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. [...]
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 [...]
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 [...]
“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, [...]
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 [...]
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 [...]
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 [...]
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. [...]
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 [...]
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 [...]
