shoulders and arms. Jeff set out to prove this doctor wrong. Coach Jesse has worked abundantly with Jeff as his personal trainer introducing functional movement. Jeff has such determination to defy the odds and become healthier and stronger each session he completes with his Coach. ....

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  • 5 Tips for New Year Success (and overall awesomeness)

    1. Prioritize your life. If your health is not a priority for you on a daily basis, starting to focus on it duringone of the times of year full of the most temptation, judgment and negativereinforcement is a terrible idea. Come on, we all know it happens… the passiveaggressive family member mumbling, “Oh, you’re gonna eat that?” So, can you go about prioritizing your life? Start by determine your PERSONAL VALUES by asking these questions: o How do you fill your personal space? o How do you spend time? o How do you spend your money? Energy? o Where do you have the most order and organization? o What is your internal dialogue? o What are you most consistent long-term goals? It ....

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  • Mr. December '15

    ATHLETE OF THE MONTH •
    MATT BROWN | "Since starting at West London CrossFit, I have seen a drastic increase in my range of movement and my mobility as well as a major improvement in my self-confidence and mood. Over the past 5 months I have lost 19lbs, and a couple clothing sizes. Everything in my closet fits again, and some of my clothes are even becoming too big!" Matt's main reason for starting CrossFit was to lose weight. He was finding that school and work were becoming more challenging because he was not in good shape, living a healthy lifestyle, and he wanted that to change. He signed up at West London CrossFit shortly after attending a free class . Matt loves ....

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  • Kids and Teens Training in West London - West London Crossfit - 10 Reasons why a stay-at-home mom should do CrossFit

    10 Reasons why a stay-at-home mom should do CrossFit

    Before I started CrossFit in February 2012, I was a stay-at-home mom. Over time,I’ve become stronger, fitter, faster and I even shed off the loose stuff in mymidsection after birthing three kids, and I can honestly say I feel great in my ownskin. These are some of the common side effects of CrossFit. But I think there’s moreto it than just being stronger, faster, fitter and feeling better for a stay-at-homemom. Below are 10 reasons why I believe a stay-at-home mom should do CrossFit,based on my own experience. Some serious. Some funny. But all legit. 1. You can have your own routine, not the one built around your kid’sroutines. If you are someone who has been able to prioritize your ....

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  • Mr. November '15

    ATHLETE OF THE MONTH AARON HEIN There are plenty of reasons that you can come up with to tell yourself why you can’t do CrossFit (‘I’ve heard CrossFit is too difficult’, ‘I don’t have enough time to work out’, ‘I’m too out of shape to do this’, ‘I’m too old to do this’)... You only need one reason to do it though -- your health. If you lose your health it can be difficult quite difficult to get it back and it will eventually lead to a whole host of health problems, I don’t say that to discourage but to prompt a change. On a purely numbers level I’ve lost approximately 30lbs and gone down several clothing sizes. More importantly though I actually have energy to get everything ....

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  • Kids and Teens Training in West London - West London Crossfit - Ms October

    Ms October

    West London Crossfit Testimonial Marta Lorusso – Member of the Month: October My husband signed me up for On Ramp as a surprise! At the time my family and I were on aroad of recovery after having a terrible year health wise. My husband had recently finishedtreatment for lymphoma and was recovering from that. My son (5 at the time) was strugglingwith his asthma, having been hospitalized for it. I was very stressed, trying to be strong foreveryone else. I was underweight, stressed out, not eating well, and I constantly had migraines. I had not heard of Crossfit before until my husband showed me a youtube video. He said, “Ithink you’d really like this kind of training.” I told him it looked ....

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  • Kids and Teens Training in West London - West London Crossfit - Becoming More Awesome After Testing

    Becoming More Awesome After Testing

    You’ve been through the two weeks of exciting testing phase in the programming. Those who hit many PRs, congratulations. Your hard work has paid off and youshould definitely celebrate your achievement. Those who didn’t quite do so well asyou thought you would, don’t get discouraged. Testing is just one point of the longjourney you’re on, and no matter how well or poorly you did, you all have a wholelot of work to do ahead of you. Here are the four most important things you can look over and put some thoughtsinto, so you can set off to a great start in the next cycle to become a more awesome self. 1. Find out your weaknesses and strengths and write them down This is one of the top reasons ....

