Stephen Conway

Before (2014):


After (2015):




It was May 2014 when I did my first workout as Reebok CrossFit SSC. I had the goal of just losing some weight and getting into better shape. Within the last year I have achieved that and much more.

When I started, I was hovering around 97kg., with a BMI in an equally embarrassing state. Now I am at 77kg, a loss of 20kg and a health BMI range for the first time in my adult life.

On the day of my first workout I was beat just doing the warm up. I pushed on to complete the class, huffing and puffing my way through, having plenty of adaptations to the exercises because I wasn’t strong or flexible enough. Compare that to only very recently, when for the first time I was the fastest in the gym to complete a WOD, beating some of the best guys in the gym. This to me meets my original second target of getting in ‘better shape’. I have increased my strength, cardio vascular capacity, flexibility, range of motion, balance and general well being.

This was down to the great coaching from Logan, which helped me to make constant and gradual improvements by going regularly (about twice or three times a week), and fighting to finish each the workouts with the other gym members alongside me.

What I wasn’t expecting was the other knock on benefits of going to SSC. I feel more active, healthier and energetic. I found myself running up the stairs out of the subway on the way home from work, taking 2 to 3 steps at a time, whereas before I would have lethargically dragged myself up step by step, straining to keep my breathing and heart rate in a comfortable area, feeling sorry for myself about how tired I was. I developed a greater interest in my diet, being more aware of what I should be eating to be more health. I tried more activities such as hiking, taking on Mt. Fuji and Mt. Yotei last year. I took part in the previously held boxing classes and am currently doing the Olympic weight lifting classes. I am training for a half marathon to be held in May 2015 and hope to do a full one later in the year.

I still feel like there is so much more to do, so much more to challenge myself with. After gaining the confidence from reaching my first goals by going to SCC, I look forward to setting and reaching my future goals too.

Brendon Muir


If you want to get a healthy balanced body, feel like a new person, and have fun doing it – come to Crossfit SSC.

Four months ago I was in really bad shape. I was about 15kg over any “ideal” weight for my age/height and I couldn’t do a small set of sit-ups, or even one pull-up.
I had seen a little information about Crossfit and was curious about trying it out. But I know the style of training is huge among elite athletes and professionals so I wasn’t sure if I could even participate as a complete beginner. After talking with the owner/head trainer – Logan, he assured me SSC welcomes all levels of people who are keen to try.

Still, I was pretty tentative because I didn’t want to try exercise above my level (=any exercise! ) and risk injury. But Logan is 100% making my transformation a safe and rewarding experience. He is a master now of adjusting exercises/lifts and workouts to be safe for beginners, but still let you push yourself to your limits and enjoy fast progress. And even during simple moves or lifts he constantly gives tips to correct any bad form, and boosts your confidence by letting you know what you’re doing well. His experience, knowledge and passion for results are obvious.

Now, after four months of showing up regularly I’ve lost over half of my excess weight and my strength is increasing steadily. If I compare myself today to myself four months ago, the difference is amazing. Soooo much stronger.
And even more amazingly, I actually look forward to going every time. Our workouts are always new, always challenging, and always with a fun group of people of all levels.

If you want to join in the fun and get results fast I totally recommend Crossfit SSC.

Eric Nebeker

Having lived all over the United States and parts of Asia I have been a member of more than a few CrossFit gyms. Out of them all I can honestly say that Sapporo Strength and Conditioning is by far the best. After a few months I have lost 20 lbs, gained power, flexibility and most importantly core strength. It is the strengthening of my core that has relieved me of my nagging back pain that has since allowed me to do the other activities that I enjoy such as long distance running and cross country skiing.

At the center of the success of SSC and the members that train there is Logan. From my experience it is a rare opportunity to be coached by a former professional rugby player and his commitment to physical fitness means he is always leading by example; it’s very rare if ever that he’s not the top performer in the WODs or other challenges. Logan is one of the rare athletes that is able to translate his athletic experiences into coaching expertise. He makes sure everyone is pushed to their utmost limit without sacrificing safety or causing injury. As the supreme “form-Nazi” Logan makes sure members give their everything using the proper weight and right technique. Finally, the gym is clean, modern and has the top of the line equipment to forge anyone into the best shape they can be in. All we need to do know is find a faster method of converting the weights from pounds to kilograms!

Highly recommend Sapporo Strength and Conditioning to elite athlete or beginner.

Laura MacFarlane

I joined Crossfit about 3 months ago and I’m happy to say I’m still at it! I’ve never lasted this long at a gym, nor have I stayed long enough to see any results, so I’m pretty chuffed about this milestone.

I’m no exercise fanatic. I’d much rather be socialising with friends, do Latin dancing or lying on a sofa watching a DVD.

Crossfit may not be for everyone but I’m sure there are many people like me who want to get fit but just aren’t into exercising, so here are some random points about it.

1) It’s highly social.

This is a big motivator for me. I’ve made lots of new friends and much of the class allows for interaction (aka chit-chat) with other classmates.

2) The quality of the trainer is of vital importance.

You hear horrific stories about people hurting themselves at Crossfit, but I put that down to over-eager Crossfitters in combination with under-observant trainers. A good trainer won’t let you hurt yourself, but of course, you need to exercise responsibly.

3) The class has 3 distinct sections to it – the warm-up (which is the same in each class), the SWOD (I can’t remember what it stands for, but it’s the personal weight-lifting section of the class) and the WOD (workout of the day; done as a class).

