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Levels, Episode 3: Steph of All Trades. Behind the scenes with a competitive CrossFit athlete.
7 Plays7 months ago
A sit down with our own Stephanie Dufour. Competitive CrossFit athlete, firefighter, coach and more. Steph tells us what it's like trying to balance a busy schedule, training 3 hours a day, and staying away from the comparison game.
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Transcript
Introduction and Early Life
00:00:00
Speaker
Welcome to Levels, the podcast where we explore the people and the stories that make up our awesome community here at Oliver CrossFit.
00:00:07
Speaker
Today, I'm thrilled to have as my guest Coach Steffi Doof, Stephanie Dufour.
00:00:15
Speaker
I'm probably missing out some nicknames.
00:00:18
Speaker
Almost anti-Stephanie.
00:00:20
Speaker
Almost anti-Stephanie.
00:00:22
Speaker
Yeah, we're really excited to have her here today.
00:00:24
Speaker
Thanks for coming.
00:00:27
Speaker
I know that this is not your favorite thing, but it's all good.
00:00:30
Speaker
It's all good.
00:00:32
Speaker
We're excited to get to know a little bit more about Steph and dig into some reasons why she's here at the gym and it's become such an integral part.
00:00:41
Speaker
So, Stephanie, tell me a little bit about your background.
00:00:44
Speaker
Where did you grow up?
00:00:45
Speaker
Where did you go to school?
00:00:46
Speaker
Did you play any sports?
00:00:48
Speaker
Tell me all the things.
00:00:50
Speaker
I grew up in LaSalle.
00:00:52
Speaker
I'm currently back in La Salle.
00:00:53
Speaker
Nice.
00:00:54
Speaker
I went to Monseigneur Augustin Caron.
00:00:57
Speaker
Okay.
00:00:58
Speaker
Yep, very French.
00:00:58
Speaker
Yep.
00:00:59
Speaker
And then I did the immersion program at Villanova.
00:01:02
Speaker
Okay.
00:01:04
Speaker
And then I continued my studies at the University of Windsor.
00:01:07
Speaker
Yep.
00:01:07
Speaker
I did a double major in criminology and French.
00:01:10
Speaker
Ooh.
00:01:12
Speaker
Thought I was going to become a police officer.
00:01:15
Speaker
Yeah.
00:01:16
Speaker
A French one.
00:01:16
Speaker
Yeah.
00:01:18
Speaker
What else?
00:01:19
Speaker
I played sports growing up.
00:01:21
Speaker
Yep.
00:01:22
Speaker
I started with swimming.
00:01:23
Speaker
Okay.
00:01:24
Speaker
My dad gave me the option.
00:01:25
Speaker
He sat me down one evening.
00:01:28
Speaker
He always had me on Wednesday nights.
00:01:29
Speaker
That was his night to... Right.
00:01:31
Speaker
have me.
Journey in Sports
00:01:32
Speaker
And he sat me down one night.
00:01:34
Speaker
I think he recognized that I wasn't, like I was really clumsy as a kid.
00:01:38
Speaker
He's like, oh, I'm gonna try to fix this.
00:01:40
Speaker
Put her in the pool where she can... Yeah, well he's like, he brought out like the Windsor activity guide.
00:01:47
Speaker
Yeah.
00:01:48
Speaker
for like the winter season and he brought it to the hockey page and he's like, oh, what sport do you want to do?
00:01:55
Speaker
And he's like, you can pick anything.
00:01:57
Speaker
So I like went right to swimming.
00:01:59
Speaker
I was just always like cool as a kid.
00:02:01
Speaker
Yeah.
00:02:02
Speaker
So we started with like life-saving lessons, started with all the levels going up, and then eventually did bronze cross, bronze med, and then started pursuing competitive swimming.
00:02:14
Speaker
Okay.
00:02:15
Speaker
So I used to swim for West.
00:02:17
Speaker
Yep.
00:02:17
Speaker
And then did that, continued that a little bit into the first couple years of high school.
00:02:25
Speaker
Mm-hmm.
00:02:26
Speaker
And then I had some issues with my shoulder.
00:02:27
Speaker
I had shoulder surgery in the 10th grade and then again in first year university.
00:02:34
Speaker
Wow.
00:02:35
Speaker
Yeah.
00:02:36
Speaker
And then I stopped swimming, but I continued to play high school sports.
00:02:40
Speaker
So I did basketball, volleyball.
00:02:42
Speaker
I played badminton.
00:02:43
Speaker
Nice.
00:02:45
Speaker
Was never a runner.
00:02:46
Speaker
Didn't get into track and field or anything like that.
00:02:48
Speaker
But yeah.
00:02:51
Speaker
And then...
00:02:52
Speaker
Then it stopped.
00:02:53
Speaker
Then I played intramural volleyball with a group of other students at the university.
00:03:02
Speaker
And just very intermittently went to the gym, didn't know what I was doing.
00:03:06
Speaker
And that was about it.
00:03:07
Speaker
I feel like that's a lot of our experience with the global gyms before we came into a functional fitness space is going to the gym, not really know what you're doing, getting your information from back
00:03:21
Speaker
when I was young from a magazine or something like that.
00:03:24
Speaker
Oh yeah.
00:03:25
Speaker
Yeah.
00:03:25
Speaker
Yeah.
00:03:26
Speaker
And, and like, even after that, I started to notice that I was gaining a lot of weight, just like not playing sports.
00:03:33
Speaker
I was like going to practice doing, you know, games and stuff on the weekends throughout high school.
00:03:43
Speaker
And then you go to university and you don't know what to do in the gym.
00:03:47
Speaker
I'm playing intramural, um,
00:03:49
Speaker
every Thursday night, and that was it.
00:03:51
Speaker
Intramural means drinking.
00:03:52
Speaker
Oh yeah, we'd go out to the bar and drink after.
00:03:56
Speaker
So then one of my girlfriends and I started doing P90X in her basement.
00:04:02
Speaker
And then that became a little bit of an unhealthy obsession.
00:04:06
Speaker
I was doing it like once, maybe twice a day, and then I would supplement it with like running.
00:04:13
Speaker
So then I'd go out, I started getting obsessed with running, I'd go out,
00:04:17
Speaker
every day when i first started i couldn't even run down the block like i'd run a block i'd walk a block and then i'd continue like that and then i started running at malden park like doing the loop yeah um and i would do that alone typically like late at night that became kind of like part of my regular routine and then once i started being able to run consistently i would go longer and longer and longer and then
00:04:44
Speaker
I kept pushing and pushing and I signed up for a marathon.
00:04:46
Speaker
Did you do a full marathon?
00:04:48
Speaker
Yeah.
00:04:49
Speaker
Oh, nice.
00:04:49
Speaker
Yeah, I did a full, God, I don't know, probably 2017.
00:04:56
Speaker
I'd never run like a 5K.
00:04:58
Speaker
That was my first race that I'd ever signed up for.
00:05:00
Speaker
Yeah, I learned from that.
00:05:02
Speaker
Go big, go big.
00:05:03
Speaker
I don't know if I'll ever do one again.
00:05:05
Speaker
It was really hard.
00:05:07
Speaker
Yeah.
00:05:08
Speaker
Yeah, so I started – I did a marathon, and then once I started coming here, I laid off the running, realized I didn't like running that much.
00:05:16
Speaker
Right.
00:05:18
Speaker
Yeah.
