Latest news with #CrossFit
The Independent
5 hours ago
- Sport
- The Independent
CrossFit Games champion reveals the training method he used to add 20kg to his squat
We live in the age of the 'hybrid athlete'. Rather than focussing on one attribute, many fervent exercise fans now want to be able to run fast, lift heavy and turn their hand to any number of sports. On the face of it, this sounds like a fun goal – variety is the spice of life, after all. The problem is, training for these pursuits concurrently can often be counterproductive; the body only has a limited capacity for adaptation, and chasing too many contrasting goals can spread it rather thin. CrossFit athletes are no stronger to this phenomenon, often referred to as the 'interference effect'. Despite this, two-time CrossFit Games champion Justin Medeiros has found a way to increase his deadlift by more than 30kg and his squat by almost 20kg, all while developing an enviable set of lungs and maintaining his immaculate trademark mullet. Fresh from signing a deal with gym shoe specialists R.A.D, and with the 2025 CrossFit Games looming, Medeiros sits down with The Independent to explain how he achieves these impressive feats – minus the hair, which remains a trade secret. Justin Medeiros' journey to the CrossFit Games crown The CrossFit Games is an annual competition designed to find 'the fittest man and woman on earth' through a series of physical tests. First held in California in 2007, it attracted athletes from a wide range of sports such as American football, strongman, baseball and gymnastics. Now, however, the event is welcoming a generation of competitors who have been doing CrossFit since they were young. At 26 years old, Medeiros is part of this movement. 'My mum was the one who found CrossFit,' he says. 'I was 13 and doing a bunch of other sports at the time, but then I tried it and I absolutely loved it. It was more game-oriented but still worked on my fitness.' 'I never really viewed CrossFit as a sport – it was just something I did to train for my other sports. I had the dream of going to college and wrestling, and I had a couple of offers to some smaller schools. I chose Boise State in Idaho, but then a week before practice started they cut the programme.' Around this time, he volunteered at the 2015 CrossFit Games, and was impressed by the top-level athlete's ability to flit between sprints, heavy snatches, muscle-ups and more. Soon after, he decided to go all in on the sport. 'My family has always been very supportive of me,' says Medeiros. 'They said if I took CrossFit as seriously as I took wrestling, they'd support me throughout college, and so I set the goal of qualifying for the CrossFit Games.' In 2020, he hit this target, finishing third in his inaugural year before winning the competition in both 2021 and 2022. But since then, he has struggled to rediscover the form that took him to the top of the podium. This year, Medeiros has made significant changes to his training in a bid to return to winning ways. This is how he plans to recapture the title of 'fittest man on earth'. What a typical training week looks like for Justin Medeiros 'It's hard when people ask about my CrossFit training because it encompasses so much – we really have to cover all aspects of fitness from strength training to cardio to gymnastics,' Medeiros says. 'But for me, in a broad sense, Mondays and Thursdays are my off-days. Mondays are completely off, and Thursdays are active [recovery days], so this week I swam. 'All the other days are the meat of the training, and every day is a mix. Certain days have more of a strength-bias, and other days are more cardio or gymnastics-focussed. But what I love about CrossFit is that it encompasses so many things, so I get to train for all of these different sports at the same time.' His training days nearly always comprise two gym sessions, each lasting up to two-and-a-half hours. 'At this time of year it gets pretty hefty,' Medeiros adds. 'On Tuesdays and Wednesdays, one session is upper body strength and one is lower body strength, then Saturdays are a mix. I also do three running sessions a week, from zone two to interval track sessions, then CrossFit workouts are sprinkled in throughout [see the video below for a short example].' However, he adds, the intensity of his workouts undulates to allow him to recover and improve, rather than every session being 'balls to the wall', as many fans of the sport assume. 'That's not sustainable,' Medeiros explains. 'For me, it's about having some fun with it. As an example, at the end of my session yesterday, my coach just wrote: 'handstand playtime'.' Justin Medeiros: Mindset 'I'm the most excited I've been in a really long time [to compete at the CrossFit Games],' Medeiros says. 'I definitely haven't had the success I wanted on the competition floor [since 2022], so I've tried to figure out why and made a lot of changes this past year. I'm always trying to level up, make those changes and improve.' One of the biggest changes he has introduced is 'honing in on the mental side of things', he tells me. 