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March 2020

Fair Weather Fitness

2020-03-24T20:46:40+00:00

Who knew this would be our last outdoor WOD for awhile? https://www.youtube.com/watch?v=J7SKBeKk4bk&feature=youtu.be 6am Monday morning, Queen Elizabeth School track.  A rainy morning, I wasn’t sure what to expect.  Would I be left standing alone in the dark, cold rain?  A shadow moved toward me.  “Hello,” I offered.  He walked right past without replying.  [...]

Fair Weather Fitness2020-03-24T20:46:40+00:00

20 in 2020 Is Still On!

2020-03-19T16:57:49+00:00

From 2015 until just this week CrossFit Empower was open for classes every single day without fail.  Christmas Day, we were open.  New Year’s Day too.  365 days a year (366 on leap years).  So you can imagine how much it hurt to close our doors Tuesday.  But even without gym access we’re determined to [...]

20 in 2020 Is Still On!2020-03-19T16:57:49+00:00

Unbroken: OHS Challenge

2020-03-03T12:30:28+00:00

The dreaded Overhead Squat.  No other CrossFit movement demands as much full body mobility.  It’s the reason Ben Bergeron considers benchmark workout Nancy the most complete test of fitness.  It’s why legendary strength coach Dan John prefers athletes to learn to Overhead Squat before they front or back squat.  If you can Overhead Squat, all [...]

Unbroken: OHS Challenge2020-03-03T12:30:28+00:00

The Athlete Trap

2020-03-01T10:22:17+00:00

“Humility is not denying your strengths.  Humility is being honest about your weaknesses.” - Rick Warren Coaching athletes over a couple decades, you begin to see the same mistakes repeated over by different athletes.  In pursuit of higher level skills athletes are prone to under-value and therefore neglect continued work on the basics, [...]

The Athlete Trap2020-03-01T10:22:17+00:00

February 2020

Can You Cook?

2020-02-02T11:59:50+00:00

Yesterday Annie and Kate of Power Up Nutrition visited Empower to talk to us about meal prep and planning.  Feedback is this was their best talk to date.  Here's the blog by Annie to go with it: First off, before I go and repeat myself, we have a few great blogs up on our site [...]

Can You Cook?2020-02-02T11:59:50+00:00

January 2020

Fe Prof on Empower

2020-01-06T15:31:13+00:00

I arrived to CF Empower in my mid-40’s after trying for several years after baby number 2 to lose weight and get back into a healthy workout routine.  Previously I had used running as a great mental and physical fitness routine, but a car accident and two deliveries had left me prone to hip [...]

Fe Prof on Empower2020-01-06T15:31:13+00:00

New Year’s News

2020-01-02T10:02:45+00:00

We had a fantastic turn out yesterday to help us celebrate the start of our 3rd year in our great Jericho Village location.  We had 27 members turn out to participate in the team workout designed for 24, plus several members who came out to cheer teams on.  Even the sunshine came out to help [...]

New Year’s News2020-01-02T10:02:45+00:00

November 2019

Dangers’ ‘Stache Support

2019-11-18T14:55:41+00:00

For more than a decade, Movember has been raising awareness and much-needed funds for men’s health issues. It all started in 2003 when two friends from Melbourne, Australia, were having a quiet beer. Their conversation turned to recurring fashion trends. They noted the moustache, a fixture in past decades, was nowhere to be seen. [...]

Dangers’ ‘Stache Support2019-11-18T14:55:41+00:00

May 2019

The 6 Skills of an Effective Coach

2019-05-25T17:16:06+00:00

At this week's CrossFit Empower coaches meeting we discussed the criteria for evaluating our own coaching performances. Have you ever wondered what it takes to be a coach?  We're not claiming to have mastered any of these domains but as coaches we are always trying to become better at the following 6 critical coaching [...]

The 6 Skills of an Effective Coach2019-05-25T17:16:06+00:00

Broke, Not Beaten

2019-05-16T09:00:06+00:00

When I signed up for my first Jiu Jitsu competition I had a clear game plan in mind, get double gold, win the Gi and tell Sandman to suck it. Even to this day that sounds like a better plan then what actually happened, instead of plan A, I tore my own hamstring in the [...]

Broke, Not Beaten2019-05-16T09:00:06+00:00