Crossfit Subzero

Everybody is always welcome

zeros prevail

 

14
Dec

 

the story behind the the story of the newest edition of zero gear

champions and losers, fail or prevail, pretty black and white. strong words and i meant every one of them the first time i said them out loud. the gym had just opened and i was talking to a potential member who was just starting out his free trial week at subzero. you probably wont find this too hard to believe but i hear a lot of excuses in my line of work and its part of the artistry of being a coach that has to differentiate between excuses and reasons. the guy in question was explaining to me about his ‘it’ (i wont get into the specifics but as the quote in the picture above would indicate we all have our ‘it’) and how there was no way he could exercise the ‘subzero way’ and any work he did get in would be miraculous. i nodded and in my own head put it into the excuse column as there was someone else, a little older than he was, in our gym who was coming in and mixing it up hard 3 or 4 days a week.

‘we all make a decision in life my man, we can fail because of it or we can succeed in spite of it’ and a funbobbyism was born that then evolved into the quote thats on the back of our newest shirts. soon as i said it i knew it was gold, because its 100% true. every one of us has it, and not just one but some of us overcome and prevail over our its with such regularity they arent really even its anymore.

ive been really negligent of my blog, noticeably so to those that actually read it and ive heard that there are even a few zeros that started to look forward to them. i love writing them, i really do, and ive started a bunch of them and ended up pitching them for various reasons. lets face it, the last year and a half of my life has been over shadowed by some pretty serious shoulder injuries, surgeries and rehabs (yes all plural) and it was really tough to sit and start writing a blog that wasnt centered around those events. i find the blog very therapeutic and there were some that were actually counter productive. there were a few that i ended up so pissed off and ornery i deleted them, another i keep balling my eyes out because i was still too close to ground zero to really talk about it and a few others that just sounded like self indulgent dribble i couldnt imagine anyone reading it never mind getting any kind of take away from them. but there is a story to be told here so i guess ill suck it up and get it down on paper, and yes to explain what i meant by the quote i pull from personal experience, which i guess is the point of a personal blog.

losers fail and champions prevail, it rhymes too. losers lose, they do, over and over, but the losing im talking about losing in sports, games or some other pursuit that keeps score and raises someones hand in victory at the end of the day. im talking about why we are really here, to overcome and prevail, to be great, to do great things, to chase greatness in His name, to be bold, to be unashamed, to use the talents and God given abilities to to their fullest potential to serve with an honesty, integrity and ferocity that anyone who comes in contact with us for 30 seconds can see it and feel it. thats the game im talking about here, not a CrossFit competition that has a podium and a champion, not a hockey tournament that has a winning team crowned champions at the end of it, its the game of our lives.

let me enlighten you here for a moment, shitty things happen to everyone, that is 100% true. in fact everyone has the worst thing weve ever done, the toughest life changing event weve had to deal with, the most serious injury or illness etc etc and i say all the time ‘i dont know what its like to be anyone else but me’. a persons character isnt defined by what happened to them its defined by how they handled it (or didnt), and of course what they did to overcome or be defeated by it. as you are reading this think about it, think about the people you know that let their ailments become their identity. he could have been this, but that happened. she could have gone here or there but then well you know, who could recover from something like that? champions, thats who. overcome and prevail.

yes i have won stuff and yes on a technical level i am a champion, but thats not what im talking about, there are a lot of people ive met along the way that have won plenty of things but dont have champion pedigree. its a mind set, its a way that you approach obstacles, its a set of ideals thats bigger than you.

when my shoulders started exploding, well imploding i guess, i fought through a lot of pain. the physical pain that was constant near the end, the emotional pain of not being able to do simple things that started in the gym and eventually ended up at not being able to put a tshirt on or carry my own gym bag and you should have seen the system i developed to put deodorant on, overcome and prevail indeed. the pain of watching my wife who has stood with me and supported me through so much, have to see me struggle with, well, just about everything. yup i pushed as far as i could, i did everything i could to fight, but at a certain point i was beat, i lost the fight. i had 2 shoulders that had rotator cuffs that were missing 3 of the 4 muscles and they were never coming back without surgery.

