November 22, 2010 in Events, WOD by Pascal

On Ramp #25 – SOLD OUT!

On Ramp Session #25 starts Monday, January 17th: Mondays, Wednesdays and Fridays 6:00AM to 7:00AM for 4 weeks.

Our On Ramp class is a precursor to our on-going CrossFit Classes. This one-month, 12-class program is an “on-ramp” to the “highway” that is CrossFit. We will train proper exercise mechanics and techniques at relatively light loads. You will become consistent with those mechanics under the watchful eye of our coaches. Finally, you will learn how to bring up the intensity to increase your work capacity. We will be showing you movements in the beginning that are relatively non-technical, then progressively become more technical. All new members must complete the On Ramp program or a series of personal training sessions before joining our ongoing CrossFit Classes.

$150 + GST for all 12 classes. Register and pay online here or download the registration form and return with payment to CrossFit Winnipeg via email, fax, or in person.

November 17, 2010 in Events by Turbo

On Ramp #24 – SOLD OUT!

On Ramp Session #24 starts Monday, January 10th: Mondays, Tuesdays and Thursdays 6:00PM to 7:00PM for 4 weeks.

Our On Ramp class is a precursor to our on-going CrossFit Classes. This one-month, 12-class program is an “on-ramp” to the “highway” that is CrossFit. We will train proper exercise mechanics and techniques at relatively light loads. You will become consistent with those mechanics under the watchful eye of our coaches. Finally, you will learn how to bring up the intensity to increase your work capacity. We will be showing you movements in the beginning that are relatively non-technical, then progressively become more technical. All new members must complete the On Ramp program or a series of personal training sessions before joining our ongoing CrossFit Classes.

$150 + GST for all 12 classes. Download the registration form and return with payment to CrossFit Winnipeg via email, fax, or in person.

November 11, 2010 in Blog, Member Profiles by Turbo

November 2010 Member of the Month: Dwayne Bennett

Left: Dwayne in Feb 2010 Right: Dwayne in Sept 2010, carrying as much weight as he's lost since starting at CFW

Dwayne joined the ranks of CFW over the summer as part of our first (and only) lunchtime On Ramp class and has since been attending the noon class 3 times a week, almost religiously.  Anyone who has worked out with Dwayne knows that he works his butt off and that he can give B-Mac a run for his money as far as sweaty shirts are concerned.  Dwayne is a great sport and always gracious, even after a root canal to fix the damage caused by a barbell smashing into his face!  As you can see from the his photos, he’s had an amazing transformation.  Congrats Dwayne!

Age: 42

Height: 5’10″

Weight: 195 and falling!

What is your favourite exercise or workout? Deadlift

What is your least favourite exercise or workout? Wallballs but squat cleans are close behind.

What is your favourite hobby, pastime or sport? Spending time with my daughters and Volleyball for sport.  I’ve also started restoring a 1965 Ford Falcon Convertible.

What were you doing before CrossFit? I had a seldom used membership at Shapes.

How did you find out about CrossFit Winnipeg? My co-worker Brad guilted me into going.

What changes have you seen in yourself since joining CrossFit Winnipeg? I’ve been crossfitting for 3 1/2 months and have lost close to 30lbs.

Do you have any special memorable CrossFit Winnipeg moments? 1st day of On-Ramp I was in the bathroom with my fingers down my throat after a time of 9:48 for “Baseline”.  One month later I was 15lbs lighter and finished “Baseline” in 5:35.

What advice would you give to a newbie or someone just joining CrossFit Winnipeg? Tough out the first month and you’ll feel awesome!

What is your biggest accomplishment at CrossFit Winnipeg? I’m fitter, stronger, and faster than I’ve been since I was in my 20′s and have more energy now than I’ve ever had.  I can’t wait to get to the gym everyday and set a new PR.  June 1, 2010 I couldn’t do one strict pullup.  September 17, 2010 I joined the “muscle-up” club.  Crossfit has been lifechanging for me!

November 11, 2010 in Events by Turbo

Holiday Paleo Potluck and Recipe Swap

CrossFit Winnipeg will be hosting a holiday paleo potluck on Friday, December 3rd, 2010 after the 6pm workout.  This is a great opportunity for the 30 Day Real Food challenge participants to share their favourite recipes, including holiday treats and strategies to maintain solid nutrition throughout the holidays as we prepare for our competition in January.   Please post the recipes on the website, or bring multiple hard copies to share with the group so that everyone gets to try out their favourite dishes.   We have decided not to set up barbecues, so we ask that you bring enough for 12 to 15 portion.   So start planning your dishes…

REGISTER HERE

November 11, 2010 in Events by Pascal

FrostFit Games 2011 – Athlete Registration at 8AM!

CrossFit Winnipeg Competition Teaser from CrossFit Winnipeg on Vimeo.

FrostFit Games 2011

CrossFit Winnipeg will be hosting a an in-house CrossFit competition.  All competitors are welcome. The events will cater to all fitness levels.  There will be three divisions; advanced, intermediate and beginner. The events will be judged.  There will be a $50 registration fee for all competitors.  Prizes will be awarded to the top athletes in all three divisions.

Where: Crossfit Winnipeg

When: Saturday, January 15th 2010

Who can participate: Anyone and everyone. Competitors do not need to be members at CrossFit Winnipeg.  Spectators are welcome to come and enjoy the event and cheer on the athletes.

