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We’ve added to our staff again!


Michelle Burns- Joy Girl (aka Client Services Rep)

Degree CrossFit Seaforth is growing again! We are so pleased to announce that Michelle Burns will be joining us on Staff as our “Joy Girl”! In boring terms- she’s our Client Services Rep; she is mostly responsible for JOY though! She’s the one who will send you awesome post cards when you reach a PR, or when you buy a house or have a baby. You’ll hear her voice when you haven’t been to the gym in a while- and she will genuinely care why. She’s in charge of happiness and joy in the gym.

Read more about Michelle here : Joy Girl Michelle

Please join me in welcoming Michelle B to the DCFS Team!

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Adeline McInally!

There are so many reasons that Adeline deserves this award… to name a few, she showed up for every single WOD of the Open and gave each one her absolute best! She is our oldest athlete at Degree CrossFit Seaforth, and she give the young bucks a serious run for their money every single workout. On this particular workout, she wanted to quit multiple times… but she didn’t, she persevered and stuck with it!

I think it would be a serious understatement to say that we are proud of you, Adeline. We are so inspired by you!



16.5 Open Workout


Thrusters (95/65)

Over the Bar Facing Burpees


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Screen Shot 2016-03-15 at 9.03.02 AM
The next OnRamp Program will start on Wednesday, March 30th! This program consists of 8 x 1 hour classes and will run at either 6:30am or 7:30 pm, and you can choose whichever time works best for you!
This program will teach you the fundamental movements of CrossFit. It will teach you how to move safely and efficiently in the gym and in life. It will help you build strength and stamina. This program is taught by a highly trained CrossFit Coach who will teach you and help you through the whole program.
You can find the Schedule here: Schedule of Classes
** Be sure to forward to March 30th and look at the classes labelled “OnRamp” and are green in colour
Follow the link below to get started!

Group OnRamp Sign Up

*Please note that if classes are missed, you may make an appointment to reschedule that class at an additional cost with the coach.

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This is the short talk that Coach Kaleda gave at this years “Be You be Fabulous: II” event on March 3rd.


My name is Kaleda Connell and I am the owner, operator, head coach, but mostly the janitor of Degree CrossFit Seaforth.

Before we get started I want everyone to close their eyes.

I want you to think about something that makes you happy. It can be an event in the past, a place, a favourite sport, a feeling, a person or a group of people, you kids, or your job. Whatever its is, picture it, and remember it because we’re going to come back to it later.

Today I want to touch on something that is talked about in the media more now than ever- the desire look OR NOT LOOK a certain way, or like someone else. This is something I hear almost every single day in my gym. It comes in many ways, and worded differently every time, and I’ll give you some examples;


“I want to lose x amount of pounds”

“She’s too ….”    Bulky, looks like a man, fat, skinny, tall, short….

“I would never want to look like that”


The pressure to BE or look a certain way affects all of us, and is affecting young girl as you as 5-6 year old- and I’d be willing to bet the same is true for boys

Did you know that only 4% of women around the world consider themselves as beautiful?

Studies will tell us that beauty magazines and advertisements are to blame for this, any you know what, maybe they are a little. BUT most of the advertisements aren’t going to change, and its time we stop blaming them for our own self loathing. Yes, I think we should always fighter for more representative bodies on magazines, but do I think these advertisements are solely to blame? No

The truth is that our susceptibility to this phenomenon of perfection that we see in magazines is not based on the images we see, but actually on our own phycology.

The sad thing is that there are women out there, and I’d be willing to bet there are some here tonight that are spending their precious psychological resources focusing on how their lives might be different if their body looked different.

I blows my mind, and makes me quite sad that there are women out there that have all sorts of cool things to offer, women who have great personality, intelligence, ideas, jobs, etcetera, but are completely and hopelessly consumed by loathing of there bodies and wish to be thinner, leaner or more beautiful in some way.

I want you to go back to the thing that made you happy that we talked about when I first come out here.

-What do you imagine would be different if you were thinner, hips were smaller, arms more muscular or your abs defined?

-How do you imagine your life would change if you had another body?

-Would you be any funnier, intelligent, a better athlete, mother, wife, friend?

-What do you imagine would be different in your life versus where you are right now?

Now I want you to think a little differently about yourself and others. The next time you catch yourself wishing you looked a little different, remind yourself of thing things that you are awesome at that aren’t dependant on the way that you look. The next time you catch yourself judging the body shape or composition of others, wonder instead about their abilities. Since my life is focused around athletes, I find myself thinking about how fast a person can run, or how high they can jump, or how strong they might be.

Start loving yourself for what your brain and body can do, instead of what it looks like. Stop bullying yourself and your thoughts of others and start thinking in Bright Spots.

Bright Spots are something that we focus on at Degree CrossFit. Every Friday is something that we call Bright Spots Friday. We have a Bright Spots Board and we write on it during the week when we do something awesome. We create a thread on Facebook that everyone shares their bright spots on! Nothing is too small. My friend Dawn achieved her first pull up last week, a couple of weeks ago one of my newer athletes, Courtney, deadlifted 275lbs, and almost a month ago my very first athlete that I ever trained, Melissa, did her first workout post pregnancy. That stuff is awesome!! And guess what, it had nothing to do with how they looked.


Here is my challenge to you: Find your own Bright spots. Once a week, or once a day, write it down. Remember that for the rest of the day, and hang onto it. What went well? Were your kids well behaved? Did your husband help out with dinner? Did your dog only chew 1 newspaper this week? Did you run a little farther?



Why would you want to look like someone else, when you can be fabulous?





Sources: “Women, Body Image, and the Media: A New Emphasis“, Allison Belger, Psychology WOD & “CrossFit: Changing Women’s Perspective on Body Image“, Tabata Times

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Stacey Kamerman!

This girl showed so much HEART during Friday Night Lights! She surprised herself by completing 259 reps of the scaled workout for 16.2- this means that she was able to get to the 95 pound Squat Cleans! Stacey exclaimed that she has never Cleaned that much weight before!

Here is what her Judge, Michelle Burns, had to say about Stacey’s performance,

“Stacey was amazing to judge, she listens and stays focused on each task. She kept moving through the knee raises even when she wanted to quit! She didn’t think she could lift the second round of weight (75lbs) but did, and then went on to lift 20 pounds heavier in the third round!”

Awesome job Stacey! Your Degree CrossFit Seaforth Family is so proud of you!


See the Workout below

CrossFit Open WOD 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.