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“My name is Lee Crompton, I was born in 1979. I was born and raised in Hamilton, ON. and currently live in Stoney Creek, ON. with my beautiful fiancé Lorna Skal. I lived in Alberta and British Colu ...
Hi y’all, My name is Lorna Skal. I am co owner and a coach at CrossFit Stoney Creek. Growing up my sports of passion were figure skating for over ten years and soccer. My first CrossFit experience ...
Hi! My name is Kyle Hails. I was born on July 19, 1984 and grew up in Grimsby. I work in the insurance industry and have been coaching at CrossFit Stoney Creek for about 5 years now. I continued coach ...
WHAT PEOPLE SAY
I Have Never Felt Better
Greatly Improved my Health
I really can’t say enough about what you’ve done for me over the last year.
When I first joined CrossFit Stoney Creek, I was in the worst shape of my life. The year prior, I went through some health problems and dropped down to a staggering 135lbs. For someone as tall as me (6’2″), it was pretty serious.
When I started to feel better, I made a decision to never let my health issues dictate my physical health. My sister had been doing CrossFit for just over a year and was trying to get me to try it out. I had never lifted a single weight or walked into a gym, so it was very intimidating to me. The only way she could do it was by buying me a one month pass to CrossFit Stoney Creek. That gift changed my life.
Passed Her Police Prep Test!
Being a full time student as well as having two jobs, I was only able to come two to three times a week. I did have my ups and my downs, but I kept coming back. As time went by, I didn’t have to do the modified workouts anymore, and I kept up with most of the other members. I always love a competition and the motivation and support I have from everyone just kept me going! Each and every week I improved and even if it was just an extra 5 pounds added to my dead lift or push press, I could say that I was pretty proud of myself. However, months kept passing by and my fitness test at school was just around the corner. When test day came, I’m not gonna lie, I was really nervous and doubted myself thinking that I wasn’t ready. When my professor called my name, all I could think about was Lorna telling me to get as aggressive and angry as I could and just do it! Well, that’s what I did! I stuck with it and just kept going! In the end, I finished the PREP component in 2:32 (time needed to pass is 2:42) and the 6.5 shuttle run! I was probably the happiest person that day at school and I wouldn’t have been able to do it without the support and encouragement of Lee and Lorna! I thank you both for everything!
Maya age 16
It’s been a while for the testimonial to come only because I expected to see a plateau in performance like I did at the previous facilities I went to. 8 months in and no plateau. In fact, increased results. A little about myself for testimonial purposes. 31 year old father of 2 young active kids. I was in great shape, playing highly competetive hockey as well as everyother sport my family would take me to. After high school I moved away to
Jamie Nicholls OCT
Strong and Fit!
Before finding CFSC my fitness level was at an all time low. I was eating poorly, inactive and lethargic at home. Ihad been living like this for several years through college and beyond. I knew I needed a change or my health
was at risk, not just in the immediate future but further along as I age.
I had tried to do things over the years to improve my health like running, dieting, joining gyms, but nothing seemed to stick. Well it’s more like I was never able to stick with a routine for very long, and always reverted back to the easy life of doing nothing. I blamed myself but the truth was I became disinterested and unmotivated by the same old workouts.
CFSC has provided the spark I needed to get in motion the “lifestyle” changes I never fully understood. The classes are difficult and exhausting but at the same time enjoyable. I take pride in the fact that I’m able to complete the work out of the day. I gain a sense of accomplishment and I know everyone at the club feels the same way. That’s another thing about CFSC, the people in the gym are great. I’ve met really nice people,
who have been supportive and encouraging. CFSC doesn’t feel like any gym I’ve ever been in, the members here makethe box feel more like a club. It’s a place where I have grown in confidence and my fitness level has
blown though the roof. I couldn’thave done it without Lee, Lorna and all the members at CFSC.
Couldn’t be Happier!
