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Is your mind holding you back from your true potential?

08 Mar Posted by in Seminars | 5 comments

What is mental strength?  Hit a PR and do it 29 more times like Jackie!

Photo Credit – Wendy Callendar

It is Competition season, so we are bringing back Christie to talk about what is going on in your head with you are doing training or competing.

Sign up now for the Mental training seminar on Tuesday, April 17, 2012 @ 7:45!

Christie Gialloreto, M.Sc. of Westmount Consulting will be providing strategies to improve ourselves with the mental aspect of our CrossFit performances.

Christie’s bio:

As a Certified Canadian Counsellor and Provisional Psychologist (Alberta), Christie has been a private practice consultant for over 11 years working with athletes of all ages on personal and performance enhancement.

A Master of Science graduate in Athletic Counseling and Psychological Services from Springfield College (Massachusetts), she has consulted with individuals and teams in over 35 different sports ranging from recreational, developmental, high performance, international and Olympic levels.

Currently, Christie works with local athletes through the Canadian Sports Centre –Pacific as well as the Pacific Institute of Sport Excellence. In addition to this, she travels to Alberta to work with the Vauxhall Academy of Baseball and Medicine Hat AAA Hounds Women’s hockey on a regular basis.

Other contracts she’s enjoyed include teaching and counseling at the National Sport School in Calgary, Alberta, as well as serving as a Sport Psychology Consultant with Team Alberta for the 2007 Canada Winter Games, 2005 Canada Summer Games and 2004 Arctic Winter Games.

A former competitive gymnast, Christie has also worked with sports in organizational roles such as the American and International Hockey Leagues, the 1999 Pan American Games and the 2002 Salt Lake Winter Olympic Games. In 2008, Christie moved to Victoria, BC. and enjoys Pilates, golf and is a volunteer with the Pacific Animal Therapy Society, the Saanich Skating Club Executive Committee and St. Michael’s University School.


Early bird signup – $20 (before March 20th)
After March 20th – $25
Non-members – $40

* All prices + HST

Today’s Workout

Buy In – 3 rounds of 25 single skips, 10 kb swings, 10 hollow rocks, 5 pullups, 5 pushups

WOD“CFG Open 12.3”

MENincludes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar


WOMENincludes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

Zone 4 – do RX but scale time down to 10 – 15 minutes

Zone 3 – Scale Push Press to 55/75lbs

Zone 2 – Scale box height to 12/24″, scale ttb to double crunch

Zone 1 – Scale time and movements as needed

Cash Out – MWOD

* 1-2 minutes calf stretch
* 5 way shoulder stretch


Workout of the Day

  1. Craig R03-08-12

    You can't make me do that again.

    • Sam Dewett03-08-12

      mate you did a great job, i'l see you sunday.

  2. Sam Dewett03-08-12

    hey guys, i'm going to be popping into the Zone today at the 530 to do the 12.3 wod. im in need of a judge, so if anyone is available to help it would be greatly appreciated.

    • gregr03-08-12

      hey sam would be there for you but i'm on night shift..

    • Craig R03-09-12

      That is my eating time before coaching the 630 class, sorry man.

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