00:05:18
Speaker
But it seems like movement has always been a part of your everything.
00:05:23
Speaker
Yeah.
00:05:24
Speaker
It's always been there for you.
00:05:25
Speaker
Yeah.
00:05:27
Speaker
And I know that still – I still marvel at when you swim.
00:05:30
Speaker
Like, you obviously retained your swimming abilities pretty well.
00:05:33
Speaker
I feel like I've lost a lot.
00:05:34
Speaker
Well, I mean –
00:05:36
Speaker
from peak competitive, but I also think that that translates.
00:05:39
Speaker
I feel like swimmers know how to suffer and like how to get to that lactate threshold and hold it and, you know, go anaerobic obviously because you're holding your breath and do a lot of stuff.
00:05:49
Speaker
I just feel like if you're a swimmer, they can suffer and it's translated well into, into what you do now in the gym.
00:05:56
Speaker
Yeah.
Transition to CrossFit
00:05:57
Speaker
Okay.
00:05:57
Speaker
Well, let's backtrack a little bit.
00:06:00
Speaker
How long have you been doing CrossFit?
00:06:03
Speaker
I've been doing CrossFit for just over six years.
00:06:08
Speaker
Just over six.
00:06:09
Speaker
I feel like I have been doing it forever, but then on the other side of it, I'm like, I can't believe it's been six years.
00:06:15
Speaker
Still pretty new, right?
00:06:16
Speaker
Still pretty new in the game.
00:06:18
Speaker
Yeah.
00:06:19
Speaker
So what kind of prompted you to start?
00:06:24
Speaker
I knew a little bit about CrossFit, like just seeing snippets of the games and stuff online.
00:06:31
Speaker
but I went to a Christmas party.
00:06:34
Speaker
My cousin threw a Christmas party and one of your old members was there and she knew like the person that I went to the party with and she, she, they were schmoozing and she's like, Oh yeah, I follow you online.
00:06:48
Speaker
I really think that you would love CrossFit.
00:06:50
Speaker
And I have this thing called the golden ticket.
00:06:53
Speaker
Do you want it?
00:06:54
Speaker
So she got me set up with the golden ticket.
00:06:58
Speaker
I contacted,
00:06:59
Speaker
I think whoever was running your Instagram account at the time made arrangements to come and do a class and then do a couple of onboarding classes, which I didn't show up for and I got flack for later.
00:07:14
Speaker
Yeah, so golden ticket.
00:07:19
Speaker
Somebody was like, I think you'd love this and they were right.
00:07:21
Speaker
Yeah, I know.
00:07:23
Speaker
It's funny because you remember certain athletes when they come through and especially
00:07:27
Speaker
athletes when they come through and you're like, you sure you haven't done this before?
00:07:31
Speaker
Like, you're pretty good at doing the things and the pull-ups and all that stuff.
00:07:35
Speaker
So I do remember, I remember that first class when you came through and we were like, who's this girl over here doing strict pull-ups or whatever you were doing?
00:07:41
Speaker
It's pretty fun.
00:07:43
Speaker
Yeah.
00:07:43
Speaker
It's awesome.
00:07:44
Speaker
Okay.
00:07:46
Speaker
So I know we chatted about this briefly.
00:07:49
Speaker
You don't really remember your first class.
00:07:51
Speaker
No.
00:07:51
Speaker
You sort of remember your first class, but it was kind of a blur?
00:07:53
Speaker
Yeah.
00:07:54
Speaker
I remember trying...
00:07:57
Speaker
different movements that like I wasn't familiar with.
00:08:02
Speaker
The coach of my first class had athletes go through progressions for a kipping pull up and I've never seen them before.
00:08:12
Speaker
So after class I asked him if he could show me and he taught me how to kip and then I did my first set of five kipping pull ups.
00:08:21
Speaker
which is pretty cool.
00:08:21
Speaker
That's really cool.
00:08:22
Speaker
Yeah, I don't know if that was my first class or one of the first ones.
00:08:26
Speaker
I also remember doing inverted burpees.
00:08:30
Speaker
on the wall.
00:08:31
Speaker
Candlesticks.
00:08:31
Speaker
Yeah, like a candlestick into a handstand on the wall.
00:08:34
Speaker
Yeah, yeah, yeah.
00:08:35
Speaker
So I learned how to do that probably within my first week.
00:08:39
Speaker
And prior to that, I had no experience kicking up, like ever.
00:08:43
Speaker
I have no gymnastics background whatsoever.
00:08:46
Speaker
So that was scary.
00:08:47
Speaker
But I remember feeling so accomplished.
00:08:50
Speaker
And then I left here and I still had a membership at Crunch Fitness at Malden.
00:08:56
Speaker
And...
00:08:57
Speaker
Anything that I learned here, I started doing at that gym.
00:09:00
Speaker
Oh, nice.
00:09:01
Speaker
Yeah.
00:09:01
Speaker
So I had like a small corner that was kind of tucked away and I started doing inverted burpees.
00:09:07
Speaker
in that corner.
00:09:07
Speaker
I just saw that video on my Instagram like not long ago.
00:09:10
Speaker
Really?
00:09:10
Speaker
Yeah.
00:09:10
Speaker
There's a video of that?
00:09:11
Speaker
Yeah.
00:09:12
Speaker
Oh, I like it.
00:09:12
Speaker
I have it on private.
00:09:13
Speaker
Oh, all right.
00:09:15
Speaker
But yeah, so I started and then I started learning how to snatch here, like doing power snatches.
00:09:23
Speaker
I remember just feeling so uncoordinated, but then I'd leave here and I'd go to crunch and I'd be using the 45 pound bar and I hated it because it was so thick and doing power snatches like in the corner.
00:09:34
Speaker
And the people are giving you the stare.
00:09:35
Speaker
Yeah.
00:09:36
Speaker
Yeah.
00:09:36
Speaker
I was really strategic about the times that I'd go.
00:09:39
Speaker
Cause I was like, Oh, I don't want people to see me move like crap.
00:09:41
Speaker
Yeah.
00:09:42
Speaker
Um, I don't think they would have known if you're moving like crap.
00:09:45
Speaker
No, no, no one knows what a person knows.
00:09:47
Speaker
No offense, crunch fitness and all the people that go there, but probably don't know how to give.
00:09:52
Speaker
Yeah.
00:09:52
Speaker
The good mechanics of a power snatch.
00:09:54
Speaker
Yeah.
00:09:54
Speaker
But no, yeah, that's awesome.
00:09:57
Speaker
Started as a closet crossfitter.
00:09:58
Speaker
Yes.
00:09:59
Speaker
Kept it quiet.
00:10:00
Speaker
Um, okay.
00:10:02
Speaker
Let's,
00:10:03
Speaker
let's fast forward a little bit because the end of the six years, you know, starting from your first class to where you are now, one of the top 115 female CrossFit athletes.
00:10:20
Speaker
116.
00:10:20
Speaker
116.
00:10:20
Speaker
I was close.
00:10:20
Speaker
115, 116.
00:10:22
Speaker
That's an incredible accomplishment.
00:10:25
Speaker
Being that high up the leaderboard and still working your way up.
00:10:28
Speaker
I know I've just seen you finish in qualifiers for a lot of blues.
00:10:31
Speaker
What's,
00:10:33
Speaker
the ultimate goal for you as a CrossFitter?
00:10:35
Speaker
Oh God.
00:10:37
Speaker
My current goal would be to go to in-person summies.