Anyways, seriously guys, thanks so much for all you do. You guys are the shit! (maybe that should be my testimonial right there.... "crossfit stoneycreek is the shit!"). See you tomorrow :)
I've been a member of CrossFit StoneyCreek since the end of March, 2010. I'm no stranger to the world of CrossFit, as I was a member of another box before joining Stoney Creek. However, in the 3 months since I've joined CFSC I've lost 33 pounds, dropped 2 pant sizes, and significantly increased my strength. I am officially the lightest I've been since highschool, which was 10 years ago!! I've already surpassed all my old personal records and am currently on my way to reaching new goals. It's the hard work and dedication of the trainers, Lee and Lorna, that have enabled me to come this far in such a short time. They've pushed me to challenge myself in ways I never knew I could and they've encouraged me along every step of the way. Lee has also given me a new direction with my nutrition plan, which I believe has had a considerable impact with my weight loss and strength gain.
The workouts at CFSC are challenging, both physically and mentally. But it's the reason that I am stronger and fitter than I've ever been before. I look forward to CrossFit more than anything else in my daily routine and I honestly don't know where I would be without it. I highly recommend it to anyone who wants to get in shape, lose those extra pounds, or just become a better athlete. It really is a place where beginners and “average Joe's” can workout side by side with trained athletes and advanced crossfitters and still feel connected.
Thanks Lee and Lorna, for everything! I'm so grateful you guys decdided to open up shop in Stoney Creek. And I'm really excited to see what else I can accomplish with your amazing training and guidance.
So for some reason I paid no attention to what my body was doing, and was completely obsessed with my scale, constantly wondering why the hell I was STUCK in the high 190's. But something happened over the past 2 weeks and the number FINALLY dropped. Ok, let's not pretend we don't know what happened, because we all know that for the past 6 months my nutrition has been rather lacking. So I've been eating 100% clean again, and sticking to a nutrition plan rather than eating whatever I want (which often included cake, chips, beer, pizza and bagels..... why oh why was I not losing weight??? hahahahaha)
Anyways, this morning I was surprised to see 185. So surprised, that I weighed myself 3 times, then borrowed a friends scale and weighed myself there too. Holy sh#t, where'd the weight go? My last photos were taken at 194 pounds, so I figured, "how much can really change in 9 pounds?". But the photos really do speak for themselves! I haven't sent you the ones of me in the black capris and pink yoga shirt, because they are too big now and you can't really get a sense of where things are toning. So I am wearing a new (and much smaller hehe) blue shirt. Please dear lord replace that dorky photo of me uber posing, with this new one :)
I've also attached a photo of my back in a bikini. First pic is day one at CFSC (255lbs) and the second pic is this morning. I didn't even realize till I took this photo that my mid back rolls are gone!! Yes, there are pics of my front in a bikini, but lets work on my stomach a little more before we unleash those photos. So thanks for pushing me, kicking my ass, making me run when I don't want to, advising me on nutrition, reminding me (several times *cough cough*) to stop eating shit food and eat right, being patient with me while I whine about how slow my progress it, and not letting me get away with easier versions of the daily WOD. Without you two, and the amazing community and support at CrossFit Stoney Creek, I'd probably be eating donuts and gossiping about the latest reality tv show instead of discovering new ways to be fit and new experimenting with healthy recipes. Because as tasty as donuts are (and don't deny it, they are friggen delicious), I don't want to look like one!
p.s. for all the mathletes out there... I've lost 70 pounds with CFSC in the past 18 months, and 113 pounds since I was my heaviest in 2008 (298 pounds). BOO-YA!
Lean, Strong, Past CPAT Test!
I first met Lee and Lorna in their CrossFit facility in January of 2012 while I was a student at Niagara College in Welland taking the Police Foundations course. I was convinced by one of my college classmates and friend who lived in the Binbrook area and was a newer member to the CrossFit Stoney Creek family that I had to come out and try this awesome gym that she had joined!
Now I had at this time heard of CrossFit and knew what it was all about, but I did think that it was a fad and that all the talk about fast results and extreme results was a bit exaggerated. But my friend insisted that I try it and we always worked out together for training for our Police Physicals (PREP) so I agreed.
I also at this time was a daily swimmer and runner of 3 km to 5 km and I was training in the martial arts of Muay Thai since September of 2010. So going into CrossFit Stoney Creek I was in good shape, my cardio condition was strong and because of the Muay Thai training which is a form of boxing and kickboxing from Thailand I did have good upper and lower body strength and some definition.
That being said, what I walked into at CrossFit Stoney Creek was like nothing I ever expected!
It was the toughest, most challenging, push yourself to the max sport I have ever tried! And it was AWESOME!
