So often when we first set out to embark on a transformation journey, we think that the answer is fitness and nutrition. While this is a great start - and already a larger start than most will take - it certainly isn’t the only thing that needs to change. Think about it: Your workout is only a minimum of 3 hours in your week. What happens in the other 165 hours? You’re faced with a bunch of moments in your day where you have to make decisions. Nutrition is one of those and a part that largely fi...
Aug 23, 2021•23 min•Season 1Ep. 56
Today’s episode is all about your coaches nerding out over CrossFit! We love today’s topic because it truly is a big part of the methodology of CrossFit and everything CF is about. It is often the most misunderstood principal of the methodology by armchair critics, but is an incredibly powerful piece of improving your quality of life. Today we are talking about General Physical Preparedness (GPP)! We’ll discuss what it is, why we use it, and how it looks when you pull apart our programming. GPP ...
Aug 15, 2021•29 min
It’s one thing to be a coach and have all the answers and solutions - but it’s a whole other animal to be on the other side of that fence and have to take your own advice! Today we talk about how your coaches are humans too, and what strategies we use to help ourselves be successful with the things we struggle with, just like you! Did you know your coaches struggle with finding time to workout? Did you know that they struggle with their nutrition too, just like you do? There are many things that...
Aug 09, 2021•33 min•Season 1Ep. 54
Prepare for Coach T to step up on her soapbox! Today we’re talking data and all kinds of statistics as it relates to your health and fitness! It’s the hot topic of fitness trackers and wearables, and how they can influence your lifestyle and daily habits to promote change! We compare FitBit, Apple Watch, and Whoop, all in an effort to tell you what the pros and cons are, the uses, and how you can utilize that data to help you make changes in your lifestyle to improve your health and fitness fact...
Aug 02, 2021•33 min•Season 1Ep. 53
When we set out to revamp our Vision & Mission a little over a year ago, we knew that creating a legacy within our community was something we wanted to accomplish. Giving back to the community that has given so much to us is something that is incredibly important to us as a company. This presents itself in numerous ways: our #CheckInForCharity promo we have run for 8 years now, numerous sponsorships or community events we have been a part of, or helping out at schools with different types of...
Jul 26, 2021•20 min•Ep. 52
“I can’t do this because ...” “I wish I could …” Have you caught yourself in one of those traps? When all of a sudden things get difficult, and you find yourself telling a story filled with all the reasons why you can’t do something? As human beings, our instinct is to want to take the path of least resistance as soon as we encounter problems. We start out by devising this grand scheme of a plan, and one day things don’t go as expected. It’s no longer easy. All kinds of barriers are popping up l...
Jul 18, 2021•32 min
We’ve finally reached our 50th episode! And what a topic to celebrate - none other than why being a CFF Coach is one of the best jobs in the world! On today’s episode, we talk about all things that are rewarding about this job. All the client wins, in all the different realms - the physical wins when someone lifts a big lift or hits their first pull-up, their mental wins when they make a big break-through outside of the gym in their real lives, or just the growth that we get to see and share wit...
Jul 12, 2021•21 min•Season 1Ep. 50
We’re back to talk about the Broadway Beatdown on September 25th & 26th! This time, we’re dishing out five tips that you as a competitor should take into consideration as you prepare over the coming months! Coach T taps into her past competition experience to hand out preparation tips for your nutrition leading up to the event, and during. We touch on what you need to be thinking about when it comes to your fitness, and possibly even some workout tips are thrown in there! We also talk about ...
Jul 05, 2021•29 min•Ep. 49
Summer is right around the corner, so we’re talking all things summer today! Some of you might be experiencing disruptions in your routine, having to set new schedules, or the abandonment of a schedule all together. This can lead to challenges with your fitness routine, your nutrition choices, and your mindset along the way. We’re here to offer you some tips to help manage those situations. Throwing in the towel and straying away from those things you want for yourself is not the answer. Sometim...
Jun 28, 2021•35 min•Season 1Ep. 48
IT’S BACK! Formerly known as the “Highway 9 Throwdown,” we’ve since relocated and have had to rebrand our annual CrossFit competition! We are so excited to welcome the prairie CrossFIt community back into our facility for yet another year of fun! Today we’re talking about all things Beatdown. We rehash some of our favourite moments of the Hwy 9 Throwdown in the past. We share some of the behind-the-scenes planning that goes on for an event this large. And we drop some hints along the way for wha...
