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So far crossfitempower has created 36 blog entries.

June 2019

It’s In Your Mind


The first two events of the 2019 CanWest Games were released this week providing our Empower athletes with a healthy dose of panic. Competition stresses people out.  So many people avoid competition because it scares them.  And this is probably because they focus too much on the things they can't control.  In competition your strengths [...]

It’s In Your Mind2019-06-16T13:11:11+00:00

CrossFit Empower: Your Box by the Beach


10 km Seaside Run June 17 I Ran the CrossFit Empower 10 km route yesterday morning. A slog of my own doing. Signed in and out of Strongman training twice the day before in an attempt to save energy for the run, which needed to be tackled at 6am Thursday am, for coaching purposes, no [...]

CrossFit Empower: Your Box by the Beach2019-06-14T15:55:12+00:00

The Truth About Coaching


Great coaches aren't often great self-promoters. Because I usually train alone I rarely receive coaching feedback.  This sometimes makes it difficult to progress athletically.  Muscle ups are a case in point.  I love them but I've never managed to develop an efficient kip so, though I can do them,  I struggle to string them [...]

The Truth About Coaching2019-06-13T01:15:43+00:00

Too Random


We were all told it wouldn't work.  CrossFit programming is too random to produce results.  Exercise scientists and critics of CrossFit have said this from the start.  And yet, it does work.  You can't argue with results.  Now they're left baffled as to why. First off, it's not random.  CrossFit programming is constantly varied but [...]

Too Random2019-06-11T09:22:19+00:00

Two Words I Distrust


As a coach there are a couple words that I hate to hear from an athlete, words that make me question the long term success of the person who speaks them:  Inspiration.  Motivation.  Sure, both those things feel great but if you're riding a wave of inspiration or motivation into the gym, you need to [...]

Two Words I Distrust2019-06-09T09:43:32+00:00

CrossFitters, a Little Humility Please


You can't blame CrossFitters for getting a bit excited.  CrossFit gave me a new lease on life.  It gave me 5 more years of competitive Judo when I thought my body could no longer keep up with the rigours of competition, including a trip to the World Judo Masters Championships in Brussels.  And it has [...]

CrossFitters, a Little Humility Please2019-06-06T10:05:01+00:00

Shades’ Solstice WOD


Athletics News V. 1 June 2019 Inside this Edition: May recap Class Format & Pricing Summer Solstice WOD June 21st Movement of the Month WOD Fuel May Recap Big thank you to all May 2019 Athletics Class attendees!    It was fabulous to have your energy in the gym and meet your friends who came to check [...]

Shades’ Solstice WOD2019-06-04T15:03:03+00:00

A Peak Inside


Our CrossFit Empower Alma Street gym in Vancouver is unique among local gyms in that we have huge windows on all four sides including the south side windows which roll all the way open to let in the fresh air.  With so many windows, it is common for passersby to stop and peer in to [...]

A Peak Inside2019-06-02T11:37:52+00:00

May 2019

June Schedule Updates


1. Athletics (M/W/F 6pm & Sundays 11am) Shades Athletics program has been running strong through May garnering rave reviews and revitalizing the weeknight 6pm timeslot. It’s included in your membership so come give it a try. No experience required, adaptable to all levels, drop-ins welcome ($20 for non-members) bring a friend. 2. Strongman (Wednesdays [...]

June Schedule Updates2019-05-30T15:49:39+00:00

Smash & Quicksilver on Top


The way I picture it, Coach Glassman, having recently reclaimed the CrossFit programming reigns from his wayward apprentice, is standing over Dave Castro wagging a stern finger as the Castro slumps glumly in his chair receiving his chastisement. "This is how it's done young Padawan," Glassman says, "You don't just program a marathon row out [...]

Smash & Quicksilver on Top2019-05-28T10:12:36+00:00