ALS Ice Bucket Challenge

Check out Angie and Dean participating in the ALS Ice Bucket Challenge!

Machine of the Month- Rezika Zurch

CrossFit Machine Shop is proud to feature Rezika as our Machine of the Month for August. She was only a few months into CrossFit when she competed in our Back Alley Rally competition and placed 3rd in the Scaled Division. 
I have been crossfitting for just over 4 months now. 

I joined Machine Shop on a recommendation my Friend Brianne who is a long time member. 

I have always been athletic, and have been actively playing basketball for over 20 years. I also had an active membership at the city gyms where I attended lots of cardio/boot camp classes. 

My favorite moment was being able to climb the rope, something I had never before done. 

My least favorite exercise right now is the snatch but only because Its a work in progress for me. 

My favorite skill is the clean and jerk. 

If your just starting out in crossfit I would suggest you take the time to learn proper technique and find a box that takes the time to coach you. I love the Machine Shop because they are so careful with your training and help you develop good technique. 

I eat lots of chicken, fish, egg whites and spinach. I stay away from fast foods and try my best to eat relatively clean.

Goals: I'd like to be able to do unassisted, consistent pull ups- That is my biggest goal!

Machine Fest Athlete Spotlight- Andrew Askin

Today our Machine Fest Athlete Spotlight is featuring Andrew Askin. Andrew finished 19th place in the 2014 Open advancing himself to the Canada West Regionals where he placed 28th! He was also the winner of the 2014 Battle on the Border!

NAME: Andrew Askin


DIVISION: RX Individual

AFFILIATE: Man-Made Strength and Conditioning

CROSSFITTING FOR: 4 Years

ATHLETIC BACKGROUND: Edmonton Huskies Football Club (2002-2005)



WHAT MADE YOU START CROSSFIT? I stumbled across a few YouTube

videos and had to give it a try!


WHAT IS YOUR FAVORITE WOD? I can't say I have one single favorite.  I

always enjoy doing something new and challenging that I've never done

before!


WHAT ARE YOUR FAVORITE AND LEAST FAVORITE MOVEMENTS?

Favourite: Winning my heat in event 6 at regional's in 2013.

Least Favourite: The first time I did GHD sit-ups, which happened to be the first

and last time I vomited during a WOD.


WHAT DO YOU LOVE ABOUT CROSSFIT?

I'd have to say that the aspect of being ready for the unknown is the

biggest draw for me.  I get bored fairly easily and it's so easy to mix things

up and stay excited about Crossfit.


WHAT IS YOUR DIET LIKE?

About 60% of my meals are clean and balanced and the other 40% is

Subway.


FAVOURITE CHEAT FOOD / MEAL?

If I were stranded on a deserted island, the only thing I would need to

survive would be Subway chocolate chip cookies.


HOW OFTEN DO YOU WORKOUT? MULTIPLE WORKOUTS IN A DAY?

Typically I have one 1.5hr session of training per day.


DO YOU HAVE ANY UPCOMING GOAL(S) IN RELATION TO CROSSFIT?

My goal is to finish in the top 10 at regional's by 2016.


WHAT IS THE MOST CHALLENGING PART OF BEING A CROSSFITTER?

I'd say the most challenging part of being a crossfitter is the inevitable

moment when someone asks me... "What's Crossfit?"


WHAT ARE YOU MOST EXCITED ABOUT REGARDING THE UPCOMING

MACHINE FEST COMPETITION?

I'm really looking forward to being a part of a local competition and seeing

how the level of competition in Edmonton has progressed.


WHAT WOULD BE YOUR “IDEAL” WORKOUT AT THIS COMPETITION?

For time:

25 OHS @ 95lbs

1 Legless rope climbs

20 OHS @ 95lbs

2 Legless rope climbs

15 OHS @ 95lbs

3 Legless rope climbs

10 OHS @ 95lbs

4 Legless rope climbs

5 OHS @ 95lbs

5 Legless rope climbs

*100 double under cash-in and cash-out

Machine Fest Athlete Spotlight- Aiden Poole

Canada West Regional Athlete Aiden Poole is registered to compete in Machine Fest. Aiden placed 31st in Regionals this past May. 