00:10:40
Speaker
Nice.
00:10:40
Speaker
Yeah.
00:10:41
Speaker
But definitely want to go to the games eventually.
00:10:44
Speaker
Yeah.
00:10:45
Speaker
Yeah.
00:10:45
Speaker
And not have to pay for a ticket.
00:10:47
Speaker
Correct.
00:10:47
Speaker
Yeah.
00:10:47
Speaker
I don't want to pay for my ticket.
00:10:50
Speaker
I want to pay for registration.
00:10:51
Speaker
That's right.
00:10:51
Speaker
And that's it.
00:10:52
Speaker
Yeah.
00:10:52
Speaker
Or have someone else pay for registration and just go and compete.
00:10:55
Speaker
Yeah.
00:10:55
Speaker
Perfect.
00:10:57
Speaker
With that, obviously,
00:10:59
Speaker
if we didn't mention it, you are a coach at the gym.
Coaching and Competitive Experience
00:11:01
Speaker
You've been a coach at the gym for six years.
00:11:03
Speaker
Yeah, close to that.
00:11:04
Speaker
Five and a half.
00:11:05
Speaker
Six years.
00:11:05
Speaker
I know when you're kind of doing both spin and working somewhere else and doing some classes here, you've always been pretty good at juggling a few things.
00:11:19
Speaker
But you've also gotten into coaching competitive CrossFit as well.
00:11:23
Speaker
Yeah.
00:11:23
Speaker
Right?
00:11:24
Speaker
Because you had two athletes that you coached who both went to
00:11:28
Speaker
their respective games this year.
00:11:30
Speaker
You had Kerry Jack, who went to the Masters games and competed, and you had Adam Faze, who went to the Adaptive games and competed.
00:11:39
Speaker
What is it like being a competitive CrossFit athlete yourself and then coaching other competitive CrossFit athletes?
00:11:47
Speaker
I imagine there's got to be some good carryover, but there's also got to be some stuff where, like,
00:11:53
Speaker
you know, this is the way I do it, but it can't be the way that you do it.
00:11:56
Speaker
Cause it's not the same.
00:11:57
Speaker
Every athlete's a little bit different.
00:11:58
Speaker
So have you found some stuff like that in coaching?
00:12:00
Speaker
Yeah.
00:12:01
Speaker
Um, I'd say coaching another athlete who has, um, like very good solid goals, um, has been way more stressful than trying to achieve like my own stuff.
00:12:19
Speaker
Yeah.
00:12:20
Speaker
Um, but yeah, it's, it's,
00:12:23
Speaker
different.
00:12:24
Speaker
Like I've learned a lot programming and reviewing movement and analyzing movement and giving feedback and giving feedback in ways that they're able to understand.
00:12:35
Speaker
So the way that Carrie is able to receive feedback is different than the way that Taylor or Adam received feedback.
00:12:43
Speaker
Right.
00:12:44
Speaker
So I'm constantly trying to come up with new ways to communicate or show these people how to make adjustments to their movement.
00:12:51
Speaker
Yeah.
00:12:52
Speaker
A lot of what I give my athletes is obviously tailored towards their weaknesses, like making their weaknesses or their holes maybe not as defined as they've been.
00:13:09
Speaker
So I think one of the things that I've struggled with a lot as a, maybe not a lot, but I've definitely struggled with and been mindful of as a competitive CrossFitter is
00:13:21
Speaker
Knowing that there's a reason why I keep failing movements.
00:13:25
Speaker
Right.
00:13:26
Speaker
And I try to let the people that I'm working with know that, like, expect failure because every time you fail something, you're that much closer to eventually learning how to do it and then mastering it and then getting to a point where you're so good that you can't get it wrong.
00:13:43
Speaker
Awesome.
00:13:44
Speaker
Um, but yeah, definitely.
00:13:46
Speaker
I'm always learning as a coach in the gym, as a programmer, um, as a personal trainer, I'm, you know, learning from my faults, learning ways to be more efficient as a coach.
00:13:58
Speaker
Um,
00:14:00
Speaker
And yeah, I like the research part of it.
00:14:02
Speaker
There's a lot of research that I've done in terms of like aerobic capacity, building strength, working on techniques, spotting errors in Olympic lifts.
00:14:13
Speaker
Like it's, it's gets down to the finest detail.
00:14:16
Speaker
I've learned a lot.
00:14:17
Speaker
Yeah.
00:14:18
Speaker
But it's been great.
00:14:19
Speaker
I really love it, but definitely way more stressful.
00:14:23
Speaker
Making sure that I'm taking care of the people that trust me to take care of them than taking care of myself.
00:14:28
Speaker
Yeah.
00:14:29
Speaker
That's awesome.
00:14:29
Speaker
And I like the way that, you know, every athlete is an individual and like you said, receives feedback or can do things.
00:14:37
Speaker
Um,
00:14:38
Speaker
that the other one can't.
00:14:39
Speaker
So you got to be flipping back and forth to the different ways that you coach and the different ways you teach, the different ways you program.
00:14:44
Speaker
I know when I used to program stuff that I had to get out of my own head because my own bias would get in there and say, oh, I don't like Toast-to-Bar, so I'm not going to program Toast-to-Bar, but that's exactly what this person needs, right?
00:14:57
Speaker
So like you can't always program to what you like.
00:14:59
Speaker
It's got to be totally tailored to them, and that's a really cool approach.
00:15:03
Speaker
cool thing to do to be able to look at that athlete as a whole and say, okay, where can we, where's the biggest opportunity for us to get better?
00:15:11
Speaker
Prioritizing things that need work is, can be challenging too.
00:15:17
Speaker
Like there's, there's different things that I'll look at.
00:15:20
Speaker
I'll look at endurance.
00:15:21
Speaker
I'll look at power output.
00:15:24
Speaker
I'll look at strength.
00:15:25
Speaker
I'll look at gymnastics capacity and
00:15:28
Speaker
I'll pick and choose a few from each and then I'll put them on paper and I'll come up with different programs to make those things a little bit better.
00:15:36
Speaker
And then all of a sudden I'm like, Oh my God, I, these people are going to be working out for four hours a day and that's not feasible.
00:15:42
Speaker
Right.
00:15:42
Speaker
So you have to take a step back and.
00:15:46
Speaker
pick what you want to work on for how long until you see a certain amount of measurable progress.
00:15:52
Speaker
But then there's also the other part of it where you have to throw them a bone every now and again.
00:15:56
Speaker
A hundred percent.
00:15:57
Speaker
If I'm constantly having people do stuff that they're bad at or they think that they're bad at, then they're going to lose, you know, they're not going to want to do it anymore.
00:16:04
Speaker
So yeah.
00:16:05
Speaker
Finding a balance between working on stuff and maybe not feeling that great.
00:16:11
Speaker
And then,
00:16:12
Speaker
feeling rewarded when they get to do something that they're good at.
00:16:15
Speaker
Yeah.
00:16:15
Speaker
Everyone needs a juicy pitch once in a while where they can just take a big swing at it.
00:16:19
Speaker
Yeah.
00:16:20
Speaker
A wheelhouse workout.
00:16:20
Speaker
Yeah.
00:16:21
Speaker
It's cool.
00:16:22
Speaker
Okay.
00:16:23
Speaker
Um, let's get back to kind of the script here.
00:16:27
Speaker
So I know you've been, you're constantly progressing as we can see you move up the leaderboard and see your capacities go up.
