Blog Archive

Look what kids are learning to do at RAW CrossFit’s after school Kidz program.

Want to get your child(ren) involved?

Contact [email protected] today!

Paul has been with RAW CrossFit for just over a year. Devin sat down with him the other day to get an update on how he feels his training has gone thus far, and some of the results that he has seen.

If anyone else would like to shoot one of these videos, please contact Devin.

I’ve been going since March and I have never felt better! At first I was scared that I was going to “bulk up” not knowing exactly what crossfit was, but the opposite has happened and I’ve leaned out. I love how everyday the workouts are differend and I don’t have to plan my workout. They are laid out for you, all you have to do is show up! EVeryone is very encouraging and helpful if you have any questions. The workouts are short which I like. I workout at 9 and still have time to get to work for 10 am. If you are looking to see results or just a workout that will push you come to Raw Crossfit! : )

I have loved the level of intensity that I am able to achieve when working out at RAW. At 29 years old I am in the best physical condition of my life….and I owe this to the training and knowledge I have gained from RAW and Devin. I have played basketball at the Canadian University level as well as for our National Team and professionally. I know that I could have been a better basketball player had I had the chance to train with Devin at RAW and had I found CrossFit earlier. I am now a better athlete then I have ever been having been through some rigorous training during my basketball career (nothing compares to the results I have seen in the last 6 months). RAW is a great atmosphere for improving your fitness and Devin does a fantastic job motivating his clients!

I also apply some of the motivation techniques in my job as a Financial Advisor . I workout in the morning and it allows me to be sharp and alert when I meet with clients.

I would like to take this time to not only thank Devin, but to thank RAW CrossFit for changing my life physically and mentally. Crystal, Tara, Adam and I joined at the start of October and have just recently finished our On-Ramp Program, and what an experience it has been. Along with simple dieting and the full body work outs @ RAW CrossFit three times a week, I have dropped to 270 lbs from 297lbs. In College I attended the local gym and found myself getting board of free weights and cable machines, RAW CrossFit allows you to find muscles you never knew you had. I would have to agree with Anna when she says “you have to see it to believe it”

I’ve been at the gym for about 2 months now and gotta say that I’m stronger than I’ve ever been! The atmosphere is great and Devin is very helpful in keeping the workouts challenging (to say the least) and interesting. I recommend that everyone try it out ! These workouts are tough but effective. No pain no gain!!!!

I have to admit I was somewhat skeptical when I first joined RAW CrossFit as a member. Although I was bored with the monotony of the traditional gym, a gym without the any machines didn’t seem like a gym to me.
Since joining in August 2009 I have never felt better. Five days a week Devin pushes me physically and mentally to do things I would have never thought possible. I mean 50 pull-ups can’t REALLY be part of the workout today….

My physical fitness level has increased, and I feel significantly stronger than when I started. I’ve also met tons of great people all working toward their fitness goals. Devin creates an atmosphere at RAW CrossFit, that regardless of your fitness level, you can show up, push yourself to the max, and have fun while he and other members encourage you to push past your previous records.

Thanks Devin!

Update!!

Before leaving for school at the end of the summer, I was in the best shape of my life thanks to RAW Crossfit. But ever since leaving for Wilfred Laurier in Waterloo, I found it difficult to stick with the training because of the amount of basketball and school work. Even when I would workout with the team – I hate to say it – I was bored. Compared to RAW Crossfit, the competition, intensity, and the level of enjoyment were nowhere near the same. But until a few days, I found out news that put a smile on my face – Laurier basketball is being introduced to the crossfit workouts. The team has no idea how much fun they’re going to have!

Before I met RAW CrossFit, my workout routine consisted of the conventional bicep curls and leg press; I was trying to get in shape for basketball tryouts the following year at Wilfrid Laurier University. Although I was in the weight room frequently, I was not seeing the results I wanted – weight gain, increased strength, and increased quickness. But before the school year ended, Devin came in to help some of the senior students with their fitness and introduced a style of workout I had never seen before. These workouts were exhausting, painful, and intense, but most of all, unusually rewarding – I had to continue with this type of training.
After talking to Devin, I was able to set up several appointments over the last month and a half of summer. Not once did these sessions start to get boring, but instead, I started to love them more and more. Although the workouts are very challenging and difficult, they are extremely competitive and give you an odd sense of accomplishment once completed.
But the best parts are the physical results: just before leaving for Laurier at the end of the summer, I could jump higher, run for longer periods of time, I was stronger in my upper and lower body, and best of all, I gained 10 lbs – just what I needed to reach that next level in my basketball career. I am now heading into tryouts more confident and I am excited to use my increased size and speed to gain an edge over the competition. I was surprised at the results I achieved in only a month and a half and I only wonder what I could accomplish over an entire four months – I cannot wait to go back to RAW CrossFit!

