Meet Coach Hugh!

Tell us about yourself
I’m 49 years old and have been living in Hamilton for the past nine years with my wife, Tracy, and our two teenage boys, Jack and Henry. Professionally, I work for the City of Hamilton in the Water Department as a Senior Project Manager, where I oversee the design and construction of vertical infrastructure projects. More recently, I’ve also started coaching at Alchemy a few times a week, which has been incredibly rewarding.

What got you into CrossFit?
I started CrossFit when I was 36. At the time, my oldest son was five and my youngest was two, and I remember thinking, “If I don’t do something now, these kids are going to run me into the ground.” What started as a way to get in better shape quickly became much more than that. Now at 49, I’ve experienced firsthand the long-term benefits of fitness—not just physically, but mentally as well. The healthy lifestyle, strong community, and focus on nutrition have all had a huge impact on my life.

What do you like about Alchemy?

The community at Alchemy has been amazing. It’s such a supportive group of people—both the staff and the members. Everyone is encouraging, welcoming, and genuinely wants to see each other succeed.

What has been your proudest moment at Alchemy?

Recently, I started coaching CrossFit, and some of my proudest moments have come from helping members unlock a new movement or skill. Seeing someone have that “a-ha” moment and build confidence in themselves is incredibly rewarding.

What are your CrossFit goals for the future?
I’d like to continue learning, improving as a coach and athlete, and sharing what I’ve learned with others. I’m also hoping to eventually complete my CrossFit Level 2 Trainer certification.

If you could design the perfect workout, what would it include?

Snatches, wall balls, and ring muscle-ups.

What's the biggest change you've seen in yourself since you started CrossFit?

The biggest change has been my mindset around health and fitness. I’ve learned how much factors like sleep, nutrition, and stress management affect performance and consistency. Showing up and staying consistent has become just as important as the workouts themselves.

When you're not at the gym, what's your favourite thing to do?

I enjoy biking and skiing, and lately I’ve been learning tennis and pickleball with my wife, Tracy. I’m also a big fan of sci-fi movies, shows, and books.

What’s your favourite local Hamilton food spot?
Artie's on Locke Street is definitely a favourite. Their mortadella sandwich is an absolute treat.