Lee and Lorna and all their trained professional staff showed me things I never thought was possible for me to do. And CrossFit Stoney Creek put me in the best shape of my life hands down by pushing me to excel even further in my cardio, control my diet to the leanest form possible and giving me more physical strength through Olympic lifting than I ever dreamed I could have.
The best and smartest thing I ever did was walk into CrossFit Stoney Creek and once you are there it will change your life forever and there is no going back!
Max age 13
Police Officer Takes Health Back!
Occupation: Police Officer
Fav Workout: Annie
I have been working out at Stoney Creek for approximately 3 months. When I first started I was a little sceptical about crossfit, after hearing about it from so many people I just thought it to be another fad. When thinking about taking crossfit I talked to Lee he was very helpful and reassuring and set me up with a free session. So the day came for my first workout, needless to say I was scared, as I was just coming back from a serious sports injury that sideline me from working out for 14 months. Lee was very encouraging and told me that we would ease into it. So I started the warm up and was feeling great, and after the stretching it dawned on me that I hadn't eaten before I went. Needless to say 10 mins into the workout I puked outside. In that moment of embarrassment I realized that crossfit was awesome and for me. I started at 230lbs (45 lbs put on with my injury) I am now 205, a lot stronger, and fitter than I was before the injury; this is all thanks to Lee and Lorna.
Crossfit is like no other workout, and don't kid yourselves you haven't worked out until you have had a crossfit session.
These workouts are designed to find your weakness and allow you to improve on them. The end result is to make you a better athlete but most importantly is allows you to lead a healthier lifestyle.
If you want results you must come to crossfit Stoney Creek, Lee is knowledgeable with workouts, nutrition, warm-ups and stretches. Both Lee and Lorna are very personable and approachable and always willing to give advice. They are dedicated to health, fitness and wellness.
I owe it to both of them for regaining my life back in the fitness world.
" Sweat is pain leaving the body"
Mom Looks and feels Great!
I first started coming to Crossfit last July 2010, 10months (only 5 months after my second beautiful boy and 2 c-sections later) and over 50 lbs. ago.
When I first arrived I was determined to lose the weight but still found myself feeling defeated. If it weren’t for the help and encouragement of Lee and Lorna I know I would not have made it this far.
Although I was getting stronger and felt more energetic it wasn’t until after the 30 day Isagenix cleanse that I really started to notice the transformation. I realized how much I was really eating throughout the day as well as the poor food choices I was making. I then moved over to the Paleo diet and eating cleaner.
At 32 years old, 2 boys ages 3.5yrs and 15months old and 2 c-sections later, I can honestly say that this is the best I have ever looked (as can those who have known me for a significant amount of time) and the best I have ever felt. I wake up in the morning pain free and have the strength and energy to keep up with my very busy boys and now I can teach them by example how to make the right choices for their lives so that they grow up strong, healthy and not just be another number in the ever rising cases of child hood obesity.
I owe a HUGE THANKS to Lee and Lorna and to all my crossfit family.
"In the moment photography"
905 870 3949
Strength Went Way Up!
Before I came to Crossfit Stoneycreek I was going to Goodlife fitness doing the same routine over and over again. I was strong and fit but, also bored and injury prone. When I first came to Crossfit Stoneycreek, the first thing I wondered is where is all the equipment? That was the day that changed my outlook on what fit really was.
Lee and Lorna have helped transform me from generic strength to full body functional strength. In a matter of 8 months, my strength and stamina were through the roof, and most importantly I don’t get bored. The combination of challenging and rewarding exercises keeps me focused and wanting to come in every day and work my ass off.
I can’t say enough about Lee and Lorna. They are two of the most knowledgeable trainers I have met. I had a nagging shoulder injury for over a year and 3 different doctors looked at it and told me 3 different opinions. I thought for sure that crossfit would make my shoulder worse. After 4 months of crossfit and paying close attention to my shoulder, the pain went away. Lee and Lorna have the experience and education to not only help me get fitter, stronger, and faster but to also do it safely.
As for the rest of the club, I have to say they are an amazing group of people that come to every class. The common theme with everyone is striving to get better and hit personal goals, whether it is weight loss, increasing strength or hitting a personal best time. Everyone encourages everyone to get better and that is what makes Crossfit Stoneycreek my home away from home.
