Welcome to the Empower Blog
Looking for inspiration, guidance, and a little motivation to fuel your fitness journey? You’ve come to the right place.
Here, you’ll find a mix of resources designed to help you live stronger—inside and outside the gym. From weekly WOD breakdowns that prepare you for what’s ahead, to tips and movement-focused posts that help you train safely and effectively, we’ve got you covered.
You’ll also discover healthy recipes and nutrition advice from our coaches, plus wellness wisdom that touches on mindset, recovery, and lifestyle habits that support your goals. And because community is at the heart of Empower, we regularly highlight the accomplishments, stories, and events that make our gym more than just a place to work out.
Whether you’re brand new to CrossFit, coming back after a break, or looking to reach new performance milestones, our blog is here to encourage, educate, and empower you every step of the way.
Inside Weck Labs
By: WOD Father Published on: 18/12/2025Discover what happens inside Weck Labs in San Diego — the birthplace of the revolutionary WeckMethod. In this firsthand account, Empower coach Corey Lappell shares three days of immersive training with David Weck and Chris Chamberlain, exploring coiling, rotational strength, gait mechanics, and neural priming. Learn how WeckMethod bridges functional movement, CrossFit, and athletic performance, and how these principles are now shaping training back home in Vancouver, BC.
What Is the WeckMethod?
By: WOD Father Published on: 10/12/2025After attending a weekend workshop at the Weck Method Lab in San Diego, WOD Father explores what makes this innovative training system so unique — and why it’s quietly being adopted by top athletes, coaches, and strength legends.
Recipe for Success
By: WOD Father Published on: 22/10/2025WOD Father shares his Recipe for Success—a simple but powerful framework for setting and achieving meaningful goals. From choosing the right goal to staying consistent when motivation fades, this post breaks down why most people stumble and how to stay the course. Learn how to plan for failure, adapt when life throws curveballs, and build the discipline that leads to lasting results—inside and outside the gym.
Work Capacity Versus Constantly Varied
By: WOD Father Published on: 10/10/2025CrossFit’s definition of fitness—“increased work capacity across broad time and modal domains”—contains an inherent tension. Should we chase higher work capacity or broader capability? In this post, WOD Father explores the trade-offs between specialization and general fitness, the difference between being “gym strong” and “farm strong,” and why variety, not volume, may be the key to building real-world strength and resilience.
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