Today marks two years that CrossFit Steinbach has been open! Someone asked me a few weeks ago if it felt like two years. After considering the question for a bit, I said, “Well, we’ve accomplished a lot during those two years.” It’s been our mission to bring real fitness to a wider audience in this area, and while I think there is a lot left to do in that regard, for those of you who have been part of this for those two years, or even just two months, you have accomplished a great deal.

While the physical changes that result from training can be life-changing on their own, as Greg Glassman, the founder of CrossFit said, “The greatest adaptation to CrossFit takes place between the ears.” The change in perspective that comes about with increased physical strength and confidence transfers to many other aspects of people’s lives. For me personally, this is why I enjoy doing what I do. There is a simple joy in moving and being strong, and that fact will never change, regardless of the inexorable march of technology. We are physical beings, and we always will be.

What we do in the gym is not easy, nor have we ever claimed otherwise. However, that is the whole point, because easy doesn’t get results, either physically or mentally. We as a community can help you fight through a tough workout, but at the end of the day, it’s you who pushes on and perseveres. As coaches, we are honoured to be part of that process.

Thanks for being a part of our gym and the community we are building!

On to the workout:

A. Back squat – Find your 1 rep max.

B. For time:

Baseline – Row 500 m, 40 squats, 30 sit-ups, 20 push-ups, 10 ring rows. (Compare to May 20 2014, Jan 8 2014, August 8 2013)

C. Accumulate 90 hip extension and 90 (total) mountain climbers. Partition as needed. Mountain climbers should be at a deliberate pace — touch the elbow with your knee and then place your foot back on the floor before moving the other leg.