Testimonial – Alastair Crick

Vernon CrossFit- Not sure if it’s a sad thing to admit or good, I think Vernon CrossFit
has taken over my life. There was a time when there was a beer everyday without
exception, not any more. All and any food was consumed without a thought, no longer the
case. My pants are the same size but I weigh 15 lbs heavier. Everyday I hurt but am happy too,
the pain is no longer from bad mechanics, brute force and ignorance. I will be hoping Santa
brings me shin guards this year and more rolls of tape. The constant close eye of any and all
of our coaches has all of us perfecting form so injury is kept to a minimum. You wont see us
on “CrossFit gone bad”.
Us “Old’ns” have a different focus in training, we have many years
of wear and tear to overcome, but Vernon Crossfit and the whole of our crossfit family keep
the flame burning very brightly. Leadership is the key, and so raise a glass (of water) to our
leaders. A personal thanks from me. Alastair.
-Alastair Crick


December 2, 2022

20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20

December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12

November 30, 2022

EMOM x6: 2 tall clean to low squat 2 tall split jerks + 6-minutes to build to a heavy set for the day: Clean deadlift


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