December 13, 2010 in Events by Turbo

New Year’s Day Team Workout

Start the year right with a fun workout and some wonderful people.  Gym will be closed except for a team workout at Noon.

December 13, 2010 in Events by Turbo

Boxing Day Team Workout

On Boxing Day, the gym will be closed, except for a team workout at 9AM.  Com out to meet other CFW members, have a great workout and spread some holiday cheer.

December 13, 2010 in Events by Turbo

Christmas Day – CLOSED

This is the one day of the year CrossFit Winnipeg will not be offering any classes.  Back to it on Boxing Day with a Team Workout at 9AM>

December 13, 2010 in Events by Pascal

On Ramp #26 – SOLD OUT!

On Ramp Session #26 starts Wednesday, January 26th, 2011: Wednesdays from 6:00PM to 7:30PM and Saturdays from 1:00PM to 2:30PM  until Saturday February 19th.

Our On Ramp class is a precursor to our on going CrossFit Classes. This three week, 6-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.

December 13, 2010 in Events, WOD by Pascal

On Ramp #27 – SOLD OUT!

On Ramp Session #27 starts Monday, February 7th: 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. Register online or download the registration form and return with payment to CrossFit Winnipeg via email, fax, or in person.

December 12, 2010 in Blog, Member Profiles by Turbo

December 2010 Member of the Month: Olu Badejo

Olu in action at CFW

It seems Olu was hooked from the start: Baseline during a corporate On Ramp made possible by his employer IDFusion Software.  IDFusion is a local bilingual software development company that  recognizes the positive impact physical fitness has on long term health and productivity in the workplace and as such, has encouraged their staff to do CrossFit on a regular basis.

Olu works hard and plays hard, and his efforts have been rewarded with some pretty amazing results; including significant fat loss, strength gains and amazing improvements in conditioning and mobility.  He has embraced CrossFit as a lifestyle change and a community.  He is a pleasure to coach, and quite the charmer, I might add.  I can’t help but smile when I see him at the gym.  I hear he’s not a bad singer either.  So I guess he’s the complete package…

Age: 34

What is your favourite exercise or workout? That’s a tough one, I like pretty much all of them except for one (and I still kinda like it because of the great results ).  Let’s say Backsquat for now.  Tomorrow, it might be something else.  I really like pronated chinups as well (now that I can do them!)

What your least favourite exercise or workout? Weighted split squats.  It’s not that I don’t like them…it’s just that I’m pretty happy when I’m done them .

Tell us something interesting or surprising about yourself? I’m the oldest of 7 kids.  I love to sing. I hate eating steak.  (Yeah, that last one might not be true, my girlish figure probably gave it away :/ )

What is your favourite hobby, pastime, or sport? Reading, gaming, RCs, Singing, Basketball and Soccer.

What were you doing before CrossFit? I’m guessing you mean in terms of exercise – just workouts on my home gym, and was looking into P90x before I started CrossFit.  Don’t think I’ll be using either of those ever again .

How did you find out about CrossFit Winnipeg? The CEO of the company I work for believes in having a healthy staff so he introduced the majority of the staff to CrossFit Winnipeg at the beginning of 2010. I haven’t looked back.

What changes have you seen in yourself or your life since joining CrossFit Winnipeg? Incredible results in terms of increases in strength, energy, and overall health along with weight loss and my body shape changing for the better.  CrossFit is not just an activity I do, it has been a fantastic lifestyle change for me and I can’t see ever going back.  The comments I’ve been getting backup the fact that CrossFit Winnipeg works.

Do you have any special memorable CrossFit Winnipeg moments? I have a few – all of the PRs, doing things I didn’t even know I could do, the beginning and end of OnRamp .  However, the one that sticks out in my mind was completing a MetCon WOD with Pascal pushing me to the finish, to push harder than I would have if he didn’t encourage me.  The coaching staff at CrossFit Winnipeg are fantastic, fun, and have your best interests at heart.

What advice would you give to a newbie or someone just joining CrossFit Winnipeg?

1. Talk to your coach and listen to their advice.  They’re always willing to help.

2. Push yourself – the results are incredible and quick. Yeah, it’s hard work, but it’s more than worth it.

3. Be prepared to have more fun than you’ve ever had going to a gym.

What is your biggest accomplishment at CrossFit Winnipeg?

1. Being able to drive home after the first OnRamp session

2. Getting on the PR board in multiple categories

3. Not losing my lunch on met-con days

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 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 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

Gymnastics Workshop at Panther’s – REGISTRATION NOW OPEN!

CrossFit Winnipeg is organizing a coached field trip to Panther’s gym on Saturday, December 11th from 7:30 to 9:30PM. The workshop will include 2 hours of instruction by experienced gymnastic coaches, access to the entire facility including foam pits, trampolines, beams, bars, and tumbling floor and runway. We will also try to fit in some unstructured playtime.

If you have any special requests on material to cover, please post to comments.

The cost is $25 for the facility and coaching + a one-time fee of $20 for equipment and insurance. If you were at one of our previous sessions, you will not need to pay the $20. The $20 insurance fee is good for the entire year, and also gives you access to Adult Open Gym at Panthers every Sunday night from 9 to 10pm. Just register online and bring the cash with you $25 for regulars and $45 for first timers.   Please also download and fill out the release for below and bring it with you.

REGISTER HERE

Third party Gym Rental Participant release form