Fitness Results! Backsquat

Widowmakers & HSPUs

In the last week of September we wrapped up our 6-week linear progression test of “Widowmakers”

Widowmakers are simple. The athlete selects a weight, sets up the rack and performs 20 backsquats. Once they start, they are not allowed to set it back in the rack. If they fail it’s back to the drawing board and determine what weight this can be accomplished in. It doesn’t seem so bad at first, but by rep 14 the heart is pounding, the oxygen is getting tougher to supply and the athlete is once again wondering why they have signed up for this when couches are so comfy and Haagen Daaz so delicious.

In our 6 weeks we encouraged athletes to increase their weight, if possible, establish a new PR. The results are in. Our lovely statistician Jenika has crunched the numbers.

Total Weight Lifted – Female Total Weight Improvement – Female
Mean 83.725 Mean 15.385
Standard Error 3.857 Standard Error 1.940
Median 75 Median 17.5
Mode 75 Mode 20
Standard Deviation 27.547 Standard Deviation 9.892
Sample Variance 758.843 Sample Variance 97.846
Kurtosis 0.868 Kurtosis 1.389
Skewness 1.003 Skewness -0.048
Range 125 Range 50
Minimum 40 Minimum -10
Maximum 165 Maximum 40
Sum 4270 Sum 400
Confidence Level(95%) 7.748 Confidence Level(95%) 3.995
Total Weight Lifted – Male Total Weight Improvement – Male
Mean 157.692 Mean 26.833
Standard Error 5.728 Standard Error 3.899
Median 155 Median 20
Mode 155 Mode 20
Standard Deviation 46.183 Standard Deviation 21.354
Sample Variance 2132.873 Sample Variance 456.006
Kurtosis -0.158 Kurtosis 2.099
Skewness 0.512 Skewness 0.972
Range 190 Range 110
Minimum 85 Minimum -20
Maximum 275 Maximum 90
Largest(1) 275 Largest(1) 90
Smallest(1) 85 Smallest(1) -20
Confidence Level(95%) 11.444 Confidence Level(95%) 7.974

Once again, the gym has delivered the results we expect to see.

On average women added 15 pounds to their Widowmakers, and men added 26 pounds.

Of special note, Sensei Dave Andrews added a whopping 90 pounds over the course of 6 weeks. I can verify. I was there to witness Dave in all his bellowing glory.

Also of note, Widowmakers was the only time in the week when we worked on the squat. Once a week and yet the numbers went up. At the same time you improved your handstand pushups, your jerk, your snatch, your short distance run etc. There are athletes out there that go by a very specific strength program that sacrifices training in the aforementioned areas…..they would love to get a 20 pound gain in six weeks on a 20-rep back squat!!! Nice going RPCF!

This cycle we are into a 5-rep deadlift and a challenging 15-12-9 Snatch complex. I’m very excited about the Snatch progression. There won’t be massive numbers gained, but with all the drill work your coach is going provide, the improvements in everyone’s Olympic lift will be unavoidable.

Don’t forget, we did a lot of work on those handstand pushups these last 6 weeks. HSPUs, especially kipping HSPUs, need practice. Don’t avoid the practice. As the coaches preached, improvement in all the difficult movements will result in improvements in everything!

Keep up the great work!


BFIT. Love Life.


Newsletter September 2015

We have several announcements to make, just in case you missed it on Wodify or at the beginning of class because Simpson was talking too loud.

1./ With September came the resurgence in attendance in our evening classes. Regardless of the class you attend, we need you to get back in the habit of reserving your classes with Wodify. To reserve:

  1. Open Wodify and press the top-right 3 bars and select “Class Schedule”.
  2. Browse to the class you want to attend.
  3. Hit “Reserve”.
  4. Show up. Be Fit. Love Life.
  5. Unfortunately, if you do not reserve and the class reaches capacity (25), you’ll have to wait until the next class.  

2./ We are making a few changes to the schedule:

  1. The 8:00PM HIIT Class on Monday has been dropped.
  2. The 2 Skills & Drills classes will now be regular CrossFit Group Classes
  3. Mindful Movement (Yoga) will be at 730PM Wednesday and the 630PM time slot will be a regular CrossFit Group Class.
  4. We will continue to run Sunday Group Class at 900AM.
    The schedule is always up-to-date here: Class Schedule

3./ Almost everyone’s Wodify profile has your profile pic. If you are one of the few who has still not completed this please take a photo right now!

  1. Open Wodify on your phone .
  2. Hit the top-right 3 buttons.
  3. Select “My Settings”.
  4. Select “My Profile”.
  5. Select “Change My Picture”.
  6. Pick the broccoli out from between your teeth and smile. (No pics of dogs, kids or sunsets)
  7. coachTom



4./ Holy Mackerel! The wait is almost over. Having grappled with the silk-screening industry for the last several months we have finally struck a deal and have some new shirts coming.  We’ve ordered 50 each of Men & Women’s cuts. Check out the shirts and Pre-Order yours here: Rocky Point Tees Version 7.0
5./ Our “Bring A Friend” Day will be Saturday September 19th! Time TBA. We’ve got a great session in store that will start with a Nutrition Seminar by Coach Errol. This will coincide with the launch of our next Nutrition Challenge. Then it’s hands-on and time to work out. We’d appreciate if you would reply to this email to RSVP the event.

6./ Olympic Lifting Coach and Canadian Champ, Parm Phanguru, is ready to start his Fall Oly Class Session. First Class is October 10th at 1:00PM. Classes will be on Monday Night at 8PM. and Saturdays at 1PM. The class runs for 6 Weeks. Cost is $210 and includes a Performance Lifting T-Shirt. Space is very, very limited! Use this link to register as soon as possible: Performance Lifting – Oly Lifting Class

7./ Dr Shore and Tara Hawkin will be delivering a seminar on October 24th entitled: Pre-Hab: Form, Function and Your Performance. Integrating the Wellness Centre and your gym. (If you don’t think that would fit on a shirt, wait until you see what’s coming on our shirt!). Both will deliver a talk on addressing potential issues before they become injuries. Then we’ll pull people from the audience and with the help of Coach Errol, identify common issues and steps to take that will keep you performing at your potential. This event is open to all members and their guests.

September has been a great rush back to routines and striving for goals. Keep up the great work and we’ll see you at the gym!

Be Fit. Love Life.


Tara Hawkin, RMT Joins Coquitlam Wellness Centre

Big News! Tara Hawkin joins Coquitlam Wellness Centre!

Hey everyone!

We are happy to welcome Tara Hawkin, our new Registered Massage Therapist to the Coquitlam Wellness Centre! Tara gets started Tuesday September 1st.

Tara is an established Registered Massage Therapist and Ki-Hara Practitioner. Here’s Tara with more information about her practice.

You can book a session with Tara using this link: or give the Clinic a call at (604) 526-5196.