What are you thinking?

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.  We will be running this seminar a little differently than last year.  Attendees are welcome to submit their questions prior to the seminar for Christie to address.  Think about what hurdles you have with reaching your goals,  what goes through your head when you are wodding and do you have any negative self talk?

Sign up now for the Mental training seminar on Saturday, February 16, 2013 2:00pm – 3:00pm


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 January 31st)
After January 31st – $30
Non-members – $40

* All prices + HST

When you register, please send me (deanna@crossfitzone.ca) your questions that you would like Christie to address. Here are some ideas to get you thinking:

1. If you could improve your mental game by 10% – what area would you want to change?

2. What mental aspects do you feel help you at Crossfit?

3. What mental aspects do you feel hold you back at Crossfit?

4. When you are “on’ and do well, what is your thinking like?

5. When you are “off” and do poorly, what is your thinking like?

6. What have you tried to do to help yourself in those situations and have they worked?

7. Any questions in general around the mental game.

All About Nutrition seminar is tonight!  Starts at 7:45pm

Open Gym:

  • 10:30am – 12:00pm

Today’s Workout:

Buy In – Mobility and dynamic warmup

WOD –  “CF Open 12.1”

COMP DAY – for those that did not compete yesterday

Complete as many reps as possible in 7 minutes of:


This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Zone 1 – scale as needed

Cash Out – AMRAP in 10 minutes working on skills – Turkish Getup + Windmill

Extra Credit (optional): 5 Rounds NFT:

5 Toes To Bar (Strict, No Kip)
5 HSPU (Strict, No Kip)

* Coaches review the technique for the movements

* Then work on your mobility goats!


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