Wednesday, June 7, 2017


Teams of 2 For Time
30 min cap

Divide the work evenly, including the row, with one athlete working at a time.

(Comp & Fitness)
Buy-In: Row 2000 Meters
24 HSPUs
24 Alternating DB Snatches 35/50
28 HSPUs
28 Alternating DB Snatches
32 HSPUs
32 Alternating DB Snatches
Cash Out: 800m Run (divide evenly, one running at a time. Can only run in 200m increments)

Buy-In: Row 2000 Meters
24 Pushups
24 Alternating DB Snatches @ manageable weight
28 Pushups
28 Alternating DB Snatches
32 Pushups
32 Alternating DB Snatches
Cash Out: 800m Run (divide evenly, one running at a time. Can only run in 200m increments)

Featured Coach – Sophie “Doph” Straith  


1. When did you start working at CrossFit BC?
I’ve been working here since the beginning of time. I started off working a few times a week when I was 13, so I pretty much know this place inside and out. If there’s anything you need help with, I’m the person to ask.

2. Why did you choose CrossFit?
I didn’t choose CrossFit, CrossFit chose me. Not really, haha.
My dad took the good part of a year to convince me to try it, so I finally did. Haven’t looked back since. I just had my 9 year anniversary!

3. What changes in your health, physique and overall performance have you seen since starting CrossFit?
Where do I even start?! Everything has changed. I went from being a lazy-ish teenager to somebody who feels like crap if they don’t workout every single day of the month. I’ve accomplished so many different things over the years and I have CrossFit to thank for that. All of the different body image issues in the media have been crushed because of the athletes I look up to who compete at The CrossFit Games.

The reason I’ve never stopped CrossFitting is because it never gets boring and I’m constantly challenged on a daily basis. There’s always somebody faster or stronger than me which pushes me to be better.

4. What advice would you give to someone with regards to starting CrossFit?

You just need to bite the bullet and try it. Yes, it may seem intimidating at first – it was for me, too…which is why it took me a year of persuasion to actually start. Between the challenging, fun and inclusive programming, the great coaches (yes I am biased, but they ARE ACTUALLY amazing and educated athletes who are there to help), and of course the extremely caring and supportive community CrossFit BC has to offer, you should’ve started yesterday! Who cares if you can’t do a pull-up or a handstand? Hell, it took me 6 years to go upside down because it scared me so much. Now it’s just a regular thing! Just have fun with it, make some friends, and get fit while doing it.

5. What is your favourite CrossFit exercise?
It has definitely changed over the years. When I used to be a bit heavier, lifting was my thing. I loved hitting the big numbers. Now, I’m really enjoying the gymnastics movements. Let’s say pull-ups. Those are my favourite.

6. What is your favourite activity outside of CrossFit?
My life is pretty much gym and then home, so this is a tricky question. There’s nothing I enjoy more than some quiet time with the people closest to me and of course my Max. Although he thinks he is a person, too.

7. What is your proudest accomplishment at CrossFit?
This is a tough one! I’ve had so many over the years, and every day kind of adds to it. I think in order, it was when I started lifting the same as the guys. THAT was awesome. Then, when I finally got a bar muscle-up and ring dip in the same week. I really didn’t expect it to happen, but all of a sudden it did! Most recently, I completed the workout “Murph” and shaved tons of time off of my previous best. That workout, in my opinion, is one of the hardest WODs out there. So to accomplish what I did felt like a huge milestone.

8. Have you made any changes to your diet?
I’ve made major changes! I started working with Annie Tasaka about 4 months ago and holy hell, what a difference. I’ve dropped about 14lbs and feel incredible. My gut is just about gone (I actually see abs you guys), and everything feels a bit easier. My energy has skyrocketed and I’m working out at least twice per day during the week, and a couple of times on the weekend. I feel like I can’t be stopped. I was actually forced to take a rest day recently. (****Rest days are important, people. Do as I say, not as I do****)

9. Is there something that people would be surprised to know about you?
I’m a 3rd Degree Black Belt in Tae Kwon Do! That’s actually what we did before CrossFit BC and Krav Maga BC came along. My dad and I used to train together and tested for most of our belts together, too. We’ve pretty much been in this together for most of my life, which has been pretty great.

10. What/who inspires you the most?
There are a few, but hands down, my mom and dad come first.

My dad has gone to the CrossFit Games 4 times which is huge considering how many unreal athletes there are out there. He pushes me to be my best each day, so the days where I can actually kick his ass are super rewarding (sorry, not sorry).

My mom…I don’t even know where to start. She’s an amazing woman and I’m so lucky to be able to learn from her everyday. She’s so thoughtful, so smart, and one of the hardest working people I’ve ever known. I don’t know how she does what she does.

If we’re talking about athlete inspirations, I pick Brooke Wells or Brooke Ence. These two girls are unreal, and if you don’t know who they are, please Google them. They’re hot as hell as will probably intimidate any average Joe kind of guy because they’re so jacked. BUT IT’S AWESOME. They’re incredibly strong and I can without doubt say that I look up to them. They are the ones who made me comfortable with having muscles. They are the reason I am celebrating the fact that I have abs coming out from their protective covering, and that I actually have triceps now.