January 30, 2011 in Blog, Member Profiles, WOD by Turbo

January 2011 Member of the Month: Nicole Stewart

Nicole the CrossFitter, Nicole the runner

We’ve had several men featured in the past few months, so this month we have a female as member of the month.  Nicole started at CrossFit Winnipeg in June of last year.  All our athletes are special in their own way, but Nicole reminded me of what makes her special when she sent me a clipping from a running magazine about how CrossFit can be integrated into an endurance athlete’s training. She also included a note that she had run her best marathon since starting CrossFit.  We all know that you need to run to be good at running, but what CrossFitters also know is that general physical preparedness is a base on which you can build more specific skills.  Nicole is proof!  She looks great, is getting stronger and faster every day.  Congrats Nicole!

Age: 33

Height: 5’6″

Weight: 139

What is your favourite exercise or workout? Deadlifts & back squats, because I feel I’ve made major gains during the recent, awesome strength programming.  But I also love GHD raises & situps… so tough & so satisfying!

What is your least favourite exercise or workout? Wallballs win this lucky spot!

Tell us something interesting or surprising about yourself? I’m scared of the 24” box.  Haven’t jumped it yet!  Likely an unreasonable fear since I have jumped from a plane & bungy jumped from a bridge.  Maybe if I start by jumping off the box I’ll get over the fear of that box

What is your favourite hobby, pastime or sport? I love to spend every chance I get outdoors, year-round!   Quading is my favourite pastime.  Riding out to the middle of nowhere & having a winter cookout over a fire with friends, that’s my idea of fun.  My favourite sport is running, whether it’s competition or just a long run with my running crew or my Weimarener, Eva.

What were you doing before CrossFit? Running.  Looking back now I feel I should insert Forrest Gump quote here!

How did you find out about CrossFit Winnipeg? I was at a friends house one day & she just had to tell me about what her friend Kristen was doing.  My friends quote went something like this “My friend Kristen is doing this CrossFit.  I think it’s crazy!  But I bet you’d like it.”  We went on the website & she was right.  I signed up for on-ramp the next week!  …thanks D.

What changes have you seen in yourself or your life since joining CrossFit Winnipeg? Initially, it was the realization that all my running had made me good at… well… running!   Now, I’m 4 months into CrossFit, completed the 30 day real food challenge & I’ve discovered I can be good at more than just running.  I’ve lost 3.7% body fat, & a combined 11.6” off my thighs, hips, waist, & chest.   To sum it up: I now feel truly strong, & I’m not just talking about my new found muscles.  I mean at life!  I’m more in love with life than ever.  Each morning that I leave CrossFit @ 7am I am guaranteed to leave grinning and proud of whatever I accomplished that day.

Do you have any special memorable CrossFit Winnipeg moments? One that stands out was during on-ramp, learning to climb a rope.  Not even in elementary school could I ever climb a rope.  That day I climbed a rope!  Just goes to show with coaching, good instruction & fellow CrossFitters cheering you on, you can do anything!  I think I told everyone I saw that day,”I climbed a rope this morning”

What advice would you give to a newbie or someone just joining CrossFit Winnipeg? I remember thinking during on-ramp “Oh crap, look what those guys are doing in the group class!”  I was intimidated to leave my on-ramp comfort zone, afraid I couldn’t keep up with the group class.   I couldn’t have been more wrong! The coaches are amazing.  And all others in the groups are beyond supportive.  They have each managed so quickly to know me, know my limits, accommodate them & even better yet challenge me to push them.   To a newbie: stick it out, you’ll love it.

What is your biggest accomplishment at CrossFit Winnipeg? I’m still at a point where everyday I accomplish something new, something heavy, something tough, something fast or something I’ve never done before.  My biggest accomplishment at CrossFit so far is discovering what my new love, CrossFit, has done for my old love running: a marathon PR in Victoria this fall, thanks to CrossFit WOD’s I blew away my previous times!  CrossFit, you made me stronger, faster, & (stolen from I can’t remember who) you make me just plain: not suck at life.

January 26, 2011 in Events, WOD by Pascal

On Ramp #29 – SOLD OUT!

On Ramp Session #29 starts Wednesday, February 23rd, 2011: Wednesdays from 6:00PM to 7:30PM and Saturdays from 1:00PM to 2:30PM  until Saturday March 19th.

