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Fit to Teach 2016

We believe that teachers are the foundation to future of our children. We want to thank you for being so awesome for our kids and for our community. We wanted to find a way to say “THANK YOU” and give you something life changing that you can take home and to your classrooms.

We are excited to announce that we will be hosting a FREE week of 10am classes start March 14-18 (Monday-Friday) at Degree CrossFit Seaforth for any & all Teachers during their March Break! 

These Fit to Teach classes will be a great introduction to CrossFit for those who haven’t tried it before and challenging enough for those that have been doing it for years!

Spread the word to your friends, family, & co-workers and have them follow this link to get signed up:

Fit to Teach Sign up
Remember, the whole week is FREE for teachers so come one day, two days, or all five!

The Pull Up. 

A common gymnastic movement in the CrossFit world. This is an intermediate level movement that can seem impossible for beginners. While it is pretty intimidating at first, we like to start with baby steps here at Degree CrossFit Seaforth. If you are new to CrossFit, there are two very basic, but very important things you need to do to get you on the path to your first pull up.

The first task can be performed outside of the gym, everyday, at your desk, in your car, anywhere. It all starts with posture. Poor posture is something I see in almost every new athlete. Their chest caves, shoulders forward, and upper back is rounded- this is often caused from sitting at a desk all day hunched over a computer. This leaded to severly underdeveloped back muscles, the exact muscles that are used to finish the pull up. Start becoming more conscious about your posture, pull those shoulders back is sit up straight! (all moms everywhere will thank me for that one!)

The second task is performing jumping pull ups. This is pretty much as basic as it gets with the pull up. Simply stand under the pull up bar and hold onto the bar above you with your hand slightly wider than shoulder width apart. Arms should be straight, in a locked out position. From there you can jump to the top position of the pull up, with your chin passing over the bar. Once you feel comfortable here, you can start adding static holds. Start with a count of two an then increase on a weekly basis. You can see the jumping pull up below. 

Stay updated here for further progressions once you’ve mastered this one!
I was unhappy with the way I looked and felt. I was horribly overweight and hated to go shopping for clothes as I hated how I looked in anything. My mother died at the age of 55 from cancer, a tumour in the fat pad of her stomach. She was overweight and didn’t exercise. I have four children and I was coming up to 50 and didn’t want this to happen to me. I was time for a change in life, and after hearing about Kaleda and her CrossFit classes, I was game to try it!

My first impression was, I was scared silly, wondered “What have I gotten myself into?” , “Was I too old for this?”, “Will I feel out of place?”. I was embarrassed of how I looked, I didn’t want to go to class with people who were younger and in shape and did CrossFit with ease! OnRamp was the best because there were others just like me! But them you attend classes with everything I feared, boy was I wrong! You go to class, they don’t stand there and stare at you ’cause you’re new, they’re busy doing their thing. I had to remember they all started where I did! I absolutely love going to class, you’re not judged on what you look like, what level of fitness you’re at, you’re welcomed with open arms, encouraged by everyone and cheered on to succeed to your next level. I’m not athletic by any means, but they didn’t care. All that mattered was I was there to make a difference in my life!

My first Bright Spot was when I was doing my OnRamp, I did the “Day 1” workout in 18 minuted and 10 seconds, I thought I was going to die! Then we had to repeat it on day 12- I did it in 9 minutes and 10 seconds! I did it! I didn’t die, I did it! 

After completing the 30-Day Clean eating challenge and loosing weight and leaning to eat and make healthy choices, Right now I’m working on maintaining that. I’m working on stopping to doubt myself on what I’m capable of lifting and pushing myself to the next level, it’s okay to take myself out of my comfort zone and to “Trust the Process”!

