Athlete of the Month profile: Sophie Cowan

Photo 2015-04-29

Congratulations on this month’s Athlete of the Month Sophie Cowan for her hard work and amazing attitude!

Hometown: Montreal, QC

When did you first start CrossFit? October 2013

Why did you come to CFK? I wanted to try Crossfit when I first moved to Vancouver but specifically wanted to go to a smaller gym that had a strong sense of community- plus it was a 5 min walk from my apartment :)

What is your favourite WOD? It’s hard to pick a favourite WOD cause there are so many good ones! I love doing long chipper wods that incorporate a lot of different movements so I don’t get bored and I get a good sweat.

Most brutal and challenging WOD?  Karen would have to be the worst (wall balls are not my thing) but Eva is a close second- anything with 5 rounds of 800m runs is not my jam! That being said I get an incredible sense of accomplishment when I finish these wods!

Favourite movements? Any kind of squatting, dead lifts, double unders or pull up practice (one day I will get them!!!)

What kind of things do you do outside the gym? Hobbies and interests? I love biking, hiking, all things fashion related and above all spending time with my friends and family.

What improvements have you seen in yourself, both mentally and physically, since starting CrossFit? Physically so much- I’m lifting way more than I did when I first started and have mastered movements that I never thought I could. I feel stronger and healthier all around and have a lot more energy.  Mentally- determination, learning to take CF one day at a time and that not everyday will be a PR but if you trust the process results will come.

What’s been surprising or unexpected for you since started at CFK? How many close friends I’ve made at the gym, and how much these people inspire me to get better. It’s motivating to train with such an amazing group of people who are not only incredibly talented but willing to help me improve. Also how interested I’ve become in the whole world of Crossfit- going to watch competitions, following athletes online, reading up on ways to improve e.t.c.

What kind of advice would you give someone new to the sport? Don’t be intimidated by all the different movements or workouts, there are always ways to modify them! Take it one day at a time, work at your own pace and track your progress- the results will surprise you!


Whole30 Challenge @ CFK



Hey Wolf Pack!

In honor of summer season starting to come out from behind those rain clouds, CFK wants to invite members to start the Whole30 tomorrow, April 13th! This is a 30 day challenge meant to help “reset” your metabolism by cutting out foods that could potentially be causing a negative impact on your body. Is it meant to be permanent? By no means, but the challenge is a good launching point to reframe your eating and learn how to meal plan to eat for success. Fueling your workouts with food at home is just as important as what you do at the gym.

“Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever affects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health. The most important reason to keep reading?

This will change your life.”

– See more and check out the rules here:

Who is taking the challenge?

Anyone that wants to join can!

What can I expect? 

If you fully commit to the 30 days, you will be eating REAL food. Success is up to you; all you have to do to complete the challenge is go the entire 30 days following the challenge rules. 

For more information, you can check out the book available at the website listed above. It’s a great resource that explains more about the philosophy and benefits of the challenge and there are even recipes!

Some members will be taking before and after pictures, but these are COMPLETELY UP TO YOU and for your own personal progress. You don’t have to share and we won’t be weighing or measuring anyone. If you’d like to do these things to see your changes you’re welcome to!

The key to success when doing Whole30 is PLANNING. If you show up for work without a lunch and all there is nearby is coffee shops and a bakery then you’ve kind of set yourself up for failure. Pre-planned meals make this challenge do-able, and members are welcome to share recipe or meal ideas on this page. It’s much easier to do if everyone encourages each other and does it together! We will be posting examples of how you can plan and track your meals, and doing the challenge with friends will keep you honest. You can check in with each other from time to time ;).

Another important benefit of keeping a food log is that during the time of the challenge, you will be able to track exactly what nutrients your getting, you can write comments on how your workouts felt that day and you can start to see what foods help you to FEEL GOOD. In the end, that’s the goal of this challenge!

We recommend logging each meal and snacks as detailed as you can. If you want to take it to the next level, you can track your workouts, the time you ate and exercised, how many hours of sleep you had that night and how your workouts felt. Even if it’s just a simple smiley face next to each day plan, it will help you to understand the other things affecting your workout.

For example: if you write a sad face next to your workout because, man, you thought you felt SO tired…you can look back at the previous day and see that you maybe didn’t sleep enough the day before, or missed some important nutrition during the day or ate at a time that wasn’t optimal for performance. We’ll post an example from Coach Karina on the event page comment section below.

Our friend Kyle from Fuel Your Fire can help with meal planning! All meals are paleo, and most* of the Fuel Your Fire meals that are available for purchase at CFK are Whole30 approved, but we will make sure to mark the meals that contain honey and other sweetener that are not approved during the challenge. Again, these are all available for purchase at CFK and are delivered weekly, OR you can preorder your meals and have them delivered to the gym and set aside for you for pickup!

Pre-order your meals for the week here:

HAVE FUN to those who take the challenge and keep us involved by posting whatever motivates you or any thoughts/comments you have here!



Post Open potluck at CFK!

Hey Wolf Pack!



To celebrate the end of an awesome Open season, we’re having a potluck this Sunday at 12:30pm, just after all athletes finish the final workout 15.5! We will be running heats from 11am-12:30 so come in and get this WoD finished, bring something delicious to share and we’ll bring the beer! This year’s Open has been tough. We’ve seen max lifts, a whole slew of gruelling gymnastics and there is still more to come. This last week will be challenging, but we’ve seen so much hard work put in and progress is being made. Great work everybody. Let’s celebrate and relax with a few beers and some great food!

See you all there!