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  • Ms. October '15

    ATHLETE OF THE MONTH • MARTA LORUSSO -
    "As a mom and an elementary school teacher, I am constantly making decisions. It’s really nice to show up at the gym and have a plan already set out for me with someone there to guide me through it." My husband signed me up for On Ramp as a surprise! At the time my family and I were on a road of recovery after having a terrible year health wise. My husband had recently finished treatment for lymphoma, my son (5 at the time) was struggling with his asthma, having been hospitalized for it. I was underweight, stressed out, not eating well, and I constantly had migraines. I had not heard of CrossFit before until my husband ....

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  • Move By Design - Joint to Joint Motion

    “Look, if you had one shot, or one opportunity to seize everything you ever wanted in one moment would you capture it or just let it slip?” – Eminem That moment is now. Get off your $#% and get moving! Motion is life, and with out it you’ll break down and begin wasting away. “If you don’t take care of your body, where else are you going to live?” Daily movement is not simply “good for you”, it is an ESSENTIAL. This means it is an absolute must if you have any hope of achieving the best you possible. The following video is Step One in the Move By Design Series. Start every day off right with basic joint to joint motion. No excuses – all it takes is 8 minutes a day. NO not 7 minutes, 8! ....

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  • Kids and Teens Training in West London - West London Crossfit - The Chicken or The Egg

    The Chicken or The Egg

    The Chicken or the Egg? A question we are often asked throughout our lifetime; What came first , the chickenor the egg? Who knows and who really cares, what we really want to know is whatcame first, strict or the kip? I cannot count on two hands how often I am asked thisquestion. I cannot speak on behalf of all gyms but I can speak for ours and whatshould be a no brainer answer. With key focus on the pull up, each skill that can bekipped has a multitude of progressions that prepare our bodies for the kip andintensity of such movement. It is important to have consistency in each progressionand to practice them regularly. So what is the answer? The strict or the kip. When it comes ....

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  • Ms. September '15

    ATHLETE OF THE MONTH
    DOTTIE WILSON I had just had my second child and wanted to loose the weight that I had gained from both pregnancies. I then attended a camp that my husband was in at West London CrossFit and realized it was more than just the weight that I wanted to loose. I wanted to be stronger, more fit and part of the group of people and community. Not only have I lost all the pregnancy weight and more, but I am in the best shape I have ever been in. I have strength and endurance that I have never had before. On a mental level, I am more confident in general which is allowing me to have more of an 'I can do anything' attitude. What I like best about the programming is ....

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  • Move By Design - Foam Rolling

    It’s time to tenderize the meat. In Step Two of Move By Design – foam & lacrosse ball rolling – we aim to restore integrity to the myofascial system. Through injury, disuse and/or excessive stressors on an already unhealthy structure the myofascial system can breakdown, develop adaptive scar tissue and even become stuck. Foam rolling can aid in the release of these adhesions and scar tissues, slowly restoring integrity to the myofascial system and along with the self repair processes of the body, return us to a more functional state. In this detailed video, Dr. Joel (J$) demonstrates the techniques used at the SC before and after training. Rolling should be done 3-5 times a week ....

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  • Ms. August '15

    ATHLETE OF THE MONTH |
    JADZIA TRUSKOWSKI


    "I cannot say enough good things about the coaches at West London and how far they are willing to help you achieve your goals. They are there helping you every step of the way ."

    The reason that I decided to take the plunge and start this crazy thing called CrossFit is because I needed something that would push me past my own limits. I wanted a challenge, something that would make me both humbled and feel accomplished. I was at a point in my life where everything was routine and I was falling into the same pattern every day. CrossFit saved me from the rut I was falling into. I had my own reasons for walking through ....

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  • Move By Design - Dynamic Mobility

    Why is Dynamic Mobility so important? Our lives are filled with daily stressors like sitting at desks, driving, working on computers, watching TV, even toxic food and emotional chaos contribute to the poor movement patterns seen in the average human. We’ve progressively become less active and this change for the worse has placed us into environments that are pushing our species away from its natural design and the flourishing state of health we deserve. Dynamic Mobility helps restore our range of motion at each joint by activating proper neurological patterns that occur naturally with movement. This allows us to move into deeper positions and ranges of motion that would not be possible ....

