February 2016 Newsletter

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preparing you for life.


Join us Friday February 5th at 5:30pm for a group WOD, potluck and social hour! Bring a bite to share and something to drink. Friends and family are always welcome!

Starting on February 25th, the five-week five-workout online competition has attracted the participation of hundreds of thousands of competitors.
Held in CrossFit affiliates and garage gyms around the world, the Open is designed to be accessible to everyone. With both RX and Scaled categories available, anyone can do it!
Sign up, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, province and country.
Each week we will be throwing down for Open competitors during a fun Friday night class @6:30pm. Keep posted for more information to come.

A few more details:

  • Registration is $20 – sign up here
  • If you are registering for the OPEN we ask that you take the online judges course so that you can help with judging your fellow athletes. Even if you took it LAST year, you are still required to take it again this year.

This month we would like to give a shout out to one of CrossFit Canmore’s longest standing members, as well as to a new member of our community. 

Susan Kun

Why you started CrossFit? I’m always open to new challenges so when a friend told me about this guy (Greg) who runs a different kind of fitness program out of his garage I thought I would try it. Conveniently it was just up the street from my house.

With age comes muscle and bone loss no matter how active you are. Crossfit actually improved both. I’ve never been this fit in my life although I did compete in sports since I was a child, fenced for 15 years, did trail running for over 10.

I don’t know why I stuck to crossfit. I must thrive on suffering. You wouldn’t believe the pain in those first few weeks.

Favourite exercise? Weight lifting. Any style. They scare me a bit but what a blast when you get it right!

Least favourite exercise? Rowing. If I have to suffer I want more excitement!

Most memorable moment in CrossFit? There are lots. Every AHAA! moment when you first get something right. But the first one was one day when Greg was demonstrating a hand stand and the 8 pack was revealed. I was like “holyshitwashebornlikethat?”

What you do outside of CrossFit? Winter: cross-country skiing. Summer: road riding. Or more CrossFit.

How CrossFit plays a role in your life? I love feeling strong. And believe it or not it keeps me young. In body and soul. Thanks gang, you guys are the best!


Why you started CrossFit? I started CrossFit to increase the probabilities of being on the front page of Sports Illustrated…and because a friend from high school opened a gym in my hometown.

Favourite exercise? I like Overhead Squat even though it’s really not my strength. I like the feeling when I find my balance under the bar and feel way stronger to get up. I also like Deadlift and I don’t get why rowing gets so much hate.

Least favourite exercise? I equally don’t like Thruster and Jerk because of my (non) shoulder mobility. I’m working on it. Soon I will like them.

Most memorable moment at CF? The day I met Dave Castro with my brothers and I was secretly wearing my brother’s silly USA tank top. He was looking for it that morning and could’t find it. It was such a moment when we saw Dave and my brother said: “I wish I had my USA tank top“ and I removed my shirt to reveal it! Smile for the camera 🙂

What you do OUTSIDE of CrossFit? Apart of doing vegan propaganda, riding my bike everywhere in town and enjoying the unemployed lifestyle, you can see me climbing at Elevation place getting ready for the summer, trying to do Acro yoga, reading anarchist books to counterbalance my highly dogmatic education in finance and reading adventure books to get inspired and dream. I’m also looking to run another ultramarathon this summer/fall with some friends, so feel free to send me suggestions of your favourite races in the Rockies.

How CrossFit plays a role in your life? To have been on and off doing CrossFit for the past 5 years, I can say CrossFit is the only type of training that brings me in such a high fitness level. I also feel more confident and optimistic when I do CrossFit. I can translate some “mental toughness“ to real life when I recall the type of training who takes 45 minutes of grinding rep by rep to finish it or when I achieve something that I thought I would not be able to do.

I’d like to take the occasion to highlight the high quality of all the coaches at CrossFit Canmore and to thank everybody for their cheers and support when we suffer all together to go through a workout.


Spaghetti Squash Chow Mein


  • 1 large spaghetti squash
  • 1/4 cup soy sauce or tamari (or coconut aminos to make paleo)
  • 3 cloves garlic, minced
  • 1 tablespoon brown sugar (or coconut sugar)
  • 2 teaspoons freshly grated ginger
  • 1/4 teaspoon white pepper
  • 2 tablespoons olive oil
  • 1 onion, diced
  • 3 stalks celery, sliced diagonally
  • 2 cups cole slaw mix (shredded cabbage and carrots)


Cut a spaghetti squash in half length wise and scoop out seeds. Lay skin side up in a 13 x 9 pyrex and pour 1/2 inch of water in the bottom of the pan. Bake at 400 degrees for 30-40 minutes, until flesh is very tender. Once done, scoop out flesh with a fork so it breaks apart into strings, set aside.

In a small bowl, whisk together soy sauce, garlic, brown sugar, ginger and white pepper; set aside.

Heat olive oil in a large skillet over medium high heat. Add onion and celery, and cook, stirring often, until tender, about 3-4 minutes. Stir in cabbage until heated through, about 1 minute.

Stir in spaghetti squash and soy sauce mixture until well combined, about 2 minutes.

Serve immediately.


Congratulations to our new Members that completed the January Fundamentals Program and welcome to all of those in the February Fundamentals Program! We are look forward to seeing you at regular group classes throughout the week!


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