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In the off-season, Cross says he would Olympic weight lift three times a week.

In season, his routine will be limited to twice a week.

“I started with a bar and as it progressed I’d say I reached a good number,’’ added Cross. “It was nothing out of the ordinary, but the results I have is learning how to do it properly in the form. I was doing just football things before. Now, I’m doing it properly with good coaching.

“Athletes need to be humbled and learn as a beginner because champions will grow from the bottom. You work from the bottom to get to the top.”

And along the way, Cross earned his bachelors degree in commerce.

FRESH START FOR KANNEH

With so much garbage that required cleaning in the wake of a pathetic four-win season, so many players were in dire need of a fresh start.

A new coaching staff and direction is always a good start, but in the case of Abdul Kanneh, a one-time all-star, it helped when head coach Corey Chamblin had a conversation with the veteran halfback a few days ago.

“I told him you got to get rid of that past,’’ said Chamblin Tuesday following practice. “You got to find that guy who was aggressive and smart again and use it to make a new conversion of yourself. I think that’s where he is right now.

“He’s trying to recapture, recreate the new stuff where he needs to be an all-star. He has the potential to do it. What he has to do is settle in his mind that he can do it regardless of all the setbacks he’s had. He’s definitely a top-notch football player.”

The Ticats were very aggressive in luring Kanneh to the Hammer a few years ago after he left Ottawa in free agency.

He never did find a fit with the Ticats, who would trade Kanneh on the eve of last year’s season opener for a late draft pick.

Kanneh enters this season much more at ease and far more comfortable with Chamblin in charge.