May 18, 2012 in Events by Turbo

Walk to Cure Diabetes

June 10 is the annual Walk to Cure Diabetes.  Many of our members may not know that my daughter Emma has Type 1 diabetes.  Type 1  results from autoimmune  destruction of insulin-producing beta cells of the pancreas.  Because of this a parents we have to emulate the pancreas in order to keep Emma’s blood sugars in range and in turn keep her alive by testing her blood sugar numerous times a day, counting and calculating carbohydrate to insulin ratios, and administering insulin with needles.

 https://jdrfca.donordrive.com/index.cfm?fuseaction=register.start&eventID=1189

May 14, 2012 in Blog, Events, Team Workout, WOD by remps

May Long Team WOD

Due to the long weekend there is a slight change in the schedule for Monday May 21.  We will be having a team workout at 9am instead of the regular classes.  Coach Anna and Chris will surprise us with a fun workout, all members are welcome!

May 11, 2012 in Blog by Turbo

CrossFit For Choices Event Update

We’ve had a bit of a change in plans for tomorrow’s events.  Here’s an updated version:

WOD 1 – Don’t Tread On Me

5 Minute Time Cap:

Burpee Broad Jump length of gym

Then, AMRAP Team Tire Flips

After each tire flip all 4 members of the team must jump/step up/roll into the middle of the tire and then jump/step up/ roll out of the tire before proceeding to flip again.

WOD 2 – Girls’ Night Out

This event has 3 parts, for time, inspired by 4 Benchmark Girls wods (Grace, Karen, Helen, Annie).  The teams must complete each Girl before moving to the next Girl as a group.

Part 1: Grace
The event starts with 3 bars for each team:  35/65/95 and each team must complete 30 reps at each weight of ground to overhead anyhow, with 1 person working at a time, in any order.  Female only teams have the option of using the 65lbs bar instead of 95lbs.

Part 2: Karen
Then the team moves to the wall ball area for 150 Wall Ball Shots for time with 1 person working at a time.

Part 3: Helen & Annie
Then team moves to the pullup station.  As a team complete the following with only one person working at a time.
100 Pullups
200 KB Swings @35lbs
300 Situps
400 Double Unders

Scaling & Modification Options will be discussed at the event.

Click HERE for the tentative Heat Schedule for Saturday’s CrossFit For Choices Event.  We have a few teams who haven’t gotten back to us so we’ve scheduled them just in case.

May 10, 2012 in Blog, Events by remps

Skins Event

Skins will have a booth set up in the lobby where you will be able to try on sizes, inquire and learn about the product and make purchases if you like at %50 off the retail prices.  Skins is a line of compression gear that helps with performance and recovery.

There will be a rep here from 10:30am until 1:30pm on Saturday, May 26th -  no need to sign up just show up!

May 6, 2012 in Blog, Training by Turbo

CFW House Rules

As our membership grows, we want to continue to provide a clean and organized facility, and to make sure that classes run smoothly.  We’ve revamped our House Rules to reflect the needs of the group. These will be posted at the gym and enforced with burpees as needed.

House Rules

1. Be On Time
CrossFit incorporates many technical movements, so it’s important that you’re on time to participate in the warm-up to ensure your body is ready for the Workout of the Day.  Be mindful that one late athlete can delay the entire class, throw off the coach, and ruin the experience for other athletes.  Any athlete arriving more than 5 minutes late may not be allowed to join the class.

2. Sign-Up for Class & Cancel if you can’t make it       
Registering online for class guarantees your spot in the class.   It allows the coach to see your history and injuries and to prepare their class based on who is attending.  We cap our classes so that each athlete can get the attention they deserve.  If a class is full, non-registered athletes will not get a spot in the class, as this is not fair to the other athletes in the class.  If you cannot attend a class, make sure you cancel your reservation online or call us so that we can open up the spot for other athletes. If you do not use a computer advise the reception staff and they will reserve your classes for you.

3. Let Coaches Coach     
We love our team environment and community atmosphere where members’ look out for each other. While support is great, giving technical advice and coaching is not. We have experienced coaches who know what they are talking about and it’s their job to inform, instruct and coach technique.  Only the coaches write on the leaderboard. If you want to get on a leader board, you MUST have a coach validate your score.  If no one saw it, it didn’t happen.

4. Be Coachable 
Many people enter the gym with predisposed ideas of what weights they should be lifting or try to match somebody else. Our aim is to ensure you’re perfecting the movement first, and then increase the intensity. We ask all members to respect our judgment.  We are not trying to hold you back, we just want you to progress in the most safe and efficient way.  Perfect the movement first, then intensity.  Follow progression guidelines and benchmarks, which are meant to prevent injuries and overtraining.  Listen to coach’s instructions, don’t talk when coach is instructing.

5. Respect the gym   
CrossFit Winnipeg is your gym, please treat it as such. Put equipment back where it belongs after use, including weights, boxes and mats. Hang bands and ropes on the designated hooks. Wipe down mats.  Pick up your used tape, pens, notebooks, scrap papers, chalk, band-aids, water bottles, food and sweaty clothes.  Do not bring any personal belongings in the main gym area.

6. Respect the equipment
Respect your equipment. Drop as a last resort. Dropping weight is not a convenience.  Bumpers are designed for emergency dropping. If you are dropping every other rep of Fran you probably are using too much weight. Control the load, don’t let the load control you.  NEVER drop an empty barbell or a barbell with single 10lb plates. Do not drop kettlebells or dumbbells except as a last resort.