when we (me andrea and dr wilson) decided to proceed with the surgeries i approached them the way i approach everything, with a champions mindset. whatever it was, the surgeries themselves, the rest period following, the tedious rehab and now the rebuilding process, i keep my mind focused on doing everything i could and not letting pain or any other set backs stop me from making forward progress everyday. soon as i was cleared to do anything i was at fit for less on the recumbent bikes for 20-30 minutes every day just getting a sweat going, looking back at it now sweating every day was critical to my recovery. just get in the gym and do something and every week that list of something got longer.

while the left one was still in a sling i would be in the gym, starting off on the bike, then lifting weights with my right arm and shoulder making it as strong as possible before it went under the knife a couple months later. after the right shoulder surgery (at the end of this past january) it was 2 weeks off then back at it in reverse, i was able to lift light weights and rebuild the left one as the right one recovered in the sling. when the right one could move it did just that. everyday, the tedious, boring and frustrating workouts were better than nothing and while progress seemed slow and sometimes non existent, i hit the gym, and not my gym which had its own set of emotional problems, doing something, anything, even if it was the exact fucking thing i had already done three times that week. get in the gym, sweet, get stronger. everyday.

pretty soon it was the beginning of june and if you saw me standing there in with out my shirt on, aside from the 2 pretty gnarly looking scars on each deltoid, you might not even know what my body had been through over the previous 9 months. we all have our own way to approaching challenges and set backs, looking back heres a couple things i learned about the process that you might get something from and a few could end up as blogs themselves:
-come to grips with the fact that you may never play your sport again (fact crossfit doesnt need funbobby and as the process played out, theres no hole in my soul that can only be filled by crossfit competitions)
-always, no matter what, stay positive even when you get down, dont stay down long
-listen to your team, your surgeon, your physio and probably the people that know you best, ie your wife
-sweat everyday
-have Faith, pray and be grateful
-rest but stay busy, i read an unbelievable amount after surgery 1
-dont turn to the bottle, just dont, you know why
-get off the pain killers and anti-inflamitories as soon as possible
-eat as clean as possible, supplement as if you are in competition mode and drink a lot of water
-set goals and reach them, set more.
-get your ass back to work, i was back at the gym training 20-30 clients a week 7 days after, i was inspired by the yahoo ceo who had a child and was back at work 12 days later
-live your life to be an example, do things everyday you will be proud of

we all have our shit, we all deal with the world our own way, every tough time that i came across early in my life prepared me for this and this will prepare me for the next. dont just prevail in spite of it, learn from it and get better, be a better version of yourself so as i said up there, you dont even notice the its after awhile.

im proud of who i am today and i know there was a lot of eyes on me as i went through the last year and a half. some cheering, some sneering and some straight up waiting for me to fail. why? not sure, but i heard it and with the way my mind works, i dont understand it, nor did it affect me. i can only hope that my experience through this process inspires people to expect more from themselves for themselves. thats what kept me moving forward through the toughest days. i wanted to be the guy that overcame and prevailed against long odds and made it look easier than i should have. you want to know the sure fire way to make something look easy? work hard. and if there is one thing that all champions have in common its working hard and doing so over time, even when it seems like you arent moving forward, trust me, you arent moving backwards and those are the days that make the difference.

again, as always, thanks for letting me share. sorry about the wait, id love to tell you that it was a struggle and a battle to finally get it down on paper but it wasnt, during the 2 hour and 41 minute flight between the twin and sin cities i threw on my beats by dre and just opened my heart. yup i got pissed off again, i was ornery for awhile and i even shed a tear or two, but i came away smiling. and as i reread it the next day in our hotel in las vegas, i think of the zeros and the influence you all have on me and the way your efforts, intensity, commitment and faith you put in me and the program. im proud to be your leader and yet extremely willing to follow the example you set day in and day out, not just at 221 bay street, but in your outside lives. train like a zero, live like a zero. zeros prevail, always. Godspeed FBK

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Workout of the Day

 

15
Jan

 



we still have some room and if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS.if you have questions regarding our schedule, rates or membership options, please check out the information tabs on the left side of the page.