00:16:35
Speaker
What's a PR that you're most proud of in the gym?
00:16:39
Speaker
Oh God.
00:16:43
Speaker
Wow, I don't know.
00:16:45
Speaker
A PR that I'm most proud of.
00:16:47
Speaker
I'd say my snatch is one that I'm really proud of.
00:16:56
Speaker
PRing and hitting 185 was like, I never thought I'd be able to do that.
00:17:00
Speaker
That's crazy.
00:17:01
Speaker
Just to hear you say that, that come out of your mouth is crazy.
00:17:03
Speaker
Yeah.
00:17:05
Speaker
I'd love to hit 200 eventually.
00:17:08
Speaker
Yeah.
00:17:08
Speaker
But I have to be patient and keep working, obviously.
00:17:11
Speaker
But
00:17:12
Speaker
Now that I like dialing it back, I think my progress with my handstands is probably something that I'm really proud of.
00:17:20
Speaker
Like I have no background in gymnastics.
00:17:23
Speaker
Like I said before, I've always struggled with pressing.
00:17:27
Speaker
Like that's just something that I'm always going to have to work towards in my career here.
00:17:33
Speaker
And just like being scared to kick up and kicking over and falling on my back to
00:17:39
Speaker
being able to consistently handstand walk or do strict handstand pushups in a workout.
00:17:43
Speaker
Yeah.
00:17:45
Speaker
I'd say it's something that I'm proud of.
00:17:46
Speaker
I definitely know that it's still a weakness and it'll probably always be a little bit of a weakness for me or just harder to get better at.
00:17:53
Speaker
Right.
00:17:55
Speaker
And I'm usually really hard on myself when there's workouts that involve handstands, but...
00:18:00
Speaker
I'd probably say taking a step back and remembering Steph from four years ago who couldn't walk on her hands to being able to do it in a workout and transition smoothly.
00:18:11
Speaker
That's pretty badass.
00:18:12
Speaker
That is.
00:18:13
Speaker
That's really badass.
00:18:14
Speaker
It's a really cool accomplishment.
00:18:15
Speaker
Yeah, both those things.
00:18:16
Speaker
And it's cool that both those things are from kind of opposite ends of the spectrum, right?
00:18:20
Speaker
You've got like a really technical Olympic lift and you get a high skill gymnastics and you're good at both now.
00:18:27
Speaker
I'm okay at both.
00:18:29
Speaker
Pretty good.
00:18:30
Speaker
Pretty good.
00:18:30
Speaker
All right.
00:18:31
Speaker
If you could give your day one CrossFit self some advice, what would it be?
00:18:38
Speaker
To be patient.
00:18:40
Speaker
Yeah.
00:18:40
Speaker
Getting better takes time.
00:18:42
Speaker
Like a lot of time.
00:18:43
Speaker
Even now, working out as often as I do and doing my programming and failing and failing and failing and failing and trying and retrying and all that stuff.
00:18:54
Speaker
It takes a lot.
00:18:55
Speaker
Like you see failure all the time.
00:18:57
Speaker
with movement.
00:18:58
Speaker
Yeah.
00:19:00
Speaker
Yeah.
00:19:00
Speaker
Just being patient.
00:19:01
Speaker
I think a lot of people come into the gym, especially people that either have a background in sports or they used to do like commercial work or workouts at commercial gyms.
00:19:12
Speaker
I think a lot of people come in and they like expect to be the best person.
00:19:18
Speaker
in a CrossFit box and you're exposed to movements that you've never seen before, you've never learned, or like different shapes with your body that you've never done.
00:19:29
Speaker
And I think people get caught up in like, oh shit, I'm not top dog anymore.
00:19:34
Speaker
And sometimes that can be a little discouraging.
00:19:36
Speaker
And we see it all the time as coaches, like,
00:19:38
Speaker
You have people come in and they're eager to do CrossFit and they see CrossFit online and they follow us on Instagram and they see people doing tricks and stuff and they think that it's going to be easy to pick up, but it takes a long time.
00:19:52
Speaker
It takes a long time to get better.
00:19:53
Speaker
It takes a long time to get stronger.
00:19:55
Speaker
Yeah, so just be patient and give yourself some grace.
00:20:00
Speaker
You're not going to be good at everything.
00:20:01
Speaker
Yeah, I think that people have to be comfortable with having that slice of humble pie because it's –
00:20:07
Speaker
You're right.
00:20:08
Speaker
It's something, and admittedly, when you first go into the gym, your progress is pretty quick.
00:20:13
Speaker
Oh, yeah.
00:20:14
Speaker
You start to learn things, but then it levels out pretty quickly.
00:20:17
Speaker
And some people, to be honest, too, about the gym, and we've all seen it, is that it's not easy.
00:20:24
Speaker
None of this stuff is easy.
00:20:24
Speaker
It doesn't matter if you're doing, you know, kettlebell swings or squat snatches.
00:20:30
Speaker
They're not easy.
00:20:31
Speaker
So you have to be all right with working hard, and that's one of the big things that,
00:20:35
Speaker
People see, they see CrossFitters and they see like high level people and they look at them, they're like, oh, I want to look like that or I want to do those things.
00:20:42
Speaker
But they're not always willing to put in the work to get there, right?
00:20:46
Speaker
They're like, oh, that'd be great.
00:20:47
Speaker
I'll do CrossFit and suddenly I'll be ripped and be able to snatch, you know, my body weight.
00:20:51
Speaker
But that's a long journey.
00:20:53
Speaker
And like you said, a lot of failure and a lot of time.
00:20:57
Speaker
Speaking of, what do you think about how many hours a day do you work out?
00:21:04
Speaker
Um, I take two rest days a week.
00:21:08
Speaker
Let's start with that.
00:21:09
Speaker
Do you?
00:21:09
Speaker
I take two rest days a week.
00:21:11
Speaker
I take one full rest day.
00:21:13
Speaker
Yeah.
00:21:13
Speaker
And then the other day is active.
00:21:15
Speaker
Yeah.
00:21:17
Speaker
Probably more active than it should be.
00:21:19
Speaker
Disclaimer, an active rest day means doing a workout.
00:21:22
Speaker
I'm like, wow, I can do class.
00:21:24
Speaker
Yeah.
00:21:25
Speaker
Um, on average, uh, with music changes and sips of my energy drink,
00:21:33
Speaker
Probably two and a half hours.
00:21:36
Speaker
Yeah.
00:21:36
Speaker
Two and a half, close to three.
00:21:37
Speaker
Yeah.
00:21:39
Speaker
And that's the thing.
00:21:40
Speaker
A lot of people don't see behind the curtain.
00:21:41
Speaker
They don't see – they see the finished – not quite finished product, but the stuff that's here now.
00:21:46
Speaker
And they don't see the, like, being in the gym late at night, being in the gym early in the morning, squeezing in your training when you can, right?
00:21:53
Speaker
Yeah.
00:21:53
Speaker
Obviously, we haven't really touched on it yet, but you've got a very –
00:21:56
Speaker
busy life, right?
00:21:58
Speaker
You, you coach CrossFit here.
00:22:00
Speaker
You have personal training clients.
00:22:02
Speaker
You, you are a volunteer firefighter with LaSalle and you do a lot of hours there and then a competitive CrossFit athlete.
00:22:09
Speaker
And that's a lot of hours in the day.