No More Long Bouts of Cardio!
I've been doing a lot of thinking since I joined CrossFit Stoney Creek a month ago. I've been thinking about the value I'm receiving vs. all of the other "fitness" programs I have engaged in over the years. After my competitive swimming career, I started running, which lead me to triathlons. The workouts were long and the equipment was expensive. (bike's aren't cheap and you have to travel to compete) I didn't complain about the dough, but I couldn't walk very well some mornings and the dough around my mid-section never really went away, even though my body weight plummeted.
Then came the kids and I didn't have time for the 14 - 16 hours a week I was spending on training, so I joined a fancy gym. For my $130 bucks a month I got a locker, sauna, steam room, showers and some soap, which smelled pretty fancy. None of which helped me get in any better shape or lose any weight. The machines were new and shiny but it came down to the same old movements I had been doing for years, but now I only had 3-4 hours a week to run the treadmills or ride the bikes.
From my swimming days I knew that a coach was integral to keeping me focused, motivated and accountable so I decided to change track at the fancy gym and got myself a personal trainer to help me step up my game. So, I ponied up $1080 for 24 sessions with a trainer ($45 per hour) and moved from the aerobic room to the weight room. For those who like data, that's $1560 (12 months X $130 for membership) + $1080 for the trainer (for 6 weeks) = $2640.
Things got a little better, I put on some muscle and lost about 5 lbs. overall. Then the trainers sessions ended and I didn't feel like paying again, so I went it alone for awhile. 4 times a week turned into 3 which turned into 2 and my weight was back where I started. Without the trainer, no specific long term goals, and no community to support my commitment I turtled. No ones fault but my own, but I didn't feel like paying anymore, so I left the gym.
I decided to train longer and slower and pay virtually nothing, so I alternated running, biking and swimming 1 hour a day almost every day for about 6 months.......nothing happened. My stress level did decline, but my weight actually went up.
I had been aware of CrossFit for a few years, but hadn't done anymore than surf the web and do some reading. I kind of had in my mind that it was only for UFC fighters so I didn't go much further with it. A business colleague told me about CrossFit Stoney Creek and I decided to give it a try, and as I said, I've been coming for a month now.
Here's what I got so far. I got a coach. I got a community. I got long and short term goals that I work towards at my own pace. I got a "personal" trainer (small groups). I got nutritional guidance. I got a scientific bases for the program. I got short, specific workouts that don't take an hour. And finally, the best part is, I already got results.
To say that my ideas about fitness, training, and nutrition and health in general have changed dramatically in the short time I have been working with Lee and Lorna would be an understatement. I think the value for money and the impact on my long term health that I get from my membership at CrossFit Stoney Creek is worth twice the price. I'm still a little in awe of the value proposition here. I don't get a sauna, steam room, shower and smelly soap, I do get a coach, planned workouts, weight loss, nutritional guidance, a community of like minded individuals, ( I actually got cheered on by strangers a couple of times, so I cheered back) and a health road map that stretches off into the distance.
So here is a big "Thank You" to Lee and Lorna for setting up their "Box" and for providing all of this value for such a ridiculously low price.
I remember when I was at another area box last year and Lee and Lorna just happened to be working out at the same time. I forget what the workout was but I do remember Lee pushing me to lift heavier than I had planned and building up the confidence in me to go bigger than I had before (when I was a complete stranger to him at that time). A few months later when I heard that he was opening a box not far from my home I knew that I had to follow. Since starting with Lee at Crossfit Stoney Creek I have seen gains that I never thought possible both mentally and physically. Lee’s coaching is encouraging without being in your face. This combination has been extremely great for myself and numerous others that I have seen grow in the same way as myself over the past few months.
In the last few years working out had just become routine and boring and something
that I was avoiding more and more rather than enjoying as I used to. I knew I
had to find something else, but I didn’t know what it was. One day sitting at a
traffic light, I saw a sign for Crossfit Stoney Creek and on a whim I called and
arranged to come in for a free introductory class. I’d never heard of Crossfit
workouts so I had no idea what to expect.
