Coach and Massage Therapist
Tania Tétrault Vrga
Founder & Head Coach
Why I CrossFit: Because it makes me happy.
Favourite workout: Nasty Girls. The first CrossFit video I ever saw was this one (Nasty Girls…[wmv][mov]), of Nicole, Eva and Annie doing the Nasty Girls workout. I remember thinking: Wow! I want to be able to do that… and now I can.
What I love about CrossFit Winnipeg: The people and the culture, it’s a dream come true.
Certifications: Hon. B.Sc., University of Toronto, CanFitPro Personal Trainer Specialist, CrossFit Level I, CrossFit Gymnastics with Jeff Tucker (2009) and Sean Lind (2013), CrossFit Barbell with Mark Rippetoe, CrossFit Nutrition with Robb Wolf, Agatsu Kettlebell Level 1 with Shawn Mozen, Agatsu Kettlebell Level 2 with Shawn Mozen, Agatsu Barbell Level 1 with Willie Albert & Pierre Augé, Poliquin Biosignature Modulation with Charles Poliquin, Biosignature Lab Analysis with Mark Schauss, OPT CCP Level 1 with James Fitzgerald Assessments, Program Design, and Nutrition with Matt Lalonde, Olympic Weightlifting with Alexander Varbanov, Functional Movement Systems Level 1 with Behnad Honarbakhsh, Agatsu Movement & Mobility Trainer Certification with Sara-Clare Lajeunesse, Russian Kettlebell Challenge Instructor Level 1 with Andrea Du Cane, “Reasonableness” workshop with Dan John, Poliquin International Coaching Certification Level 1 and 2 with Derek Woodske and Mary-Pierre Gaudet, Poliquin Instant Muscle Strengthening & Fascial Abrasion Techniques with André Benoit, Fascial Movement Taping, 200 Hour Yoga Teacher Training with Dillon Charest of Source Yoga, Canadian Olympian Christine Girard of Kilophile, Olympic Weightlifting Bulgarian Method Seminar with Ivan Abadjiev and Alexander Varbanov, Adaptive Bodywork Workshop with John Sutherland, CrossFit Kids, Agatsu Masters of Movement 2013 (Toronto) and 2014 (LA), Clare Frank Movement Links Seminar on Janda’s Approach to Musculoskeletal Pain Syndromes, Multiple Provincial Record Holder in Powerlifting 52Kg class, 2 week Olympic Weightlifting Training Camp in Bulgaria with Alexander Varbanov and Ivan Abadjiev.
What’s surprising/interesting about me? I was an athletic late bloomer… I was that kid who always got picked last for teams in the school yard. My brothers made fun of my lack of coordination. I got laughed at for running like a girl.
Coaching Philosophy: A coach’s role is to facilitate the athlete’s journey toward their goal, whether that means simply getting off the couch or competing at a professional level. I firmly believe that a fit person is a healthy person is a happy person. As a coach, my job is to improve the fitness of everyone that comes through our doors, whether it’s a competitive athlete or a grandmother, and thus, make them happier and help them achieve their goals.
#1 Training Goal for the next 6 to 12 months: compete in a Masters weightlifting competition
#1 Power food: my husband’s roast pastured heritage pork with herbs and garlic.
Why I CrossFit: I crossfit because it works. I never get bored and am inspired everyday to do better, lift heavier or go faster. Real work, real results. Oh yeah, its pretty fun too.
Favourite workout: Any barbell complex. It makes me feel like a beast.
What I love about CrossFit Winnipeg: The community, friendly competition and perhaps most of all, the support that other members and coaches give to each other. I also love that it’s a community of like-minded people who have made fitness and health a priority.
Certifications: Certifications: B. A. Kinesiology from University of Winnipeg, CrossFit Level I, CrossFit Gymnastics, CrossFit Olympic Weightlifting, The Outlaw Way – Para Bellum Camp, NCCP Weightlifting Technical Course Level 1, CPR/First Aid Certified, and Olympic Weightlifting seminars with Canadian Olympian Christine Girard of Kilophile (2013) and Alex Varbanov (2013)
What’s surprising/interesting about me? I’m a news junkie.
Coaching Philosophy: To help others through education and physical activity to lead longer, healthier lives.
#1 Training Goal for the next 6 to 12 months: Nasty Girls RX’d
#1 Power food: Sweet potatoes
Favorite workout: Anything with heavy weights or 21-15-9
What I love about CrossFit Winnipeg: People come in to workout with purpose, not because they like saying they went to the gym today. Results speak for themselves.
Certifications: CrossFit Level 1, CrossFit Gymnastics, CrossFit Movement & Mobility, CrossFit Olympic weightlifting, Varbanov Olympic Weightlifting, Agatsu Kettlebell, Agatsu Mobility & CrossFit Judge.