00:22:11
Speaker
Yeah.
00:22:11
Speaker
A lot of hours in the day.
00:22:12
Speaker
So they don't see, and I think that's pretty typical of high level athletes.
00:22:16
Speaker
People just see the finished product and they don't see the, the hard work and the sweat and the blood and the tears that go in when no one's looking, you know, we were lucky enough to have,
00:22:25
Speaker
like another competitive CrossFit athlete here that worked out a fair bit and same thing squeeze it in when you can yeah get it in early in the morning get it in late at night get it in when nobody's at the gym get it in when there's lots of people yeah right like it's it's about prioritizing the important stuff and fitting it in even when you don't feel like it yeah oh yeah that's a that's a big part too is like I'm not always motivated to work out right I think a lot of people assume I am but I'm not there's a lot of times I'm like
00:22:55
Speaker
I could just quit right now, but I go back to how badly I want to go to semis this year.
00:23:03
Speaker
And then I go back to, I want to go to the games and somebody that wants that bad enough is going to do it even when they don't want to.
00:23:13
Speaker
I've found myself increasingly with the change in my schedule since May,
00:23:19
Speaker
I'll come here like late at night.
00:23:20
Speaker
I'll work out at 8.30, 9 o'clock on a Saturday or I'll come in midday on a Saturday when I'd much rather be at home with Zach and the dogs.
00:23:30
Speaker
Yeah.
00:23:31
Speaker
And I'll work out for three hours and I come home at 6.30 p.m.
00:23:35
Speaker
and I'm just I've got nothing left.
00:23:37
Speaker
So I go home and I sleep.
00:23:38
Speaker
But yeah, a lot of it's doing it even when you don't want to.
00:23:43
Speaker
For sure.
00:23:44
Speaker
I know a lot of the time we tell people, you know, you should come in X, Y, and Z amount of times in a week.
00:23:51
Speaker
And you can't always do it when you're motivated.
00:23:55
Speaker
You have to do it when you're not motivated too.
00:23:58
Speaker
Yeah, 100%.
00:23:59
Speaker
The old saying goes, if you have a strong enough why, you can endure anyhow, right?
00:24:03
Speaker
So your why is strong, right?
00:24:05
Speaker
You want to go to semis in person.
00:24:07
Speaker
You want to go to the games.
00:24:09
Speaker
That's like your North Star.
00:24:10
Speaker
When things get really crappy, you can come back and go, okay, is this what's going to get me there, right?
00:24:15
Speaker
And that's awesome.
00:24:16
Speaker
That's a really good example for people.
00:24:18
Speaker
Okay.
00:24:20
Speaker
Some lighter stuff, maybe.
00:24:22
Speaker
Do you have a morning routine?
00:24:25
Speaker
uh when i'm coaching 5 30 a.m or no either or um when i'm coaching 5 30 a.m i do not yeah i make my coffee the night before we have like an auto brew yeah so we have it set for 4 20 yeah is there a reason we have it set for 4 20 yeah we're blazing okay whoa um no i'm just kidding um i've actually well i'd say i kind of do um
00:24:51
Speaker
I've gotten into the habit of showering in the morning.
00:24:54
Speaker
It just wakes me up.
00:24:55
Speaker
I didn't used to, but yeah, I'll usually, coffee will brew, I'll hear it kick on, I'll get up, I'll hop in the shower, throw my clothes on, grab a cup of coffee.
00:25:08
Speaker
I always drive with a mug.
00:25:09
Speaker
That's a fun fact.
00:25:11
Speaker
Like in one hand as you're driving?
00:25:13
Speaker
Well, no.
00:25:14
Speaker
Oh, like a ceramic mug?
00:25:15
Speaker
Yes.
00:25:16
Speaker
Yes.
00:25:17
Speaker
So I've always got a ceramic mug.
00:25:21
Speaker
Drives me bonkers.
00:25:22
Speaker
So in the morning when I'm coaching 530, that's about the extent of it.
00:25:27
Speaker
Yeah.
00:25:28
Speaker
If I'm not coaching 530, odds are Zach is probably already at the gym.
00:25:33
Speaker
So morning routine changes a little bit.
00:25:35
Speaker
I still wake up and shower.
00:25:37
Speaker
I pour my coffee before I shower so that it cools off.
00:25:41
Speaker
And then I'm responsible for feeding the dogs and letting them out.
00:25:45
Speaker
Yeah.
00:25:46
Speaker
So there's like the added component of making sure that the dogs don't get sprayed by skunk.
00:25:50
Speaker
Right.
00:25:50
Speaker
Number one, because that's happened before.
00:25:53
Speaker
And wiping their paws, which I'm very anal about making sure that there's no wet dog in the house.
00:26:00
Speaker
Yeah.
00:26:02
Speaker
But aside from that, not really.
00:26:05
Speaker
I try to stay off of social media first thing in the morning.
00:26:07
Speaker
Right.
00:26:08
Speaker
I'll usually call my mom either when I'm heading out the door or while I'm in my car.
00:26:12
Speaker
Even early in the morning or not early in the morning?
00:26:15
Speaker
If I see that she's up, I'll go on Messenger and see if she's online.
00:26:18
Speaker
And then if she's online, then I'll call her.
00:26:21
Speaker
Or she'll call me.
00:26:22
Speaker
She has my location, so she knows I'm going to work.
00:26:26
Speaker
But that's about it.
00:26:27
Speaker
It's not complicated.
00:26:28
Speaker
I don't typically eat first thing in the morning.
00:26:30
Speaker
I'll eat right after I coach class.
00:26:33
Speaker
Do you put anything in your coffee?
00:26:35
Speaker
Yes, I do.
00:26:35
Speaker
I put R&F creatine and R&F vanilla protein, one scoop.
00:26:41
Speaker
Give it a stir.
00:26:42
Speaker
Shameless plug.
00:26:43
Speaker
All right.
00:26:43
Speaker
Very nice.
00:26:45
Speaker
I pretty much do the same thing minus the pre-routine.
00:26:47
Speaker
I'd love to say I have a more well-rounded morning routine, but it's pretty similar to yours other than reading ESPN and The Athletic for about 20 minutes every day.
00:26:59
Speaker
Yeah, that's okay.
00:27:00
Speaker
Yeah.
00:27:00
Speaker
Other than that, you know, I wish I stretched.
00:27:02
Speaker
I wish I had a breathing routine, but I just haven't been able to fit it in yet.
00:27:07
Speaker
Maybe.
00:27:07
Speaker
Maybe.
00:27:08
Speaker
We're still working on it.
00:27:08
Speaker
It's early, too.
00:27:09
Speaker
Like,
00:27:10
Speaker
A lot of the time we work split shifts.
00:27:12
Speaker
Yep.
00:27:13
Speaker
So we're coming in in the morning.
00:27:15
Speaker
We have PT or specialty class at night.
00:27:19
Speaker
And then you've got to train somewhere in between there.
00:27:21
Speaker
So there's another two to three hours.
00:27:23
Speaker
Yeah.
00:27:23
Speaker
You know.
00:27:24
Speaker
Yeah.
00:27:24
Speaker
We do our best.
00:27:24
Speaker
So I like my sleep a lot.
00:27:28
Speaker
Yeah.
00:27:28
Speaker
Well, you put in a
Balancing Life and Challenges
00:27:30
Speaker
lot of work.
00:27:30
Speaker
And that's as a sidebar.
