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What is Lugal?
Move with the heart of a lion and the power of a king.
CrossFit at Lugal is both an intensely physical and internally focused practice. All action begins from our heart and expands out to the world and the power and speed of every functional movement begins at our core and moves out to our extremities. Fitness is achieved through movement and nutrition, strengthening the heart, the body and the mind to live a healthy life.
Our goal at Lugal is creating a space that offers support and recognition of an individual’s efforts in becoming better through raising awareness of their strength and abilities.
Through the practice of CrossFit we train ourselves to become not only stronger but also to overcome obstacles and even surprise ourselves with our achievements.
Becoming virtuosic in our movements changes how easily we move through our lives. Virtuosity is an attainable way of being allowing us to move through life with courage, confidence, perseverance, resilience and grace. Virtuosity is the ability to do the common uncommonly well.
Moving well grants us a better quality of life in our community, at home, at work, and at Lugal.
What is CrossFit?
A core strength and conditioning program for anyone at any age and at any level of fitness with the desire to learn how to move safely, effectively and with efficacy.
The movements that are learned and used in everyday life are the focus. These are functional movements. We have to pick up objects, carry objects, and move our bodies throughout our day. Whether we just want to move better and feel better than we do now or we want to see how well we can move, learning the proper mechanics of functional movement provides us with increased work capacity.
Increased work capacity is the ability to do more of the things we want to do more easily and more often.
CrossFit combines the functional movements that are utilized in gymnastics, olympic weightlifting and metabolic conditioning, beginning with the basic elements of these movements. Meaning they are broken down to their bare bones so we can practice the movements at our own level of ability
These movements are performed in a constantly varying program that is specifically designed to make us better. The more variations and combinations of movements that we do, the more efficient we become in doing anything we want to do.
We perform these movements scaled to our ability so that we may move through them fluidly which allows us to reach a high intensity. This intensity is the stimulus that activates our growth to become better physically and mentally.
CrossFit is constantly varied functional movements performed at high intensity.
It begins by developing our 10 general physical skills: endurance, stamina, strength, flexibility, speed, power, balance, accuracy, coordination, and agility.
Perry Maher
Founder + CrossFit Coach + Reiki Practitioner
Born with a hole in his heart. He spent his first weeks in an incubator and had heart surgery at the age of two. By the age of ten, he was proclaimed healthy. His heart condition did not slow him down. On the contrary, it helped him understand his body's healing capabilities and master the power of the heart.
He believes that we are all capable of achieving our goals. The world around us offers both opportunities and the prospect of possibilities; as opportunities to discover what we are capable of achieving and the possibilities to express our aspirations in the ways that reflect who we are. Self-development is, in his view, the noble goal that helps us grow our potential through both physical and mental means. The actualization of that potential, capable of boundless development, is the base of his CrossFit philosophy and coaching.
He began studying movement at the age of 4. After practicing Judo and meditation with his father and studying Taekwondo, Taekkyon and Jeet Kune Do for 14 years, he felt the need to search for deeper meaning in the martial arts and pursued studies of the internal martial arts of Xingyiquan, Baguazhang and Yiquan, as well as Qigong and Zazen for over 20 years. While traveling extensively through Japan and Korea, he was seeking to understand the practicality of martial arts in our times. His physical practice began to move away from its martial application and focused on functional movements and strength. He eventually discovered CrossFit and its life changing benefits of functional fitness and development of power and skill useful in everyday life. CrossFit brought back the intensity that he hadn't felt since studying Taekwondo. He loved the concept of being able to scale down the workout according to one's abilities and thus creating the environment where everyone could work out together and toward a common goal while pursuing personal goals. Find more information at Okuso Dojo (www.okusodojo.com)
Music occupies the other side of his heart. He began studying piano at an early age and pursued degrees in piano performance and composition. The marriage between fine physical actions involved in piano playing and the emotional and spiritual aspects of expression through music has led him to the realization of a deeper connection between one's physical capabilities and their heart. Today he composes music, performs, and records.
Virginie Cabrimol
CrossFit Coach
Virginie joined CrossFit in 2017 as a complimentary workout to improve her Capoeira skills. In 2018, after her first CrossFit Open competition, she decided to focus more on her CrossFit training and it became an integral part of her life.
CrossFit not only changed her physically but also mentally. She became more motivated, from training twice a week to 6 times a week. She was also very determined, no matter how many times she failed or faced setbacks, she didn't give up until achieving her goals.
In August 2019, she decided to take the big jump and obtained her CrossFit Level 1 Certificate to become a coach.
Her passion for Crossfit shines through when she is helping others achieve and succeed in their Crossfit goals. She does it with patience and encouraging words.
Marco Badillo
CrossFit Coach
Marco is a masters athlete who still tries to "keep up with the kids". He grew up in Toronto using sports throughout his life as an anchor to keep him rooted in maintaining a healthy mind, body and spirit.
In 2010, Marco decided to go back to school full-time as a mature student. He took up running as a means for commuting to school and staying fit. Over the first 3 years of what ended up being a 6 year scholarly journey, Marco ran 3 marathons, multiple half marathons and wrote many essays (lol). It was only after injuring his achilles tendon that Marco decided to try CrossFit as a method to recover from his injury and get back to running. He quickly fell in love with CrossFit, and in 2019 he received his Level 1 coaching certification.
Coaching CrossFit marries Marco’s passions - teaching, physical fitness and creating community. In 2014, he received his Honours Degree in Early Childhood Studies and in 2016 his Masters of Teaching degree, where he wrote his thesis on “How Teachers Consistently Implement Daily Physical Activity (DPA) in the Classroom”. He presently juggles being a full-time elementary teacher at the Toronto Catholic District School Board, being a father of 4 children (ages 8-18) and husband to his beautiful wife Anna.
Still with that educator's mindset, he understands the big picture but has an eye for detail. Marco is always trying to expand his knowledge and enjoys coaching and sharing what he knows with clients of all ages and stages of development.
Fitness in 100 words: eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports
COURAGE CONFIDENCE PERSEVERANCE VIRTUOSITY RESILIENCE SERVICE FAITH