Now after being there for 4 months, I still don’t know what to expect when I
come in but I know that in every single workout I’ll be challenged, I’ll push
myself, and I’ll find that I can do more than I thought possible and being a
person that has been working out for a long time, I can’t say that about any
other gym. Lee and Lorna run an awesome gym. They take the time to see that
everyone is comfortable with what they’re doing; there is never any unwanted
pressure. The workouts are challenging, but somehow Lee and Lorna make them fun
as well. They are friendly and very knowledgeable and they share their knowledge
freely. Whether it’s making sure members are using correct form in doing
exercises or providing advice on nutrition or setting up alternative exercises
to work around injuries, they do a lot for their members. I’ve seen some great
changes in myself since I joined. There are many other members that started
around the same time as I did and I’ve seen them also make huge strides in a
short time with the guidance of Lee and Lorna. It doesn’t matter what your age
is or what your current fitness level is, CFSC is a place where you will feel
welcome and you will find yourself breaking down pre-conceived notions you may
have had about fitness and working out and constantly achieving new milestones
for yourself. They are true to their motto of “Fitness for Everyone”
Hi my name is Vanessa, I am 22 years old, and I have been going to CrossFit Stoney Creek for 6 months now.
In my younger years I danced 20 hours a week and was always very active. I could afford to eat fast food as much as I pleased without any weight gain. As I went into high school I stopped dancing, and stopped being active all together. I was always thin and petite so I never had to worry about exercising or watching my diet. Throughout university, by continuing my poor fitness and eating habits, I started to notice my body changing and I was starting to gain weight. At my heaviest I weighed 126 pounds and my pant size was a 27 waist. This was the moment when I knew I needed to change my lifestyle.
My cousin Stephanie who has been going to CrossFit Stoney Creek for a year, referred me to Lee and Lorna for a free trial class just to try it out. She told me how much she loved the program and how fast she noticed results. I didn’t see any reason not to try it out. Ever since the first day I stepped into CrossFit, I knew it was something I wanted to incorporate into my lifestyle. The exercises are challenging and can always be scaled down or up to meet your personal strength and abilities. Lee and Lorna always motivate and encourage me to do my personal best, and I have only gotten stronger and faster at the exercises throughout these past 6 months. Under Lee and Lorna’s constant guidance and coaching I was able to accomplish things I never thought I would be able to do.
After going to CrossFit Stoney Creek for 3 months, I told Lee I needed to do something about my diet, as I wanted my body to look more toned. Lee told me exactly what I needed to do. Now I weigh 114 pounds, 12 pounds lighter than 6 months ago. And I have also gone down 2 pant sizes to a 25 waist. I am now back at the same weight as when I first entered university 4 years ago. Big thank you to Lee and Lorna for their constant support in accomplishing my goals!
Dad changes life!
I am Hooked!
I have been working out for 15+ years and have bounced around from gym to gym trying to stay motivated and in shape; I could never really push myself and it always felt like I was going through a routine, until one day my neighbours told me to come and try Crossfit. The gym was just down the street and I was told the first class was free so if I liked it then good and if not then no harm done.
My fiancée and I decided to give it a try. We met Lee and Lorna and thought it would be the perfect opportunity to get into shape for our backpacking trip across Europe. Well... the two months came and went, as did our trip to Europe and today we are both still going strong four days a week and look forward to Crossfit everyday.
From the first moment we walked into Crossfit both Andrea and I felt comfortable and part of a family that all get together to challenge ourselves to be the best we possibly can. I have met some amazing people in the gym and that has allowed me to push myself even harder then I thought possible. Having friendly competition with other members of the gym has motivated me to continue attending...even if I want to be lazy and take the day off.
Crossfit is the best thing that could have happened to Andrea and I. All it took was that little bit of convincing to try it and now we are both hooked and in the best shape of our lives. I have learned and gained more knowledge in the one year at Stoney Creek Crossfit than I did in 15 years at a regular gym. I play a ton of hockey and baseball and no longer do I get those nagging injuries or find myself to tired to play.
I feel faster, stronger, and have more energy to do the things I love to do. Thanks a ton Lee and Lorna. I look forward to continuing to improve with you guys and the rest of the family at Crossfit Stoney Creek!!!
