We, at CrossFit Bytown would like to congratulate Nick Woods (board name Woods) for being the member for the Month of May . Nick is a super social guy who always comes into the box in a great mood. Most likely,Nick is at Bytown doing his second training session of the day, but he still puts in all he's got. Also, he sports a great moustache, loves to rock climb, and enjoys long walks along the beach.

���Here are a few words from��� Nick Woods

Why did you choose Crossfit?

I have a real affinity for constantly varied functional movements performed at high intensity.

Also, fitness has always been something that I have been drawn towards, whether it was collegiate level sport, or recreational LARPing, it has been a constant in some capacity. Crossfit is a healthy combination of competitive fitness, lifestyle and community that works for me.

Why did you choose Crossfit Bytown?
�I moved to Ottawa last September and it was my intention to tour around and try all the gym’s in the area, to find what worked best for me (also because I’m cheap and wanted to get three free classes at each gym). However, it ended up being the first and only gym I visited on that tour. From the moment I stepped inside, Bytown had everything I was looking for: Perfect location, competitive pricing, the best gym hours around, great coaches (questionable judgment, I know), and a fantastic community (even more questionable judgement). In particular though, the people are what made my decision an easy one. Everyone was very welcoming and there was such a vibrant and palpable sense of community, it was exactly what I was looking for in a box, and what I wanted to be a part of.

What are your goals? 
�My goal is to get fitter in body, mind, spirit, every damn day, and enjoy doing it.

What do you do for a living, hobbies?

I’m a Healthcare Administration Officer in the Canadian Armed Forces, and crossfit is a great way to ensure that I am fit to serve. When I’m not #Crossfitting, I live to travel, hike, rock climb, bike, drink wine and eat real food. But I digress, all this is covered on my Instagram account, and ‘Dating’ Apps, please inquire within.

What changes have you noticed?

I’ve progressed from the female, to the male Olympic bar, and Karine Shrum now asks me, “What time did you get?”

What motivates you?

18238904_10155087071063280_6127871372432847088_o.jpg

Getting fitter every day, pushing myself to see what I’m capable of; and burning enough calories to eat as much Pho and ice cream sandwiches as I do (Gluten Free of course). And beating Mitch.

Favorite WOD?

I don’t have a favorite WOD, I enjoy the constant variation that is Crossfit.

Advice to new members?

My advice would be to go at your own pace, everyone has their own goals and reasons for joining. As long as you’re getting fitter and having fun while doing it, that’s what is important. Create SMART goals, enjoy the process as much as the results, and embrace the community.

Cheers,
Thank you!

Posted
AuthorDan Shrum

Member of the Month
Tim Stephens

We, the CrossFit Bytown coaching staff, are very excited to award our April 2016 Member of the Month to Tim Shepard . Tim is known for being extremely friendly and encouraging to everyone at CrossFit Bytown. Tim is one of the most hard working and friendly athletes we have. You can find him constantly pushing himself and encouraging others. We dare you to find a moment when Tim doesn't have a smile on his face.

Why did you choose CrossFit?

I chose CrossFit because I had seen the competitions on the internet and I thought I would like it. I like the idea of cardio, plus weights at the same time. Also, I was totally bored with the regular gym....I had been doing weight training for many years, but was so bored of doing the rep, then resting 60 seconds then doing the next etc. and then move on to the next machine. Also I had tried the group classes at the regular gym but they were basically all cardio with maybe 20lb weights thrown in here and there. I didn't really feel like I had worked out at the end of group classes there - or at least not the way I now feel at the end of a WOD!

Why did you choose our gym?

I hate to say it, but I chose Bytown because it was close to work. But having said that, I didn't go to any other box because you guys were all so great! I was extremely, extremely intimidated when I first went to Foundations. I felt too old and I shouldn't be doing this Crossfit stuff. But Karine was so awesome as the Foundations coach - being patient, encouraging, scaling movements for us. I felt welcome and I could also do it. Lindsay and Steph and the other guys who helped out with the Foundations class were great too. Then when I graduated to the regular class, Dan and Taylor were also fantastic.

You welcome everyone, encourage all, scale the WODs for ability, push us to go to the next level, are safety conscious...now it is like, "A day without seeing a Shrum is not a good day!" A total unexpected bonus of Bytown was the community and meeting new friends. At the regular gym, no one ever talks to one another, so it was so refreshing to have this new community and friends, such as through the Bytown Chat group.

What are your goals?