Why: Because competition is fun…and to determine Winnipeg’s fittest man and woman!

We are looking for volunteers to help with the event; registration, scorekeeping, equipment set-up, judging, etc.  Please email Pascal@crossfitwinnipeg.com if interested.

November 2, 2010 in Events by Turbo

On Ramp #23 – SOLD OUT!

On Ramp Session #24 starts Saturday, December 4th, 2010: Wednesdays from 6:00PM to 8:00PM and Saturdays from 1:00PM to 3:00PM  until Saturday December 18th.

Our On Ramp class is a precursor to our on going CrossFit Classes. This two and a half week, 5-class program is an “on-ramp” to the “highway” that is CrossFit. We will train proper exercise mechanics and techniques at relatively light loads. You will become consistent with those mechanics under the watchful eye of our coaches. Finally, you will learn how to bring up the intensity to increase your work capacity. We will be showing you movements in the beginning that are relatively non-technical, then progressively become more technical. All new members must complete the On Ramp program or a series of personal training sessions before joining our ongoing CrossFit Classes.

$150 for the entire program . Download the registration form and return with payment to CrossFit Winnipeg via email, fax, or in person.

October 21, 2010 in Events by Turbo

On Ramp #22 – SOLD OUT!

On Ramp Session #22 starts Tuesday, November 23rd, 2010: Tuesday, Thursday and Friday from 6:00AM to 7:00AM for 4 weeks.

Our On Ramp class is a precursor to our on going CrossFit Classes. This one-month, 12-class program is an “on-ramp” to the “highway” that is CrossFit. We will train proper exercise mechanics and techniques at relatively light loads. You will become consistent with those mechanics under the watchful eye of our coaches. Finally, you will learn how to bring up the intensity to increase your work capacity. We will be showing you movements in the beginning that are relatively non-technical, then progressively become more technical. All new members must complete the On Ramp program or a series of personal training sessions before joining our ongoing CrossFit Classes.

The cost is $150 for all 12 classes. Download the registration form and return with payment to CrossFit Winnipeg via email, fax, or in person.

October 21, 2010 in Events by Turbo

On Ramp #21 – SOLD OUT!

On Ramp Session #21 starts Monday, November 15th: Mondays, Tuesdays and Thursdays 6:00PM to 7:00PM for 4 weeks.

Our On Ramp class is a precursor to our on going CrossFit Classes. This one-month, 12-class program is an “on-ramp” to the “highway” that is CrossFit. We will train proper exercise mechanics and techniques at relatively light loads. You will become consistent with those mechanics under the watchful eye of our coaches. Finally, you will learn how to bring up the intensity to increase your work capacity. We will be showing you movements in the beginning that are relatively non-technical, then progressively become more technical. All new members must complete the On Ramp program or a series of personal training sessions before joining our ongoing CrossFit Classes.

$150 + GST for all 12 classes. Download the registration form and return with payment to CrossFit Winnipeg via email, fax, or in person.

October 17, 2010 in Events by Turbo

Whole 30 Real Food Challenge

Whole 30 Real Food Challenge

It seems we have a lot of interest in doing a nutrition challenge.  So here’s the plan.

• You can follow the whole30 plan, which is essentially 30 days of strict paleo, the same plan we recommend in our On Ramp and our Real Food Challenge.  We’ll call it the Whole 30 Real Food Challenge so we can put our stamp on it.
  
• You can start anytime between now and February 1st, 2011. You eat strict paleo for 30 days and track changes in how you look, feel and perform.
  
• You can do it on your own or as part of our challenge.  If you want to be illegible to win some cash and some CFW gear, you can pitch in $35 and you’ll get free before and after body fat skinfold caliper measurements,  waist and hip circumference measurements and photos.  We usually charge at least $35 for a 30 minute appointment to measure body fat, but in this case we’ll give you the follow up measurements for free and we’ll also donate half of the pot for the winner’s prize.
  
• Winner(s) get(s) half the pot and some CFW gear and services.  To be eligible to win, contact us to schedule your initial measurements and announce your start date.  Then use our Facebook page to communicate your progress, share recipes and get support from other members. At the end of the 30 days, we’ll want to hear about changes in how you look, feel and perform.
• Not sure where to start?  Have a look at our Nutrition Page for a bunch of resources and download the CFW Real Food Challenge Recipe book for ideas.
  
• Good Luck!

October 16, 2010 in Events by Turbo

Manitoba Open Weightlifting Competition

The Manitoba Weightlifting Association is holding its annual open competition.  As its name implies, it is open to anyone who wants to compete.  There are weight classes and of course, true Olympic Weightlifting rules.  To enter, you’ll need a MWA membership, a singlet and enough courage to get up on the platform and lift in front of a crowd.  More info on the Manitoba Weightlifting Association website.  Let us know if you’re interested in competing and maybe we can get a group together to represent CFW.

UPDATE:

Currently, our athletes are more than welcome to compete at the MB Open but each athlete must become member of the MWA first, which costs $60, in addition to the competition entry fee of $25.  One of the MWA executives had an idea that might work if we are interested, and would have to be discussed with the rest of the MWA executive first, and we would all have to agree with it.  If we had enough interest, they might organize a “test” competition for us on a Saturday from 12 to 3 PM at the University of Manitoba.  It would not be official but we could  follow Weightlifting rules, have it done on a regulation platform, with a regulation weight set, and we would be competing against eachother.  If interested please post to comments.