Hamilton Member of the Month for November 2025 Dave Grant
Tell us about yourself
I retired just over two years ago and spent my career working in logistics. I am a long time resident of Dundas where I live with my wife. We have a daughter and two grandchildren who live in New Zealand. A bit of a distance to go visit, but New Zealand sure is a special place.
What got you into CrossFit?
Friends. I have always been a runner and knew that as I aged, I should begin strength-based activities. I was not really aware of what CrossFit offered, however a number of friends are Alchemy members and all fully recommended that I try it out. Well, two plus years in, I am glad that I did.
What do you like about Alchemy?
As everyone attests to, it’s the Community. From the coaches and staff to all the members, it’s a very welcoming vibe. Beyond that, it’s also the gym culture. Most classes are comprised of a perfect mix of all types that cumulatively creates a very supportive atmosphere.
What has been your proudest moment at Alchemy?
Not really a single moment. However, I was certainly pleased when I reached the point where I was able to get through those post workout 48 hours of soreness and stiffness… what I call the ‘crunchies’. I can happily attest that I can now get through back-to- back classes without experiencing the crunchies.
What are your CrossFit goals for the future?
Really pretty simple … to continue to attend classes and build upon what I have gained. I see improvements in both technique and strength, and I am sure that there will be more to follow.
If you could design the perfect workout, what would it include?
Variety … sorry coaches as there would be a bit of equipment to put out. A 30 minute
AMRAP that includes :
Round 1 : Run / farmer’s carry / burpees / DB thrusters
Round 2 : Row / box jump overs / push-ups / deadlifts
Continue repeating Rounds 1 & 2
What’s the biggest change you’ve seen in yourself since starting CrossFit?
I have been fortunate to both feel myself becoming stronger / more fit, but also have it supported by science. As a fully-fledged ‘senior’, I have been involved with two on-going longitudinal studies conducted on seniors by McMaster’s Department of Kiniesiology … a detailed Mobility study and a Muscle / Fat Composition study. I was quite pleased to have my second year DXA scan show a decrease in fat, and an increase in lean mass (muscle & organs) over my base scan.
When you’re not at the gym, what’s your favourite thing to do?
In high school I was introduced to the sport of orienteering. I have been orienteering for going on 50 years, both participating in races but also in organizing and helping to host events. As they say, “Orienteering - the Sport for Life”. My wife and I also enjoy travelling, generally to more ‘off the beaten path’ locations, some for orienteering events, but also to relax and experience new things.
What’s your favourite local Hamilton food spot?
Best pasta and sauce by far … La Spaghett on Upper James.
Best place to just chill and enjoy lighter fare … Pinbones on the main drag in Dundas. Have a bowl of their seafood chowder and the tuna tacos.