When Deanna opened up shop here in January 2008 she was embarking on a brand new adventure. I’ve seen pics from early in the year and there was a massive amount of work to be done before this space could be usable. With tons of help from her friends and family, and huge dedication and personal sacrifice, Coach D created a home for CrossFit Zone. It was a big leap forward from training in parks, offering a solid central location, somewhat protective from the outside environment 🙂 , and with a bathroom, lounge and office space.
Five months later was the Grand Opening, when the CFZ community was still small in numbers but huge in energy and passion. I remember walking into the gym on that day and knowing that this was the place I wanted to be. Coach D, Shannon, KDF, Jer, Tom, and a bunch more. The people, the energy, the passion. A week or two later I asked D if I could help coach in trade for a membership. She took pity on me and said yes. Two months down the road I was in negotiations to become partial owner.
Membership grew through the summer, bars broke, plates chipped, dumbbells and pullup stations loosened. Bars were replaced, new plates purchased, dumbbells and pullup stations tightened, and membership grew. And grew. And grew. It was a lot of word of mouth, members inviting friends and friends of theirs came too. Leaderboard numbers started changing on a weekly basis and members of all levels saw vast improvements in their fitness as they achieved goals they never thought possible.
The fall saw new challenges and new rewards. Rob and Donald who had joined in the summer, grew into legends that we all could talk to via their ability to stay completely grounded and modest. One day in September raised $2000 for Big Brothers Big Sisters Victoria, inspired by our two heroes and campaigned for by many others, both in securing bids and by putting out immense physical work in FGB. Seven days in October showed us the strength of will that humans can have and the sense of community of CFZ as we banded together in support of the cause.
September and October were our biggest growth months yet. There are many new faces, busier classes, and the reality that change is good and growth is better. Deanna and I are implementing a progressive apprentice coach program to ensure that we can deliver quality to our members in coaching. You’ll see Toby and Lani around a lot more as we integrate these two great people into our coaching ranks. To add value of knowledge to our community, Deanna has set out to find experts in the areas of performance, wellness, and nutrition to put on seminars on an almost weekly basis.
Our programming evolves as Deanna and I alternate planning weeks of training and discuss the pros and cons of how we arrange the workouts. We do our best to blend the science with the art and variety of training to provide what we feel is the best representation of all around fitness training for our CFZ family. This process helps us to prepare as new challenges await on the near horizon – the CrossFit Winter Challenge, CFZ Nancy Challenge, and the potential for putting together a 2010 CrossFit Games team. It also helps conquer firsts – first kipping pull-ups, first ring dip, first 5k run, first full-Elite WODs.
Through these evolutions and those to come we rely on you, our members, our team. You are our sounding board for ideas, results, and questions. We have plans to purchase new equipment and to try new programming and systems but many minds are better than two. Let us know what you think on the blog, via the suggestion box, or face to face.
We ask that you welcome the new faces into our family and help them get up to speed. The physical and psychological challenge of a CrossFit WOD is more easily conquered in the presence of friends. There will be classes in which technique coaching might take a little longer but in the long run we will all benefit from a safer, stronger, and more successful fitness community.
Lastly we ask that you remember we are a team and we are only as strong as we are united. You don’t perform WODs in a vacuum – let’s hear you work with each other to reach higher heights. No matter how tired you are, you can always muster a “let’s go” or “good job”… we pull each other along on the strength of our combined will.
I’m excited to be a part of this. I feel like this is where I am meant to be and I’m really happy that you are all here with Deanna and I. We are the “little gym that could” and trust me, as we continue to evolve, it will only get better from here.
Yours in Fitness
Coach Turts and Coach (AK) Deanna
Today’s Workout:
Buy In- Muscle Snatch – from high hang to overhead focusing on hip drive and arm movement (PVC to light bar/ weighted bars for advanced) – 15 min
Watch Dutch Lowy (CrossFit athlete) perform the muscle snatch – feet in jumping position but the movement occurs through a fast extension of the hips and “whipping” of the arms overhead to catch in a full standing position. The hips HAVE to move fast and the arms HAVE to move fast to
get the bar overhead. Notice there is only slight arm bend.
WOD – “Team Rowtations”
* In Teams of 4-6, one at each station
* Athlete on rowing machine dictates the time at each station
* Each person rows their first round at 500m, second round at 300m, and third round at 150m
Stations are:
• Row
• Double Crunch
• Double Unders
• Squats
• Rest (if teams of 5)
*Add reps continually at each station until everyone has done three rotations through the row
Cash Out- Read and comment on the blog “the evolution of crossfit zone”
Great post Cam.