NAME: Aiden Poole

DIVISION: Male Individual

AFFILIATE: CrossFit Armoury

CROSSFITTING FOR: 4 1/2 years

ATHLETIC BACKGROUND: High School basketball and soccer. Gym rat after high school, mostly strength training

WHAT MADE YOU START CROSSFIT? CrossFit Armoury Co-owner Jason Roncesvalles introduced me to it. We started doing CrossFit Wods at the west end YMCA

WHAT IS YOUR FAVORITE WOD? Anything quick, Grace, Fran, and Karen are all fun

WHAT ARE YOUR FAVORITE AND LEAST FAVORITE MOVEMENTS?

 Favourite: I love back squats, front squats and pistols. 

Least Favourite: Overhead Squats

WHAT DO YOU LOVE ABOUT CROSSFIT? I love the fact that there's always something to improve. I also love seeing myself and others discover that we can do things we never imagined we could. I also love competing in both team and individual sports, and crossfit allows me to do both.

 
WHAT IS YOUR DIET LIKE? I eat eggs, meat, fish, fruits, vegetables, almond butter and greek yogurt. I have whole milk as part of my post workout shake.

 
FAVOURITE CHEAT FOOD / MEAL? Tokyo Express sushi and almond flour crust pizza

HOW OFTEN DO YOU WORKOUT? MULTIPLE WORKOUTS IN A DAY? I usually workout 5-6 days a week in some capacity depending on how I feel and how I sleep. I'll do 2 workouts a day maybe 3-4 times a week.

DO YOU HAVE ANY UPCOMING GOAL(S) IN RELATION TO CROSSFIT? I have some strength and stamina numbers I want to hit in lifting, handstand walking and handstand push-up numbers I'd like to achieve, and I'd like a 6 minute mile before it gets cold. I'd also like to make regionals as an individual again next year and improve my placing.

WHAT IS THE MOST CHALLENGING PART OF BEING A CROSSFITTER? Any competitive crossfitter knows that you have to work your weaknesses to become a well rounded athlete and a better crossfitter, but on a day to day basis it's easy to do skills and movements you love rather than those you find more difficult. The challenge is forcing yourself to work on those weaknesses to improve your skill set overall. 

WHAT ARE YOU MOST EXCITED ABOUT REGARDING THE UPCOMING MACHINE FEST COMPETITION? I'm excited that there is a large competition in my home city. It will make packing meals and getting a good night sleep each night a whole lot easier. 

WHAT WOULD BE YOUR “IDEAL” WORKOUT AT THIS COMPETITION? A short heavy squat and pull-up couplet.

Machine Fest Athlete Spotlight- Melissa Chatigny

We are excited to have Melissa Chatigny competing in Machine Fest this year. Melissa placed 41st in the Reebok CrossFit Games Open in 2014 earning herself a spot in the Canada West Regionals in May where she finished 27th! She also competed in Back Alley Rally at CrossFit Machine Shop in June and won the RX'd Female division. 

 

NAME: Melissa Chatigny

DIVISION: RX female

AFFILIATE: ChampCity CrossFit

CROSSFITTING FOR: Make me better at life! 

ATHLETIC BACKGROUND: 

I started swimming at a young age and quickly discovered how competitive I was. Then switched for Volleyball through high school and college and now pretty much enjoy any board sport out there. Snowboarding, surfing, wakeboarding etc…

WHAT MADE YOU START CROSSFIT?

I started 3 years ago. I was already in the fitness industry as personal trainer and spin instructor and was looking for a new challenge. 

WHAT IS YOUR FAVORITE WOD?
Fran

WHAT ARE YOUR FAVORITE AND LEAST FAVORITE MOVEMENTS?

Favourite: Thrusters

Least Favourite: KB swings


WHAT DO YOU LOVE ABOUT CROSSFIT?

I love how it always makes you question yourself if you can actually finish a workout. If you will reach that finish line. It makes you dig really deep and makes you so strong mentally. The feeling of accomplishment when you finish any wod is amazing. I also love the unknown... Anything can be thrown at you so you better be ready for anything. Not to forget the amazing community that crossfit creates. It brought all the best people together :)

 
WHAT IS YOUR DIET LIKE?

I follow a plan that was made by Kelsey Masciola, registered dietician at Revive Wellness inc. I took a month off after regionals but I have been back on track since early July.  
 

FAVOURITE CHEAT FOOD / MEAL?

Ice cream 

HOW OFTEN DO YOU WORKOUT? MULTIPLE WORKOUTS IN A DAY?

I usually try to do 3 days on and 1 day off. But I listen to my body. If I feel that the 3rd day is pushing it I take a day off and work the next day. Unless it's few weeks before regionals; I keep the training to once a day.

