April 2017

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

Dan Shrum