Our On Ramp class is a precursor to our on going CrossFit Classes. This four week, 8-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 . Register instantly online or download the registration form and return with payment to CrossFit Winnipeg via email, fax, or in person.

January 24, 2011 in Events by Turbo

On Ramp #28 – SOLD OUT!

On Ramp Session #28 starts Wednesday, February 16th: 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 $100 + 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.  Registration is non-refundable and non-transferable.

January 15, 2011 in Events by Turbo

FrostFit Games 2011 – RESULTS

The FrostFit Games were a huge success.  Congratulations to all the athletes who competed and everyone who came together to make it happen.  It was an amazing day.  At times I found myself totally engrossed in a tiny detail of an athlete’s movement, at other times, when I was able to stand back and see the whole picture, I was overwhelmed by the energy and feeling in the room.  When I opened CrossFit Winnipeg, I imagined creating a something bigger than myself, a community that would come together at such an event.  To see it all come together was an emotional experience, almost like a testimonial or tribute to what we do on a daily basis.

We received countless compliments from athletes and spectators alike, most of them on how well organized the event was, and how smoothly the events ran.  Everyone was shocked that we stayed on schedule.  The person who coordinated all of this was Pascal, so please thank him when he gets back from Mexico next week!  I was also a bit nervous about the event selection, knowing that we couldn’t please everyone and that we wanted a good balance, without anyone getting hurt, and that we had to be smart about running the events with space, time and equipment restrictions.  After witnessing the events, any remaining worries melted away.  It was exciting to watch and I don’t think any of the athletes would say that they weren’t challenged.  Thanks to Brendan, whose creative programming helped us make it happen.  I would also like to thank my family who came through, each with their own special talents, my mom Annette, my dad Claude and my husband Steve, who did all the jobs that no one else wanted to to.  Thanks to my brother Robert agreed to take the mic and crack a few jokes for a good part of the day, and my other brother Charles, who was the statistical mastermind behind the heat schedule and score keeping.  He had some pretty crazy restrictions and variables to work with and he did a wonderful job optimizing space, time and resources.

I apologize in advance if I forget anyone as we had so many people (so I won’t name names, you’ll know who you are…)  Each of you was essential for running the event smoothly.  Next, up thank you to the volunteers who donated their Friday night and their entire day on Saturday.  That is a huge commitment and we are truly grateful that you would do this for us.

First, the judges, who had an extremely difficult and draining job.  They had to be at the top of your game all day, and deal with the emotional burden of being fair and kind at the same time.  Fantastic job, judges!

Next, we have the volunteers who set up the equipment and made sure that we had everything we needed when we needed it.  Without you, we would never have been able to stay on schedule. Many of these volunteers were close to the athletes during their workouts and did an amazing job encouraging and supporting the athletes.

Thanks also to our volunteers who assisted the athletes with the warm up area and starting the heats.  We had so many compliments from athletes saying that it was a fun experience because they always know where to be and when to be there.

Next, we have the volunteers who handled the score-keeping and the time-keeping.  The clock was something that could NOT go wrong and we had two volunteers were dedicated to just this and it went off without a hitch.  Thank you!  More thanks to the volunteers to took charge of the score- cards.  We caught a few errors and got them fixed right way.  Great work!

Thanks to our volunteers who greeted the athletes and spectators and helped them find their way around, including our hostess and our registration staff.  You did a terrific job representing CFW.  We got a bunch a compliments about how “nice” everyone was!

Last but certainly not least, thank you to the competitors, who left everything out on that floor.  You were an inspiration to everyone who was there.   You showed us why we do this and what we could be.  I am so proud of every single one of you.

I think this event will henceforth be known as “The First Annual FrostFit Games”…  Shout out to B-Mac, who came up with the name and the slogan and performed like a star on Saturday!

–Tania

Results

Congratulations!

Ladies Novice

1st Place – Candice Kerkermeier

2nd Place – Natalie Gerbrandt

3rd Place – Kerri Arsenault & Victoria Taylor

Ladies Intermediate

1st Place – Raquel Chartrand-Moyer

2nd Place – Michelle McDonald

3rd Place – Danielle Arpin

Ladies Advanced

1st Place – Jennifer Webber

2nd Place – Leya Moore

3rd Place – Crystal Kirby-Peloquin

Intermediate Men

1st Place – Jay Picklick

2nd Place – Yvan Fontaine

3rd Place – Marc Martin

Advanced Men

1st Place – Tyson Takasaki

2nd Place – Brennan McIntyre

3rd Place – Jordan Derksen

And here are the full results

Event1Results

Event2AResults

Event2BResults

Event3Results

FinalResults

Photos

January 13, 2011 in Events, WOD by Brendan Sonnichsen

FrostFit Games – Heat Schedule

Athlete Registration        8:00AM to 8:30AM

Event #1 Standards       8:45AM to 9:00AM

Event #1 starts at 9:00AM sharp!