I started at Stoney Creek Crossfit in reasonable shape. I had recently run a 30km race for the second year in a row however was a fair bit heavier the second time around. I thought I was making great progress at Crossfit but didn’t realize how much was truly effected by diet alone. When my wife and I took on the 30 day Isagenix challenge I thought it would be tough. I had done week long cleanses in the past with good results but they were hard to get back on regular food. I figured it was only 30 days. In that 30 days I lost a total of 20 pounds (18 according to Lee however I had lost 2 before getting officially weighed in). More importantly though I felt great and had a new view on diet and my daily routine. It was hard at first to find meals on the rounds or when I had the kids but I stuck to the plan and continued to see results.
Following the 30 days on Isagenix I transitioned over to a Paleo style diet, I forgot what it was like to have pasta and bread in my diet and started finding new ways to grill and cook meat as well as new fruits and vegetables I had never considered. As a whole I ate fairly healthy before but the 30 day cleanse really kick started things and got me on the path to larger goals.
With the results my wife and I have seen several of our friends and colleagues have asked what we have done differently and have also signed up for the 30 day program. Although I know they will see amazing results the partnering of Stoney Creek Crossfit and the guidance of Lee and Lorna has been invaluable.
Extreme Changes Came Quick
Sorry it took a bit to write but there’s so much that I want and could write that it made it hard. Ohh well, here you go.
Crossfit Stoney Creek has been my crossfit home since November 11, 2012.
When I first started Crossfit I was 215 lbs, out of shape and turning 30 in three days in other words “I was in big trouble!!! Lee and Lorna made quick work with me and I soon started doing things I never believed I could do; pushing my body to go harder then I’ve ever gone and completely changing the way I viewed nutrition.
Busy Mom Made Time
Hi my name is Ashley and I am a busy working mom with 2-year old twin
girls. I have never been able to find the time to do anything for
myself, so that meant eating whatever was at my reach and being lazy
because I was always tired. I thought this particular excerise would provide an easy fix
and CrossFit Stoney Creek would make me look amazing in a couple of months and then I would be able to quit.
My first class at CrossFit Stoney Creek was very scary and I felt intimidated
wondering…..Will I be able to keep up? Will I get it? The hard work
quickly began to show results and I was addicted to the 'new' me and
the pounds I was losing. The change motivated me more and I couldn't
get enough of the classes. This is the first time in my whole life
that I don't feel I need to make excuses to skip the gym. Needless to
say, I didn't quit after 2 months - I wanted to keep going. I have now
been there for 8 months, lost 30 lbs and 6 pant sizes and I want to
continue on this journey for a very long time.
Probably lost a lot very quickly in the first 3-4 months. Then when I really started building muscle it took me a bit longer to see the weight fall off. That's when my diet really helped :)
CrossFit Stoney Creek has truly changed my life! I have felt so empowered to be a
healthier me. Physically, I feel so much better than I've felt in a
long time and I have more confidence in myself, which has allowed me
to do many new things. Mentally, I feel like I can be the best mom and
wife for my family.
The gym has now become my place where I can tune out the daily
stresses of life and focus on me. The atmosphere is awesome here -
always surrounded by smiles and fun people. I have developed some
amazing friendships and these people are the reason I have been so
Thanks to Lee and Lorna, all the trainers and the CrossFit Stoney Creek members for giving me advice, pushing me to be better and reminding me that nothing good
will come of giving up.
My name is DJ Long. I am 25 years old and about 6'2'' and I've always weighed about 170 pounds. Near the end of February 2011 I weighed 212 pounds; this was a shock to me. I have never worked out or been to active. I have never considered a 'proper diet' and enjoyed eating whatever I wanted to eat whenever I wanted to eat it. I don't have a sweet tooth but I love fast food; it's hard for me to drive past a burger joint and not stop in for a bite. Thanks to a naturally decent metabolism, I've never worried about getting overweight and was generally happy about my physical appearance.
The last Saturday of February 2011 a friend of mine asked me if I wanted to join him for a crossfit workout. I had no clue what this was, all I knew is that my friend was genuinely excited and 'pumped' about how much he was enjoying his crossfit experience and the trainers at the facility. I decided to join him on a whim.
After introductions to the gym trainers were concluded, I began to do a warm up of some pushups and situps amongst other small exercises. I found it tough, I knew I wasn't in peak shape but I knew I could at least do the warmup; and with setting my own pace for the days workout, I believed I could finish that as well! Within 3 minutes of the days workout I was beginning to feel faint and ready to blackout... or throw up; both actually, whichever was ready to happen first. I couldn't believe it! I couldn't believe how out of shape I really was.