Well, given my age (56), I am just trying to stay in shape and keep active. Exercising for me also reduces my stress from regular life and work. Exercise is my drug of choice. I have to do some sort of exercise each day or I go nuts. Now after 10 months of CrossFit, I have become competitive (never thought I was!) and my goals are I want to try and be one of the best Masters over 55 in Ontario! That would be neat. Also, I knew I had mobility issues with the shoulder and it is amazing how much that has improved since I started. And going off topic a bit, but after breaking my heel, 6 years ago and having a plate and pins and bolts put in my foot, I was afraid to run even 400 metres (even though the doc said I could - although not run like 5 kms - would be too much pounding on my heel). Well, last summer, I ran 800 metres X 3 times in one WOD - I hadn't done that in 6 years and it wasn't that I was out of shape, it was that I was afraid to do that cause of my heel. I think I will always remember that WOD.

What do you do for a living?

I manage a team that develops online learning courses for employees at Global Affairs Canada.

What are some of your hobbies?

CrossFit is now my hobby.

What change have you noticed?

In better shape re cardio, better mobility (shoulder - almost as flexible as the other - you said it would be a year!), done things I had not done in 6 years, done things I never thought I would ever do (rope climb, box jumps....will I ever get DUs?), competitive (not a bad thing!).

What motivates you?

Trying to do the things I still cannot do in CrossFit - muscle ups, kipping, double unders - favourite WOD - I actually liked 16.5....I think I could have done better but my strategy was all wrong.

Do you have any advice to new members?

Don't be scared to come and try out CrossFit - you will do things you never thought you could do, you will gain confidence and also achieve your exercise goals! And the added bonus is Bytown has the best coaches and community!

Final Words Tim?
Probably too much info Dan, but you take what you need. Better to have too much than not enough. Take care, Tim

Posted
AuthorDan Shrum

We, at CrossFit Bytown would like to congratulate Alice Dean (board name WONDERLAND) for being the member r for the Month of February . Alice comes at all hrs of the day and always makes times for her health and fitness. She practices great eating habits and puts 100% effort into each training session. She comes into the box with a big smile and is happy to see everyone.
Here are a few words from Alice Dean

1. Why did you choose crossfit? During grad school, I worked at Red Apron with Robin Lavigne whose level of fitness I greatly admire. At the time I was training for my first triathlon and wanted to venture into the weight room. I had no clue what I was doing with weights and wanted to learn. She set up a meeting with Coach Dan and I began P/T for about 3-4 months until I felt comfortable to start doing the classes!

What are your goals? 
To be the most functionally fit I can be in my daily life (I.e. carry heavy things without assistance, continue to feel well in my body), to back squat 200lbs, and continue to push the envelope regarding what's possible for me.

What do you do for a living? Political Consultant (currently working for the City of Ottawa & a progressive think tank) and owner/operator of Bright Perspective Media (my online media company).

What motivates you? 
Self-Improvement in all aspects of my life. Fitness has become a huge part of that.

What changes have you noticed? 
I started doing two a days almost a year ago with a supportive coach and friend, since then I have lost 20lbs and the subsequent changes have been evident physically. I also sleep better and pay close attention to my nutrition.

What are your hobbies? Reading and cooking.

Favourite WOD? 
Cindy (or bodyweight dominant wods) & anything with Deadlifts.

Advice to new members? 
Have fun and enjoy the journey, we all start somewhere. Don't be afraid to ask questions and practice sleep hygiene.

Posted
AuthorDan Shrum

We, at CrossFit Bytown, would like to congratulate Ariane Clairoux for being the member for the Month for February . Ariane always trains with purpose, but without taking things too seriously. She pays attention when the coach is instructing the class and is always pleasure to be around. Here are a few words from Ariane.

Why did you choose Crossfit?

I used to be a competitive swimmer, but at some point early morning swimming was not compatible with med school. A friend of mine introduced me to crossfit. My first workout was front squats in the middle of the street, we would then drop/throw the barbell and sprint down the street. I loved it instantly!

Why did you choose our gym?

When I moved to Ottawa my coach from Montreal recommended Bytown and it is super close to work.

What are your goals?

I love olympic lifting and I work on increasing my lifts. I want to get better at everything gymnastics (damn long limbs!). And on a daily basis, I just want to feel good and fall asleep really quickly at night!

What do you do for a living, hobbies?

I am an anesthesiologist. I am in Ottawa for a year doing a fellowship in regional anesthesia at The Ottawa Hospital.