Here is the Heat Schedule.

For workout 1, note your start time under the “Burpees” heading (2 athletes start at a time)

For workout 2, note your start time under the “Part A” heading (up to 4 athletes start at a time)

For workout 3, up to 8 athletes will start at a time.

January 12, 2011 in Events by Brendan Sonnichsen

FrostFit Games 2011 – Events

EVENT #1… “3 miles, barefoot, in the snow, uphill, both ways”

This event will have three workstations. Athletes will spend 3:00 at each station accumulating as many points as possible. They will have 30 seconds to rotate between stations.

Station A: All Categories

“Burpee Suicides”

Notes

- Athlete will run approximately 5 meters to cross line marked on floor (1 point), perform a burpee (1 point), and then run back 5m to cross line marked on floor and touch the ground with one hand (1 point).
- Burpees are chest and thighs to floor with an overhead clap

Station B:

10 Power Cleans
10 Box Jumps

Advanced: 155#/105# + 24″/20″
Intermediate: 135#/85# + 20″/16″
Novice Ladies: 55# + 12″

Notes

- Athletes may begin at either power cleans or box jumps
- Power clean and box jump standards will be clarified in pre-wod debriefing

Station C

10 Shoulder-to-overhead
10 Toes to bar

Advanced: 135#/85#
Intermediate: 105#/75# + women: “toes to band”
Novice Ladies: 45# + “toes to band”

Notes

- Athletes may begin at either shoulder-to-overhead or at toes-to-bar/band.
- Barbell will be supported on a rack. For the last rep performed to count towards your score, you must return the barbell to the rack within 10 seconds of the 3:00 time limit.

EVENT #2:

This event will have two workstations. Each task is performed for time with a 5:00 time limit. There will be 1:00 to transition between stations. Failure to complete the assigned task in time will result in a ranking based on number of reps successfully performed within the time limit. These two stations will be ranked separately for scoring.

Station A: “Lumberjack George”

For time;
800m Row
20 Overhead Squat

Advanced: 75#/55#
Intermediate: 65#/45#
Novice Ladies: 500m Row + 35#

Station B: “Mission (nearly) Impossible”

2 Rounds For time;
20 Push Press
20 Kettlebell Swing
10 Paralette Shoot-through

Advanced: 75/55 + 55/35
Intermediate: 65/45 + 45/25
Novice Ladies: 35 + 25

Notes

- Our paralettes are approximately 10″ high. You will perform a push-up, move your feet through the paralettes to a “front plank” and then move your feet back to push-up position. This is one rep. We will demonstrate in pre-wod briefing. Jeff Tucker has video of this on CrossFit.com. We will not be performing the “dip” aspect of the movement. You may walk your feet back rather than jump through if you like, but your hands may  not lose contact with the paralettes.

Event #3: “Frost Bite”

For time (15 minute time limit):

Advanced

30 CTB pull ups

Then: 2 rounds

30 Double Unders

30 Wall Balls #20/12# – 10ft target

Then:

30 Hang power snatch at #75/#55

Intermediate

30 pull ups (chin over vertical plane)

Then: 2 rounds

30 Double Unders

30 Wall Balls #20/12# – 10ft/9ft target

Then:

30 Hang power snatch at #65/#45

Notes:

- if you require a “blue band” to complete the pull-ups please notify us in advance. You will rank lower than athletes who complete the chin-ups as prescribed.

Beginner

30 ring rows (height of rings and foot placement will be standardized)

Then: 2 rounds

30 single unders

30 Wall Balls 12# – 8ft target

Then:

30 Hang power snatch at #35

____________________________________________________________________________________________

FYI – We are going to have a professional photographer taking pictures of the event. Below is his contact information if anyone would like to contact him regarding photos of the event.

Ray Chan- photographer

204.951.5203

ray@lalagnargnar.com

www.lalagnargnar.com

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 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.

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.