Sunday, April 22, 2018


AMRAP 40 Minutes

5 Burpee Ring Muscleups
30 DB Front Rack Lunges (2×35/50)
45 Box Jump Overs (20”/24”)
60 DB Snatches (35/50)
(switch arms every 10 Snatches)
75 Air Squats

15 Burpee Chest to Bar Pullups
30 DB Front Rack Lunges
45 Box Jump Overs (20”/24”)
60 DB Snatches (35/50)
(switch arms every 10 Snatches)
75 Air Squats

15 Burpee Pullups
30 DB Front Rack Lunges @ manageable weight
45 Box Step Overs 20”
60 DB Snatches @ manageable weight (switch arms every 10 Snatches)
75 Air Squats

Featured Athlete – Michael “Big Mike” Salmon


1. When did you join CrossFit BC?
Two years ago this month.

2. Why did you choose CrossFit?
When my doc told me I needed to make some serious life changes to ensure a healthy future, I knew I had to find something that I would have a chance at. A co worker had suggested CrossFit and I had a few co workers that were interested in making a change with me, so we gave it a go. It was varied enough to keep it interesting, intense enough to see results, and the community really helped to keep me coming back. Seeing the same faces and having the camaraderie to push harder, made it a really positive and fun environment. It was also really exciting to track my progress with the white board and see my self gaining on the athletes I once saw as untouchable.

3. What changes in your health, physique and overall performance have you seen since starting CrossFit?
Since I had started this journey for medical reasons, I had all my blood and body composition monitored in the beginning, so it was fun going back to the doc to see the biological changes happen. In the first two months I dropped 8% body fat, and brought all my elevated blood levels down into the normal/ better than normal range. From there on out it only got better. My clothes starting getting looser and my performance started to really excel. In the first year I did the open for fun and really struggled. I couldnt even do 1 chest to bar. This year, the only thing I wasnt able to do in the open was the muscle ups and was beyond stoked to hit 11 hspu. Next year, my goal is to hit every movement. One of the more surprising changes for me, was the mental change. The consistency of my training turned it into a habit, and now if I dont get in at least 4 day a week, my body really feels it. Its become my zen place. The 1 hour a day I get to shut my mind off and just go.

4. What advice would you give to someone with regards to starting CrossFit?
Just give it a try. But give it a go for at least a month. You owe it to your self to see how great you can be and the awesome changes that will happen. Take all your pre conceived notions and toss them out the window. If I would of listen to al the nay sayers and cross fit haters, I wouldnt be in the best shape of my life at almost 40.

5. What is your favourite CrossFit exercise?
Squat snatch 100%. It’s one of those movements that when you nail it, it feels amazing and effortless.

6. What is your favourite activity outside of CrossFit?
Spending time with family and friends and experiencing all the greatness BC has to offer. Outside of family and friends, I really enjoy working with entrepreneurs to help them achieve their vision.

7. What is your proudest accomplishment at CrossFit?
The fact that im still at it after this long and my 11 Handstand push-ups in this years open.

8. Have you made any changes to your diet?
I really made a hard shift in the beginning cutting out all sweets and processed food for the most part and saw some amazing results. Lately Ive been slacking and can really tell the difference. Im also vegetarian now by association, as my wife only cooks vegetarian. So that’s a great help.

9. Is there something that people would be surprised to know about you?
I once was small… I don’t know, maybe that I have three kids and I’m american.

10. What/who inspires you the most?
The CrossFit community really inspires me. From the care the coaches show, to the great friendships I’ve made with other athletes, it all makes me want to be/do better. I really enjoy watching others succeed and hit the PRs they once thought impossible. My wife is another inspiration for me. With all the crazy she has in her life with the 3 kids, she is still able to make her health and our health a priority. And for that I am forever grateful. Additionally, my boy QB is one inspiring mofo. Anytime I feel the “I cant’s” coming on, I see him and realize nothing is impossible. (Then I laugh inside, because I crushed him in the open after all the smack he talked. Love ya buddy, but maybe next year).