October 31, 2011 in Events by Lianne

CrossFit Kids November/December Session Begins

Registration is now open for our November/December CrossFit Kids session.

We have 3 age groups and time slots available:

Toddlers (3 to 5 years old): Tuesdays from 6:00PM to 6:30PM – First class is November 22nd, last class is December 13

Kids (6 to 11 years old): Thursdays from 6:00PM to 6:30PM – First class is November 24, last class is December 15

Teens (12 to 16 years old): Tuesdays and Thursdays from 6:45PM to 7:45PM (choose once or twice per week) -Starting November 22nd or November 24

Prices range from $49 to $99 per month.

Click here to see sessions and to register your kids.

More on CrossFit Kids…

CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population. (neurological, cognitive, motor)

Since Late 2004 CrossFit Kids has been Forging The Future Of Fitness and is currently in over 400 gyms in North America, Australia, Europe, Africa, India, Japan and Panama. CrossFit Kids is a strength and conditioning program that is specifically designed for kids and teenagers and helps them develop a lifelong love of fitness.In a group setting, children and teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. With a network of over 2000 CrossFit Kids Trainers, CrossFit Kids is being implemented in preschools to high schools with before-and-after school programs and integration into Physical Education curriculum. CrossFitKids.com contains thousands of archived workouts, video demonstrations and informative articles that provide interested parents or teachers with a foundation for understanding how the CrossFit Kids program can be implemented at home or at school.

CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scaleable for any participant at any level.
What Does this mean ?
This means that, for the most part, no two workouts are the same, so kids and teens never get bored and the novelty of each workout keeps them excited about participating.
The functional movements involve exercises that are fundamental to all things that kids need to do when they play-pull, push,run, throw, climb, lift and jump. All of the movements are taught safely and effectively under the close supervision of thoroughly trained CrossFit Kids Trainers.
When fitness is defined as broad, inclusive and general it means that participants will become well-rounded athletes who will be better at any and every sport that they play because CrossFit Kids doesn’t coach them to be good at just one thing.
Our workouts will increase physical competence in 10 fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
With workouts that are scaleable, CrossFit Kids can equally benefit a person who is less active or an accomplished athlete by tailoring workouts so that each participant is challenged just enough to deliver measurable results and personal athletic progress.

October 29, 2011 in Events by Turbo

Movember: Team CFW

In the past few years, the guys at the gym start looking pretty creepy in November, but it’s all for a good cause.  They are growing mustaches as part of Movember, a movement supporting Prostate Cancer Canada.  The basic idea is that you start clean shaven on Movember 1st, then grow a moustache and raise money throughout the month. You register to participate online at http://ca.movember.com and participate as an individual (“Mo Bro”) or as part of a team.   This year, CrossFit Winnipeg is putting together a team and we’ll raise funds via pledges to our online profiles.  These totals are accumulated to form a team total, which we’ll be able to compare to other teams locally and around the world. Of course, it is much more fun to do as a group, especially when girlfriends/spouses are less than ecstatic about your new “look.” You can also manage your online profile, post progress pics, and leave messages of support to other Mo Bro’s.

October 29, 2011 in Events by Turbo

Elizabeth Challenge

For those of you who would like to measure your progress and experience a mini CrossFit Competition, CFW is hosting a benchmark WOD Challenge.
We will do the “Elizabeth” workout on Saturday, November 5th and again on Saturday, December 17th, after 6 weeks of training hard (and cleaning up our nutrition, right?).

Prizes will be awarded for most improved and and best scores.  Everyone is welcome to do the challenge as part of the regular classes, however, there will be a $15 buy in for those who want to be in the running for prizes.  If you want to officially sign up for the challenge and buy in, register here.

Choose your Division with the help of your coach on Saturday:

Division A: (Rx’d)
21-15-9 Reps
Squat Clean (95#/135#)
Ring Dips

Division B:
12-9-6 Reps:
Squat Clean (95#/135#)
Ring Dips

Division C:
21-15-9 Reps
Squat Clean (85#/125#)
Ring Push-Ups

Division D:
21-15-9
Hang Squat Clean (65#/95#)
Parallette Push-Ups (no mods, full range of motion)

Division E:
21-15-9
Hang Squat Clean (45#/65#)
Push-ups (modifications ok)

Rules and Standards of Movement

In order to be considered for a prize in the challenge, you will need to register and “buy in”.  For the challenge, you will need to choose one of the Divisions and do the same Division at the start and at the end of the challenge, so that we can compare scores.

During the classes, you will be paired up with a partner and you will judge and count each other’s reps.  Coaches can choose any random method to decide who should go first, short physical challenge or rock, paper, scissors?