Challenge accepted! I didn't want my crossfit experience to end like that! My first goal was to be able to keep up with the crossfit work out of the day. Once recovered from my fatigue and chatting with the trainers, I decided to attend crossfit twice a week.
The trainers at Stoney Creek Crossfit have been wonderful and an excellent source of knowledge. The more I attended the more I learned. I was informed that if I wanted better results, my diet had to change. I was eager to do so. At the start of April 2011 I weighed 208 pounds (I hadn't lost much weight in the first month of crossfit twice a week as I was still enjoying many of burgers etc). I was excited to change my diet and carry on with crossfit twice a week. I had also began adding in some of my own exercises outside of crossfit. Key changes to my diet were as follows:
- Begin eating breakfast (I never ate breakfast, often my first meal of the day would be lunch or dinner)
- Have snacks such as raw almonds and avocado's
- Eat at regular intervals (every 3 hours)
- Included a meal replacement shake (IsaLean Shake) once a day either as a snack or as a meal
- No more fast food
- No more milk (was drinking ~1.5 litres a day)
- No more cereal / bread / cheese
I have for the most part stuck to these guide lines. Weight loss began rapidly, by the end of the first month I had lost 18 pounds. It has now been four months since I started living by these guild lines and I weigh 171 pounds. I have lost 41 pounds since my first day of crossfit and am thrilled with all the results I have obtained with the help of the staff of Crossfit Stoney Creek.
Thanks for your time,
A Better Athlete
I played on the Brock varsity volleyball team and once school started I wasn’t sure if I would be able to keep up both Crossfit and practice but I was liking Crossfit too much to quit so I continued to go 3 times a week. Lee and Lorna tailored the workouts for me to improve aspects of my game, as well as making sure I took days to rest if I had games coming up. I began seeing improvements at practice right away. I could play for longer without getting as tired, I was stronger, felt that I could jump higher and that I was more explosive. As I began to see improvements I began telling others on my team that I had been doing crossfit. I convinced Ally (another girl on the team), to come and try crossfit with me. She also fell in love with it and we continued to go together 3 times a week for the rest of the season.
Crossfit is challenging and unique in that it can cause you to push yourself beyond your limits or what you thought your limits were. There’s always something to improve on, and always heavier weights to use or higher reps or rounds to try to reach so I never get bored and I’m always encouraged to work hard. I’ve seen lots of improvements in the first year and have lifted more than I ever thought I possibly could.
Ally and I travel from St. Catharines to Stoneycreek 5 days a week because we enjoy it so much. I look forward to going every day; and as lame as it sounds it’s probably the favorite part of my day. Lee and Lorna are awesome and so are the members. Everyone is very encouraging and supportive and never once have I ever felt uncomfortable while working out. I can’t express in words how great Lee and Lorna are. They are really great coach’s and people and have been amazing with Ally and I over this past year. They are both very talented and knowledgeable and go out of their way to help their members every day!
Crossfit Kids Parent
Michele – parent.
It’s Never Too Late to Get Healthy!
“My name is Joanne and this is my story.
In June 2008 I found out I had to have a major operation. Given the nature of the surgery I was devastated. On July 30, 2008 I had this surgery and was in the hospital for 2 weeks. After I came home from the hospital I developed multiple infections which put me back in the hospital 3 times from September to October 2008. At this point I felt there was no light at the end of the tunnel.
Following my surgery I was hit with more sad news, Ihad to have 6 months of treatments which started in October 2008 and ending March 2009. During these treatments I was back in the hospital twice due to reactions.On August 25, 2009 I had my second surgery. After my second surgery I started to gain weight. By February 2010 I had gained 30 lbs. Feeling sluggish, no energy and very low self esteem.I started to get very depressed as I knew this was not me. At this point, with no energy to exercise, I tried to diet but this did not work.Diets alone do not work and there is no such thing as a quick fix.
I heard many people talking about Boot Camp so I started looking around for Boot Camps in my area.My husband was driving down the South Service Road one day and noticed a large banner “Cross Fit Stoney Creek”. He wrote down the phone number and gave it to me. I decided to give them a call in March of 2010 and spoke with Lorna.She advised the first class was free to try out.So I did, not knowing this free class would change my life completely.