WE NOW HAVE IN STOCK:
black long sleeve thermals $40
limited amount of black tshirts that are the same as the thermals $30
hoodies w white CFSZ on front and the Marion logo on the back $80

STRENGTH
overhead squat 5X5

CONDITIONING
as many rounds as possible in 7 minutes of:
5 chest to bar chins
5 toes to bar
5 thrusters 115/75lbs

CROSSFIT TOTAL WEDNESDAY!!!!

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Workout of the Day

 

19
Dec

 




January is coming and in an effort to maintain the zero culture and uphold our quality first commitment to our loyal members, we will be putting a freeze on one month memberships and punch cards to new members. At CrossFit SubZero we dont care if you are male/female, old/young, fit/fat, as long as you are willing to commit to our system, work hard, and are not a pain in the ass we will take you. Statistically new year’s resolutioners dont make it past February and end up sacrificing workout quality of long term committed members and we dont have the space or interest in anyone not willing to commit to us, and more importantly themselves, long term.

we still have some room and if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS.

CHRISTMAS HOLIDAY HOURS!!!!
SUNDAY DEC 23RD 11AM-2PM CLOSED EARLY FOR COATS FOR CLEAN & JERKS
MONDAY DEC 24TH 6AM-8AM AND 10AM-2PM
TUESDAY DEC 25TH AND WEDNESDAY 26TH CLOSED
THURSDAY 27-SUNDAY DEC 30TH REGULAR HOURS
MONDAY DEC 31ST 6AM-8AM AND 10AM-2PM
TUESDAY JAN 1 CLOSED



STRENGTH
front squats 5X3

CONDITIONING
5 rounds of:
15 sumo deadlift high pulls 95/65lbs
25 sit ups
for time

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Coats for Clean and Jerks

 

18
Dec

 



hello everybody! looking back at the last couple years one thing i am extremely proud of is crossfit subzero’s history as a gym that gives back to the community. this year we have decided to start a new tradition called “CFSZ’s Coats for Clean and Jerks” and as you can probably guess by the name we will be collecting coats for those in need in the thunder bay area. to help inspire the spirit of giving, for every coat you donate your coaches will perform one clean and jerk with their own body weight. so for example, myself who weighs 190lbs and coach andrea who is 130lbs will each preform 1 clean and jerk with our own body weight for every coat that is donated. if you cant round up any old coats you can make a cash donation and we will all do 1 rep for every $20 thats donated.

the coaches will make good on their end of the bargin sunday december 23rd starting at 2pm (the gym will be open 11am-2pm) as we will host an open house at the gym and you can come cheer on your favorite coaches and maybe do some ‘coaching’ of your own. you can start dropping of any winter coats you no longer need at the gym right away and i will update this page a couple times a week with a running total of reps we will be performing.

lets make this the start of something great, thanks for your continued support
funbobby

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Workout of the Day

 

18
Dec

 




January is coming and in an effort to maintain the zero culture and uphold our quality first commitment to our loyal members, we will be putting a freeze on one month memberships and punch cards to new members. At CrossFit SubZero we dont care if you are male/female, old/young, fit/fat, as long as you are willing to commit to our system, work hard, and are not a pain in the ass we will take you. Statistically new year’s resolutioners dont make it past February and end up sacrificing workout quality of long term committed members and we dont have the space or interest in anyone not willing to commit to us, and more importantly themselves, long term.

we still have some room and if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS.

GREY ZERO Ts ARE BACK IN STOCK!!! PREOERDERS ARE NOW AVAILABLE FOR PICK UP


STRENGTH
bench press 5X3

CONDITIONING
rounds of 21-15-9 of:
chest to bar chins
kettle bell swings 70/55lbs
box jumps 24/20″
for time

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Workout of the Day

 

17
Dec

 




January is coming and in an effort to maintain the zero culture and uphold our quality first commitment to our loyal members, we will be putting a freeze on one month memberships and punch cards to new members. At CrossFit SubZero we dont care if you are male/female, old/young, fit/fat, as long as you are willing to commit to our system, work hard, and are not a pain in the ass we will take you. Statistically new year’s resolutioners dont make it past February and end up sacrificing workout quality of long term committed members and we dont have the space or interest in anyone not willing to commit to us, and more importantly themselves, long term.

we still have some room and if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS.