Scott Attwood

Behold the power of CrossFit.

Only 14 session into his On-Ramp program at RAW CrossFit, Scott Attwood has officially joined the prestigious “Muscle-Up Club”. (unfortunately we missed getting a picture, so he’ll have to do another one to prove it) This is no small feat, and there are few people who can claim they can do muscle-ups (usually they are another CrossFitter… or a gymnast). The muscle-up is a highly skilled move that involves a combination of a pull-up and dip on the gymnastics rings. It is a top level functional movement that allows the owner of the muscle-up to move their entire body weight through their arm’s full range of motion.
When Scott arrived at RAWCF he could barely do 5 pull-ups. Not even a month into CrossFit and he is lifting weights and mastering moves like the muscle-up with ease. Congratulations Scott on your hard work and excellent progress!!

Scott will be putting his new strength and skill to use on the basketball court when he heads off to Laurier this Fall. Hopefully his teammates will be able to keep up with him.

Below is an article written by Ellie Crenshaw, a member of CrossFit Allegiance . Ellie recounts her experiance getting into the gym, and how CrossFit has improved her life.

Before CrossFit my life was hard to look
at and be optimistic. I was in a deep
depression. I would only leave my bed
for work and my weekly counseling
appointment. My life had been a struggle
and I was angry all the time and with
everyone.
I had just had a miscarriage and
was starting the grieving process. Though
I wanted to be happier I really didn’t know
how or what else to do. Throughout my life
I had also struggled with my weight. Though
I was born in a family of athletes I had struggled
with overeating and bulimia at different phases
in my life.
My sister asked me to take a short road
trip with her to a soccer game she had and I was
more than willing to get out of town for the day.
On the way home we had a conversation that wasn’t
very different from ones we’d had in the past. Again,
she was telling me she wanted so badly for me to
take her up on her training and get in the gym.
She kept saying she had a gift for me and I just needed
to accept it. Again I was just waiting for the conversation
to end. I never liked having that discussion. I knew
I was unhealthy but I wanted to just sweep it under
the rug instead of confront it. I was having serious
health issues after the loss of the baby and was terrified
I was going to die soon.

Not long after that conversation with my sister I
decided to try one of her classes. Why not? Maybe
she’d drop it if I just did it once. The whole way there
I was thinking how much I didn’t want to do this. The
class started and I felt like there was no way in hell
I was going to make it through the warm up let alone
the work out. This voice in my head kept saying
“you can’t do this.” “You’re too fat.” “They’re all making
fun of you”. Through the voice I started to hear someone
cheering for me. “Good job Ellie!” “Keep pushing”. The
positive voice became louder than the negative. The voices
that were cheering me on was actual people in class.
They weren’t making fun of me, they were actually quieting
the voice. I finished the workout and was so proud of myself
I wanted to do it again. Each day the CrossFit family taught
me something new about myself.

One day I was on my last 400 meter run of the workout and
I had made up my mind that there was no way I was going to
be able to run any more. One of the ladies that had been in
CrossFit longer than me came running up along side me. She
was done with her workout and tired but wasn’t going to let
me quit. She ran the whole lap with me telling me that it get’s
better and more rewarding the more I come. I walked into that
first class feeling like the new kid in school and left feeling
like they were all old friends. I WAS HOOKED. From that day on
the only thing that came out of my mouth was about CrossFit
and how it was changing my life. It was better than any
counseling session or any night out with my friends. I had
discovered the key to my happiness. It was not letting go of
all the things I’d been through but taking all the energy I was
putting into me being a victim into FINDING MY POTENTIAL.
I surprised myself because there was more there than I expected
to find. In my first week I cured so much heartache and
depression that had been growing from so many years
of being torn down. I felt at home. CrossFit killed that
voice in my head that told me I couldn’t and I wasn’t
good enough.I feel that this has truly shown in
everyday life, not just in the gym. CrossFit IS a way of life.
I’ve come out of my first week a stronger and more
confident person. I have my sister to thank. CrossFit
saved my life and I only hope someone reads this
and decides that they need to better their situation
even if that voice is telling them it’s too hard.
DECIDE.