'I have a mental coach I talk to once a week, and that has really helped me process things, focus and look at things from a different perspective. 'I now feel like my head is screwed on real straight, and I'm just excited to get back out on the competition floor and show everybody how hard I've been working. I think this is going to be one of the best versions of me that people have seen.' Justin Medeiros' strength training secret for improving his squat and deadlift In 2020, Medeiros made his debut at the CrossFit Games. During the competition, one of the events challenged him to complete a one-repetition maximum lift on the squat, deadlift and overhead press. He hit personal bests across the board, with a 537lb (243kg) deadlift, 475lb (215kg) squat and 175lb (79kg) overhead press – impressive numbers by most people's standards, but only enough for last place in the event. To iron out this relative weakness, Medeiros started working with CrossFit gym owner and strength coach Jesse Bifano, who introduced him to a training method called the conjugate system. Since implementing this, he has seen his strength numbers skyrocket. 'When I did a powerlifting meet in 2023, I deadlifted 605lb (274kg) and back squatted 512lb (232kg),' he says. 'It's nice to have those metrics from before we started working together, and to drastically improve on them, but it's still years of hard work while balancing strength work with so much cardio and gymnastics.' The conjugate method – a system adapted from Bulgarian and Soviet lifting techniques by coaches at strength facility Westside Barbell – historically involves four essential sessions per week; maximal effort lower, maximal effort upper, dynamic effort lower, dynamic effort upper. As the names suggest, the maximal effort days involve building up to a single heavy repetition on a specified compound exercise, while the dynamic effort days involve lifting a sub-maximal load for several reps at the highest possible speed. The terms 'upper' and 'lower' refer to the area of the body the exercises target – think squats and deadlifts for lower days, and bench presses, overhead presses, pull-ups and rows for upper days. The crux is that, unlike traditional strength training, these exercises are constantly changing from week to week. The change could be small, like swapping a barbell squat for a barbell box squat, but the variance is ever-present. 'What's really cool about the conjugate system is it embodies that constantly varied aspect of things which translates so well to CrossFit [a sport where events are often announced just days before the competition],' says Medeiros. 'People get surprised when I say I'm maxing something out every single week, and I think some people get a little bit scared about that, but in a given year I might only max out the same exact lift two times.' To help maintain this constantly varied approach, Medeiros' home gym (read: fully kitted out warehouse) is stocked with more than 40 different types of barbell. In the conjugate system, the main lifts of the day are subsidised by more consistent, progressive 'accessory' exercises during the remainder of the session to work on weaknesses. For example, to strengthen your chest and improve your bench press, you might perform several sets of dips to failure. '[Strength sessions] normally involve 90 minutes to two hours of moving through seven or eight different movements, with a bunch of different sets and reps to hit,' Medeiros explains. He followed this system for four years with impressive results, before dropping to three two-hour strength sessions per week this year so he could better balance it with his wider CrossFit training. Justin Medeiros: Sample training days Sumo deadlift from 1.5in blocks 1x1 (build to a heavy) Box squat (box at 12in) 5x5 Wide stance belt squat to 16in box 3x10 Glute ham raises 4x12 Reverse hyper 3x20 Plank shoulder taps (kettlebells hanging from hips via resistance bands) 3x45 seconds This is an example of a max-effort lower day. The sumo deadlift is the maximal-effort exercise, then the subsequent movements are accessory exercises designed to improve strength, muscle and muscular endurance across the lower body muscles and core. Many of the exercises may be unfamiliar – demonstrations of each one can be found in the video above. Bench press 8x8 Strict press 5x4 Upright row 5x12 Cable rear delt flye 3x20 Triceps pushdowns with a light band xAMRAP This is an example of a dynamic upper day. The bench press is the main exercise, followed by a series of accessory exercises. 'We've found, balancing [the conjugate system] with CrossFit, higher rep stuff has been more of a priority on dynamic days,' Medeiros says. 'I need to be able to move a higher percentage of my max lifts for more reps, so we've found that gives more bang for our buck since we've cut down to three strength sessions per week.' Justin Medeiros: recovery Medeiros describes recovery as 'an endless rabbit hole', adding that 'there's always something you could be doing'. 'That's the thing I battle, doing this for a living,' he says. 