November 10, 2009 in Team Workout by Brendan Sonnichsen

Wednesday, November 11, 2009

* Remembrance Day Team Workout: CrossFit Winnipeg will be closed Wednesday, November 11th except for a Team Workout at 9:00AM.

First, congratulations Robin on the big rescue! Proud to have you as part of our community. Check out the video from CBC National.

Second, today’s team workout will be in honor of those soldiers who have fallen for our country and in honor of those members of our community who are currently deployed (Cameron and Will). Lest we forget….

October 30, 2009 in Team Workout by Turbo

Saturday, October 31st, 2009

Workout of the Day

Surprise Halloween Team Workout at 9:00am

Interested in Trying the Sport of CrossFit?

Although final dates haven’t been announced, we are expecting that sectionals will be held in late April somewhere in Edmonton for our region. I (Brendan) have competed in two CrossFit competitions now (Great Basin Qualifiers and 2009 Affiliate Cup) and they have been two of the most incredibly challenging and rewarding events I have ever participated in. The sectional challenge is *YOUR* CrossFit Games. A chance for you to come out and find out what you’re really capable of putting forth. If you are interested in competing this year, please email brendan@crossfitwinnipeg.com as soon as possible so I can help make sure you are kept in the loop and so that I can keep tabs on your training.

October 11, 2009 in Team Workout by Turbo

Monday, October 12th, 2009

You don't have to be on the same team to be on the same team - this pic is from the 2009 CrossFit Games and the competitor kneeling on the right just finished the workout and went over to the guy on the rower beside him to cheer him on as he finished the race.

Thanksgiving Team Workout

Workout of the Day

It’s a surprise!

September 6, 2009 in Team Workout by Brendan Sonnichsen

Monday, September 7, 2009

Team workout at 9AM.

Some Things I Learned from “In Defense of Food: An Eater’s Manifesto”

• Eat food. Not too much. Mostly plants. - That is the book in a nutshell and a good manifesto to live by for 99% of us.
• You are what what you eat eats – most of the meats you buy at the grocery store are fed grains which jacks up their Omega 6′s and thereby jacks up yours. This is why we highly recommend supplementing with Omega 3′s – to get the balance back. However, if you choose meats that *don’t* jack up your Omega 6′s (grass-fed/pasture-fed) and wild game, then the Omega 6′s don’t get jacked up so much. You’d probably still do well to supplement with fish oil, but you’ll get more mileage on a smaller dose.
• Eat a wide variety of locally grown plants – Visit the Farmer’s markets to see what’s in season and local
• Grow your own food - he’s got all sorts of romantic reasons why, but in the end it does you good to get out in the Sun for 20 minutes a week and do some gardening. In addition to that you get some almost free food of the high nutrient variety picked at the height of ripeness
• Eat with other people – In the last 50 years meal-time as a social event has seriously deteriorated. Pollan argues that healthy eating habits include preserving the social aspect of meal-time.
• Eat slowly – We’re not talking 100 chews per bite or anything like that…. just take smaller bites and enjoy the flavours. It leads to better digestion, you’ll probably eat less (if that’s a problem for you), and you’ll probably get more time to socialize if you’re applying the previous principle
• PUT YOUR RESOURCES INTO FOOD. This is perhaps the biggest take-away for me. High quality food is worth the investment of money  with long term benefits to your health, performance and short term benefits to your enjoyment of food. Cooking is well worth your time as a stress-reducing activity capable of bringing about some seriously great taste experiences. Couple that with making meal-times social and you’re working toward a very positive social life/home environment.

One Criticism

• He doesn’t see any good reason to eat meat (and also says he doesn’t see any good reason to not eat meat – ethical/religious issues aside). The Zone and Paleo diets have lots of documentation with very good reasons to eat lean, grass-fed, meats…. the biggest being hormonal balance. Are we eating PILES of meat like bodybuilders? Nope… just moderate amounts. I like to see my athletes eating a serving of meat approximately the size and thickness of their hand 5 times per day.

I recommend this book as a light read touching on some of the most important aspects of changing to a whole foods diet. It lacks the sensationalism of most other recent nutrition books and sticks to the basic truths. If you apply Pollan’s principles, add in the Zone “hand principle” (which I will happily show you any day), and top off with a bit of fish oil, you’ve got a great diet (WAY OF LIFE) for optimal performance, fat reduction and long term health!

August 2, 2009 in Team Workout by Brendan Sonnichsen

Monday, August 3, 2009

Team CFW at the 2009 CrossFit Games Affiliate Cup

Team workout at 9AM today!

Upcoming Events:

Saturday, August 8th: Post Workout Brunch, restaurant TBD

We’ll be going out for some post workout fueling around 11:30, please write your name on the board to speak with Smokey Jo if you would like to join.

Saturday, August 29th & Sunday, August 30th: Agatsu Kettlebell Certification

If there is enough interest, Shawn will fly out to Winnipeg to hold this certification on site here at CrossFit Winnipeg.  It is a 2-day certification and includes instruction and test to become certified as a Level 1 Kettlebell Instuctor, at a cost of $400 per person.  Check out Agatsu here. This is a video of Agatsu’s various trainer certifications.  Speak to Tania if interested.

Saturday, September 26th: Fight Gone Bad IV

Fun team workout with all proceeds going to the Prostate Cancer Foundation.  We will register a team for CrossFit Winnipeg.  If you would like to participate, you will be able to register online as a member of our team and begin fundraising by sending emails to friends and family from your personal donation page.

May 17, 2009 in Team Workout by Brendan Sonnichsen

Monday, May 18, 2009

Derek hits a PB on the clean

Team Workout!

The gym is closed except for a team workout at 9 AM. If you haven’t signed-up already, please sign-up in the comments.