Workout Of the Day


By Sil Bona 05 Sep, 2017
Be an Inspiration

We get many new people at the gym who are shy, out of shape, and feel inadequate when working with current athletes. This is the most mind boggling thing that one can create. In fact, our “top athletes” look at a beginner, or someone who has quite a bit of weight to lose, and feed off them as they are extremely inspiring. When we start CrossFit, we all start at the bottom. Some obviously perform better then others but on a whole we have so many weaknesses as the sport is so damn demanding.

If you feel like you’re out of shape, that’s great! The reason we succeed, is our drive to be a better version of ourselves daily. When you have a bad workout, and you feel like you’re just not good enough, use that. That’s right, get angry, and push to where you step outside your comfort zone. Not too far but baby steps over several months of stepping out of your bubble will turn you into a person new members start being scared of. It sounds impossible but when I became a trainer, my very first article was about the key to success.

The key to success, and I’ll beat this over the head forever, is consistency. Wake up and do the things you need to do daily. If you feel sore, tired, or groggy, show up and put in the work. You don’t wanna work out today? That’s ok but you have to do things that you don’t want to do on a daily basis to succeed. So if you come to a class or find yourself in an environment that makes you uncomfortable, that’s amazing. Treat it as an opportunity to push your limits, and realize that the only person who’s judging you is you.

How do I know this? From grade 9-11 I was in ESL (english as a second language) and grew up in some poor ass areas where I didn’t get support. I wen’t from being in regular classes in grade 6 to ESL in grade 9. Seriously? However, I didn’t let that affect me, and continued to push on. I still remember grade 12 English class when I was terrified but met the love of my life Joy Lero. We now have 3 beautiful children and kicking ass in life. Since high school, I pushed the envelope and continued to demolish titans.

Got a great education thanks to my dad, and began to do things I never thought I could do.
I ended up starting the best and most popular Fitness video cast in Canada, I wrote articles for the biggest CrossFit Magazine in the world, and now writing this piece. Why am I talking about this? I felt the way you all feel when you walk into the gym. The difference, it took me a while to understand that I was created for great things, and you are created for great great things. So like my boy Ronnie Row Junior says daily on Instagram, go get your greatness. But first, find your greatness.


Coach Sil
By Sil Bona 27 Aug, 2017
Hey guys, today we're working on a conditioning workout with just the barbell. Some people come in asking; "do you guys do cardio?" Well this is my idea of cardio. We lift weights to get strong, and build lean strong muscle, but we also just lift lighter weight and do cardio LOL. Most of you know what I mean. So the purpose of today's workout which you'll see on you Sugar WOD account, is simply Barbell Cardio. Move that bar fast and i'll help you to choose a weight that you can move well, efficiently and fast. 
I know you all like to lift but the kicker today is that we're doing 4 burpees every min on the min. So you can cycle that barbell all you want but remember the when the clock, beeps, we're doing 4 burpees. Should be fun, 

Coach SIl
By Silviu Bona 26 Aug, 2017
21 min AMRAP
min 1 - 5 Tire Flips
min 2 - 7 Hang DB Squat Cleans
min 3 - 9 Burees
By Sil Bona 25 Aug, 2017
Catching a snatch can be a little nasty. I'm at the gym right now with 3 lovely ladies and we're working on receiving the snatch in the bottom position. I know this may sound like a dirty intro if you're not an actually a lifter but honestly, it's a real issue. Most beginners have a difficult time adjusting to the over head squat and thus the catch of the snatch.
  Our bodies are magnificent and created brainily, and as such they adapt to any situation they are put in until our brain says stop. Most start learning the Olympic lifts and they compensate for their lack of mobility and end up finishing in bad positions. I've seen this for years and it's honestly an easy fix. If our mind stops us from moving well, we can simply rectify this by giving our mind a restriction.
  What we do is place 2 PVC pipes on either side of the foot as the athlete squats in their optimal squat position. Once this is done, they are restricted to that range in the landing position and mentally, they adapt to ideal positioning. This can be applied with the clean, the Jerk (using collars and kicking them) etc... The main point is, weightlifting is such a mental game and we can trick to mind to make our body a lot more efficient then we think.


Coach Sil

Crossfit, CrossFit in Keswick, CrossFit in Georgina, Free CrossFit, Fitness, Gym, Keswick Gym, Nutrition, Personal Training and Keswick, Hockey Training, Team Training, CrossFit N6, Bona Programming
By Sil Bona 24 Aug, 2017
5 Rounds:
10 Burped Box Jump Overs
12 Pull Ups
14 DB Thrusters

Crossfit, CrossFit in Keswick, CrossFit in Georgina, Free CrossFit, Fitness, Gym, Keswick Gym, Nutrition, Personal Training and Keswick, Hockey Training, Team Training, CrossFit N6, Bona Programming

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