Mar 27

Post WOD Recovery Smoothies

This article was posted in: Blogs

CrossFit is HARD. It’s meant to be. CrossFit is meant to push our limits and make us the best athletes we can be. To sustain this level of training, we need to be equipped with the best recovery strategies. Just like we need to take rest days to let our muscles recover and grow, we need to constantly be putting in the right nutrition to speed up the recovery process.

Post-workout, the best recovery nutrition strategy involves getting a whole food source of carbohydrate and protein within a couple hours of training. Sometimes this can be tough, especially if you are training before work or school. Our favourite strategy for people on the go is bringing a pre-made smoothie to the gym to drink after their workout. Smoothies are a perfect portable option to get high quality carbohydrate and protein to the muscles after a taxing workout.

The protein powder we used in these recipes is our head coach Dave Henry’s favourite: XPN’s ISO XTREM Classic Series Whey Protein.  We offer a pre-order supplement program to our members every month. If you’d like to purchase the protein powder used in these shakes, simply fill out the order form when you receive the monthly email. To make them, combine all ingredients in a blender and blend until smooth.

PDF Download: Smoothies with Protein Powder

Post-Workout Recovery Smoothies

Tropical Vanilla Recharge

Tropical Vanilla Recharge

  • Banana, medium, 1 each (preferably frozen)
  • Frozen strawberries, 2 cups
  • 1% milk or soy milk, 250mL
  • 1 scoop XPN ISO EXTREM Vanilla Protein Powder
  • Vanilla extract, 1 tsp
  • 2.5% vanilla yogurt, ½ cup (optional)


Protein-Packed Pumpkin
Protein-Packed Pumpkin

  • Banana, medium, ½ each (preferably frozen)
  • Pumpkin puree, 1/3 cup
  • 1% milk or soy milk, 250mL
  • 1 scoop XPN ISO EXTREM Vanilla/Plain Protein Powder
  • Pumpkin pie spice, ½ tsp
  • Maple syrup, 1 Tbsp
  • 2.5% vanilla yogurt, ½ cup (optional)



Chocolate Peanut Butter Reese-setChocolate Peanut Butter Reese-set

  • Banana, medium, ½ each (preferably frozen)
  • 1% milk or soy milk, 250mL
  • Cocoa Powder, 1 ½ Tbsp
  • 1 scoop XPN ISO EXTREM Vanilla/Plain Protein Powder
  • Peanut Butter, 2 Tbsp



Find many more healthy recipes here!

Jan 10

Change your mood challenge

This article was posted in: Blogs

Here are 3 challenges to accomplish in the coming week that can change your mood for the better in the upcoming week. Many people focus on feeling sorry for themselves but you already know that taking action is the only way to feel better….

Your challenges:
1.) Get active
2.) Plan a healthy hangout
3.) Batch cooking

Get Active
It is easier in the winter to decrease our activity levels because of the cold and a possible cough but keep going. The more time you spend not doing something the more energy it will take to start it up again. Your energy and spirits will increase when you get some fresh air in your lungs.
Challenge: perform 3 sets of 10 reps of each exercise. rest as needed and focus on completion.

Healthy Hangout
Rather than grabbing a drink or more food with a friend invite them to do an activity with you. You won’t be cold outside when you’re moving. Go for a walk and catch up on the latest holiday activities with a friend or take advantage of the seasonal activities by going skating or get the crew together for a hockey game.
Challenge: call a friend right now and set an activity date in the next 7 days

Batch Cooking
Work is getting busy again and you may not have time or energy to make a good healthy meal when you get home. Solution: prepare a big pot of soup early in the week because it will taste just as good when reheated and secondly, a hot bowl of soup is great on a cold winter day.
Challenge: make the recipe!

Here is a link to our delicious butternut squash soup. Visit our website for more recipes.

Here are a few exercises to get you started at home:

at-home-workoutBonus points for sharing this with a friend. We are the sum of who we spend most of our time with…. Make your friends better and you will be better.

Extra bonus points for capturing and sharing your challenge successes! #changeyourmoodchallenge

If you want to be surrounded and supported by positive people because this is a struggle call us. We are here to help.

Dec 15

4 simple steps to maximize your results in the gym *** hint it’s not a supplement***

This article was posted in: Blogs

Chances of Success


Step one commit to the program what does that mean. It means booking the time needed to execute the plan. What does that look like?
Here is a work sheet we typically use: Make time work sheet
When using this sheet we want you to think about the extras… travel too and from the gym, do you need a snack after work etc… Those details are the things that hold people back from accomplishing their goals more often than not. All of these things are predictable and by measuring your success, it allows you to reflect and improve.
Step two When you are starting a program don’t try to do it all at once. The all or nothing plan never works. Make small achievable steps to long term success. The main reason people fail in the first 2-3 weeks is that they work too hard. Respect where you are at and start slowly. I will tell you a secret. You are not special your body doesn’t recover better than other people, you need to do the right amount of work for your body to recover in time for the upcoming workouts… it may seem counter intuitive but I want you to only work at 50-70% of your best effort. If it has been anything more than a month of this type of activity and I want you to do that for the first 2-3 weeks. Extra energy can be spent prepping healthy meals, and setting “future you” up to have an easier time.
Step three When the initial high wears off it’s important to know what you’re working for. Many people say flimsy things like I want to be healthier and I want to feel better and things like that, but without a specific goal it becomes impossible to obtain.
My secret weapon when I train someone is deciding what a successful outcome is. In detail!
What is the exact result you want?
What is the purpose behind you getting this result… what make it important?
Now make a list of actions that you can do to move towards that outcome. When you’re stressed, take action. You have a plan. It doesn’t even need to be a perfect plan you can change it on the way… but if you never make a plan you will never take action. Do only the things that move you towards the outcome you want.
Step four as you meet and achieve your goals you need to reset the goals you have… EVERY TIME take a moment a record the success you have had… a massive list in a journal is a great way to build mood on a low day…. Look over what you have accomplished and celebrate it. Then as you achieve a goal it’s time to reset, it can be a new goal or a continuation…. Remember more isn’t always better. Here is a video on my personal story about over training :

Summary: you will notice that I didn’t tell you about a secret exercise or a special supplement the place to do the work is on your mindset.
If you enjoyed this article and want to come train with us at CrossFit London check out

We also have an online program that is starting
January 9 2017

click here for more details online program

Dec 12

Iron and the Soul by Henry Rollins

This article was posted in: Uncategorized

by Henry Rollins
I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself.


When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me “garbage can” and telling me I’d be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn’t run home crying, wondering why.

I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time.

As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn’t going to get pounded in the hallway between classes. Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you’ll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time.

I didn’t think much of them either.

Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the black board. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no.

He told me that I was going to take some of the money that I had saved and buy a hundred pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn’t even drag them to my mom’s car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.’s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn’t looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn’t want to blow it. I went home that night and started right in.

Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn’t know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away.

You couldn’t say s–t to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn’t want to come off the mat, it’s the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn’t teach you anything. That’s the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble.

That which you work against will always work against you.

It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn’t have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone’s shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.

Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn’t see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone.

It enables me to concentrate on the lessons that the Iron has for me. Learning about what you’re made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it’s some kind of miracle if you’re not insane. People have become separated from their bodies. They are no longer whole.

I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.

This article originally appeared in Details Magazine

Nov 10

How I learned about over training

This article was posted in: Uncategorized

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