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  • Ms. July '15

    ATHLETE OF THE MONTH
    LINDSAY MARTENS "You need to give it a try. We have an awesome and supportive community. You will find a whole new level of strength and fitness here." I decided to start training at West London CrossFit because I was at a point where I had more time for myself. My kids were a bit older and being taken care of during the day. I was ready to become more consistent with my training and was excited about starting in a gym where strength and function were the focus. Since starting a program I've gotten a lot stronger. Which translates into my ability to handle my day to day stresses a lot better. The best part about training at West London CrossFit is ....

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  • Are You a Sugar Burner or a Fat Burner

    Are You a Sugar Burner or a Fat Burner? The old school mentality still held within the health, performance and nutrition community is that glucose (sugar) is the best fuel source for the human being. Our entire “healthy” lifestyle model is built around this concept. The foods we are told to eat (whole grains) and the type of exercise that is best (steady state cardio) are predicated on the outdated myth that we need a constant supply of sugar to survive and thrive. It must be true! Dr. Oz says so! Our red blood cells, our brains and our organs all depend on glucose (sugar) to function. How could we live without it? “That’s why I need pasta and bread, right?” While it is true, and our ....

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  • Mr. June '15

    Athlete of the Month
    Sean Geragthy "At West London CrossFit you’re going to get great coaching, great classmates, and you’re going to be excited about going to the gym. This is the most motivating and rewarding type of training I have ever done. " When Sean was working out at a regular box gym, he was getting bored with his normal exercise program. So, he started adding more CrossFit elements & Olympic lifting to his routine and it kick-started his interest in the gym again. Once he decided to jump into CrossFit, it was painfully obvious that his 'other gym' was not the spot to do it. He decided to join WLCF. Sean loves how varied the exercises in the programming at ....

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  • The Journey from Cancer to Hope and Health - Rachelle

    In 2007 I was “diagnosed” with thyroid cancer. There was a period of time following my diagnosis that I felt embarrassed and full of fear. I mean, here I was in health care, taking care of others while promoting health. I wondered, “How did this happen to me?” I was getting adjusted on a regular basis, I was running and training for marathons and triathlons, and “thought” I was eating healthy. I was doing all the things that most people think are healthy actions, and yet I developed cancer? I must warn you. These thoughts and questions led me down a certain road – the road of introspection, thought, and self-evaluation. I learned that my thoughts, feelings and actions were not supporting ....

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  • Eat By Design

    Eat By Design works in harmony with our body's genetic make-up and design. It is not a diet, but instead an approach to fulfilling the nutritional requirements of the body for optimal function. Eat By Design teaches people how to eat to create health, instead of eating to alleviate a symptom or to treat a disease. Eat By Design is a sustainable, enjoyable and incredibly healthy approach to eating for life. These steps are a guideline to begin the process of Eating By Design. There are some subtle nuances depending on how metabolically deranged you may be and what your current goals are. We encourage you to continue your learning by attending seminars, listening to the podcast, and ....

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  • Life By Design - Your Guide to an Extraordinary Life


    Hi! I’m Dr. Joel Richards. Brother, son, loving husband and father of two beautiful, vibrant and healthy children.
    I am owner of the Cafe of Life Chiropractic Studio in London, Ontario, owner of West London CrossFit and co-creator of Life By Design. I have a passion for empowering others to fulfill their inborn potential. The purpose of this blog and articles is to inspire and educate people to live an exceptional life or, as we call it, a “Life By Design!” The blog is an open forum for people to ask questions and develop the skills to take action. Along with a group of the best health professionals I know and the occasional special guest blogger, I’ll bring you inside the world ....