Jun 20, 2021•39 min•Ep. 47
Have you ever wondered how “Momentum Monday” and “Bright Spot Friday” came to be? If you are a member of our private members-only Facebook Group, you see these things come up each week. This week, we’re discussing how these two concepts came to be, and why they are so incredibly important. Through this episode, we cover goal setting, the power of intention, and also for all the science-y folks out there, we’ll dig into the science behind human behaviour when it comes to the cycles of negativity ...
Jun 14, 2021•26 min•Ep. 46
Episode 45: Shifting Your Mindset with Amy Barrowman In today’s episode, CFF’s own Amy Barrowman joins us to share her story about her fitness and nutrition journey. Amy comes from a unique fitness background, in that before joining CFF one year ago, Amy competed in the bodybuilding world. It’s not often that the two worlds of CrossFit and bodybuilding collide, but in this instance, Amy was determined to make a change in her life. After competing successfully in bodybuilding, and running maratho...
Jun 07, 2021•37 min•Season 1Ep. 45
In today’s episode, we are looking through all the elements that can elevate a Coach to the top of their game. As we’ve discussed before, our Coach Internship Program at CFF is quite extensive, and in that we aim to grow the culture of wanting to be great at your craft. We take a thorough look at what types of behaviours and what the “extra mile” looks like for a great Coach - including research of the craft, watching reps after reps, dissecting their own classes, and many other things. In much ...
Jun 02, 2021•40 min•Ep. 44
In today’s episode, Coach T is up on her soapbox talking about more things she is passionate about - so buckle in, it’s a great one! Throughout our conversations with potential clients and current clients, we dig in deeper to find out “WHY” they are here and doing what they are doing. That “why” will look a little different for each person we speak with, but our main purpose is to help you dig deeper underneath the reasons you come in with, and find those really deep things that keep us grounded...
May 26, 2021•38 min
In today’s episode, we’re joined by CFF’s own, Krista Bennett! Krista has been a member for a few years now, and along with just herself, her family plays a large role in our membership also! Today we discuss Krista’s past as a fitness coach, and how her experience at CFF has influenced those experiences. She talks about what is different now - other than the leotards and step aerobics - and what she appreciates about the coaching she experiences in her classes on a daily. We visit the impact C...
May 18, 2021•38 min
In today’s episode, we’re joined by CFF’s own, Shelby Orosz! Shelby has been a member for 5+ years and has quite the journey over the years! Shelby sits down with us today to discuss where she started and what brought her to CrossFit FUNCTION, and how that “why” has changed over the years. Her journey through fitness and health led her to eventually conceiving after experiencing struggles with the process. She tells us how adjusting her mentality and motivation for each workout has been a hardsh...
May 10, 2021•46 min•Ep. 41
This week we’re sitting down with our seasoned CFF veteran, Jennifer Kriger! Jen started with us through a women’s only bootcamp, and has blossomed into an extraordinary journey impacting many people along the way. The most notable being her daughter, Mackenna. Jen tells us about all the different ways CFF has helped her work through her struggles, and ultimately why she feels so compelled to direct people to CFF when they mention needing the help of their own. Jen is one of those smiling faces ...
May 03, 2021•48 min•Ep. 40
It was an exciting weekend in here a few weeks ago, and Whitney and Coach T sit down to rehash through the CrossFit Games Quarterfinals weekend! We’ll talk about each event and how Coach T handled them, all the things that went well, and what she’d change if she had another chance at it. We also dive into how her “why” has changed over the years from when she previously competed more seriously, and what drove her to finish all 5 workouts this time around! If you are interested in learning more a...
Apr 26, 2021•38 min•Ep. 39
Michelle joins us today to talk all things CrossFit FUNCTION - her fitness journey, her success with our Nutrition Coaching Program, and most recently, her journey to becoming a Coach! Michelle’s story is one that is so inspirational. She has so much to offer that can help you if you are struggling through one or all of these areas. She was once that person on the outside who was afraid to come through the front doors, thinking that she wouldn’t be able to do CrossFit. She’s also one that though...
Apr 22, 2021•26 min•Ep. 38
In today's episode, we sit down to chat with CFF's Greg Litvanyi to talk about his journey through fitness and nutrition over the past 7 months. Greg came to us in August of last year wanting to try something different, after having no success with other fitness programs in the past, or finding one he was interested in enough to stick with. As a retired Firefighter now turned Fire Investigator, his real-life job demands are intense. He needed a fitness program that would help back that up and gi...