'I wake up in the morning, I make my cup of coffee and I sit down to relax, but then you think, 'Oh, but I could be stretching or walking'. 'It's about trying to find that balance of what's best for me both physically and mentally, because you need time to step back mentally and do other things.' To find this balance and improve his recovery, he focuses on doing activities that make an immediate difference to how he feels and performs. 'Sleep is number one – if I mess that up one day, I immediately notice it the next,' Medeiros says. 'I also do stretching routines daily with [stretching app] GoWod, and sauna and cold plunges. For me, it feels nice and it relaxes my body.' Nutrition is another central pillar for supporting his performance, and he aims to eat cleanly 90 per cent of the time – 'If you're at the grocery store and you can do almost all of your shopping on the outside without going down any of the aisles, you'll probably be in a very good place.' However, pizza and cereal remain among Medeiros' favourites, and still make semi-regular appearances in his diet. What's next for Justin Medeiros? This year, Medeiros is competing in the World Fitness Project – a fitness competition comprising a series of events across an eight-month season. But next on his agenda is the 2025 CrossFit Games, taking place between August 1 and August 3. 'This year I'm more excited to compete than I've been in a long time,' he reiterates. 'The goal for me is to get back on top of the podium. Once you've been there, that's the expectation. 'But for me, that isn't the be-all and end-all. I know I compete at my best when I'm having fun and I'm working hard. Once the clock starts, it's a given that I'll give it everything I have, so [preparing for this year's Games has been] all about making sure my body's healthy and I'm able to go out there with the right mindset to allow my body to do what I know it can do. 'This year, I think I'm finally at that point again, and I'm just ready to go out there and get after it. I don't think I'm on too many people's radar, and that gets me pretty excited.'
Yahoo
3 days ago
- Health
- Yahoo
The 5 Riskiest Exercises That Lead to Injury
Nothing throws a wrench in your fitness goals quite like an injury — whether it's a lumbar strain or ACL tear. As it turns out, certain exercises are far more likely to lead to injury — mainly because a lot of gym-goers haven't nailed the proper form. Knowing which exercises are more risky, and what you can do to protect your bones, ligaments, and joints, can ensure you don't have to take that dreaded hiatus from your workouts. By the way — just because you've been lifting for a while doesn't mean you're not at risk of hurting yourself. In fact, a 2020 study found that advanced-level CrossFit athletes were 2-3 times more likely to experience injuries than beginners. 'As lifters get stronger and more experienced, they tend to push heavier weights, train more intensely, and sometimes skip over the basics because they feel like they've got it down,' explains Phillip Solomon, NASM-certified trainer and Barry's Bootcamp coach. 'That confidence is earned…but it can also lead to overuse, ego lifting, or ignoring early signs of fatigue or imbalance. Advanced athletes also chase performance goals that put more stress on the joints, tendons, and connective tissue over time. Add in less recovery, less attention to mobility, and the pressure to always improve, and the risk starts stacking up.' According to Solomon, it's important to keep in mind that the more challenging your workouts become — as in, you're leveling up to heavier dumbbells and more advanced moves — the more intentional you have to be with rest, form, and technique. With that in mind, here are the exercises most likely to cause injuries — and some pro tips for how to avoid any issues while performing them. RELATED: Experts Reveal the Most Common Workout Mistakes That Are Holding You Back 1. Kipping Pull-Ups What distinguishes a kipping pull-up from a regular pull-up is the dynamic movement: it involves a swinging motion that's initiated from your shoulders, allowing you to leverage momentum to help lift your body. The advantage here is more reps in less time. The disadvantage? That a lot of people don't know how to perform this style of pull-ups correctly — and reap the consequences. 'When folks swing into these before building foundational strength and control, the shoulders absorb a ton of chaotic force,' says Solomon. 'It's like asking your joints to take the brunt of every rep.' Alwaleed Alkeaid, a certified personal trainer, Ironman athlete, and founder of the Saudi Sports Professionals Network, notes that many people make the mistake of swinging too aggressively when they don't have the scapular stability or rotator-cuff strength yet, and as a result, end up yanking the shoulder into hyperextension. Solomon's advice is to just stick with standard pull-ups — or at the very least, master those before moving onto kipping pull-ups. 'And if you're still developing strength, use ring rows or chest-supported lat pulls to train the same muscles with less joint stress,' adds Alkeaid. 