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Member Highlight: Josh L

Josh moving some "light" weight - Photo: Oscar Bravo

Josh is a regular 4pmer, known for his incredible strength and weightlifting background. He has made some incredible improvements over the last few months, specifically working on his gymnastic movements, and has such a positive attitude every time he walks into the gym, and it is always fun to watch him attack each workout. Read Below to learn more about Josh!

What is your background in Fitness/sport?

I grew up playing Hockey (since I was 3) and Lacrosse (since I was 8) in Vancouver. I moved to Victoria for school when I was 19. At that point I became your standard gym "body builder". Working on leg day or bench, more with an unintentional power lifting focus. I then met Rachel Siemens and fell in love with Olympic Weightlifting. I competed in Oly Lifting for just over 5 years. Priorities shifted in life again, and I needed to find fitness that would keep me active and healthy, but also fit a much more structured schedule. That is when the natural switch was to join CrossFit!

When did you start CrossFit/At Vic City?

I have had two starts at Vic City! I actually did the onramp program in Fall 2014 back when it was over on Cloverdale! This was actually what introduced me to the Olympic Lifts and started me down that path with Rachel. My second start came in February 2020. I came into trial classes for a week and was hooked! I had previously started up with some friends at another gym the previous October, so had a little CrossFit under my belt, but always new Vic City would be home!

Favourite memories in the gym?

I have a few favorite memories from the gym thus far. I have been a part of the Vic City community for a year now, and as the world would have it 10.5 months of that have been during the current pandemic. I believe it is a true testament to how outstanding the Vic city community is, that I still have some great memories, even through challenging times. With all that I would like to reflect on one of my first great memories after joining Vic city. My third class at Vic City was brutal. 5 RFT of 12 db snatch, 12 db thrusters, and 12 alternating goblet lunges. All I remember is thinking how hard it was. I was dead last by 4 or 5 minutes. However the most lasting experience from that class is that every other person finished and cheered me on. Half of the class had never met me, but picked up my name and cheered all the same. It was the only thing that pushed me to finish that workout and not just call it a day.

What is your favourite movement?

My favourite movements in Crossfit are without a doubt Wall Balls, the assault bike, and Db hang clean and jerks! Give me a Wall Ball & assault bike workout any day!

Least favourite?

My least favourite would have to be Burpee Box Jumps & Double Unders. Just yuck.

Favourite WOD or type?

I love anything with some heavy lifting mixed in or the fun couplet of Wall Ball and assault bike! If I had to pick a favourite benchmark workout it is a close call between Isabel or Karen!

What do you enjoy the most about CrossFit

The number one thing without question are the people. The community is so welcoming and wonderful to be a part of. I have made some great connections with everyone, and cannot wait until we can socially gather post COVID-19 :) The other thing I love is the challenge. I am lucky to come from an Oly Lifting background and those lifts are a strength for me. I have fallen in love with the challenge of learning the gymnastics skills. I am having the most fun in any sport I have ever done!

Most recent achievement that you are proud of?

I am most proud of learning butterfly pull ups. It has taken almost 4 months, but after a lot of patience and even more practice, it is a skill that I am able to Rx! I think personally it has me feeling so proud, because as I transitioned out of weightlifting I did not think gymnastic skills would ever be something I would accomplish. I struggled at that time to do a strict pull up, and never thought it would improve to these lengths!

What goals are you working towards right now?

Right now I am continuing my quest on gymnastics as well as building up my "engine". In particular I am trying to build up my volume of HSPU, Pull ups, CTB while trying to learn Pistols and Ring Dips. My overall goal is that I would like to be able to do every movement properly. I have no intention of being elite at each movement, but a strong drive and desire to be able to complete every workout regardless of the movements!

Thanks for being such a strong positive impact on our community Josh! We look forward to seeing you crush your goals.




2 rds - 10 dowel dislocates + 10 dowel or bar overhead reverse lunge + 10 plank t rotations


Snatch 2-2-2-2-2-2-2 E2M

Build as long as reps are going well, goal is to aim for a heavy double in the last set, with the last 4 sets being over 75% 1RM

WOD 1:

4 rounds for time of:

Row, 300/250 m

14 Single Arm Dumbbell Overhead Lunges, 50/35 lbs

Scale db as needed, split reps 7/7 on each arm

10 minute cap

FG2: goblet db position, 20-25/35-40

FG1: 200/150m row, no weight for lunge

CP: double rack DB or KB lunge


Assault Bike : 10 x 10 secs HARD / 50 secs REST

Watch your rpms or watts and aim to hit similar levels each round on the bike... this needs to be 90% effort, 100% may bury you!


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