Iron Goat CrossFit

🐐 MEMBER SPOTLIGHT | SHERYL DANCHO

What brought you to Iron Goat?

I started CrossFit in 2017 in Winnipeg. As a runner and yogi, I was a little reluctant to start CrossFit at 55 years old. It looked hard and scary, but my husband had been doing it for a couple of years and encouraged me to try.

Once I started, I loved it! When we moved to Kimberley four years ago, I was happy to see there was a CrossFit gym here and joined Iron Goat.

What do you really enjoy about coming to Iron Goat?

The community!!! I’ve met so many awesome people in the gym. It’s a great way to meet people when you’re new to a town.

What do you find challenging about CrossFit?

PULL-UPS! 😅

What advice would you give someone who has never tried CrossFit?

All you have to do is walk in the door.

The workouts are preplanned and you just have to do it! In the beginning, everything can seem like gobbledygook and hard, but there are coaches to help you learn and every workout can be scaled to your fitness level.

Once you start, the fitness and strength gains come quickly and inspire you to keep going.

What do you admire about your fellow gym members?

I love the way gym members encourage others and cheer each other on!

I also find it really refreshing to see women focus on strength and not body size. 💪

What do you want to tell yourself 20 years from now?

As an “older” CrossFitter, I wish I had found CrossFit 20 years ago!

As a new grandparent, I hope I’ll have inspired my grandchildren to embrace health and fitness over the next 20 years. ❤️

Thanks for being part of our community, Sheryl! 🐐

“I’d like to try CrossFit, but I have no idea what I’m doing.”

Perfect. You’re not supposed to.

That’s our job.

Connection Sessions are designed specifically for people who are new to CrossFit and want a little more guidance getting started.

For your first 4 weeks, you'll have access to a weekly beginner-only workout, beginner-appropriate classes throughout the week, and some extra attention from our coaches as you learn the movements, terminology and how our classes work.

You don’t need to get fit first.
You don’t need to know how to lift.
And you definitely don’t need to know what all the writing on that whiteboard means. 😄

You just need somewhere to start.

Connection Sessions begin September 22.

Interested? Send us a message and we’ll get you the details. 🐐

Not every day is supposed to crush you. 🐐

One of the foundations of CrossFit is constantly varied training. But that doesn't just mean changing the exercises we do.

We vary intensity, duration, load and the type of work too.

Some days we lift heavy. 🏋️
Some days we move fast. ⚡
Some days we work hard for a few minutes.
Some days we settle in for something longer. 🚣
And some days we deliberately keep the intensity lower.

You should sometimes finish a workout feeling like you could have done more.

That's not a missed opportunity. That's the point.

Training doesn't need to leave you lying on the floor every day to be effective. Learning when to push, when to move steadily, and when to recover allows you to train consistently over time.

And consistency over time is what actually works.

Varied movements. Varied loads. Varied durations. Varied intensity.

It all has a purpose. 💪

🐐 | This Week at Iron Goat

“Discipline is the bridge between goals and accomplishment.”
— Jim Rohn

We’re into the second-to-last week of our Deadlift cycle. The volume is coming down, the intensity is going up, and Tuesday we’ll be pulling triples at 80–85%.

We’re also nearing the end of our current strength phase. Next up: Olympic Weightlifting and POWER. All the strength we’ve spent the last few months developing will give us the foundation to start moving heavy weight quickly. ⚡

Here’s what’s coming up:

MONDAY | LONG & LOW 🚣
Three longer aerobic intervals combining rowing or biking, running and weighted overhead sit-ups. Keep the effort conversational today. We’re starting the week deliberately lower intensity.

TUESDAY | DEADLIFT 🏋️
The weights get heavier and the reps come down:

4 x 3 Dead Stop Deadlifts @ 80–85%

Then six rounds of Medicine Ball Step Overs + Wall Balls. Simple movements, tired legs.