The variety within each class and from one class to the next helps keep it interesting. Separate sections within each class also allows for a short amount of downtime where you can chit-chat (see #1 about my thoughts on chit-chat).

4) The focus is on finishing each task, not on how well you do it. Let me explain.

Before you join Crossfit, you’re required to do 8 basic classes where the trainer checks (amongst other things) how much you can lift in each of the 5 different basic lifts and how many (if any) pull-ups you can do. From that, you get a baseline for your SWOD.

Once you start Crossfit, you do one lift each class, gradually increasing your weight.

As well as lifting weights, you usually do a series of pull-ups, likewise increasing reps and difficulty as you go.

After the SWOD, everyone does the Workout Of The Day, which is, as the name sounds, a workout that changes each day.

It may be an endurance WOD, a strength WOD, or perhaps a WOD based around one set of muscles, but it’s guaranteed to be hard.

However, the trainer modifies the WOD to each person’s individual strength and ability. He may reduce the reps, modify the actual exercise or make some other adjustment so that you can finish it.

The focus is on completing the WOD – whether it be a set time, a certain number of reps or a “do your best” session. It’s not about how you match up against other people.

Which brings me to my next point.

5) You’re not competing with anyone else; just yourself.

A good trainer notices if something is too hard and is quick to adjust the weight or modify the exercise. It’s supposed to be hard, but it’s not meant to be soul-destroying.

I suspect that my trainer knows I’m not mentally ready to put in 100%. He pushes me, but not so much that I won’t go back the next time.

6) Everything is modifiable.

I (still) can’t do one unassisted pull-up, so I use thick bands to help me. And the weights I use for weight-lifting are much lighter than everyone else, including all the other women I see at the classes. But there’s no sense of failure. Everyone is busy with their own SWOD, and in the class WOD, the mood is one of encouragement, not disparagement.

7) You can see your progress.

This is one of the things I love about Crossfit. Progress is measured in small increments. You can see from week to week how you’ve improved.

Take pulll-ups for example. You know, the exercise where you put your hands on a bar above your head and try to pull your head up above the bar.

When I started, I couldn’t do one. I wasn’t even close. I had trouble supporting my own weight, let alone pull myself up.

So the trainer gave me not one, but two thick bands to stand on. From there I started the pull-ups.

Each person works through the “pull-up progression”. It’s divided into a number of levels and within each level there are a series of steps. You do one step at a time. Needless to say, I’m in Level 1. In my last class I did Step 7 of Level 1 (we don’t do the pull-up progression each class hence by slow progress). In order to move up to Level 2, I need to be able to do one unassisted pull-up; that is, with no bands.

I’m not going to be ready for that in 2 more steps, so I’ll repeat Level 1. But I am better than I was before. How do I know that? Because I’ve changed from two thickest bands to one less thick band last week!

So, after about 3 months, what changes have I noticed in my body? Well, not a lot to be honest. Or at least, nothing too dramatic. But I have noticed some small changes.

Firstly, I can do the exercises better than I could before. I can squat lower, stand on one leg without wobbling, do more skips in a minute and without getting tired, throw the medicine ball higher against the wall and so forth.

Outside of class I’ve noticed some changes too.

1) My arm doesn’t hurt as much as before. I got RSI (Repetitive Stress Injury) in my right forearm last summer. This was the main motivator for joining Crossfit. I was worried about doing the lifts and pull-ups, but I needn’t have been. The pain is far less now, occurs far less often and never occurs on the day of or the day after Crossfit.

2) I can walk up the stairs at the station without my muscles screaming at me and without getting all puffy. I just noticed this last week and I’m really chuffed about it!

3) My hamstrings, glutes and biceps are tighter. No visual changes, but I can feel the difference.

4) I know where my hamstrings, glutes and biceps are.

5) Despite (still) eating a lot of heavy food, I’ve not put on any weight. I’m hoping that means my metabolism has gone up so that once I start eating better I’ll lose weight. Next month!

6) I’m far less afraid of serious exercise than I was.

I dragged myself to Crossfit initially. Only a painful forearm and the social aspect got me there each week. I was so afraid of … I’m not sure what I was afraid of; not being able to do something, or more likely wanting so badly to stop the exercise midway through but feeling that I should push on. Either way, I used to dread each class.
But lately I’ve noticed I’m less unwilling to go, and sometimes, almost looking forward to it.

I still dread the WODs. But I’ve never not finished one, and the sense of accomplishment at the end is thrilling. No way would I have kept going if I were on my own, but the way the class is set up, you just do. You find the strength; of character, not muscles.

You can rest if you need to; and sometimes I do. Those damn medicine balls, if rested against the wall, make a great pillow. But I always start up again after a short rest. And I always finish.

I’ve noticed that even though a WOD seems beyond me (“I’ve only been doing this for 30 seconds. How will I last for another 90?”), I seem to find a spurt of energy or strength and get through it.

As a classmate said last week, “I hate my life for 10 minutes each lesson”. God, yes. That’s exactly how I feel. But each class I manage.

I love having discovered the fortitude to get through some serious exercise. Me? At 51 years of age, overweight and with no history of ever having done anything worthy of being called serious exercise except for Latin dancing (which is mostly just aerobic anyway).

7) I couldn’t care less about how I look during the class. I jump and bump with every part of my body shaking and wobbling. Then I collapse on the ground (alongside everyone else) at the end of the class with nary a care as to how I look. It’s very liberating!

I’m the Crossfit poster girl for “If I Can, You Can!”.

I’ll write an update in 3 months.