December 20, 2011 in Events, Team Workout by Turbo

New Year’s Day Team Workout

This one promises to be EPIC!  Start off the year right with a team workout at CrossFit Winnipeg.  Meet all the members who train at different times and experience an awesome community.

The gym will be closed except for this Team WOD at 2pm!

December 20, 2011 in Events, Team Workout by Turbo

Boxing Day Team Workout

We thought we would switch things up a bit and do our Holiday Team WOD at 2pm instead of 9AM.  All members are welcome.  This promises to be a good time, and a great opportunity to meet other members that train different hours.

December 20, 2011 in Events by Turbo

Closed For Christmas Day

Sorry guys, we’ll be closed on Christmas day, but we’ll be reopening on Boxing Day for a Team W0rkout at 2PM.

Back to regular hours on Tuesday, December 27th!  One month till FrostFit!

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.

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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.

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 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.