Browsing all articles by Turbo
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Posted February 12, 2012 in Testimonials by Turbo

Dale

Thanks to you and the coaches I had the chance to workout with during my stay in Winnipeg. (Your coaches) spent some quality time with me and gave some great coaching that immediately improved the movement for me… As a drop in I was so thankful and impressed. When I return to Winnipeg Crossfit Winnipeg will be my home away from home… .

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Posted February 12, 2012 in Testimonials by Turbo

Regan

I can’t even describe how grateful I am to have discovered CFW! .

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Posted February 12, 2012 in Testimonials by Turbo

Nicole

One of the things I love most about our community is that is doesn’t matter who you are, what you do, how much money you have or not have, how educated or fit you are…once you walk in the CFW doors everyone is treats each other equally and with respect. Integrity, community and strength (mental & physical) is the foundation of what we do. .

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Posted February 11, 2012 in Testimonials by Turbo

Steffen

Great coaches, great people, good times. .

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Posted February 11, 2012 in Testimonials by Turbo

Big Mig

2 years ago the doctor wanted me to take cholesterol medications and I was diagnosed with Type 2 diabetes. At my last doctor’s visit, he was shocked;  all my blood work was perfect! Beating all the odds health wise -  that is huge for me…  thank you sooo much CrossFit Winnipeg! ..

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Posted February 10, 2012 in Testimonials by Turbo

Nicole

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…  The coaching staff at CrossFit Winnipeg are fantastic, fun, and have your best interests at heart…   Be prepared to have more fun than you’ve ever had going to a gym. .

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Posted February 10, 2012 in Testimonials by Turbo

Juliet

My CrossFit experience was so awesome!! I don’t think I’ve ever been around that much genuinely positive energy in my life! Everyone was so gracious and helpful, and at the end of On-Ramp I really felt I could do anything!! Your entire team, male and female, have such enviable physiques and I know I can get there, too, so thank you for what you guys do and for what you provide. .

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Posted February 10, 2012 in Blog, Member Profiles by Turbo

February 2012 Member of the Month: Karren Allen

There are people in the world who take care of places, objects, projects, people, all sorts of things really.  And there are people in the world who take care of their own shit.  What I mean by that is that they’ve figured out how to prioritize themselves while still being there for others.  These are people who, at one point or another, had a moment of clarity and made a decision to change their lives for the better, and never looked back.  Our member of the month is just one of those people.  For those of you who haven’t had the chance to train with her, meet Karen Allan.  Karen works hard and reaps the benefits.  Behind Karen’s tough,  no nonsense, hard-working attitude is a real sweetheart.  The photo on the left is an amazing transformation – most of it done on her own, out of sheer determination.  Looking good Karen!

 

Age: 51
Height: 5’6”
Weight: 160’s aiming for 150’s
What is your favourite exercise or workout?  Love deadlifts, rowing, situps. I secretly love the competitiveness that it brings out in me.
What is your least favourite exercise or workout?  Rope climbing, which is one of many, many things I can’t yet do. 
Tell us something interesting or surprising about yourself?  I’ve lost 120 lbs over the past 3 years, almost 30 since starting crossfit.
What is your favourite hobby, pastime or sport?  Cycling.
What were you doing before CrossFit?  I cycled lifelong, started walking on a regular basis a few years back then added running.
How did you find out about CrossFit Winnipeg?   I heard about crossfit through a friend’s daughter in Alberta.  Googled it and found Winnipeg Crossfit.  “Nasty girls” was the first of many videos I saw in my internet prowling. Somehow I was drawn to the barbells…
What changes have you seen in yourself or your life since joining CrossFit Winnipeg?  Increased strength, stamina, better posture, braver to try new things, I tried standup paddleboarding this past summer, I know I never would have tried it before… so fun. I eat healthier and have incredible amounts of energy, more now than I ever remember in my life.
Do you have any special memorable CrossFit Winnipeg moments?   When I felt how heavy 120 lbs feels to pick up; I used to wear that. Talk about a weight vest!  Also deadlifting over 200lbs, it feels awesome to be strong.
 What advice would you give to a newbie or someone just joining CrossFit Winnipeg? Just try anything and don’t worry about the numbers, times or scaling. Listen and ask questions to the coaches. The community here is great. I would never work out this intensely without the people.
What is your biggest accomplishment at CrossFit Winnipeg?  I feel strong, healthy and energetic and I plan to stay that way. I used to have chronic knee and foot pain when I was unfit and heavier. That is completely gone. Now I just have aching muscles from the last WOD.
 Also, lengthened telomeres, (thanks Maxim).
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Posted February 6, 2012 in WOD by Turbo

Tuesday, February 7, 2012

A. 3 sets:
Pronated Strict Pullup @ 31X1; 3-4 reps; rest 1 min
Seated DB Press @21X1; 6-8 reps; rest 1 min
IYT drills on rings; 8-10 reps each push and pull; rest 1 min
B. 5 Sets, every 3  minutes for 15 minutes.
10 Fast BB Push Press
10 burpees
rest/walk the remainder of the 3 minute interval.

A. Modify load and difficulty to create a challenge for the rep scheme.
B. Choose weight that will allow you to do all sets unbroken, but still create a challenge.  Do each round as quickly as possible and aim to keep the pace consistent throughout.

Please post results to comments.

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Posted February 5, 2012 in WOD by Turbo

Monday, February 6, 2012

A. 3 sets:
10-12 Bulgarian Split Squats per leg; rest 1 min
10-12 Strict Hanging Leg raises; rest 1 min
B. Every 2 minutes for 14 minutes, i.e. 7 Rounds:
5 Ring Rows
10 Air Squats
5 Pushups
10 KB Swings

A. Split Squats can be loaded or unloaded, dumbbell or barbell, coach will suggest the best version to suit the rep scheme and skill level.  Hanging leg raises without a kip, advanced should aim to go all the way up to the bar.
B.  Set the buzzer to go off every 2 minutes and do each round as quickly as possible and then rest for remainder of the 2 minutes in preparation for the next round, aiming to maintain your pace throughout the workout.  Make the ring rows challenging.  Aim to be in a horizontal position if possible.  Scale pushups as needed but prioritize range of motion and midline stability.  Perfect squats please.

Intro Class at 6:30, do part B of the WOD and scale reps and movements as needed.

Please post results to comments.

 

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