GREY ZERO Ts ARE BACK IN STOCK!!! PREOERDERS ARE NOW AVAILABLE FOR PICK UP


STRENGTH
deadlifts 5X3

CONDITIONING
as many reps as possible in 5 minutes of:
5 front squats 155/105lbs
3 jerks/push press 155/105lbs
both exercises from the rack

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SubZero Globo Workout of the Day

 

12
Dec

 




January is coming and in an effort to maintain the zero culture and uphold our quality first commitment to our loyal members, we will be putting a freeze on one month memberships and punch cards to new members. At CrossFit SubZero we dont care if you are male/female, old/young, fit/fat, as long as you are willing to commit to our system, work hard, and are not a pain in the ass we will take you. Statistically new year’s resolutioners dont make it past February and end up sacrificing workout quality of long term committed members and we dont have the space or interest in anyone not willing to commit to us, and more importantly themselves, long term.

we still have some room and if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS.

BLACK LONG SLEEVE THERMALS ARE NOW AVAILABLE AT THE GYM, $40 CASH, DEBIT OR CREDIT CARD


STRENGTH
box squats 5X5

CONDITIONING
as many rounds as possible in 8 minutes of:
10 chest to bar chin ups
15 DB squats 25/15lbs (2 DBs held on shoulders)
25 double unders

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Workout of the Day

 

11
Dec

 




January is coming and in an effort to maintain the zero culture and uphold our quality first commitment to our loyal members, we will be putting a freeze on one month memberships and punch cards to new members. At CrossFit SubZero we dont care if you are male/female, old/young, fit/fat, as long as you are willing to commit to our system, work hard, and are not a pain in the ass we will take you. Statistically new year’s resolutioners dont make it past February and end up sacrificing workout quality of long term committed members and we dont have the space or interest in anyone not willing to commit to us, and more importantly themselves, long term.

we still have some room and if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS.

BLACK LONG SLEEVE THERMALS ARE NOW AVAILABLE AT THE GYM, $40 CASH, DEBIT OR CREDIT CARD


STRENGTH
power cleans 5X5

CONDITIONING
30 second row sprints X 5 for total meters
2 minutes rest in between

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Workout of the Day

 

8
Dec

 




January is coming and in an effort to maintain the zero culture and uphold our quality first commitment to our loyal members, we will be putting a freeze on one month memberships and punch cards to new members. At CrossFit SubZero we dont care if you are male/female, old/young, fit/fat, as long as you are willing to commit to our system, work hard, and are not a pain in the ass we will take you. Statistically new year’s resolutioners dont make it past February and end up sacrificing workout quality of long term committed members and we dont have the space or interest in anyone not willing to commit to us, and more importantly themselves, long term.

we still have some room and if you want to come check out the gym or set up a free first workout YOU MUST CONTACT BOBBY AT 807.252.1773 or bobby@crossfitsubzero.com as WE ARE NO LONGER ALLOWING UNSCHEDULED DROP INS.

STRENGTH
back squats 5X5

CONDITIONING
as many rounds as possible in 8 minutes of:
10 thrusters 75/55lbs
20 kettlebells swings 55/35lbs
30 squats

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Workout of the Day

 

3
Dec

 



PLEASE LET US KNOW (VIA SIGN UP SHEET AT THE GYM) IF YOU ARE COMING TO THE CHRISTMAS PARTY DECEMBER 8TH, WE NEED AN APPROXIMATE HEAD COUNT SO TIM JONES KNOWS HOW MANY RACKS OF WORLD FAMOUS RIBS TO MAKE


ARE YOU INTERESTED IN FINDING OUT MORE ABOUT CROSSFIT SUBZERO? PLEASE CONTACT BOBBY AT bobby@crossfitsubzero.com or 807.252.1773 THERE WILL BE NO MORE UNSCHEDULED DROP INS ALLOWED

STRENGTH
front squats 5X3

CONDITIONING
“TABATA MONDAY”
using the tabata interval accumulate as many total reps as possible
in these exercises:
chin ups
push press 95/65lbs
box jumps 30/24″
chest to deck burpee

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