7. Learn How to Count  
No one cares what your score was.  Everyone cares if you cheated. Be honest with everyone else, and be honest with yourself.  You know what full range of motion is, so there’s no excuse for consecutive poor reps.   If you lose count, start from your last remembered rep.  If you know you have trouble keeping count, tally it in your journal, not on the floor with chalk.

 8. Be Part of the Team   
Our fitness program is built around creating a community, where athletes participate in our programs, where they have the benefit of support, coaching, camaraderie and friendly competition.  If you have specific goals, are training for a certain event or competition, or require a rehabilitation work, we can adjust the group workouts accordingly, or design a program for you, just contact Tania to set up an appointment.  The On Ramp room is perfect for doing additional skills or rehab work we have assigned to you.   If you would like to make up a WOD you missed or try out a different WOD for fun, please do so during Open Gym. 

9. Welcome New Members
We can all remember our first experience with CrossFit, especially our first time with a large group.  It can be intimidating if you’re fresh from On Ramp and don’t know anyone.  Make new members feel welcome.  Remember, we’re not just a gym – we’re a community! Extend your hand in friendship and introduce yourself to every new face in your training group.

10. Report Injuries    
Everyone gets a minor injury at some point, so if you do have an injury we want to know about it, however minor it may seem.  If you are injured during class, fill out an incident report with the coach.  Tell the coach about any other injuries so that we can help design a specific rehab program, or refer you to a relevant health professional. It also allows us to adjust your session so that we’re not putting additional strain on your injury.  If your injury requires time off training, immediately send an email to memberships@crossfitwinnipeg.com. If you do have an injury, check the website for the WOD to make sure that you can accomplish most of the movements.

11.  Child Safety  
Children are not allowed unsupervised in the workout area and on equipment during adult classes.

12. Be Positive      
The workout is the workout and we will do our best to modify accordingly.  Whining, about the workout, or about your performance, is not acceptable.  Embrace the challenge with a smile.  What you feel, what you think, what you say will manifest in your workout and the workout of your fellow athletes.  You choose your attitude and it is contagious, so choose it well.

13. Take ownership of your Fitness    
We only control 1 hour of your day.  What are you doing with the other 23 hours?  It’s not enough to just show up.  You need to eat, sleep and recover properly!  We can’t get inside your body to see how you’re feeling and how you’re recovering.  Don’t complain that you haven’t reached your goal if you haven’t made that goal a priority, both inside and outside of the gym.  Make the commitment and we’ll give you the tools so that you can take ownership of your health.

May 4, 2012 in Blog, Events by Yvonne

Wildfire Farms May 23rd

Please place your order for Wildfire Farms. They will be coming to CrossFit Winnipeg On Wednesdays May 23rd 2012 at 5:30 to 7:30PM!

May 3, 2012 in Blog, WOD by Turbo

Welcome Quinn & Kyle to the CFW Coaching Staff

CrossFit Winnipeg is proud to announce that Kyle Wilzer and Quinn Taylor have officially accepted coaching positions as part of the CFW staff.  They have been shadowing On Ramps and regular classes for several months and have worked tirelessly to hone their coaching skills.  They have earned leadership of their own classes and you will be seeing even more of them around the gym.   Both Quinn and Kyle have been long time members of CFW and have shown their passion for CrossFit and fitness in general. You can have a look at their profiles on our Staff page.

Welcome to the team!

April 26, 2012 in Blog, Events, Nutrition by remps

Nutrition Seminar

This is your chance to learn more about the Paleo diet, how to transition into the Paleo lifestyle, how to chose good quality foods and pre and post workout nutrition. There will be a Q and A to follow so bring those questions!

Please bring your friends and family to this event on Monday May 14th at 7PM. It is free of charge and you don’t need to sign up just save the date and come on down!

April 20, 2012 in Blog, Member Profiles by remps

April 2012 Member of the Month: Derek Berthelette

I don’t know many people who wouldn’t see this and say “who’s that?” Most people know him as the baker of CFW and a great one he is, but more importantly, he’s a dedicated and extremely hard working athlete.
From the day he came out of On-Ramp, our member of the month Derek has put in what it takes to excel in his sport.  Always asking questions, staying after classes to work on skills and bringing us treats on a regular basis Derek is a great example of what makes us the community we are at CFW.
No matter what the workout of the day is, you can see the fire in his eyes and see that he puts 100% into everything.  Great job Derek, keep up the hard work, because as you know already, it pays off in all aspects of life!

Age: 30 yrs old

Height: 5ft 11″

What is your favourite exercise? Rope climb

What is your least favourite exercise? It would have to be double unders, because I can’t do them yet.

Tell us something interesting or surprising about yourself. I guess I’ve been out of school, working full time since I was 16. That’s a little surprising to some.

What is your favourite hobby/sport? CrossFit. I’m new to it but I’m hooked.

What were you doing prior to CrossFit?  I worked on an oil rig in Alberta. Not much time for sports/gym but It was a little like CrossFit at times.

How did you find out about CrossFit Winnipeg? I found out about CFW from a friend of mine who trains at another CF box.

What has been your most memorable moment at CrossFit Winnipeg? So far it would have to be Frost Fit. I knew right then and there, I wanted to do this!

What changes have you seen in yourself or your life since joiningCrossFit Winnipeg? There are huge changes in every aspect of my life. I’ve lost weight, gained muscle, I sleep better, eat better, live a healthier life in general

What advice would you give to a newbie or someone just joining

CrossFit Winnipeg?  My advice would be, give it your all every time you walk through those doors and you will see results.

What is your biggest accomplishment at CrossFit Winnipeg?  My biggest accomplishment since joining CFW is the way I feel. I’ve never felt better!