I love the outdoors and practicing different sports. Right now, I do mostly flying trapeze and I started backcountry skiing (when you walk up the hills before going down...). Backcountry with my brother who has ADHD is a hell of a workout!

What changes have you noticed?

My nice blouses don't fit me anymore. On good days, I have abs. When I'm not sore, everyday tasks are easier. My hands are a piece of art. I sometimes impress people at work when I transfer heavy patients on their stretcher!

What motivates you?

Endorphines. Getting stronger. Making friends. Snatch PRs.

Favorite WOD?

Snatches, snatches, snatches. 1RM snatch. Or just anything with snatches. And wods with all the things that tall people are good at: wallballs, rowing and rope climbs.

Advice to new members?

I've been to a few gyms over the years and this one is truly amazing. If I could take it back to Montreal when I move back, I would. So, just get in there, you are lucky to have such a gym in your town!

Posted
AuthorDan Shrum

We, at CrossFit Bytown, would like to congratulate Steph Kay for being the member for the Month for January. Steph, also known as Red, is a regular of the 6am crew. She is always 2-3 minutes early for class , always puts in a good effort and listens attentively. Ultimately, she's just a straight up beauty.

Here are a few words from Steph herself;

Why did you choose Crossfit?
I started CrossFit about 6 years ago when a couple of buddies of mine started getting into it and I thought it sounded cool. I used to look up workouts on the main site and then modify the heck out of them to do them in a GoodLife, not really having a clue what I was doing. I eventually joined a gym, only going a couple of times per week, and I slowly got more and more addicted. I love how CrossFit combines so many different aspects of fitness in a competitive yet friendly environment.

Why did you choose our gym?
When John and I moved to Ottawa we literally googled ‘CrossFit Gyms Ottawa’, Bytown was the closest one to us, and the rest is history.

What are your goals? 
I spent 2016 trying to master my pull-ups, which I can now do, but they are not mastered by any means. My next goal is to do a muscle up.

What do you do for a living, hobbies?
I’m a nutritionist and I run my own business. I love teaching people about food, providing cooking inspiration, and reconnecting people to where their foods comes from.

What change have you noticed?
I’m a lot stronger than I ever was doing other forms of fitness, and I see how much this translates when I do other types of activity, be it running or biking.

What motivates you?
Just improving. I’m not trying to be the best or compete; I just like seeing how I can push my body and see the constant improvement in different workouts and movements.

Favorite WOD?
Anything with double unders or wall balls.

Advice to new members?
Don’t be intimidated and know that it takes time to get better. CrossFit isn’t at all as scary or dangerous as mainstream fitness makes it out to be. You will forever be improving, mastering knew skills and finding new weaknesses – but that’s the fun of it.

Posted
AuthorDan Shrum

We at CrossFit Bytown would like to congratulate Mark Rajack for being the member for the Month of December . Mark is always in a great mood and brings a lots of laughs and positive vibes to each class he attends. Mark is also known by some as Mr Savage for having some of the best harmless chirping in our box has to offer. If you're going to dish it out around Mark then be ready to get it back

Here are a few words from Mr Savage himself;

why did you choose Crossfit,

Honestly, I didn’t choose Crossfit. Crossfit chose me, with the help of my friend Michael Vieira.
He suggested it as an alternative to going to the gym by myself and as a way to get me past my plateau in strength that I had reached. It took A LOT of convincing, but I’m very happy that I signed up at Bytown CrossFit with my friend Matt Brown.

why did you choose our gym,

I didn’t do any shopping around. Again, I knew that my friend Mike, who has experienced other xfit boxes, knows me well enough to understand which box would be the best fit for me and my glorious personality, and I simply trusted his judgment.

what are your goals,

I’m not really goal or achievement oriented. I came to CrossFit thinking it would be nice to learn new skills, gain a bit more jnap (jam and snap) as well as some extra muscle… and I’ve far exceed all of those already. #acheivementunlocked

what do you do for a living, hobbies,

I’m the greatest substitute teacher with the English public school board here in Ottawa and I absolutely love my job. Other than that, I cross-country ski competitively on a national team and I have a very realistic chance of representing Trinidad and Tobago, my country of birth, at the 2018 Winter Olympics in Pyeonchang, South Korea.

what change have you noticed,

I feel a little tougher in the sense that I’m more resistant to injury and that I recover faster after pushing my body past the limit - I can just take more punishment. Importantly, I have a lot more jnap (jam and snap) when skiing too! One bad change though is that some of my pants are too tight now.