What’s surprising/interesting about me? I’ve played competitive rugby for 8 years, my first position was a “hooker”.
Coaching Philosophy: You pass failure on the way to success, keep putting in the work and achieve your goals. Train. Eat. Sleep. Repeat.
#1 Training Goal for the next 6 to 12 months: Strength and Power
#1 Power food: Bison
Why I CrossFit: So I can slam bars, go tarps-off, roar, and pay homage to our ancestors who were much stronger and harder than us.
Favourite workout: Picking heavy stuff up and putting it overhead.
What I love about CrossFit Winnipeg: Tania shares almost all of my training philosophies. The coaches are smart, strong and friendly. The members want to learn, are enthusiastic, and constantly pushing themselves to new heights.
Certifications: Bachelor of Kinesiology (University of Manitoba), CSEP Certified Personal Trainer, CrossFit Level 1, NCCP Level 1 Football Coach
What’s surprising/interesting about me? I fractured two vertebrae in my neck when I was 16, and was paralyzed for almost a week.
Coaching Philosophy: Society and technology have made it too easy for us to be sedentary and weak; I seek to undo this damage and help get people strong, healthy, and happy. Also technique, technique, technique!!!
#1 Training goal for next 6-12 months: Squat and Deadlift 500, Bench 300, Press 200, Snatch 200, Clean and Jerk 300.
#1 Power food: Deer jerky/sausage, cherry BCAA drink.
Why I CrossFit: I’m never doing just one thing day after day. There are always new people, new workouts, and new goals to achieve. It never gets boring, and I just keep getting stronger. What’s not to love?
Favourite workout: Something with muscle-ups and maybe hand stand push-up, put in some tire flips too, oh and rope climbs.
What I love about CrossFit Winnipeg: Definitely the people. I started going to get fit, and I stayed because of the friendly atmosphere.
Certifications: CrossFit Level 1, Agatsu Joint Mobility and Movement, CrossFit Level 1 Gymnastics, Agatsu Kettlebell Level 1
What’s surprising/interesting about me? I used to be very shy. Anyone who knows me now knows how ridiculous that sounds! And I’m heavier than I look, lol!
Coaching Philosophy: Do it right, listen to what the coaches have to say and have fun with it.
#1 Training goal for next 6-12 months: I would love to attain my press to hand stand hold or acquire more cool gymnastics moves.
#1 Power food: Sweet potatoes! The perfect quick energy food.
Why I CrossFit: CrossFit has given my life sustenance. It has and is helping me to always become a better me. The constantly changing fitness regimen keeps me working on being better and better. It also has reinforced the important of a good physical foundation that will enable me to explore many other practices and sports.
Favourite workout: Benchmark = Annie. Favourite movement = Snatch
What I love about CrossFit Winnipeg: The atmosphere! There is nothing better than walking into a gym and having so many people excited to know you’re in the room to workout with them. It makes your entire workout all that much more worth it.
Certifications: 4yr BA Kinesiology from University of Winnipeg (2015), CrossFit Level 1 (2013) , CrossFit Level 1 Gymnastics (2013), Seminar with Canadian Olympian Christine Girard of Kilophile (2013), Handbalancing workshop with Kirsty Grosart (2014), Craig Liebenson – Prague School of Athletic Development, Part 2.
What’s surprising/interesting about me: My father caught me eating minows when we went fishing when I was really young. We ran out of minows.. No wonder I’m not a huge seafood fan…
Coaching Philosophy: My coaching philosophy is based on empowerment. I want you to leave CFW feeling not only accomplished but also empowered. I want you to feel that you can tackle life outside the gym because you discovered the tools to do so inside the gym.
#1 Training goal for next 6-12 months: Free standing handstand 30+ seconds, 115# snatch (ok that’s two…) – Still working on these!
#1 Power food: Asparagus
Why I CrossFit: Functional Strength and Conditioning training directly applies to the demands on my every day life.
The CrossFit community is full of like-minded people who provide me with motivation to keep working toward my every day goals. The challenge that CrossFit provides gives me the confidence to push beyond my perceived limits. It’s also a lot of fun which keeps me coming back for more.
Favourite Workout: I love a good barbell complex or workouts that simulate real-life scenarios.
What I Love about CrossFit Winnipeg: We have something to offer everyone, no matter your background or skill level. It can (and for many it will) take years of training to master a movement but proper/safe technique is something we all strive for every single day. No matter the modifications or changes we make to suit your needs I can guarantee that in my class you will get a good workout. We also have a very interesting selection of members and I am constantly learning life lessons from them and their experiences.
