204 Blog

Zombie jokes no longer acceptable.

I turned 40 this year, and I finally started planning to die.

The topic of life insurance hadn’t really crossed my mind before, but suddenly it seemed like a big-boy issue that needed to be addressed. So I talked to a series of financial advisers and did a lot of reading about how life insurance works. None of the details matter, except one: Life insurance is not for you but for your family. You don’t get to use the money. You’re dead.

Lots of people have life insurance; they want to care for their families after they meet their end. Lots of people have health insurance, too; they want to ensure they’re financially secure if something bad happens and health deteriorates. Travel insurance, car insurance, home insurance—they all work the same way: Money comes after something bad happens.

I recently had a cup of coffee with one of our long-term members, and he talked to me about his life plan, which involved making good decisions that would help him live as long as possible. This conversation wasn’t about planning for bad events but preserving good things—planning to live rather than to die. What an amazing idea.

We certainly can’t prevent all bad things from happening, but when it comes to health, we can prevent a lot. For example, just by achieving a healthy weight, you will significantly reduce your risk for Type 2 diabetes, heart disease and stroke, some cancers, high blood pressure, osteoarthritis, breathing problems—the list goes on and on.

If you’re reading this, you’re interested in fitness. You are or have been a member of our gym or you want to learn more about fitness through this newsletter. That means you’re already thinking about prevention: Exercise builds muscle, strengthens bones, improves blood work, reduces stress, eliminates fat and so on. These are all good things that will help keep you out of the doctor’s office and the hospital.

But exercise isn’t enough.

At our Sept. 14 nutrition seminar, I used this analogy: If you’re trapped in a room with two zombies and you kill one, do you still have a problem?

The answer is chasing you.

Health is like that. Exercise is an amazing thing, and since 2009 we’ve focused on learning how to use it to make you as healthy as possible. Now we’re focusing on combining that training with an improved diet—we’re going to kill both zombies.

If you work out and eat better, you’re going to save yourself from a lot of bad things, and you’re less likely to need life insurance before you’re very old. But you need to kill both zombies before you’re as safe as possible. Eat well without exercise or train well but eat poorly and you still have half your problems.

We’re committed to killing both zombies, and we’ve invested heavily in the nutrition side of our business. That includes both training and equipment. With that in place, we’re launching our most comprehensive nutrition challenge ever: The 204 Lifestyle Nutrition Reset runs Oct. 1-28.

We’re going to use an InBody scanner to collect your data at the beginning, then we’re going to help you improve your diet for four weeks. Then we’ll scan you at the end so you can see what happened. And after that, we’re going to keep talking about nutrition throughout the year so we can help you be as healthy as possible for as long as possible.

You should probably look into life insurance and plan to take care of your family when you pass on. But before you do, I’d encourage you to focus on improving and preserving your health.

Stay active, train hard, optimize your diet, kill zombies and do everything you can to live a long, healthy life.


WOD: Swim 750, bike 20 km, run 5 km. Great work, guys!

tester-igThanks to everyone who signed up for Fitness First!

If you missed out but still want in, talk to Crystal, and she can slip you in past the deadline.

If you have your card in hand, here are the details once again:

You need to work out 24 times–4 times per week–over the next six weeks to fill the card and earn the prize.

Workouts at the gym count–be sure to give your card to the coach and ask for a punch whenever you work out (maximum 4 punches per week).

But we know many of you are out and about enjoying the weather and sometimes can’t make it to the gym, so outside-the-gym workouts count, too. All you have to do to get credit for the workout is post a picture or video to Instagram, note what you did and tag @crossfit204. Then punch your card yourself if you’re away or bring it in and get a coach to do it. (Max 4 punches per week–but you can do more than 4 workouts!)

For example, Coach Dave did today’s workout in his basement and posted it to Instagram. Jeremie has also documented his on-the-road training with a kettlebell. Running and swimming cycling count! Dock workouts count! Moving a giant pile of wood for time counts! Count anything that shows you’re committed to staying fit over summer!

Remember to tag @CrossFit204 so we see the post! We’ll comment, like and share.

Need workout ideas? Click here.

After Aug. 12, hand in your completed card to receive a prize.

If you have any questions, talk to Crystal!

 

crossfit-204-open-171-kh

crossfit-204-open-171-khOur newsletter is out, with a new story from Kelly! Click here to view it!

Existing members: The newsletter has been sent to you already (check all your folders).