Here are the standards to look for on the various movements:

Squat Cleans:

In this movement, the barbell goes from ground to the shoulders with the athlete passing through a full squat position while the barbell is racked on the shoulders. The bar must touch the shoulders or chest to be considered racked.  The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees.  More specifically, the crease of the hip must move below the knee cap.  The athlete must stand up with knees and hips fully extended before starting the next rep.   The barbell can be dropped from the top between reps.

Hang Squat Cleans:

In this movement, the barbell goes from the hang position just above the knees to the shoulders with the athlete passing through a full squat position while the barbell is racked on the shoulders.  The bar must touch the shoulders or chest to be considered racked.  The barbell begins between knees and hips of the athlete with arms fully extended.  The athlete must pass through a full squat with hips below knees.  More specifically, the crease of the hip must move below the knee cap.  The athlete must stand up with knees and hips fully extended before starting the next rep.   The barbell can be dropped from the top between reps.

Ring Dips:

In this movement, the athlete starts on the rings with elbows fully extended and lowers the body until the entire shoulder has moved below the elbow and the bicep touches the rings and back up to full elbow extension.  Kipping is allowed for this workout.  The athlete may start by jumping into position, but the full range of motion must be completed without any foot or jumping assistance.

Ring Pushups:

In this movement, the athlete starts at the top of a plank position with feet on the ground, and hands on the rings with elbows fully extended and lowers the body until the entire shoulder has moved below the elbow and the bicep touches the rings and back up to full elbow extension. The athlete may start by jumping into position, but the full range of motion must be completed without any foot or jumping assistance.  Ring height will be set such that the bottom of the ring is 2 inches from the floor for men and 10 inches from the floor for women.  The entire body must move in one piece, i.e. no snaking allowed.

Paralette Pushups:

In this movement, the athlete starts at the top of a plank position with feet on the ground, and hands on the parallettes with elbows fully extended and lowers the body until the entire shoulder has moved below the elbow and the chest moves through the plane of the top of parallettes and back up to full elbow extension. The entire body must move in one piece, i.e. no snaking allowed.

Modified Pushups:

In this movement, the athlete starts at the top of a plank position with feet on the ground, and hands on a bench or boxes or GHD with elbows fully extended and lowers the body until the entire shoulder has moved below the elbow and the chest moves through the plane of the top of the bench or boxes and back up to full elbow extension. The entire body must move in one piece, i.e. no snaking allowed.

October 29, 2011 in Blog, Member Profiles by Turbo

October 2011 Member of the Month: Maxim Greenwood

The CrossFit Winnipeg member of the month for October 2011 is Max Greenwood.  I don’t know many people who work as hard as he does, let alone people in their 60′s.  Max is a runner turned CrossFitter and will be happy to tell you about his “conversion”.  Max is always smiling, no matter what we are doing, he always brings positive energy to the group.  What is so special about Max is that he has an unassuming and patient wisdom that recognizes what others around him need at any given time.  It’s a smile here or a few kind words there, seemingly random, but always when you need it the most.   Max, it seems like you are always thanking CFW, but it’s time we repay the favour: Thanks Max!

Age:  64

Height:  5’10″

Weight: 155

Started On Ramp:  Feb, 2011.

Favourite Exercise/Workout: Pull ups.  Don’t ask me why.  I haven’t a clue.  I just like them.  They make some sort of symmetrical sense to me.

Least Favourite Exercise/Workout: Tire flips.  I’m not very big and I’m not very strong yet.  I don’t think there’s a part of my body that doesn’t hurt during and days after tire flips.

Tell us something interesting or surprising about yourself?  I worked as a bush pilot all over the Yukon Territory,  sometimes making trips into Alaska, N.W.T. and B.C.

What is your favourite hobby, pastime or sport? Favourite sport is Crossfit; favourite pastime is reading (when there’s no Bomber game on); my vocation for the last 35 years has been working with alcoholics and addicts.

What were you doing before CrossFit? I ran 40 miles a week, outside, for three years.

How did you find out about CrossFit Winnipeg?  Fall, 2010 I met a Crossfit enthusiast in their 50′s and they were so trim, fit and happy that I decided to try the free class.  And here I am.

What changes have you seen in yourself or your life since joining CrossFit Winnipeg?  I am faster, more flexible and stronger than I was 20 years ago.  I didn’t think it would show but I saw a friend of mine at a meeting who I hadn’t seen me in 9 months.  Later he said:  “What did you do?  I didn’t recognize you until you opened you mouth and spoke! You look great.”  I had forgotten the changes I had undergone in silhouette, posture, weight-change and muscle tone.