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  • Ms. March '15

    ATHLETE OF THE MONTH MEG NEILL "West London CrossFit has pushed me to try new and different things and reach goals I never thought I would be able to reach!" I wanted to improve my results. I have seen consistent growth with my lifts, but wanted to get my body in better shape, lose weight, and improve my conditioning. I saw other people having success and wanted a program that would tell me what to eat, when to eat, and take the guess work out of everything!! Through the Meltdown challenge I lost 15lbs and 11 inches over the 6 weeks. I noticed improvements in almost every area physically and mentally – clearer thinking, physically feeling better and stronger, not feeling as ....

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  • To all the moms I have judged - I owe you an apology pt2

    So what’s a girl to do? How do you balance putting your baby/babies first and still take care of yourself? I think the answer lies in having a good conversation with yourself. Ask yourself what are your goals and why are they your goals? And are they actually your goals right now, or are they just the goals you always say are your goals? Every mom wants to get back to her pre-pregnancy weight, but ask yourself if you are really in the space where you can give it the time and energy. If you’re not up to it yet, meaning you are exhausted, give yourself permission to be loving and gentle with yourself, honour yourself and your baby, and don’t fight your instincts. If your body says sleep, ....

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  • Ms. Feburary '15

    Athlete of the Month
    KATRINA SLOETJES

    "I love that I can just show up, have a great workout and feel awesome after I'm done". Katrina decided that she needed to start a program because she was not feeling motivated and not pushing herself at her previous gym. Training at a facility where the programming was already prepared was appealing as she didn’t have to worry about planning her workouts. Since joining West London CrossFit, Katrina has increased her strength capacity and improved her muscle tone. She feels great about her body and is impressed with her abilities in the gym. The best part of having a program is that the workouts are ....

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  • To all the moms I have judged - I owe you an apology pt1

    Before I became a mom I always wondered at the women who became moms and seemingly stopped caring about their bodies! I wondered: ”What is it about having a baby that makes a mom stop caring about what she looks like and let herself go???” I figured all these moms have the whole day off, (Wait! The whole year off!), why don’t they get to the gym? They don’t even have to get up early, they can go between 9 and 12 when they have babysitting…at the gym!! How convenient is that?! Well, I have a bit of insight now. Ten months ago I delivered beautiful twin boys and was rudely awakened to the constancy of being a mom!! My life that used to be my own now is governed by two little babies. And yet ....

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  • Mr. January '15


    ATHLETE OF THE MONTH |
    JORDAN 'GORD' DUFTON



    “West London CrossFit doesn’t just focus on conditioning as they encompass a high level of strength training as well. The coaches track your progress with percentages and know your limits.” Jordan needed a program for maintaining an advanced level of fitness for his line of work. West London CrossFit offered this type of programming integrating strength and a high level of conditioning. Since Jordan has started training at West London CrossFit he has learned the importance of mobility along with optimal nutrition. He notes an increase in his conditioning and says he is the strongest he’s ever been. ....

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  • Ms. November '14

    ATHLETE OF THE MONTH • RIKKI & TAYLOR -

    "The West London CrossFit Team are so welcoming and always willing to help. The variety of classes are amazing!"

    These sisters were tired with their previous workout regime and were not seeing the results they wanted. They started researching CrossFit and found our OnRamp program. Taylor and Rikki signed up that same month and have been here ever since. Not only have they noticed they are stronger and leaner, they love the increased feeling of confidence. Both of these sisters have embraced a dietary change consisting of delicious meals and feeling great! The best part about having a trainer lead the ....

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  • Ms. October '14

    ATHLETE OF THE MONTH • MELISSA JONES -

    What I love about West London CrossFit is the “real sense of community” and that everyone from coaches to fellow athletes are supportive and encouraging. Even if you don’t know anyone it’s like working out with friends". Before Melissa was a regular at the 6am morning class, she belonged to a typical gym and did typical gym things but like most typical gym users yearned for a change in motivation, programming and results -- that’s when she found West London CrossFit! Though she’s in and out of the gym in about an hour, she’s achieved better results than her time at a typical gym. One of the biggest changes is that Melissa records ....

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  • THANK YOU

    THANK YOU FOR CONTACTING WEST LONDON CROSSFIT We know you're excited to get going so we'll contact you within 24 hours or by Monday if this is a weekend or holiday. All the best, The West London CrossFit Team ....

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