I walked into Cross Fit Stoney Creek feeling like I was at the lowest point in my life with no confidence, 30 pounds overweight and no self esteem. I met Lorna and Lee and explained what I had been through, 2 surgeries and 6 months of treatments etc. They were both great and very understanding. I completed the class and decided I would sign up.
I work in Toronto and I’m up at 4:15am every morning.I did not know how I would have energy to go after work, but I was determined. I started going 5 days a week Monday to Friday.
Cross Fit has changed my life completely. I have been in exercise programs before but nothing compares to Cross Fit.A different routine everyday is posted on the board upon arrival by Lee our Personal Trainer who is there every step of the way during our routine and Lorna to give us the encouragement we need.
Cross Fit is a combination of cardio and weight training in every routine and never the same routine which is the key to exercising.It took awhile for me to notice changes, but given everything I had been through and many years of yoyo dieting this was to be expected.
I am now in my fifth month and I look and feel great. I have lots of energy, more confidence which I never thought I would have; I lost several pounds, but lost more in inches.I can now fit into many of my clothes (sizes 6 to which I never thought I would ever fit into again and my upper body is showing great definition. Not to mention people have noticed and complimented me. The members at Cross Fit Stoney Creek are awesome. They also give incentive and motivation.
Five months ago I never thought I would be able to be physically fit again. My efforts and hard work has paid off.I can’t thank Lee and Lorna at Cross Fit in Stoney Creek enough for giving me the incentive, drive, determination and motivation I needed when I thought I would never get through this.
I would and have recommended to everyone and anyone who is looking to start an exercise program to join Cross Fit Stoney Creek.Lee and Lorna you are the best and I owe you a lot for seeing me through this.
By the way, did I mention I am 54 years of age? I have no intention to quitting!”
Parents gets healthy together!
My daughter, Christine finally persuaded me into coming out to the free trial session at Crossfit Stoney Creek on February 26th, 2011. After that session, I was hooked & realized even though I was active in hockey, bowling & baseball; I was totally out of shape & overweight. It was time to make a change in my lifestyle, with Lorna & Lee’s guidance. Lee & Lorna are very knowledgeable trainers on proper technique in weight strengthening, cardio fitness & nutrition. They were inspirational in guiding me through the WOD (workouts that were modified to my capabilities at first) were still gruelling, but worth it in the long run. “No Pain No Gain is the Motto” The WOD is different everyday, which really motivates me, never boring. I’m always anticipating what’s going to be part of the WOD before going to the gym. Setting goals from the start of this adventure was important. Pull-ups without a band is my next goal. I really enjoy coming out 3-5 days a week to work out & socialize with the new circle of friends I have gained.
It’s almost a full year since coming to Crossfit Stoney Creek; I’m 37 lbs lighter, healthier, happier & confident of myself & nothing stops me. Believe In Yourself! You Can Do It!
Thanks, Lee & Lorna you’re the best!!!
Cathy McHugh a.k.a The Beast
Hi my name is Jim
After 6 months of my daughter Christine & my wife Cathy trying to persuade me to join Crossfit Stoney Creek, I finally broke down & gave it a try. My first thoughts were to go ahead and give it a try and then declare that it was not for me. It nearly killed me after the first night, but for some reason I liked what I saw and felt. At 56 years old, 5’ 11” weighing at 222 lbs; it was time for a change in lifestyle due to medical history in my family. I have over the past number of years, tried to exercise at home because outside gyms did not appeal to me, but this gym was different. The daily workout was different everyday you came into the gym which appealed to me. You worked at your own level and didn’t have to compare yourself to anyone.
Lee and Lorna both have given me valuable advice on both exercise and nutrition especially Lee’s advice eat proper foods at regular intervals with portion control. Since coming to Crossfit Stoney Creek gym 4 times a week, I’ve dropped 25 pounds and have seen a drastic change in my looks & toning of my body which gives me a new healthier outlook on life for years to come.
Thanks, Lee & Lorna
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The Zone and Paleo are the nutrition programs or “diets” encourage by CrossFit and most CrossFitters around the world. Any CrossFit site you visit will most likely have a page or blog specifically ...