00:27:32
Speaker
That's what most people don't do.
00:27:34
Speaker
They're like, I want to do more.
00:27:36
Speaker
But they don't.
00:27:37
Speaker
put in more time and recovery, right?
00:27:38
Speaker
So obviously, sleep, sleep demand goes up the more you train, right?
00:27:43
Speaker
Nutrition demand goes up the more you train, relax, relaxation, or stress relief goes up the more you train, right?
00:27:49
Speaker
And a lot of people don't balance that out.
00:27:51
Speaker
They're like, more, more, more on the training side, and then neglect the recovery side.
00:27:55
Speaker
And then eventually, things are going to catch up, right?
00:27:58
Speaker
So it's whenever people are like, I want to do more, like, hey, are you willing to put in
00:28:03
Speaker
more recovery, more sleep.
00:28:06
Speaker
And, you know, they're like, ah, I don't know if I can do that.
00:28:09
Speaker
It's like, well, you know, that's a, that's a tough decision.
00:28:12
Speaker
I've had to adjust through the years for sure.
00:28:15
Speaker
Like I sleep more, um, not ideal, but a lot of it is that night, like I, I very regularly will sleep during the day just because that's what my schedule allows for sure.
00:28:28
Speaker
And then being on call with fire sometimes that's interrupted at night.
00:28:31
Speaker
So then I'll need a little more.
00:28:32
Speaker
And I recognize that if I'm not feeling like I can work out at 9.30 in the morning after PT, I'll go home, I'll sleep and then I'll come back.
00:28:40
Speaker
Yeah.
00:28:41
Speaker
Yeah.
00:28:41
Speaker
So it's good that you prioritize that stuff.
00:28:43
Speaker
It makes a big difference.
00:28:44
Speaker
Okay.
00:28:45
Speaker
What is the hardest part about being a competitor, a CrossFit competitor?
00:28:51
Speaker
For me, probably not getting caught up in
00:28:56
Speaker
the leaderboard, they're getting caught up in other people.
00:28:59
Speaker
I think social media has made it really easy to have access to everybody at all times and you get everybody's highlight reel.
00:29:08
Speaker
I only post my highlight reel.
00:29:09
Speaker
Like very rarely will you see me post a crappy lift or failed gymnastics or me falling on my head because I went to failure on a handstand pushup.
00:29:20
Speaker
So yeah, it's tough not to get caught up in that.
00:29:25
Speaker
Yeah.
00:29:26
Speaker
I'd say body image wise, I've struggled a lot with that too, through the years.
00:29:33
Speaker
Right.
00:29:34
Speaker
My obsession with running and doing P90X, and then running again in a day came from like,
00:29:41
Speaker
oh, wow, I'm finally starting to lose weight.
00:29:44
Speaker
Like, oh, I can see my top ab.
00:29:46
Speaker
I can see my rib.
00:29:48
Speaker
My legs look more defined and trying not to fall into that again or seeing other women online who are big and strong.
00:29:59
Speaker
And I'm like, oh, my God, I want to look like that.
00:30:01
Speaker
When at the end of the day, like, yeah, I want to look hot.
00:30:06
Speaker
But I also...
00:30:08
Speaker
Like doing well in the sport is way more important to me at this point.
00:30:13
Speaker
It wasn't always.
00:30:16
Speaker
But like making sure that I'm fueling for performance and not under fueling so that I look a certain way has been something that I actively work on.
00:30:29
Speaker
I know for a lot of people counting their macros or tracking their food,
00:30:34
Speaker
is like something that people typically don't enjoy.
00:30:38
Speaker
Um, but I found that I'm eating, yeah, I'm eating way more, um, of the right stuff.
00:30:44
Speaker
Yeah.
00:30:44
Speaker
Now that I'm back to tracking, I feel way more energized.
00:30:49
Speaker
My workouts feel way better.
00:30:51
Speaker
I'm lifting more.
00:30:53
Speaker
Um, so that's helped.
00:30:54
Speaker
That's something that I introduced or reintroduced with Zach's nutrition challenge.
00:30:58
Speaker
Yeah.
00:30:59
Speaker
What a couple of months ago we started a little before that.
00:31:03
Speaker
And, uh,
00:31:04
Speaker
that's helped but definitely you know being kind to my body yeah and recognizing like hey what what my goal is is performance it's not to look a certain way that's a bonus yeah if it if it works out if it doesn't and I'm performing well that I'm happy yeah you know but yeah actively being conscious of that and not
00:31:27
Speaker
being over critical of the way that I look.
00:31:29
Speaker
Yeah, I think that's, I think that's super important.
00:31:31
Speaker
And I think that's something that CrossFit itself has helped to change in that kind of space.
00:31:37
Speaker
Obviously, I'm not a female, so I can't speak to that.
00:31:40
Speaker
But I know that like, they've made a really big point to say strong is the new sexy, right?
00:31:46
Speaker
Like skinny is not, you know,
00:31:50
Speaker
shouldn't be what you're working towards.
00:31:51
Speaker
It should be functionality.
00:31:52
Speaker
It should be strength.
00:31:53
Speaker
It should be, you know, I'm a badass woman.
00:31:55
Speaker
Look at me, all the things I do.
00:31:58
Speaker
And I think that CrossFit has taken a really big,
00:32:00
Speaker
part in pushing that and saying, look, we're not looking for stick-thin model-type people that you see on the runway.
00:32:09
Speaker
We're looking for strong ladies that are capable and functional.
00:32:13
Speaker
And I think that's really, really, really cool.
00:32:15
Speaker
And for myself, having two daughters and having them literally grow up in the gym and be around really strong women and great role models, they get to see that.
00:32:27
Speaker
And they're not...
00:32:28
Speaker
you know, they're flexing their biceps and they're like, look at me, I can do this.
00:32:32
Speaker
Like I can pick you up.
00:32:33
Speaker
And that's, I think a by-product of being in the gym, right?
00:32:36
Speaker
There's other environments where maybe that wouldn't be celebrated as much.
00:32:40
Speaker
And that would not be nearly as cool because I love the fact they've got women like yourself and, you know, other, other girls in the gym that they can look at and be like, Whoa, look at the things they can do.
00:32:51
Speaker
I want to do that.
00:32:52
Speaker
Right.
00:32:53
Speaker
Look how bigger muscles are.
00:32:54
Speaker
That's cool.
00:32:55
Speaker
I want to have big muscles too, because I would be,
00:32:58
Speaker
you know, I would be gutted if they were like, no, I want to be stick thin and, you know, do this just for aesthetics because that, that would not be what we kind of believe in here and what we want to put forth to everyone, not just, not just women, but you know, men as well.
00:33:16
Speaker
Like you, you need to be functional.
00:33:18
Speaker
You need to be strong.
00:33:19
Speaker
And like, if that means that you're heavier than you want to be,
00:33:23
Speaker
So be it.
00:33:24
Speaker
Like, if you can do more things, like, increased work capacity is always the goal.
00:33:28
Speaker
And if that comes with some, you know, body changes, then cool.
00:33:33
Speaker
I'm cool with that, right?
00:33:35
Speaker
Yeah.
00:33:36
Speaker
Even, like, on the note of your girls being around, like, them seeing their mom.
00:33:39
Speaker
I know Grace isn't into competitive CrossFit, per se, until the Open.
00:33:45
Speaker
But...