Do you have any special memorable CrossFit Winnipeg moments?  Not doing a dead lift in 3 months and seeing my PR go up 45 pounds; or a thruster in 4 months and seeing my PR go up 60 pounds.  That’s a palpable increase in strength at an age where strength increase is not easily come by.

What advice would you give to a newbie or someone just joining CrossFit Winnipeg?  I have advice for people in their 60′s like me.  Older muscles are relatively dry and brittle, so try to drink at least 3-5 litres of fluid per day.  Also, older muscles injure relatively easily and heal relatively slowly, so sometimes it is wise to lift 40% of PR during a WOD even if younger athletes are lifting 60%  Control your own workout and go for slow, steady, safe improvement.

What is your biggest accomplishment at CrossFit Winnipeg?   Intangible::  Lengthened telomeres.  Readers will have to Google that if they don’t know about telomeres and intense physical exercise.  In simplest words, your life lengthens.  No scientist has yet put an upper limit on how much your life lengthens by.  Telomeres were only discovered by Nobel Chemistry Laureates 2 years ago.  Tangible::  I am fitter.  I am healthier.  I am happier.

October 29, 2011 in Events by Turbo

Halloween WOD & Paleo Treat-Share!

Hi Members!

We realize this is a bit short notice, but CFW would like to invite everyone to wear costumes for our the Monday WOD.  We have a fun workout planned “Dead or Alive”.  Anyone who wants to hang out and have some food, we’ll have a mini-potluck throughout the day.  We’ll have a table set up for those who want to share some paleo treats and recipes.  Costumes are certainly not mandatory, however, if you don’t wear a costume, you should seriously consider bringing a paleo treat to sacrifice to the CrossFit Halloween Gods (aka the coaches, who might decide to be extra cruel on Halloween if they are not properly fed!)

October 27, 2011 in Events, WOD by Lianne

Remembrance Day Team Workout

The gym will be closed except for a Remembrance Day Team Workout at 9AM: Coach’s Choice!

Depending on what’s on the agenda for the Beasts that day, we might do a few hours of open gym…

October 26, 2011 in Events by Lianne

Six Pines Halloween Event October 29th!

Dear CFW Members,

Our smart, strong, fantastic coach Chris has suggested a great Halloween event you should all attend! SIX PINES is hosting the Halloween event starting at 6:30 but we should all meet at 5:30 P.M. this Saturday, October 29th. Admission is $15.00 and it is adult friendly. Check it out  Click here  It should be fun!

With FEAR BY NIGHT, Six Pines also caters to the “older kids” (adults) with their “R” rated Night Time Haunts. Famous Terror Train, Bone-Chilling Twisted Barn of Doom, Raunchy Grizelda and Ozzy will have you in tears; if you are sensitive you are advised to sit those shows out.

Barn of Doom / Terror Train – not recommended for pregnant ladies – enter at own risk
Younger teenagers allowed with parents approval – be warned – enter at own risk

For more information and if you need to coordinate transportation anyone can call Chris @ 226-8154. Maybe once everyone has met up, we can all figure out a place to go for a drink or something to eat…

Hope to see you all there!

October 26, 2011 in Events by Yvonne

Help Us Help Kids in Honduras!

Please read this message from Coach Brad!

Hello CFW!

October 22, 2011 in Events by Turbo

CFW Car Pooling & Ride Share

CFW has members coming from all areas of the city, and many of you use public transit, bicycles and scooters.  With winter coming, we’ve had some requests to see if there is any interest in carpooling or ride sharing to get to the gym.

Please use the comments section to post if you are interested in carpooling, and which area you are from and when you come in for workouts.

October 11, 2011 in Nutrition by Turbo

Tough Love

Warning: What follows is part rant, part wake-up call, but written with love and the best of intentions.   I originally wrote this a while back and held back, deciding that Thanksgiving weekend might not be the best time to post it.  Stangely enough, I had 3 more people announcing that they were “doing the Whole 30″ after I wrote the artice! This wasn’t meant for anyone in particular so please don’t take it personally.  And now for a bit of…

Nutritional Tough Love

-By Tania Tetrault Vrga

When City TV called about the Paleo Diet story, it got me thinking.  He asked me about whether we recommend Paleo to our clients.  I answered that we recommend eating this way, but that we don’t generally use the name “Paleo”,  particularly when addressing new clients.  All our new members get a nutrition package that contains our basic nutrition principals and a recipe book.  We ask everyone to try it for at least 30 days.  After the initial strict 30 days, we recommend trying to reintroduce some of the “banned” foods to see how they feel. This adds an element of self-experimentation and avoids the common, but dangerous trap of turning a lifestyle into a religion.