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CrossFit 204 Info


During your run, remember the phrase "heels to butt," even when you're fatigued.

During your run, remember the phrase "heels to butt," even when you're fatigued.We’re excited to announce CrossFit 204’s Run club!

April 30-June 4 – Sundays at 10:30 a.m. at CrossFit 204 (rain or shine!) with Coach Graeme Young
One workout to be done on your own at your convenience programmed by Graeme
Cost: $66.15


 

As most of you know, running is a cornerstone of our training whenever weather allows. There is nothing more functional than being able to move your body efficiently for a distance.

Most of us can grind through a running workout whether we have good technique or not, and some of us have an idea of how to pace ourselves, but most of us are just hoping to squeeze under that time cap. Many of us have never been taught how to run or how to get better at it. And while we have some athletes who enjoy running, we know many of you skip running workouts.

This is your chance to improve your fitness!

crossfit-204-gt-17-5-thruster-gy-3

Starting April 30, longtime member Graeme Young will be leading us through running workouts designed to improve your 1-mile time. Graeme has specifically selected this distance for its applicability to CrossFit workouts. If you get faster over 1 mile, you can expect to improve your time on a host of workouts, including Helen, Nicole and Nancy.

The goals of the program: increase running economy, speed and enjoyment.

Many of you have noticed Graeme is unbelievably fast, but you might not know he’s an accomplished runner who finished 19th in the 2015 Manitoba Marathon. He also has experience coaching runners at an amateur level. We’re thrilled he’ll share his time and knowledge with us.

To register, click the button above!

crossfit-204-17-2-bear-4-204open
crossfit-204-17-2-bear-4Thank you to everyone who made the Open such a special event this year! We really appreciated your participation, spirt, sweat and camaraderie. We’ve never had a better time doing the Open.

 

Special thanks go to captains Maegan, Michelle, Paul and Shawn for leading the charge. Thanks also go to McPhillips Toyota, Mrs. Bowes Bubbles and Reebok for some great prizes. We’d be remiss if we didn’t mention Chris Cooper of CrossFit Catalyst, who invented the Intramural Open and encouraged us to use his idea this year.

 

Finally, we’re proud of each of you. You guys were great, and we can’t wait to see what else you’ll accomplish this year. Onward and upward!

 

Drum roll: Congrats to our Intramural Open winners, Pirate’s Booty! We’re working on a trophy we’ll use each year. Well done, guys!

 

Snatch Guitar Hero/Random Bear Points
Graeme – Valiant effort
Mahavir – Relentlessly practiced double-unders in open gym
Natalie – Amazing improvement
Kurtis – Northern exposure to no problem
Brett – Youngest baby, least sleep, best performance
Social Media Bonus Points
5 points for booking goal-setting session
Maegan
David
Tom
Keith
4 points for sharing their stories
Paul
Maegan
Jared
Ben
Glenda
Kelly H.
Jr.
Lori
Jason
3 points for reviewing CrossFit 204 on Facebook
Glenda
K-Stew
Jason
Dan
Liz
Mahavir
2 points for posting a pic of outside-the-gym fitness with #204Open tag
Carly
Maegan
Jacqueline
Liz
Paul
1 point for posting a pic from 17.3 with #204Open tag
Maegan
Kylee
Jared
Geoff
Carly
Mahavir
Cheryl
Performance Points for Top finishes in Respective Categories (+1 each)
Wanda
Sherri
CKP
Jr.
Sr.
Mike Z.
Flo
Aaron
Sonya
Byron
Glenda
Week 3 Points (including costume points)
Pirates – 58
Fist Bumps – 37
Dyckin’ Around – 19
No Fear – 19
Total Points After Week 3
Pirates – 140
Fist Bumps – 124
Dyckin’ Around – 65
No Fear – 61
crossfit-204-march-17-2017-cm-sc

crossfit-204-march-17-2017-cm-scIt’s Super Hero night on Friday! Any hero – creativity encouraged! Even a bedsheet cape will be rewarded.

We will also be doing the 204 Open opening and closing ceremonies, with special guests. We’ll start around 6, as usual.

After the workout, we’ll have complementary beverages and pizza!

