Sue White

Sue grinding through CrossFit Open Workout 17.1

Sue grinding through CrossFit Open Workout 17.1

Sue before starting at Iron Regime CrossFit

Sue before starting at Iron Regime CrossFit

I’m not sure why I waited until I was 50 to finally decide it was time to do something about the 40 pounds I had gained 14 years ago, when I quit smoking, but I did and I chose to consider Iron Regime CrossFit.  I am forever grateful that I sent them an email.  I showed up to that first class on my own and was impressed with the coaches and their knowledge of fitness.   

I will admit, for the first 3 or 4 classes I had to kick my own butt to get myself out the door and down to the gym and now 6 months later I get home from work, put on my gear and I’m out the door at least 3 days a week.  When I first started 6 months ago, the list of things I couldn’t do were rather long: skipping, jogging, lunges, lifting any weights, squatting and my biggest one sit ups.  I hadn’t done any of these since high school.  Now 6 months later I am so glad to say that not only can I skip, I have done my first double under, I can do lunges carrying 40 pound weights and get my knee to floor each time, I can do front squats with 75 pounds and get all the way down. I can complete the 400 meter run now without stopping and finally I surprised myself and can do sit ups again. 

The most important change for me has been my heart health.  Before I started this journey at least once a week my heart would race, sometimes up to 190 beats per minute for no reason at all. It wouldn’t matter if I was sitting on the couch or lying in bed, it didn’t matter.  Since working out I am pleased to say that it hasn’t happened again, so I know I am getting heart healthy!

Buu Lam

Buu showing what dedication and hard work for an extended period of time can do for your body. 

Buu showing what dedication and hard work for an extended period of time can do for your body. 

Buu shifting tin at the Fraser Valley Throwdown

Buu shifting tin at the Fraser Valley Throwdown

After a year and a half of a new job that involved a lot of travel and constantly eating out, I had gained 40lbs and found myself unable to fit into a lot of my clothes. I tried to make small changes towards better health but nothing was sticking. In May of 2013, I decided I needed to make a big change and I looked into something I’d heard of called CrossFit. I was intimidated at first but my coaches helped me to scale any movement into something I could perform safely while still getting a great workout. I consistently showed up to the gym, even seeking out CrossFit gyms in other cities to stay in the routine while I travelled, and over time, I grew stronger, faster and fitter.


Specific to Iron Regime CrossFit, I find the implementation of the CrossFit methodology to be world class. Iron Regime’s workout programming has proven results and is administered by an exceptional coaching staff who take the time to make sure you’re moving correctly and safely. I’ve received guidance on my nutrition as well as personal help with specific goals. Classes are offered at times that fit my busy work/family schedule. The gym itself is well equipped, and kept clean and organized. I’ve met great friends through the community of members and I look forward to seeing familiar faces every day. All of this has made reaching my fitness goals a lot of fun. I’m now in the best shape of my life and I have Iron Regime CrossFit to thank for it.

Monica Christian

I walked into Iron Regime Crossfit 7 months post partem, overweight, scared, and uncomfortable in my own skin. I knew nothing about clean and jerks, snatching, or what AMRAPs were.


That first class was HARD. I was completely winded after the warm up and I struggled to finish the workout with the 10lb medicine ball.


I learned a short time later that I was able to squat 120lbs, deadlift 155lbs and had to use the trainer bar for almost all of the lifts. I couldn’t climb a rope, could barely skip, and struggled to do any type of push-ups.


Jeff and Nick went above and beyond to make sure I was comfortable with the movements, answered question after question, and were always there to give me that extra push when I needed it.


The members of the gym all welcomed me with open arms and were always there cheering me on to get one final rep in.


It’s now been 8 months since I first walked into IRC. The workouts aren’t any easier. They continue to be hard and challenge me every day but I am so amazed at all of my progress.


I can clean and jerk 125lbs, I have deadlifted 200lbs, and I increased my squat to 175lbs.


I love to do rope climbs, just got my handstand push-ups, and am working to refine my double-unders, my toes to bar, and my kipping pull-ups. But I’m not done. I wake up every morning excited to see what the workout of the day is and am excited to participate in my first Crossfit Open this year.


I have met some of the most amazing women there who are now some of my closest friends. I can’t put into words what this place has done for me both physically and mentally. I was able to find myself through them and with that also a community of people I think of as a second family.


I’m working every day to set and meet new goals. And I know there is always going to be somebody there to cheer me on or give me that high-five when I crush it.


Fast-forward to now - I am 20lbs lighter, in the best shape of my life, and confident in my own skin. I hate missing a day and am so happy that it has become a regular part of my life. I can’t wait to see what 2018 brings me. Maybe a muscle up?