Certifications: CrossFit Winnipeg Coaching Apprenticeship Program, CrossFit Level 1, CrossFit Mobility Trainer Course, Agatsu Lower Body Joint Mobility and Movement Certification, NCCP Weightlifting Technical Course Level 1, NCCP Weightlifting Technical Course Level 2, Manitoba Fitness Council – Fitness Theory, St. John Ambulance First Aid/CPR, Wilderness Safety and Survival Level 1 (ICSOS), Wilderness Safety and Survival Level 2 (ICSOS), Cold Water Immersion (ICSOS), Land Navigation (ICSOS)
What is surprising/interesting about me: I’ve spent over 2 years traveling, volunteering and working abroad. One of the reasons I started CrossFit was because I like to be the trip planner/guide on many of my hiking adventures. In the event that myself or my companion should sustain an injury I would like to know I have prepared my body to get help or move them to safety.
Coaching Philosophy: I hope to help others learn how to safely push their mind and body past their personal limitations. Teach people how to listen to their own body while becoming a fitter, more competent human. Never stop striving to be better. Consistency is key.
Training Goal: Improve my rest/recovery routine. 3+ Ring Muscle-Ups unbroken.
Power Food: Avocado, Sweet Potato, Steak
Why I CrossFit: It works (really well), it’s fun and it’s badass. I love it.
Favourite workout: I love conditioning, so probably the Fight Gone Mad benchmark. Heavy clean& jerks are fun, too.
What I love about CrossFit Winnipeg: I love Tania’s focus on ordinary people achieving extraordinary fitness. Her programming is extremely varied, never boring, and always challenging. Best of all, the CFW community is amazing. All of the coaches and members are kind, helpful and dedicated. Joining a gym can be super intimidating– especially if you’re going to do something “hardcore” like CrossFit – so it makes me proud that anyone and everyone is welcome and appreciated at our gym.
Certifications: CrossFit L1, Agatsu Kettlebell L1 and CrossFit Mobility.
What’s surprising/interesting about me? I’m double-jointed, which was very cool in grade 2, but not as cool as an adult.
Coaching Philosophy: To lead by example, inspire new members to keep fighting, and find creative ways to help the CFW community get better, stronger & faster.
#1 Training goal for next 6-12 months: More consistency in advanced gymnastics movements, especially muscle ups. I also want to walk on my hands, which is the ultimate CrossFit party trick.
#1 Power food: Coffee with butter/MCT oil.
Why I CrossFit: Its fun, challenging and you get results
Favourite workout: Sprint intervals – either running or rowing
What I love about CrossFit Winnipeg: Definitely the people. The camaraderie and respect between everyone that steps into our gym is truly inspiring.
Certifications: CrossFit Level 1, CrossFit Mobility, Agatsu Kettlebell
What’s surprising/interesting about me? I’ve worked at the same company for 28 years. (I’m older than I look ha ha)
Coaching Philosophy: Technique, Consistency, Intensity
#1 Training goal for next 6-12 months: Freestanding handstand hold
#1 Power food: A steaming mug of freshly brewed coffee. Can’t do 6 am without it
Why I CrossFit: To get stronger everyday and continually be active and useful as I get older.
Favourite workout: Anything with squats, cleans and double unders.
What I love about CrossFit Winnipeg: The cammraderie amongst members and seeing each person achieve their goals as a direct result of the effort they put in.
Certifications: CrossFit Level One Trainer, CPR Level C and Standard First Aide
What’s surprising/interesting about me? While I love training and participating in CrossFit classes I am the first to whine and complain during the workout.
Coaching Philosophy: To see the expression of joy and disbelief on the face of someone that just completed a movement or lifted a weight that they never thought they could is both an amazing accomplishment for them as well as myself. Train hard and continue to enjoy what you do.
#1 Training goal for next 6-12 months: To make conditioning and gymnastics skills a priority.
#1 Power food: Donuts… seriously.
Why do you CrossFit? Sweat equity!! It gives me a strong anchor which allows me to take on life’s challenges without being pulled away from who I am. It challenges me in ways other sports didn’t and, in doing so, it improved my performance in the sports I still play.
What can you provide as a coach? I can provide knowledge in many sports and help develop you athletically.
What’s your Favourite Workout? Rowing, and a good heavy clean and jerk.
What do you Love about CrossFit Winnipeg? It’s my home away from home. I feel comfortable in this place.
Certifications: Crossfit level one. Agatsu Upper Body Movement & Mobility certificate.
Is there anything interesting about you? I have a Manitoba record in track and field: 50 meter hurdles which still stands since 1997 (I’m old). Made the cut in the Manitoba open 10 pin bowling (2015). My highest game is 290. I represented Manitoba in Las Vegas for flag football in 2008 and 2009.
Anything else? I can play the bagpipes!!
What’s your Coaching Philosophy? Train with a purpose, to help you achieve any goals you may have. Build confidence training so you can have confidence living. To move and play pain free.
What’s your Training Goal? Increase my mobility in my shoulders and hips
Any Power Foods you recommend? Homemade chilli!