2. Deadlifts That aforementioned 2020 study revealed that deadlifts are one of the top injury-causing exercises. 'Deadlifts are a great full-body move, but when form breaks down — especially with heavy weight — your lower back takes a beating,' explains Solomon. 'Rounding the spine or yanking the bar up is when injuries creep in. According to Alkeaid, some of the most common deadlift mistakes are ego lifting (lifting too heavy), not engaging your lats before liftoff, rounding your lower back, spinal flexion under fatigue, and jerking the bar off the floor rather than bracing and wedging. Solomon advises first mastering the hip hinge and starting with a lighter weight until you have the form down. 'If you're new to the game, or just want to reconnect to the basics, take a long foam roller, place it at the top of your hips, close your eyes, and push the roller down the front of the legs, mimicking that deadlift movement,' he tells AskMen. 'Closing your eyes is a great tool used to focus on how the lift feels in addition to what it looks like.' Alkeaid also recommends capping your sets to a 'technical max' of three perfect reps, and filming yourself from a side-view to confirm that you have a flat back and vertical shins at liftoff. 'Brace the core 360 degrees, grip the bar hard to set the lats, and drag the bar up the shins instead of jerking,' he adds. 'And switch to a trap-bar or kettlebell sumo deadlift if your conventional form keeps breaking down.' 3. Crunches and Sit-Ups These ever-popular ab exercises may seem simple — but fitness professionals agree that there are a lot of things that can go wrong here. 'Traditional sit-ups can strain the neck, pull on the hip flexors, and stress the lower back, especially if you're doing a ton of them fast or with momentum,' explains Solomon. Amanda Grimm, a physical therapist and sports and remedial massage therapist with Knead Massage, also notes that when you do use your neck (rather than your core) in these moves, you can actually cause herniated disks as well as neck tension. 'Solid abdominal muscles will never come from speed, but rather, control,' says Solomon. 'So, slow down, include breath work to achieve ideal core engagement, and be specific and deliberate in your ab training, working with targeted amounts of reps or for a given amount of time.' Grimm advises focusing on really harnessing your core muscles to lift your body, and not pushing forward with your neck. Fold arms so that your hands are behind your head, above your ear line, and take your time to sit up, rather than aiming for count over quality. If you're not totally sure you can perform crunches or sit-ups without arching your back or putting stress on your neck muscles, Solomon suggests trying planks, deadbugs, or bird-dogs instead. 'They work your core in ways that support real-life movement and spine safety,' he tells AskMen. RELATED: What Can You Do to Prevent Running Injuries? 4. Behind-The-Neck Presses This particular move is popular in the Olympic weightlifting community — and while it can definitely build upper body strength, it's also riskier than a regular ol' shoulder press, especially if you don't have enough shoulder mobility to perform it properly. Basically, it entails lowering the barbell behind your head first before pressing it overhead. 'The problem is that the bar path forces extreme external rotation,' explains Alkeaid. 'Many lifters compensate by over-arching the lumbar spine, pinching the rotator cuff, and stressing the lower back.' According to Grimm, the risk for rotator cuff injuries is high with behind-the-neck presses. In fact, this specific exercise causes about 70% of all shoulder injuries she sees in her practice. 'If caught early, sports massage can help to treat and relax overactive muscles around the shoulder and reduce pain, but if the injury has gone too far and has caused a tear, this will require surgery,' she tells AskMen. In order to avoid injury, Alkeaid and Grimm recommend the following: Start with a lighter weight Keep your wrists stacked and ribs tucked Finish with your biceps right beside your ears Have a spotter ready to help if you need to release the weight Stop immediately if you feel pain According to Grimm, not only can it be safer to use dumbbells as opposed to a barbell for this exercise, but dumbbells also offer more control and variations. And if you're looking for an alternative, Alkeaid suggests trying a landmine single-arm press or seated dumbbell Z-press — both of which provide the same shoulder stimulus without the joint crunch. 5. Squats Another one of the riskiest exercises, according to the 2020 study in CrossFit athletes, is one that's probably already in your workout rotation: squats. Alkeaid notes that some of the most common squat mistakes include inadequate ankle dorsiflexion, which forces lumbar rounding at the bottom, and weak glute medius muscles, which cause knees to cave inward. According to Solomon, it's a good idea to start with bodyweight squats and then only loading gradually once you feel totally confident in your form. Alkeaid also recommends strengthening your abductors with mini-band work before squatting with a heavier load. 