what motivates you,

IMG_2450.jpg

Not a lot. I’m not goal or status oriented, not motivated by money, achievement or nice things. At the end of the day, only people can motivate me to be my best and only people can make me happy. My neurology is also such that I don’t even enjoy the world through my eyes. Much like a child, I require playmates, community and activity; Bytown CrossFit provides the best of all of these

But what does actually motivate me is having the ability to influence social and cultural dynamics for the better. Kindness and concern for others, plus a lifestyle founded on harm-reduction are active underlying motivators for my day-to-day life at this time. I’m proudly vegetarian and I thoroughly appreciate how privileged I am to be able to affect positive changes in the lives of others - whether it be individually, across the spectrum of society, or throughout the world - acting in the capacity of a friend, teacher or international sports ambassador.

favorite WOD,

I really don’t feel I have enough time in CrossFit to make a definitive statement when it comes to a favourite WOD. At this stage of my CrossFit experience, it would probably be a WOD involving a lot of cleans, pull ups and rope climbs. I do however have unfavourite WODs.. ie. the most recent being that 3-6-9-12-15-12-9-6-3 kb swing/squat snatch case study in terrorism. Where’s a 2000lb JDAM when you need one?

Advice to new members

I’m usually oozing with great advice all the time. Some of my standard advice includes...

“Check yourself before you wreck yourself”

“No negative self-talk”

“If you’re not first, you’re last”

“Recovery hotdogs are what you need ”

But in all honestly, the best advice I can give is to just be yourself, it is one of the bravest things anyone can do. We live in a society designed to conform and constrict; developing self-acceptance requires confidence, bravery and resilience. Reject the hivemind. Try to think critically with empathy and always be the best version of you, that you can be. And remember, the only way things are guaranteed not to work out is when you stop trying.

Posted
AuthorDan Shrum

We at CrossFit Bytown would like to congratulate Cockatoo Amanda for being the member for the month of October. Amanda always shows great enthusiasm and effort in each class. She brings a lot of positive energy and livens up every class she attends.

Here are a few words from Amanda herself;

Why did you choose Crossfit, 
About 10 years ago I developed pretty debilitating panic attacks. I had read in one of my classes (psychopathology) that exercise can help with anxiety… so I went nuts. I started with simple things like playing 2 hours of DDR a day (as you do) and progressed to hot yoga challenges, rock climbing memberships and P90X, none of which killed me somehow. About 4 years ago, I stumbled across the Crossfit Games on youtube and immediately ran to tell my mom that this was the new thing I was going to do. She said please don’t that looks dangerous. Finally I met somebody who dragged my butt down to a box and that was that. I was hooked.

15042221_10154545835583280_2321149540514234929_o (1).jpg

why did you choose our gym, 
It was close and Mario had heard good things. I signed up for a full membership before even seeing the place, and after crying during my second foundation class, I wasn’t entirely sure that I had made a bad choice.

what are your goals,
To be the most jacked and physically capable version of me. I want people to see me coming, to push me and ask me how many pullups I can do, how much I can squat, and what I do. I also kinda want that muscle that points at my crotch but I’m not sure I can get that lean.

what do you do for a living, hobbies, 
I work at an adolescence quarantine (middle/high school). Aren’t you happy I’m keeping these 13 year olds off the streets? 
For hobbies I mostly work, work on my sarcasm, and work out… that’s it … then sometimes I meal prep so that the bread and cheese don’t get me. I do art and life.

what change have you noticed,
The other day I was holding a friends baby for a pretty solid amount of time… and my other friend was like, that baby is really heavy, how are you still holding him!? And I was all “Yeah this baby isn’t even Rx... “ and he wasn’t, he was like a green wallball, I could have held that kid all day #wifematerial

what motivates you, 
Physical addiction to the workout endorphins and constantly chasing the anxiolytic effects of a solid workout schedule. I need this lifestyle or I’ll probably fold back in on myself and succumb to agoraphobia.

favorite WOD, 
Isagrace (You hear that T-dogg) anything with no body weight stuff. Give me all the bars all the time.

Advice to new members
Pick up heavy stuff and then put it down.