00:33:47
Speaker
Like, your two girls seeing Grace come to the gym and bring her massage stuff upstairs and then come down and do a 930 class and do overhead squats and do bar-facing burpees and do hanging knee raises or toaster egg and then showering and massaging people for a day and then going home and, like, cooking dinner.
00:34:10
Speaker
Like, that is...
00:34:11
Speaker
I think that's something that is really unique is that like in CrossFit is we want the family to be part of it.
00:34:20
Speaker
And for me being around other women, whether it's, you know, somebody older than me, like Lana, like
00:34:27
Speaker
having Lana in my corner cheering me on and being like, you're a badass and you know, you can do it, you can push harder.
00:34:33
Speaker
Like she holds me to that or being a ground grace and then having her text me after a qualifier and being like, oh my God, you're amazing.
00:34:41
Speaker
You know, and then having Ella sit on the GHD in front of me while I'm doing like fricking heavy squat snatches and like coming over and giving me a hug after a qualifier like that.
00:34:55
Speaker
that is something that is so special that we have here and i just i don't know i love women i just love like it's it's so empowering for me to be around women and i think knowing how much stress we've like innately had on us like all throughout life you know ella and cali they're
00:35:19
Speaker
they're diving and they probably already feel pressure to look a certain way.
00:35:24
Speaker
They're so young.
00:35:26
Speaker
And, and then, you know, before I started CrossFit, I was like, Oh, I want to be skinny fit.
00:35:31
Speaker
And now like that's gone out the window and I'm like, Oh, I want to be three sizes bigger and full muscle.
00:35:39
Speaker
Like there's still that pressure to look a certain way.
00:35:42
Speaker
Um, and I think being around other women that feel the same pressure, maybe to different degrees,
00:35:50
Speaker
like we have like an understanding.
00:35:52
Speaker
100%, yeah.
00:35:52
Speaker
You know, I kind of like that.
00:35:54
Speaker
It's hard, but yeah, we definitely have a common.
00:35:57
Speaker
Yeah.
00:35:59
Speaker
It's nice too that stuff like that, when they see you working so hard, it normalizes hard work.
00:36:03
Speaker
It normalizes, you know, women grunting and, you know, swearing and sweating and doing all the things and that for them is normal.
00:36:12
Speaker
That's like, oh, this is what we do at the gym.
00:36:14
Speaker
We work hard, right?
00:36:15
Speaker
And that's, sometimes that's not always...
00:36:19
Speaker
the image that's projected to people and I don't want them to have that image.
00:36:24
Speaker
I want them to have the image of hard work, sweat, blood, tears, all the things, because you know, that's going to help them in life.
00:36:32
Speaker
It's not going to be like, Oh man, I've got, you know, I can look a certain way by doing this thing.
00:36:39
Speaker
Right.
00:36:39
Speaker
But having them see all the positive role models here is by far one of my favorite things about the gym.
00:36:45
Speaker
Yeah.
00:36:46
Speaker
Favorite things.
00:36:47
Speaker
Okay.
JD CrossFit Classic Event
00:36:48
Speaker
Um,
00:36:50
Speaker
Okay, so we have the JD CrossFit Classic coming up November the 29th.
00:36:55
Speaker
It is a CrossFit competition that you've put on for the last four years now.
00:37:01
Speaker
This will be the fourth year?
00:37:02
Speaker
Yep.
00:37:02
Speaker
This will be the fourth year.
00:37:03
Speaker
Can you tell us a little bit about the JD Classic?
00:37:06
Speaker
Yeah.
00:37:07
Speaker
Yes.
00:37:08
Speaker
So JD Classic, John Dupour Classic, is named after my dad.
00:37:13
Speaker
So my dad was diagnosed with an autoimmune disorder.
00:37:18
Speaker
at the very end of his life, unfortunately.
00:37:21
Speaker
So my dad passed away in April of 2021.
00:37:26
Speaker
Years ago, we had some close family friends, Jocelyn, who's like considered an aunt to me, who was my dad's bestie.
00:37:35
Speaker
Her parents died within a few months of each other.
00:37:40
Speaker
And as a way to help Jocelyn honor her parents, my dad started a fundraiser scholarship.
00:37:48
Speaker
for the University of Windsor or a graduate degree scholarship, sorry, through the University of Windsor in their name.
00:37:58
Speaker
So in Jocelyn's parents' name.
00:38:01
Speaker
And that was in 2008.
00:38:04
Speaker
So every year since 2008 that my dad continued to work, he would put on a penny drive at their school and they would raise money
00:38:14
Speaker
All year they would do like this big assembly at the end of the year.
00:38:18
Speaker
They drop prizes for the people that raised the most all this stuff.
00:38:21
Speaker
It was a lot of fun.
00:38:24
Speaker
So they'd raise money.
00:38:25
Speaker
They donate it to the university for the first few years.
00:38:28
Speaker
The government was matching whatever amount they raised and then eventually the government stopped.
00:38:35
Speaker
So he like tried to come up with new ways to raise even more money.
00:38:40
Speaker
And then he retired due to his illness.
00:38:44
Speaker
He didn't know what it was at the time, but he wasn't feeling well.
00:38:47
Speaker
Kind of forced him into early retirement.
00:38:51
Speaker
But he was still, the other teachers at the school continued to run the penny drive.
00:38:55
Speaker
He was an active part of it, would still reach out to local companies, local restaurants, try and find different ways to raise money.
00:39:04
Speaker
And then after he died, I wanted to continue to put energy and time into raising money for that scholarship because I knew how much it meant to him.
00:39:18
Speaker
And then obviously having the connection that I have here and like you being open to running a competition and raising money for that has been...
00:39:28
Speaker
Amazing.
00:39:28
Speaker
So every year for the past four years, this will be number four.
00:39:33
Speaker
We put on a competition registration fee goes towards the scholarship and then any extra money that we raise through 50 50s donations.
00:39:44
Speaker
We get a lot of donations every year.
00:39:48
Speaker
that's also been donated to the scholarship as well.
00:39:51
Speaker
Yeah, that's amazing.
00:39:52
Speaker
I know that every year it's gotten, you've raised a little bit more and more money, which is a pretty amazing thing.
00:39:58
Speaker
Yeah.
00:39:58
Speaker
Just a sidebar to the whole conversation.
00:40:01
Speaker
The school that your dad used to teach at, it's the school that my daughters go to, St.
00:40:05
Speaker
Anne French Immersion, right?
00:40:06
Speaker
So that's a pretty amazing connection.
00:40:08
Speaker
Okay.
00:40:10
Speaker
So November 29th, it's a partner competition.
00:40:12
Speaker
Yeah, same-sex teams of two.
00:40:14
Speaker
Teams of two.
00:40:15
Speaker
And you've got divisions for pretty much anybody, right?
00:40:18
Speaker
Yeah, Rx, intermediate, open, which is like the equivalent of sweat.
00:40:22
Speaker
So like beginner.
00:40:24
Speaker
And then adaptive.
00:40:26
Speaker
I think it's just the four.
00:40:27
Speaker
Yeah, that's amazing.
00:40:28
Speaker
Like I think one thing that people –
00:40:31
Speaker
have this preconceived notion if there's a CrossFit competition, you have to be good at CrossFit.
00:40:36
Speaker
But I know that with the divisions you have, you're going to have options for everybody.
00:40:40
Speaker
So it's like if you've never been in a CrossFit competition, if you don't go to a CrossFit gym, if you go to a regular gym, you can still compete and still have fun and still be part of something that's really cool.