'Warming up your hips, ankles, and glutes makes a big difference too,' Solomon says. 'And don't be afraid to use props like a box, wedge, or even a resistance band around the knees to help your form stay sharp.' Solomon suggests focusing on keeping your chest proud, your core engaged, and your knees tracking in line with your toes (not collapsing inward). 'Everyone's squat depth looks a little different depending on mobility and body structure, so honor where your body is today — the flexibility and the depth will come,' he adds. And if you're looking to train your quads and glutes without the stress on your spine, Alkeaid proposes trying a goblet squat to a box or a front squat, both of which allow you to stay more upright. You Might Also Dig: What to Do If You Hurt Your Back During a Workout Best Mobility Exercises for Avoiding Injury and Increasing Range of Motion Should You Start Doing Push-Ups Every Day? And How to Get the Proper Form Solve the daily Crossword
Yahoo
5 days ago
- Entertainment
- Yahoo
Tom Holland Swears by This CrossFit Workout to Stay Shredded Without a Gym
Tom Holland Swears by This CrossFit Workout to Stay Shredded Without a Gym originally appeared on Men's Fitness. Tom Holland doesn't need two hours and a Hollywood trailer gym to stay superhero-ready. All he needs is a classic CrossFit WOD (workout of the day): the "Cindy." At a recent pop-up event for Holland's company BERO, Men's Health UKasked him about his go-to workout when he's short on time. "I do a CrossFit workout called 'Cindy'," Holland said. "It's great, you don't have to think about anything. You just count your rounds." The Cindy workout is a CrossFit benchmark workout, which includes five pullups, 10 pushups, and 15 air squats. You work on a 20-minute clock to perform as many rounds and reps as possible."Sometimes, if I'm feeling really tired, I'll do one round on the minute, every minute—so you do 20 rounds. If I'm feeling great, I will just push through and do as many as I can," Holland said. Holland shared that his personal record for the Cindy is 27 rounds, which equals a whopping 135 pullups, 270 pushups, and 405 air squats. According to WODWell, Holland's score puts him in an elite group. The site, which catalogs CrossFit workouts, breaks down Cindy scores like this: beginner at 11 to 12 rounds, intermediate at 13 to 17, advanced at 19 to 22, and elite at 24 or more. The Cindy hits the push, pull, and squat patterns, efficiently training your chest, back, arms, shoulders, core, and legs every round. And with no built-in rest, your cardiovascular system also gets serious work. "By the end of this WOD, you should be wondering what happened to your arms. This lengthy workout is a grind, so stay around 80 to 85 percent of your max pace. The only rest you should take is during the 15 air squats," WODWell Holland Swears by This CrossFit Workout to Stay Shredded Without a Gym first appeared on Men's Fitness on Jul 22, 2025 This story was originally reported by Men's Fitness on Jul 22, 2025, where it first appeared. Solve the daily Crossword
Time Business News
5 days ago
- Health
- Time Business News
Cage CrossFit: A Revolutionary Approach to Functional Fitness
Cage CrossFit is a powerful and versatile fitness solution designed to elevate the way individuals train, build strength, and push their physical limits. Combining the rugged appeal of traditional gym cages with the dynamic principles of CrossFit training, Cage CrossFit offers an all-in-one structure for high-intensity, functional workouts. Whether used in a commercial gym or outdoor training park, the cage setup supports a wide range of exercises that enhance endurance, strength, agility, and mobility. Unlike conventional workout machines that often isolate muscles, Cage CrossFit encourages full-body, compound movements. The structure typically includes multiple pull-up bars, dip stations, suspension training anchors, squat racks, monkey bars, battle rope attachments, and other integrated components. This multifunctional design makes it a central hub for bodyweight exercises, barbell training, and calisthenics all within one compact unit. One of the key benefits of Cage CrossFit is its promotion of functional fitness. Functional training means movements that mimic everyday actions, helping athletes and average users alike improve their performance in real-life tasks. By incorporating squats, push-ups, pull-ups, lunges, and jumps—all supported by the cage structure—users can build strength in a more natural, holistic way. The freedom of movement that comes with cage-based workouts makes them ideal for people looking to improve balance, coordination, and flexibility alongside raw power. The cage system also allows multiple people to work out simultaneously, making it perfect for group CrossFit classes. Trainers can organize circuits around the cage, allowing participants to rotate through different stations—each targeting a different area of the body or a different skill. From kettlebell swings to TRX suspension