November 27, 2011 in Events by Turbo

Closed for the big move

CrossFit Winnipeg will be closed on Thursday, December 1st, 2011.  We are moving to 739 Lagimodiere and will be open for business again on Friday, December 2nd at the new location.

View Larger Map

November 26, 2011 in Events by Turbo

Modown Throwdown

The CrossFit Winnipeg Movember Team has raised over $800 for Prostate Cancer Canada!  So to wind down the month, we’ll be hosting mustached wod on Tuesday, November 29th in the evening…  The Modown Throwdown  (I totally stole the name from our friends over at CrossFit Toronto)

We’re thinking 5PM, 6PM and 7PM classes, as this is when most of our Movember staches come out to play.  We’ll have a few extra mustaches on hand and we hope you’ll all to wear them for the wod.  Photos will be taken and likely posted on the website and facebook, so get your hair did and come out for a fun wod.  Our CFW team members are still accepting donations at:

http://ca.movember.com/mospace/1535068/

November 25, 2011 in Events by Yvonne

Nutrition Seminar: Surviving the Holidays

On Monday, December 12 at 6:30PM CrossFit Winnipeg is offering a free nutrition seminar to get you ready for the Holidays and for FrostFit.  We’ll be reviewing nutrition basics and giving you tips and tricks for eating well during the holidays, without alienating friends and family.  Members and non members may attend this free seminar.

This will be a sit-down seminar and there will be time for and interactive Q & A session at the end of the seminar.

November 25, 2011 in Events, On Ramp by Yvonne

OnRamp #51 Starts Jan 23rd 2012 – SOLD OUT!

On Ramp#51 starts Monday, January 23rd: Mondays,Tuesdays and Thursdays at6:30pm for 4 weeks.
Our On Ramp class is a precursor to our on-going CrossFit Classes. This  12-class program is an “on-ramp” to the “highway” that is CrossFit. This program is designed for those who eventually want to join our CrossFit classes.We will train proper techniques at relatively light loads and intensity, increasing as we progress.
$150 + GST for all 12 classes.
Registration is non-refundable and non-transferable.

CLICK HERE TO REGISTER

November 25, 2011 in Events, On Ramp by Yvonne

OnRamp #50 Starts Jan 9th 2012 – REGISTER NOW, ONLY 1 SPOT LEFT!

On Ramp#50 starts Monday, January 9th: Mondays,Wednesdays and Fridays at 6am for 4 weeks.
Our On Ramp class is a precursor to our on-going CrossFit Classes. This  12-class program is an “on-ramp” to the “highway” that is CrossFit. This program is designed for those who eventually want to join our CrossFit classes.We will train proper techniques at relatively light loads and intensity, increasing as we progress.
$150 + GST for all 12 classes.
Registration is non-refundable and non-transferable.

CLICK HERE TO REGISTER

November 7, 2011 in Training, WOD by Turbo

No Rest For the Wicked

By Rich Thomas

Most people now a days recognize the benefits of exercise and physical activity, but there are those who do not understand the theory of adequate rest. And too often those who do, choose to ignore it because they consider it a hindrance to their training goals. Let me assure you that your rest is just as important as your training.

Not only will the lack of rest impact the effectiveness of your training it can also increase your risk of injury as well as wreak havoc on your nervous system, causing adrenal fatigue.

What’s so insidious about adrenal fatigue is that sometimes there is nothing that clearly stands out in regards to your lack of performance, your body just feels “off”, and you feel off your game. You may feel great going into that workout, but your body just doesn’t react the way it is supposed to.

Your adrenal glands secrete hormones such as cortisol when an excess of stress threatens the body. This is what aids in that “rush” you get in intense threatening situations, and what kicks in you through those tough workouts and intense physical activities.

When adrenal fatigue occurs, your adrenal glands have been so overworked that they cannot secrete enough hormones to react to stressors (both physical and mental).  When you are training for prolonged periods without rest, or training at a intense volume level that is too hard for your body, you can end up over stimulating your adrenal glands to the point where they can no longer function properly.

The Remedy: Rest.

Your rest should have variance as well as regiment. Here are a few different ways rest can be applied to your training.

Rest Days – You should incorporate rest days in your weekly training, I suggest you take at least two of them per week. It is not to say that you can’t do ANY exercise on your rest days either. In fact you may benefit from active rest days. Depending on your training program and level, it can be beneficial to do some light, low intensity exercise on your rest day, like a jog, easy swim or a light row. One day however, should be reserved without any exercise at all. (Don’t be afraid to take an extra rest day either. Listen to your body.)

Rest Weeks - If you’ve never taken a planned rest week before it can be a bit nerve racking. A common misconception is that you will lose progress in your training. This is far from the truth. A rest week every few months gives your body the ability to recover as well as feed that fire, and desire to resume training. Adding a 1 or 2 active rest days is not a bad idea either in this situation.

Deload Weeks- A Deload week should occur in a shorter time frame than you would take a rest week (5-6 weeks). Again this will depend on how you are training, the intensity, as well as the volume.

During a Deload week, you want to reduce the volume of your training and in some cases the load.

So you may do the same weight with far less reps, or maybe less weight, while maintaining the rep count. But by no means should you feel exhausted after these workouts, in fact you may feel a bit unfulfilled.

Sleep – Although the most obvious, it is also the most neglected. You should be aiming for 7-8 hours of sleep. Some of us require a bit less, but going to sleep an hour earlier never hurt anyone. Adequate sleep will ensure proper physical and mental function, as well as great recovery. This could be the tipping point in your fatigue, DO NOT ignore this!

The subject of recovery has different aspects, rest is just one of them, you also need to eat properly in order to have adequate recovery but that my friends ….is another discussion.

One last thing, when was the last time you took a scheduled rest?

–Coach Ninja.

PS from Coach Turbo:

Our group programming includes variations in volume and intensity that act as deload weeks or deload days.  If you follow the Beast program, your rest days are scheduled as well.  Sometimes rest weeks aren’t scheduled, they just kind of happen, because of vacations or illness or sometimes, you just know that it’s time to rest, so you rest. 

I know that some of you like to train Monday to Friday and rest on the weekend.  This is not ideal, but if you choose to go that route, I recommend that you take Wednesday as a deload day, and do mobility class, or simply do the WOD at half volume and half intensity. If you think you need to make some adjustments to your training and recovery, don’t hesitate to talk to your coach about this, they are there to help. 

A good indicator that you might be overtraining?  More than 2 workouts in a row where you are “just not feeling it” and aren’t performing as you should for no other reason. 

Also note that adrenal fatigue occurs in several stages, with full blown fatigue being a very serious health condition that will require some help to resolve, along with some major lifestyle changes, so please speak with me if you think you may be going down that road… 

For many people, particularly those suspecting any stage of adrenal fatigue, 7 to 8 hours of sleep may not be enough, and will need to aim for even more.

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 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…