I started thinking about why we don’t go out of our way to call it Paleo or to give it a name at all.  It also got me thinking about why I get a bit concerned when I hear something like:  I’m going to try the Primal BluePrint, or the Whole 30 or the Paleo Solution.  These are great resources and the authors behind these books and blogs have made important contributions to the popularization of this lifestyle.  I’m happy to see anyone taking responsibility for their health, so these programs are very positive in this way.  What concerns me is the attitude that surrounds these programs, the idea that it is a short term solution rather than a long term lifestyle change.  I’ve been thinking of doing another Real Food Challenge, but it worries me that it takes a challenge or a contest or a game of sorts to get anyone to take responsibility for what they put in their mouth.

Understand however, that there is nothing revolutionary about any of these programs.  They are all essentially the same and they all work.  These programs are also exactly what we’ve expected from you from day 1, from the day you signed up for On Ramp and got your nutrition package.  Sure, there are some minor differences between these programs, and each puts an interesting spin on the primal lifestyle, but they all focus on quality food as fuel for the body. I hate to break it to you, but if you say you have decided to try Whole 30, you just admitted that you haven’t listened to your coaches or tried the CFW nutrition plan, because they are essentially the same.

Everyone is different and it’s your responsibility to figure out what works for you.  You’ve got a pretty good idea where to start, if we really have to give it a name, let’s call it “Paleo”.  So why this need to follow “Super Duper Diet A” or “The Uber Ultimate Nutrition Solution B”?   Why does eating clean have to have a fancy name?  If you do make the decision to “try” Whole 30 or Robb Wolf’s new 30 day solution, then see it for what it really is, i.e. not eating any crap for 30 days.  It’s that simple.  It doesn’t need a name.  Just do it.  And do it your way.  There are plenty of recipes and resources on our website other paleo primal sites.  If you’re not already doing it, why not?  Did you really think that CrossFit workouts alone would make you ripped?  Do you really think that calling it something different will make it work better?

Ok, rant over.  And just in case you’re not clear on what to do,  I’ll spell it out.  This way no one can pretend we never told you so.

1 – No processed foods.  Beware anything that comes in a package and has an ingredients list.  If the ingredients list has more than 5 items, be even wearier (is that a word?)   If you don’t know what some of the ingredients are or can’t pronounce them, forget it!

2 – No grains.  Don’t give me that “but how am I supposed cut out bread and pasta?” bullshit.  Try it for a month and then if you actually do it and you still don’t look and feel better, come and see me and we’ll talk.  And no, whole grains are NOT ok.

3 – No sugar or sweeteners.  I don’t care if it’s agave, honey, stevia, succralose.  Stay away.  Fruit is very nutritious, but if you have insulin management issues (more likely if you are overweight) then you need to keep an eye on the amount  of hidden sugar you are getting from fruit.

4 – No industrial seed oils.  Stay the hell away from trans fats, margarine, canola oil, corn oil, soybean, safflower oil and “vegetable oil”.  If you knew what they do to this stuff you would not touch it with a 10 foot pole.

5 – No Dairy.  There is some dissent in the paleo/primal community about this.  You’ll never know if you can tolerate dairy until you eliminate it completely for at least a month before reintroducing it.  Regardless of how tolerant you are to dairy, ditch all low fat dairy, pasteurized dairy and dairy from conventionally raised cattle.  If there’s one thing dairy is good for (other than making stinky old cheese), it’s putting on weight, so if losing weight is a priority, stay away.

6 – No Legumes and beans.  Again, there is some disagreement on how “bad” these are.  Let’s put it this way, if it needs to be soaked , cooked or fermented to neutralize its toxins (as is the case with soy, lentils, and most beans), then it’s probably not a good idea.  Remember that gas and bloating are not part of optimal health.  If beans, legumes, nuts, or anything else for that matter, cause bloating or gas for you, just don’t eat it.  It’s that simple.

So forget Whole This or Primal That.  Just take responsibility and stop eating crap.  Eat clean non processed foods: meat, fish, vegetables, roots & tubers, fruit and healthy fats.  Do it for yourself, not because a book or a blog told you to (except this blog of course).   Contrary to what some of the websites might say, there is no one program that is going to change your life and solve all of your problems in one fell swoop.  Changing your life is up to you, and it doesn’t happen in 30 days.  See it for what it is – eating clean is fuel, fuel for your body, your mind, your soul.