DO YOU HAVE ANY UPCOMING GOAL(S) IN RELATION TO CROSSFIT?

I am working on my lifting. I want bigger numbers and better consistency on my snatch. And also working on my gymnastics; handstand walk and muscle ups. Training to make it again to Regionals in 2015. And of course hoping for top 5 at machine fest ;)

WHAT IS THE MOST CHALLENGING PART OF BEING A CROSSFITTER?

The most challenging part for me is to balance being a competitive athlete and trying to have a normal life. Once the competitions are over, it's hard to take it easy and just enjoy life as I am always following a program or a food plan. So when it's all over, it's a bit challenging to not get lost in an everyday life.

WHAT ARE YOU MOST EXCITED ABOUT REGARDING THE UPCOMING MACHINE FEST COMPETITION?

I am excited to see the events and to see everybody get together and give their best. I know that for some people it will be a first competition and it’s always great to see people doing better than what they thought they could do. 

WHAT WOULD BE YOUR “IDEAL” WORKOUT AT THIS COMPETITION?

Any chippers with heavy weights are awesome.

And I love pull ups and thrusters ;) 

Machine Fest Athlete Spotlight- Alex Parker

Athlete Spotlight

It is very exciting to announce that Alex Parker has decided to compete in Machine Fest. After placing 9th in the Open this year and advancing to the Canada West Regionals in Vancouver, Alex put on an amazing show and finished 3rd (only a couple points shy of earning herself a trip to the CrossFit Games). Get to know Alex a bit better by reading her athlete profile below.

NAME: Alex Parker

DIVISION: Female RX

AFFILIATE: Champ City Crossfit

CROSSFITTING FOR: 2 years

ATHLETIC BACKGROUND: Competed in many sports growing up including badminton, cross-country running, and soccer with special focus on high level competition in golf and alpine ski racing. Attended University of Alaska, Anchorage on a full Alpine Ski Racing Scholarship.

WHAT MADE YOU START CROSSFIT?

Tried it because I needed to learn how to climb a rope for a Spartan Race I was signed up for and instantly fell in love with it.

WHAT IS YOUR FAVORITE WOD?

Helen

WHAT ARE YOUR FAVORITE AND LEAST FAVORITE MOVEMENTS?

 Favourite: Box Jumps

Least Favourite: Chest to bar pullups

WHAT DO YOU LOVE ABOUT CROSSFIT? The competitive atmosphere and shared enthusiasm within the community. Also, the opportunities it provides to allow me to push my limits and constantly test myself.

 
WHAT IS YOUR DIET LIKE? Sans paleo! But I try to avoid white breads and other sugar filled and processed food. Nothing beats a classic PB&J sandwich!

 
FAVOURITE CHEAT FOOD / MEAL? My mom’s chocolate chip cookies or plain m&m’s.

HOW OFTEN DO YOU WORKOUT? MULTIPLE WORKOUTS IN A DAY?

I workout 5-6 days per week plus yoga and recovery runs. I usually do doubles on the weekends.

DO YOU HAVE ANY UPCOMING GOAL(S) IN RELATION TO CROSSFIT?

Get bigger, stronger, and faster.

WHAT IS THE MOST CHALLENGING PART OF BEING A CROSSFITTER?

Trying to explain to people who don’t crossfit how awesome it is.  

WHAT ARE YOU MOST EXCITED ABOUT REGARDING THE UPCOMING MACHINE FEST COMPETITION?

The competition, testing myself against others, sharing the love for the sport with others who will be competing.

WHAT WOULD BE YOUR “IDEAL” WORKOUT AT THIS COMPETITION?

Long chippers with moderate weight.

Trish's 215lb Atlas Stone Lift

Check out Trish successfully lifting a 215lb Atlas Stone to a 42" pedestal at open gym Monday!

Back Alley Rally was a tremendous success!

Back Alley Rally was a tremendous success. Congratulations to the top RX Female Melissa Chatigny and the top RX Male athlete Mathew McClean. 

Rx Women:

1st Melissa Chatigny, 2nd Nicole Trembley, 3rd Ashley Valliere.

Scaled Women:

1st Maddy, 2nd Lisa Brumm, 3rd Rezika Zurch.

RX Men:

1st Mathew McClean, 2nd Shane Kelly, 3rd Colin McGraw.

Scaled Men:

1st Lyndon Trudeau, 2nd Doug Rutherford, 3rd Dan Di Sciglio