Apr 12, 2021•23 min•Season 1Ep. 37
This week Coach T is taking it lone-wolf style and we'll have a series of Member Interviews over the coming weeks! We'll start off speaking with our resident Phyisotherapist, Jannalee Edgar! "JL" as she's known, has been a CFF Member for many years, and has always been our go-to when our athletes needed to seek help outside of CFF! We'll get to know JL a little bit better, and find out some tips on what to do if you've been experiencing those aches and pains before or after your workouts! You ca...
Apr 05, 2021•19 min•Season 1Ep. 36
It's been awhile - so first off, we apologize for disappearing! But it doesn't matter, we're back now! Our next big event coming up is The CrossFit Games Open, starting March 11th! Our seasoned vets will know all about what the Open is, but there's many listeners who don't, so we are here this week to talk about the Open, and what that's going to look like this year at CFF! With government restrictions, and a different format, there's many details to learn about! We also dive into Coach T's expe...
Feb 08, 2021•30 min•Season 1Ep. 35
WE. ARE. BACK! It's been a little while since you last heard us on your commute/dog walk/house chores/etc., but we're back! And in fitting with the new year, we decided to look back on everything that 2020 gave to us, and all the positive things that came from it! We encourage you to have a listen, and share with us some of your favorite top 10 moments from the past year, and maybe what you're looking forward to in 2021!
Jan 04, 2021•36 min•Season 1Ep. 34
In today's episode, we visit the idea of extrinsic and intrinsic motivation, and how that differs for people. We talk about how the focus should actually be placed on consistency of the daily small things, to build confidence. And by building confidence, how you gain experience. Yet, as a society, we always cite the lack of experience as our reason for not doing something. Motivation can look like different things to different people, but the main concept you should be focusing on is what consis...
Dec 14, 2020•34 min•Season 1Ep. 33
We might have missed last week's episode, but no fear, we are here with a new one for you! This week we tackle Navigating a Healthy Holiday! This was a hot topic that was brought up for discussion amongst our Facebook group of members and our Individual Nutrition Coaching clients, so we figured it was the perfect time with Christmas fast approaching! We talk about the reasons why people get tripped up and regressing during the holidays, and we even throw six tips at you to attack this year's ...
Dec 07, 2020•32 min
On today's episode, we brought in Lana to talk to us about her Internship Program with CFF that she's been a part of for a few weeks now! She talks about her hours of shadowing, and what she has observed so far. Her perspective as a client and now transitioning to a Coach has opened her eyes to see the different layers that it takes to be a Coach at CFF, and the many layers that go into planning and preparing for a sixty-minute class. She shares those experiences with our listeners and talks abo...
Nov 23, 2020•34 min•Season 1Ep. 31
We've all been there. Things are dragging on, you're not feeling the best, things aren't going your way. There's a million reasons, it seems, why you don't want to be doing this anymore. You think it's time to throw in the towel. But is it? Today we talk about what leads up to these feelings or thoughts, and whether they are reactionary things or if signs have been developing for longer periods of time. We talk about strategies you can implement to maybe reroute yourself, and still hang on to su...
Nov 09, 2020•32 min•Season 1Ep. 30
Today's episode is a special one. If you've been in our membership, you know our Cam well. He's the loud in-your-face guy that's yelling at you to pick up that bar, do one more rep, don't quit, keep going. He's memorable, and you won't forget your class with him. But that same loud, boisterous dude is a guy dealing with some real dark demons brought on by his job. Cam has been an RCMP Member for the past 10 years, and in the last 5, has experienced some real tipping-point stress brought on by so...
Nov 02, 2020•28 min•Season 1Ep. 29
It's the weekend after the CrossFit Games, so naturally we're touching on the awesome weekend of competition, and all that we enjoyed! And as an added factor, we were able to tie it into today's topic: The Sickness-Wellness-Fitness Continuum. We'll introduce you to the concept of measurable factors that help us determine where we lay on this spectrum, and what it takes to improve those factors towards the "wellness" level. We get a little bit more science-y just like last week, so buckle in and ...
Oct 26, 2020•41 min•Season 1Ep. 28
We're a little late on posting the episode today, so quick apologies off the start for that one! BUT, this episode is a great one! In typical Coach T fashion, she's up on her soapbox and will not disappoint! Today we talk about the Theoretical Hierarchy of Development and how it pertains to the CrossFit methodology. We talk about the different elements that make up the pyramid, and why they are ordered the way they are. We'll touch on what this means for you as an individual at CFF, but also wha...
Oct 19, 2020•44 min•Season 1Ep. 27