Posted
AuthorDan Shrum

I chose Crossfit because I had seen the competitions on the internet and I thought I would like it. I like the idea of cardio, plus weights at the same time. Also, I was totally bored with the regular gym....I had been doing weight training for many years, but was so bored of doing the rep, then resting 60 seconds then doing the next etc. and then move on to the next machine. Also I had tried the group classes at the regular gym but they were basically all cardio with maybe 20lb weights thrown in here and there. I didn't really feel like I had worked out at the end of group classes there - or at least not the way I now feel at the end of a WOD! I hate to say it, but I chose Bytown because it was close to work. But having said that, I didn't go to any other box because you guys were all so great! I was extremely, extremely intimidated when I first went to Foundations. I felt too old and I shouldn't be doing this Crossfit stuff. But Karine was so awesome as the Foundations coach - being patient, encouraging, scaling movements for us. I felt welcome and I could also do it. Lindsay and Steph and the other guys who helped out with the Foundations class were great too. Then when I graduated to the regular class, you and Taylor were also fantastic. You welcome everyone, encourage all, scale the WODs for ability, push us to go to the next level, are safety conscious...now it is like, "A day without seeing a Shrum is not a good day!" A total unexpected bonus of Bytown was the community and meeting new friends. At the regular gym, no one ever talks to one another, so it was so refreshing to have this new community and friends, such as through the Bytown Chat group. My goals - well, given my age (56), I am just trying to stay in shape and keep active. Exercising for me also reduces my stress from regular life and work. Exercise is my drug of choice. I have to do some sort of exercise each day or I go nuts. Now after 10 months of Crossfit, I have become competitive (never thought I was!) and my goals are I want to try and be one of the best Masters over 55 in Ontario! That would be neat. Also, I knew I had mobility issues with the shoulder and it is amazing how much that has improved since I started. And going off topic a bit, but after breaking my heel, 6 years ago and having a plate and pins and bolts put in my foot, I was afraid to run even 400 metres (even though the doc said I could - although not run like 5 kms - would be too much pounding on my heel). Well, last summer, I ran 800 metres X 3 times in one WOD - I hadn't done that in 6 years and it wasn't that I was out of shape, it was that I was afraid to do that cause of my heel. I think I will always remember that WOD. Living - I manage a team that develops online learning courses for employees at Global Affairs Canada. Hobbies - Crossfit is now my hobby. Changes - in better shape re cardio, better mobility (shoulder - almost as flexible as the other - you said it would be a year!), done things I had not done in 6 years, done things I never thought I would ever do (rope climb, box jumps....will I ever get DUs?), competitive (not a bad thing!). Motivates me - trying to do the things I still cannot do in Crossfit - muscle ups, kipping, double unders - favourite WOD - I actually liked 16.5....I think I could have done better but my strategy was all wrong - advice to new members - don't be scared to come and try out Crossfit - you will do things you never thought you could do, you will gain confidence and also achieve your exercise goals! And the added bonus is Bytown has the best coaches and community! Probably too much info Dan, but you take what you need. Better to have too much than not enough. Take care, Tim

Posted
AuthorDan Shrum

OJ Murphy AKA Olive Aka JUICE , is the CrossFit Bytown Member Of the Month. She has shown consistency in attendance and intensity since her first day at Crossfit Bytown. She is also very pleasant and brings great energy even during the early hours of 6am.

Here is a little interview and some advice from the one know as JUICE.

Why did you choose Crossfit?
After attending boot camp for 3 years I wanted something different and more challenging.
Why did you choose our gym?
I chose Bytown because my husband, Kevin became a member and for an entire year the WODs were the center of discussion. He always talked about how much fun the environment is at Bytown, so I decided to try it out and he was right.
What are your goals?
To continue with my daily gym routine as long as it is possible, learning the proper technique of the snatch and getting a muscle up before age 52. 
What do you do for a living and hobbies?
I work in the Taxation department at Canada Post and I love gardening and dragon boating. 
What change have you noticed?
The swelling I had in my knees while I was attended boot camp went away in the first month I started at Bytown. When I first started I had difficulty lifting the 35 lb barbell, now I can proudly say I can clean 135 lbs. Thanks to the coaches and the 6 am class for pushing me all the way and then some.
What motivates you?
Coming to Bytown every morning for a fun workout with the 6 am class, such an awesome group of people! The laughter and friendly atmosphere, that’s where you want to be to start your day, it prepares me mentally for any challenge I face at work. Getting older also motivates me to work harder at staying healthy for longevity.
What is our favorite WOD?
I do not have a favorite WOD. I think all the WODs are fun.
Advice to new members
Do not get intimidated by the workouts. Do what you can and work your way up and you'll be surprise at the end. Listen to the coaches they know best, be determine and dedicated and results will be fast.

14494663_10154423696353280_8596317912026176644_n.jpg
Posted
AuthorDan Shrum