drills, the versatility of the cage setup ensures that boredom never becomes a barrier to progress. Despite the intense image often associated with CrossFit, Cage CrossFit is suitable for all fitness levels. Beginners can start with assisted movements and light resistance, using resistance bands and bodyweight exercises to build foundational strength. More advanced users, including athletes and military personnel, can push their limits with heavy lifts, plyometrics, and high-intensity interval training (HIIT) routines. The modular design of many cage systems means they can be customized or expanded as needed. Additional features such as wall ball targets, rope climbs, or even punching bags can be incorporated depending on the user's training goals. This adaptability makes Cage CrossFit a future-proof investment for gyms, sports clubs, and even home users with enough space. Cage CrossFit structures are typically built with heavy-duty steel and powder-coated finishes to withstand the harshest training conditions. This makes them ideal for outdoor setups in parks, schoolyards, and military training grounds. The weather-resistant materials ensure the equipment stays functional and safe year-round, even under continuous use. Outdoor cage systems offer the added advantage of fresh air and natural sunlight, which have been shown to boost mood and motivation. Many community fitness programs have embraced outdoor Cage CrossFit zones to promote health and well-being in public spaces. These structures become centers of activity, attracting people of all ages and fitness backgrounds. CrossFit is not just a workout program—it's a culture. The cage structure enhances this by serving as a community hub where people can challenge themselves and support each other. Whether you're pushing through your first pull-up or smashing personal records on the squat bar, Cage CrossFit environments foster motivation and discipline. The group dynamic helps maintain consistency, pushing everyone to perform at their best and remain accountable. For many, the cage becomes more than just a tool—it becomes a symbol of growth, strength, and perseverance. The varied and scalable nature of the workouts means there's always room to improve, making it a lifelong journey for those who commit. Cage CrossFit represents a transformative blend of functionality, durability, and inclusivity. It offers a full-spectrum workout platform that caters to both beginners and elite athletes, supports group dynamics, and thrives in both indoor and outdoor environments. Whether you're training for performance, recovery, or general fitness, incorporating Cage CrossFit into your routine can unlock new levels of strength, confidence, and resilience. As the popularity of functional fitness continues to grow, the cage stands tall as a symbol of innovation in the fitness world. TIME BUSINESS NEWS
Winnipeg Free Press
6 days ago
- Sport
- Winnipeg Free Press
Winnipeg CrossFit athlete Michalyshen hoping third time's the charm at World Games
Sydney Michalyshen is, quite literally, one of the fittest people on the planet. That's not just a flex — the 25-year-old Winnipegger has the track record to prove it. She first qualified for the World CrossFit Games in 2021, finishing 25th out of 40 of the top female athletes from around the globe. Michalyshen earned her way back in 2022 and placed 31st. Now, she's gearing up for a third appearance, with this year's competition set to take place next week in New York. MIKAELA MACKENZIE / FREE PRESS Winnipegger Sydney Michalyshen hopes to be crowned the 'Fittest on Earth' at this year's World CrossFit Games. 'Super cool,' Michalyshen told the Free Press this week. 'To get to a spot like that, you're really, really pumped about it.' So what exactly is CrossFit? Think of it like an athletic buffet. 'Everything from running, biking, rowing, swimming, weightlifting, and then all the gymnastics components, too. It's kind of crazy,' she explained. The three-day annual event, which began in 2007, puts athletes through a series of gruelling competitions — many kept secret until the last minute — with the ultimate winner crowned the 'Fittest on Earth.' Competitors have to be ready for anything. 'It's kind of like an Ironman race in that sense,' said Michalyshen. Just getting to the final stage is no easy feat. Thousands of athletes enter the early rounds, but only the top 40 men and women — or, in this year's case, the top 30 — advance through the qualifying gauntlet. Despite her impressive results in 2021 and 2022, Michalyshen came up short in both 2023 and 2024. Any thought that her time had passed was put to rest this past May at the last-chance qualifier. Thirty-four women were in the field that week in Texas, with just two spots up for grabs. Michalyshen finished second. Experience is a great teacher, and she's hoping the third time really will be the charm. She'll be the lone Manitoban, and one of just four Canadian women, competing when the event kicks off Aug. 1 in Albany. 