Here’s this week’s points and the overall standings:

Gordie Deadlift and Random Bear’s Spirit Points (all +1) 
Zack – Excellent tips and encouragement while judging Sunday
Ryan – Buzzer beater to hit his goal for the workout
Kari – Awesome support of others
Paul – Warm-up and game jerseys
Shawn – Beer league jersey/St. Patty’s colours
Brett – Most workouts judged, plus HSPU measuring
Jacqueline – As prescribed with HSPU!
Cheryl – Game-worn Tim Riggins jersey made by Maddi
Natalie – So many HSPU!
Social Media Bonus Points
4 points for sharing their stories

Gordie Deadlift – Came to 204, scored a bucket of goals, won the Cup, retired a legend.

3 points for reviewing CrossFit 204 on Facebook

Carly
Lori

2 points for posting a pic of outside-the-gym fitness with #204Open tag

Keith
Cheryl

1 point for posting a pic from 17.3 with #204Open tag
Liz
Carly
Leandro
Maegan
Michelle
Geoff
Performance Points for Top finishes in Respective Categories (+1 each)
Wanda
Sherri
CKP
Brett
Grant Sr.
Mike Z.
Flo
Steven
Sonya
Glenda
Jason
Week 3 Points (including jersey points)
Pirates – 23
Fist Bumps – 26
Dyckin’ Around – 13
No Fear – 11
Total Points After Week 3
Fist Bumps – 87
Pirates – 82
Dyckin’ Around – 46
No Fear – 42
Please remember the following scoring opportunities are available until the end of the Open:

New opportunity! – 5 points – Book a goal-setting session here.

4 points – answer the following questions in an email to mike@crossfit204.com: How did you find out about CrossFit 204, and why do you train with us?

3 points – write a review of CrossFit 204 on Facebook or Google. (one review per person)

2 points – post a picture of yourself performing one movement from the week’s Open workout outside the gym. Use the hashtag #204open, and tag @crossfit204 on Instagram or Mike Warkentin on Facebook. (One point per person per week.)

1 point – post a picture from your workout or the class in which you performed the workout. Use the hashtag #204open, and tag @crossfit204 on Instagram or Mike Warkentin on Facebook. (One point per person per week.)

crossfit-204-17-3-sn-jb-sequence-3

crossfit-204-17-3-sn-jb-sequence-3It’s Jersey night on Friday! Any sport, with points awarded for participation!

Here’s this week’s points and the overall standings:

David Lee Thruster and Random Bear’s Spirit Points (all +1) 
Leandro – Solid judging and coaching on Sunday
Kurtis – Outstanding performance/overall improvement
Jason – Finished it!
Mason – Clutch snatch at the buzzer!
Scott – Bieber fever
Greg – Our resident luchador
Maegan – Return to action!
Glenda – Finished it and great full-depth squats a year after an injury
Social Media Bonus Points
4 points for sharing their stories
Bob
Keith
Ckp
Tom
3 points for reviewing CrossFit 204 on Facebook
Ben
Michelle
Leandro
Tom
2 points for posting a pic of outside-the-gym fitness with #204Open tag
Cheryl
Carly
Keith
1 point for posting a pic from 17.3 with #204Open tag
Keith
Carly
Leandro
Steven
Erika
Maegan
Lori
Performance Points for Top finishes in Respective Categories (+1 each)
Wanda
Sherri
CKP
Sr.
Jr.
Flo
Michelle
Byron
Glenda
Sonya
Mike.Z
Week 3 Points (including T-shirt points)
Pirates – 33
No Fear – 17
Fist Bumps – 30
Dyckin’ Around – 16
Total Points After Week 3
Pirates – 59
No Fear – 31
Fist Bumps – 61
Dyckin’ Around – 33

Please remember the following scoring opportunities are available until the end of the Open:

4 points – submit your CrossFit story to mike@crossfit204.com before the end of the Open. We’ll publish them in upcoming editions of our newsletter and on this site. The stories don’t have to be long. We want to know how you found us and why you train with us. For examples, check out Member’s Stories. If you are not on an Open team, feel free to write a story and donate your points to the team of your choice. If you need some ideas, Mike has questions he will send you to get you thinking. (one story per person)

3 points – write a review of CrossFit 204 on Facebook or Google. (one review per person)

2 points – post a picture of yourself performing one movement from the week’s Open workout outside the gym. Use the hashtag #204open, and tag @crossfit204 on Instagram or Mike Warkentin on Facebook. (One point per person per week.)

1 point – post a picture from your workout or the class in which you performed the workout. Use the hashtag #204open, and tag @crossfit204 on Instagram or Mike Warkentin on Facebook. (One point per person per week.)