I’ve seen a lot of evolution in the gym since I joined after the open house. Marco and I had been working out at the UVic gym, doing CrossFit on our own for almost a year, when we came down to the open house. We thought we’d just come and check it out, take advantage of some free workouts. As soon as I did the group Fran, I was hooked. We then attended every free workout that week, and were so sore and tired by the end that Deanna had to tell us she didn’t want to see us in the gym for a few days :-).
We joined as official members the following week. I just couldn’t face going back to doing WODs on my own. I had seen the light :-).
The gym, and of course the coaches and members, is going to be the number one thing I will miss when I move in January.
Wish I could make this one. I haven’t done a team WOD in weeks. I’ll be back on Wednesdays and Saturdays after this week.
It’s almost my one year anniversary at CrossFit Zone with Deanna! Last November, I did my first official drop in with Dee and her tiny bunch in the cramped back room of the Quadra 24 hr. Fitness Center. Even at that time, with a humble following and a bare bones facility, Deanna managed to create an environment that I instantly wanted to be a part of. After experiencing my first actual in-class WOD, I signed up on the spot, and haven’t looked back since! I can’t believe how far the Zone has come in the one year since I’ve been a member. For starters, I never would have thought I’d end up as a coach, nor that our CrossFit family would be so amazing and huge in such a seemingly short time! The Zone changed my life, and I’m so grateful to be surrounded by such a great team. 🙂
Great post! I started with Deanna in 2008 and saw IMMEDIATE weight loss and toning results. This summer I saw even more change, but in my strength rather than in inches. I am hooked on Crossfit and am doing my best to integrate WODs into my tri training here in Macau. I even bought my own bar! Can’t wait to join you again in the summer!! Congrats D and everyone who has created the space for a growing Crossfit Zone community!!
Fantastic post! The “little gym that could” just warms my heart. I’ve never experienced a fitness community like crossfit, and I feel very thankful that Brian brought me to the open house. Once you survive any WOD with your fellow CrossFitter you become comrades and partners. I look forward to watching the gym grow and to introducing others to the joy of CrossFit.
Nice post Cam. You guys rock! 🙂
One thing I noticed when I first joined was the sheer interactiveness and camaraderie of the people at the gym. I’m glad I was introduced to something like this. Occasionally I do go to a ‘traditional’ gym with some buddies (while doing CrossFit workouts of course), but it really isn’t the same. CrossFit Zone is a a huge revelation from my headphone in ears working out with one person or by myself/structured weight lifting days… which were ever so un-stimulating. It’s great to see other people grind through a WOD like you do, hit milestones and do things they never thought they could. The social and community aspect is truly inspirational.
My first introduction to Deanna and CrossfitZone was over a year ago, pre-Quadra24 Fitness and certainly pre-current gym. We met at Gorge Park and I remember at the time thinking about how awful the workout sounded, and can’t help but think now that I am so happy I allowed myself to be dragged down there that day!
I have been back once to the YMCA to work out. I did not miss the mirrors, the machines and the lame music. I did miss ditching the weights, the chalk on the floor and walking out the front door with a set of weights. The people of Crossfit Zone are so friendly and encouraging. I’m hooked! Thanks All!
I remember my first WOD with Deanna when I was the gym was at Quadra 24 Hour Fitness. It was a ‘Filthy Fifty’ and I only managed to do each exercise 25 times. By the end of it I struggled to walk out of that gym, and nearly concussed myself walking down the stairs. Despite all that I was hooked! I have watched the gym grow from there and it is a place I truly love! Although my school schedule often prevents me from working out as much as i’d like, CFZ feels like home. It’s always great to see new faces, and I am excited to see where CFZ will go in the future. It sure will be hard getting posted in the spring, but perhaps Deanna and the CFZ crew can open a second gym wherever I end up! To all the great people at CFZ, it’s great to be part of the family!!!
Hey gang,
Thanks for all the comments and thoughts, it means a lot to D and I that you all feel the same way we do! We’re going in the right direction and the best is yet to come.
turts
Thanks Turts!
It is pretty amazing when someone puts it all in perspective what you have created! I had this vision a about 2 years ago and now it is all coming together. I imagined an amazing training facility that was so much more… the energy, the passion, the results and the camaraderie.
Thanks to all of you! You all made the Zone an amazing place to be. And of course Freddie is the glue that puts it all together 😉
Thanks to all my coaches that have put there blood, sweat and tears into this place from the beginning.
Let’s keep this amazing community (aka “the little gym that could) building!
Hi everyone, I have heard of crossfit and I live in Macau. I would be VERY interested to do it, does anyone know if this is possible?
Thanks