'I think the biggest thing I've learned and am taking away from the first two is there's really no need to be stressed. Like, once you make the Games, you should be really happy that you're there,' she said. 'Yes, you want to do well and, yes, it's very stressful. But I don't think I enjoyed my first two Games as much as I should have kind of looking back.'–Sydney Michalyshen 'Yes, you want to do well and, yes, it's very stressful. But I don't think I enjoyed my first two Games as much as I should have kind of looking back. I think I was too stressed, where if I had a bad event I would dwell on it for a little bit too long.' She's a little older now, a little wiser — and still in peak condition. So where does it all come from? 'I do think a lot of it is genetics. There's a lot of people that work hard, but genetics just won't allow you do to it,' said Michalyshen, who excelled in gymnastics as a child and then began adding strength training as she developed. A friend suggested she give CrossFit a try about seven years ago. It was love at first sight, even though not every discipline came easily. 'I'm not a natural endurance athlete, and I never did like endurance sports growing up,' she said. 'So the gymnastics and strength (competitions) in CrossFit is what I'm pretty good at and what's definitely gotten me to where I am.' Michalyshen played volleyball at the University of Manitoba in 2018 and 2019 while studying physical education. She shifted to full-time athletics around the start of the COVID-19 pandemic and now works as a personal trainer and nutrition coach at Undefeated Health & Performance on Waverley Street — where she also trains. 'People always say you need a nice blend of work-life balance — I've got none of that,' Michalyshen said with a laugh. 'But it makes it really cool and enjoyable. When I'm working, I don't even feel like I'm working. And when I'm training, it's done out of one space with a lot of the same people, who talk about it all the time and are super excited for me.' 'I think loving it, enjoying the process, is a huge thing. There's a lot of people who are really good and work super hard, but they don't really like it, to be honest.'–Sydney Michalyshen Her biggest supporters include her parents — many will recognize her father, Jason, as a long-time public information officer with the Winnipeg Police Service — and her younger sister, Paige, who also does CrossFit. 'This is purely a hobby for her. She loves it, but she doesn't have any aspirations to compete. But she's really fit, and really good. We'll go on runs, and she's a much better runner, a much better endurance athlete than I am,' said Michalyshen. 'So she can push me in a lot of the running and rowing and stuff like that.' Her coach, Richard Deschamps, has also played a key role in her journey. 'It honestly means so much to me. Every day I'm reminded of that, with my family helping me out and all the things they've done for me. The support has been absolutely amazing,' she said. Her entire crew will be joining her in New York for the Games. CrossFit competitors typically peak between the ages of 20 and 34, meaning Michalyshen is still very much in her prime. 'I think loving it, enjoying the process, is a huge thing. There's a lot of people who are really good and work super hard, but they don't really like it, to be honest,' Michalyshen said, always striving for more. MIKAELA MACKENZIE / FREE PRESS Michalyshen will be the lone Manitoban, and one of just four Canadian women, competing when the event kicks off Aug. 1 in Albany. 'And this has honestly set me up for what I want to do after. I know I want to be in the fitness space, how I want to keep living my life. It's helped so much with my emotional well-being, my mental health, learning to do hard things and seeing who I am as a person. I feel like it has made me a much better person.' The 2025 CrossFit Games will be broadcast live on DAZN, a global sports entertainment platform that is available in over 200 countries, including Canada. Winnipeg Jets Game Days On Winnipeg Jets game days, hockey writers Mike McIntyre and Ken Wiebe send news, notes and quotes from the morning skate, as well as injury updates and lineup decisions. Arrives a few hours prior to puck drop. X and Bluesky: @mikemcintyrewpg Mike McIntyreReporter Mike McIntyre is a sports reporter whose primary role is covering the Winnipeg Jets. After graduating from the Creative Communications program at Red River College in 1995, he spent two years gaining experience at the Winnipeg Sun before joining the Free Press in 1997, where he served on the crime and justice beat until 2016. Read more about Mike. Every piece of reporting Mike produces is reviewed by an editing team before it is posted online or published in print — part of the Free Press's tradition, since 1872, of producing reliable independent journalism. Read more about Free Press's history and mandate, and learn how our newsroom operates. Our newsroom depends on a growing audience of readers to power our journalism. If you are not a paid reader, please consider becoming a subscriber. Our newsroom depends on its audience of readers to power our journalism. Thank you for your support.