WEDNESDAY | UPPER BODY PULL 💪
Upper body pulling strength followed by a short and spicy combination of Shoulder to Overhead, Burpee Pull-ups and Hang Power Cleans.

THURSDAY | LOWER BODY STRENGTH & BALANCE ⚖️
Bulgarian Split Squats combined with Bulgarian Split Clean & Jerks.

Then a 15-minute AMRAP of running, Box Jumps and Dual Dumbbell Front Squats.

FRIDAY | POWER ⚡
Short, high-output intervals combining rowing, Toes to Bar and Power Snatches.

Then we team up for 10 minutes of rowing and front-rack holds. Expect some high energy and a little friendly competition today!

SATURDAY | SATURDAY SMASH! 🔨
A big palindrome-style chipper of Air Squats, Pull-ups, Dumbbell Hang Clean & Jerks, Push-ups and Sit-ups.

You’ll work your way to the middle... then turn around and come all the way back.

Team version available too! BRING a FRIEND!

Two weeks left in the deadlift cycle and our current strength phase. The weights are getting heavier, and then we turn all that strength toward developing POWER.

Have a great week everyone! 🐐

ALLEZ UP. 💪

Some days you feel strong.
Some days everything feels heavy.
Some days just getting yourself through the door is the win.

You don't need every workout to be your best workout.

Keep showing up. Keep doing the work. Give what you've got that day.

It adds up. 🐐

muscle

“My back is sore after deadlifts. Was my form bad?” 🤔

I get asked this all the time after workouts with a lot of deadlifts, cleans, or other hinge movement patterns.

And my answer is often pretty simple:

You used your back muscles.

If we do 100 sit-ups and your abs are sore the next day, nobody immediately assumes you had bad sit-up technique.

Your back is no different.

Your spinal erectors are doing a lot of work during hinge movements to maintain good position. They’re working hard to keep your trunk rigid and your spine stable while you produce force through the hips and legs.

Give those muscles more work than they're accustomed to and, just like your abs, quads or hamstrings, they can get sore.

That doesn't automatically mean something went wrong or that your technique was bad.

Of course, there's a difference between normal muscular soreness and pain. Sharp pain, significant restriction, or something that just doesn't feel right is worth paying attention to.

But a tired, achy set of muscles after asking them to do a lot of work?

Sometimes you just worked them. 💪

🐐 | This Week at Iron Goat

BIG week in our current deadlift cycle. Thursday is our final deadlift volume session before we increase the intensity and get ready to retest in two weeks!

Here’s what’s coming up:

MONDAY | UPPER BODY PULL 💪
We start the week with heavy Chainsaw Rows and Wide Pull Ring Rows before a longer row + dumbbell chipper.

TUESDAY | POWER ⚡
Band Resisted Broad Jumps + Floating Power Snatches, followed by some heavy Front Squats, high Box Jumps and Wall Balls.

WEDNESDAY | LONG & LOW 🚴
A 28-minute EMOM of cardio, kettlebell carries and static holds. Keep this one deliberately moderate and save some legs for Thursday.

THURSDAY | DEADLIFT 🏋️
The big one.
5 x 5 Dead Stop Deadlifts @ 75–80%.

This is our last volume session of the cycle. After this, the reps come down, the intensity goes up, and we retest in two weeks.

We’ll finish with Double Unders, Toes to Bar, Crossover Singles and Double Tap Burpees.

FRIDAY | UPPER BODY PULL 💪
Weighted Ring Chin-Ups with a pause at the top, followed by a descending 7–5–3 minute AMRAP of Plank Rows, Thrusters and Box Step Overs.

SATURDAY | YOU KNOW THE DRILL 🤝
25-minute AMRAP:
Power Snatches
Wall Walks
800m Run

The Power Snatches increase by 5 reps each round.

Team version available too!

It’s a big week with our final deadlift volume session, plenty of upper-body pulling, and a mix of power and conditioning throughout the week. Get through Thursday and we’re on to heavier deadlifts and our retest in two weeks! 🐐