I’m not sure I have a favourite Degree CrossFit Seaforth memory! The whole new journey I’m on with Kaleda at Degree has been the best, the absolute best time of my life! It’s been filled with lots of laughter, challenges, set backs, new friendships, and of course PB’s (personal bests). I won’t lie, it’s hard, damn hard, but it’s the pride you feel in succeeding. Whether it’s doing your first Double Under, lifting a heavier weight, doing push ups not on your knees, entering your first competition, or just completing a challenging workout. It’s knowing the faith and knowledge Kaleda has for you, that “yes, Sandi, you can do it” that keeps me coming back. I’m just so dang happy with how I feel and look that I feel everyone should experience this! I know I couldn’t have done it without Kaleda, she has a purpose in life and its to help everyone achieve their goals in getting and maintaining a healthier life. She rocks!

-Sandi Henderson

I can’t
​I’m too slow
I don’t fit in
I’ll never be that good
I’ll never get the promotion

Over the last few weeks I’ve heard these words from people a lot, in a few different contexts. I hear it within the gym walls quite a bit, but a new place I’m starting to hear it is from people inquiring about this crazy new program that is up and coming in Seaforth. As Degree CrossFit Seaforth gears up for opening, I am getting more and more requests from people who say the are “too fat” to work out with other people, or they “aren’t good enough to join in the classes”.

These words break my heart. 

“Whether you think you can, or you think you can’t– You’re right!” -Henry Ford

What we say to ourselves, and about ourselves is so important. Think about some of those mean things you might say about yourself, you would never say that to your friend- so why is it okay to say it to yourself? What we say to ourselves is directly related to the outcomes of our choices- we will succeed or we will fail, based on how we view ourselves in relation to our challenges. 

​At Degree CrossFit Seaforth we teach “Bright Spots“, this is where we focus on small success each day or week. These can be related to anything, in or out of the gym. What are you doing right now that’s working for you? Maybe you eat lots of veggies, maybe you walk your dog everyday, maybe you are really awesome at helping your kids with homework, maybe you rocked your last business presentation. Whatever it is, find something today that went really well for you, now write it down. Tomorrow do the same thing, and the next day. Keep a little note pad full of little bright spots, so the next time you start talking down to my new friend (YOU!), you can stop, and look at all those bright spots and know that you are on the right track to where you want to be. 

What’s your Bright Spot today?

p.s Check out the article below for a few more tips!

Rowing is a staple of almost every CrossFit gym in Canada.


Because it sucks running outside in a blizzard, that’s why. 

All jokes aside, rowing is actually a pretty awesome cardio burn no matter what time of year. Rowing comes pretty natural to most people once they try it a few times and get a rhythm going.

There are a few reasons why you would want to choose rowing over other traditional cardio methods. Rowing is easy on the joints, so if you find that you have hip, knee or ankle sensitivities when running, then rowing should be your go to as it is super low impact. Rowing burns huge calories! You will burn far more calories in a 30 min row session than you ever will with an easy little jog. Lastly, rowing is a full body exercise, starting at the feet, moving through the quads and hamstrings, right up to your back and shoulders. Rowing is the perfect choice if you’re looking for a full body movement in very little time. 

How to Row:
1. Grab the handle and get your torso upright
2. Push hard through your feet and straighten your knees, arms are still straight
3. Once knees are fully extended learn back slightly, then pull your arms to your chest. 
4. Keep your shoulders and neck relaxed
5. Extend your arms fully, and hinge forward slightly at the hip
6. Bend your knees and bring your body back in towards the flywheel
7. Reach in towards the flywheel and prepare to start your next pull. 

Note: you can change the settings on most rowers to measure in meters or in calories. 

Rowing Workouts:

Interval Training
Minute 1: Sprint Row (as hard and as fast as you can)
Minute 2: Rest
Do this for 10 minutes and keep track of the calories or meters you have accumulated. Next time you try this workout try to beat your previous record.

Row for Calories
Air Squats

First round row to accumulate 27 calories, get off the rower and do 27 air squats. Then move to the next round of 21 calories, and 21 air squats. Then 15 calories and 15 air squats. Last round has 9 calories rowed and 9 air squats.