00:40:51
Speaker
So I suggest that everybody find a partner.
00:40:54
Speaker
and come out and enjoy it.
00:40:55
Speaker
It's always a good, good time.
00:40:57
Speaker
Zach's emceeing and you're running around.
00:41:00
Speaker
Cam's emceeing.
00:41:00
Speaker
Cam's emceeing, even better.
00:41:02
Speaker
Yeah.
00:41:03
Speaker
Holy moly.
00:41:03
Speaker
Zach's competing this year.
00:41:04
Speaker
We're going to have to get Cam something to stand on.
00:41:06
Speaker
Yeah, I know.
00:41:07
Speaker
My shoulders.
00:41:08
Speaker
Yeah.
00:41:09
Speaker
But always a good time.
00:41:10
Speaker
I'll be competing this year as well.
00:41:12
Speaker
Yeah.
00:41:12
Speaker
Hopefully you have to talk to your partner.
00:41:14
Speaker
Yeah.
00:41:15
Speaker
Well, I'll figure it out.
00:41:16
Speaker
I'll figure out something.
00:41:17
Speaker
But yeah, that's such a good time and I'm excited for that to happen.
00:41:22
Speaker
And it's a good way to kind of roll right into, you know, the open, which will be coming up very shortly after that too, right?
00:41:28
Speaker
So it's nice to have goals like CrossFit or JD Classic as a goal and then kind of roll from that into the open as well.
Rapid Fire and Personal Insights
00:41:36
Speaker
Okay.
00:41:37
Speaker
I know we've been going for a while.
00:41:38
Speaker
I'm going to go rapid fire here.
00:41:41
Speaker
Okay.
00:41:41
Speaker
Rapid fire.
00:41:42
Speaker
You ready?
00:41:43
Speaker
Favorite movement.
00:41:44
Speaker
Favorite movement?
00:41:45
Speaker
Yeah.
00:41:46
Speaker
Chest to bar.
00:41:47
Speaker
Chest to bar.
00:41:48
Speaker
You're really good at chest to bar.
00:41:49
Speaker
Least favorite movement.
00:41:51
Speaker
strict handstand push-ups.
00:41:52
Speaker
Strict handstand push-ups.
00:41:53
Speaker
I hear you.
00:41:54
Speaker
Okay.
00:41:54
Speaker
Do you prefer if you could choose to work out in the morning, the afternoon, or the evening?
00:42:02
Speaker
Afternoon.
00:42:03
Speaker
Afternoon.
00:42:03
Speaker
Yeah.
00:42:04
Speaker
All right.
00:42:04
Speaker
I think that's supposed to be the best time to work out.
00:42:06
Speaker
Like you get the best results and everything if you can fit it in there because otherwise, you know.
00:42:11
Speaker
These are my ears.
00:42:12
Speaker
Yeah.
00:42:12
Speaker
Perfect.
00:42:13
Speaker
Okay.
00:42:13
Speaker
Long or short workouts?
00:42:15
Speaker
Long.
00:42:16
Speaker
Long.
00:42:16
Speaker
Yeah.
00:42:17
Speaker
There you go.
00:42:17
Speaker
All right.
00:42:18
Speaker
Favorite
00:42:19
Speaker
I don't want to call it a cheat food.
00:42:20
Speaker
Favorite indulgent food?
00:42:23
Speaker
McDonald's ice cream cone.
00:42:25
Speaker
Nice.
00:42:25
Speaker
We have one every day.
00:42:26
Speaker
Every day.
00:42:27
Speaker
Yep.
00:42:28
Speaker
And spicy dill pickle Miss Vickies.
00:42:33
Speaker
Ooh, that's quite the combo.
00:42:34
Speaker
All right.
00:42:35
Speaker
Favorite healthy food?
00:42:39
Speaker
Extra lean ground chicken.
00:42:41
Speaker
All right.
00:42:41
Speaker
Very versatile.
00:42:43
Speaker
Favorite pre or post workout snack or something you take all the time pre or post?
00:42:49
Speaker
Pre coffee with vanilla R&F.
00:42:52
Speaker
Nice.
00:42:54
Speaker
And then post either a banana or a Darryl's bar.
00:43:00
Speaker
Yeah.
00:43:00
Speaker
Delicious.
00:43:01
Speaker
Cookies and cream.
00:43:01
Speaker
Delicious.
00:43:02
Speaker
Okay.
00:43:03
Speaker
What's your favorite way to relax?
00:43:05
Speaker
A nap.
00:43:06
Speaker
A nap?
00:43:07
Speaker
Yeah.
00:43:07
Speaker
Straight up.
00:43:08
Speaker
All right.
00:43:08
Speaker
Yeah.
00:43:08
Speaker
Nap with the dogs.
00:43:09
Speaker
Okay.
00:43:10
Speaker
You've mentioned the dogs a couple of times.
00:43:12
Speaker
Tell me your dogs.
00:43:13
Speaker
What are your dogs' names?
00:43:14
Speaker
Mosley.
00:43:15
Speaker
Yeah.
00:43:16
Speaker
Three-year-old Australian Shepherd, Golden Retriever mix.
00:43:18
Speaker
Yeah.
00:43:19
Speaker
Big black boy.
00:43:20
Speaker
Yeah.
00:43:21
Speaker
And then Charlie, obviously a girl.
00:43:25
Speaker
She's 11.
00:43:27
Speaker
Border Collie Lab mix.
00:43:28
Speaker
Yeah.
00:43:29
Speaker
Little black thing.
00:43:30
Speaker
Yeah.
00:43:31
Speaker
cute.
00:43:32
Speaker
He's a cutie.
00:43:32
Speaker
Yeah.
00:43:33
Speaker
Yeah.
00:43:33
Speaker
Okay.
00:43:34
Speaker
I think that's all I've got.
00:43:35
Speaker
Is there anything else you want to plug?
00:43:36
Speaker
You want to tell us anything?
00:43:37
Speaker
I also have a fiance, his name's Zach and I love him very much.
00:43:40
Speaker
Oh, we could edit that out.
00:43:42
Speaker
No, I'm just kidding.
00:43:43
Speaker
Who is also my brother as well too.
00:43:46
Speaker
So Zach is also a coach here.
00:43:48
Speaker
I know he's been mentioned a few times in the show.
00:43:50
Speaker
Yeah.
00:43:51
Speaker
Coach Zach, my brother, your fiance, father to Mosley and Charlie as well.
00:43:57
Speaker
Yeah.
00:43:57
Speaker
My number one sports system.
00:43:59
Speaker
In every domain, firefighting, in the gym, outside of the gym.
00:44:04
Speaker
He's a rock.
00:44:05
Speaker
Yeah, definitely.
00:44:06
Speaker
He's my rock, yeah.
00:44:07
Speaker
Perfect.
00:44:08
Speaker
For sure.
00:44:08
Speaker
Okay, Steph, thank you so much for doing this.
00:44:10
Speaker
I know you had some apprehension before, but you did a great job and it was really fun chatting to you about all the things that you do in and around the gym.
00:44:20
Speaker
We appreciate you and we're happy that you are here with us.
00:44:24
Speaker
Thanks.
00:44:25
Speaker
Okay.
00:44:25
Speaker
Thank you.
00:44:26
Speaker
Thanks so much.
00:44:26
Speaker
I'm going to go work out.