July 6, 2013
Packing the Coffeemaker: Albert-Dominic Larouche
By Lisa Zane

"The competition isn’t always about winning, but we are all aiming for that. It’s a great opportunity and I want to enjoy everything about it!”

After winning the 2013 Canada East Regional, Albert-Dominic Larouche is off to the CrossFit Games in Carson, Calif., for the third consecutive year.

The seasoned veteran placed 33rd at the Games in 2011 and 25th in 2012.

“I want to improve from last year,” he says. “(My objective) is to finish better than 25th – top 10 is a big goal for me.”

With each appearance, Larouche has added experience to his athletic arsenal. Focused on getting better, he says he has learned something each year at the Games.

“In my first year, I was more impressed by all the Games set-up and I was kind of more of a spectator, I think,” he says. “But last year, I realized that I earned my spot so I deserved to be there and compete against the big names of CrossFit.”

Although his level of experience has been amped up each year, Larouche says his approach to competing hasn’t changed dramatically.  

“It’s kind of the same, but each time I’ve tried to get more mentally strong,” he says, adding that it has become important for him to repeat mantras like, ‘I want to win, I will win.’”

Since winning Regionals, one change he has made to his training is an increased amount of skill work.

“Things like swimming and running and funny gymnastic things like free-standing handstand push-ups,” he says. “They are fun things to work on.”

A full-time police officer, Larouche balances training with his busy work schedule and shift work, and will continue to do so as the Games approach.

“My training (schedule) is the same as it has been all year,” he says. “I train all day during my days off work, and when I’m working, I try to hit one good session either before or after work, depending on the shift.”

Although he admits that sometimes he would like to have more time to train, he says he’s managed to find a good equilibrium.

“I have to deal with the schedule I have,” he says. “At the end of the day, I am happy with the time I have to train. I like the balance between work and training — the two are matching perfectly.”

As he counts down to the Games, Larouche says he won’t be making any drastic changes and will continue to stick to his game plan, especially in the week prior to the competition.

“I will work for four days in a row before July 20 and I leave for California on the 21st,” he says. “Training will be the same as now. I’ll stick to what works and stay focused.”

Among the items he plans to pack in his suitcase before his plane takes off, Larouche says he will try and fit his Nespresso machine in his luggage next to his training shoes.

“I am so addicted to coffee,” he says with a laugh. “I actually brought it with me to Regionals in Toronto.”

His proud father, Yves, will also be boarding the plane with him to watch him compete against the best in the world.

“The Games are such a great experience and I want to have fun there,” Larouche says. “The competition isn’t always about winning, but we are all aiming for that. It’s a great opportunity and I want to enjoy everything about it!”