If you’re looking for information on the 204 Legends program, we’ve collected it here. We’re thrilled that you’re interested, and we’ve laid everything out below to help you learn more about the program.
Location: 483 Berry St. between Silver and St. Matthews, two minutes from Polo Park. We’re right beside d.a. Niels Kitchenware, and its owner is one of our Legends clients. There’s one-hour street parking in front, and we have a lot in the back.
Phone: 204-880-1001 (If we can’t answer the phone because we’re coaching a class, please leave a message and we will return your call as soon as we can)
Training sessions: Weekdays at 10 a.m. Tuesdays and Thursdays at 6 p.m. (with a membership, you can come to any Legends training sessions on the schedule and are not limited to one slot or day).
Introductory cost: $105-$210 for two or four one-hour one-on-one intro sessions ($52.50 each) in which a qualified coach will learn about you and your goals while teaching you everything you need to know to get started. Some clients are ready to go after two sessions, but others really appreciate a few extra hours getting comfortable with the coach and the movements. We evaluate each client and recommend the path that will best help that client accomplish his or her goals, and we never rush people into group classes. We want you to feel totally confident and comfortable. Additional sessions are available if a client prefers personal training.
Legends monthly rate: $105 (GST included) for 2 classes per week or $126 (GST included) or 3 classes per week (Monday or Tuesday, Wednesday, Thursday or Friday)
Credentials: All our coaches hold a wide variety of well-regarded fitness credentials. You can view the biography and credentials of each coach on our Staff Page.
Availability: We currently have space available, and we will add more coaches as needed to preserve a low coach-to-athlete ratio.
Video: CrossFit 204 Legends
Introductory Sessions Description
To begin, an athlete spends two to four sessions one-on-one with a coach to learn movements and address any mobility issues or other concerns. A bit of stiffness or an old hockey injury are common at this age, and we can work around them as we learn about the athlete.
When necessary, we work with athletes’ health-care providers to ensure all activity is safe and reasonable. We’ve found doctors are ecstatic that their patients want to be more active, which helps them improve quality of live and positively affect health markers including blood pressure, cholesterol and weight. If your doctor has made recommendations about your activities, please let us know. We always defer to your care provider and work closely with doctors, physiotherapists and athletic trainers to ensure you’re getting all the attention you need.
Training Session Description
Make no mistake: the members of our Legends crew certainly care about improving and getting stronger and faster, but it’s all about fun, vitality, community, and long-term health and function. We are looking to add vigour to your life and help you do the things you want to do.
We use functional movements with our athletes, meaning we teach them how to move properly. You’ll learn how to stand up and sit down using the correct muscles. We’ll teach you how to brace your core when picking something up. We’ll safely elevate your heart rate to improve your cardiovascular system. And you’ll have a good time.
If a client has an old injury or a mobility concern, we simply modify movements and apply very moderate amounts of intensity. Intensity might be slowly squatting to a box with only body weight as resistance to start. That level of intensity might slowly increase to include a small dumbbell as resistance, and we might remove the box at some point. Then we might add a light barbell, and then a heavier one after that.
The idea is progressive overload with strength work, and we take the same approach with conditioning. Walking briskly might become running, which might become pushing a sled or using a rowing machine.
The overall goal is safely improving both strength and conditioning. And “intensity” just means “a little further than yesterday.” We are not taskmasters. We are fitness professionals who are 100 percent invested in your long-term health and fitness. Is the work challenging? Yes, but it’s tailored to your needs, and the results will make the work very worthwhile. We apply these same principles to the mobility and flexibility work that’s included in every class.
An example of an entire session is below. Don’t worry if you don’t know what the movements are. You will learn them in your introductory sessions. All workouts are led by a qualified coach. You will receive constant instruction and supervision.
- Rowing warm-up
- Core work: 3 sets of 10 lying leg raises
- 10 minutes of various hip-mobility work
- Back squat: 4 sets of 6 (modified as needed)
- Group shoulder prehab including work on the deltoids and external rotators
- Conditioning circuit: 3 rounds of a 250-m row, 15 ball slams (12 lb.) and 15 Russian kettlebell swings (15 lb.)
Interestingly enough, this workout could easily be scaled up to provide a challenge to our top athletes. That’s the beauty of CrossFit: it can be tailored to any athlete.
The best part of all is that the body of a senior athlete responds like the body of a younger athlete, if slightly more slowly. We can improve levels of strength and conditioning, and we hope to help our older athletes retain muscle mass, increase bone density and improve their cardiovascular systems—all things that will help people live a healthy life and avoid injury.
Results don’t come instantly, but they will come steadily in you attend regularly. You can speed up the process by addressing your diet. Very simply, reduce the amount of sugar and processed carbohydrates in your diet and eat more vegetables. A person’s diet is more complicated than that, but we’ve found that simple advice helps bring about dramatic changes. We advise you to track your sugar intake for a week, then identify places where you can easily reduce it.
You can expect a little initial muscular soreness as you start the program, but know that slightly sore muscles are normal and to be expected. You’re “waking them up.” Should any joint pain occur due to old injuries or a lack of flexibility, we will adjust the movements for you and work with your care provider. We never push through pain and will always make you comfortable with every movement.
As you train, you can expect strength levels to increase, and we’ll keep track of them so you can see for yourselves. These gains are steady, and in some cases they are dramatic. You’ll also improve your conditioning. Very quickly, a flight of stairs will be no problem, and you’ll notice the walk to the car with groceries is easier. Grandchildren will feel lighter. Posture will improve.
Your doctor may also notice other improvements. Our clients generally see improved blood work, and weight loss is common. Osteoporosis can also be prevented through regular strength training, and risks of heart disease and other ailments can be reduced through fitness.
But don’t take our word for it. Ask our current clients. They will tell you exactly why they train with us, and their words should carry more weight than ours. We base our reputation on the satisfaction of our clients.
See you in the gym!
If you have any questions, please call Crystal at 204-880-1001, or email Info@CrossFit204.com.