204 Blog

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!

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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.)

3 for 204: The Open

By Mike

I recall the first time Crystal did the CrossFit Games Open. It as 2011.

We didn’t have a gym back then, though CrossFit 204 had been an affiliate since 2010. The Berry Street location only opened July 1, 2011.

If I recall correctly, Crystal did the first workout in 2011 at a gym that no longer exists (and a second time somewhere else after a scoring error), the second one at the Assiniboine Athletic Club with contractors walking through the video, the third one at Focus Fitness, the fifth one at PCF’s first location and the sixth one in Dale’s actual garage. I can’t for the life of me recall where she did the fourth one. Probably Dale’s garage.

Interestingly, I actually judged an unmarried and less tattooed Junior in the first workout. Little did I know he’d soon be a member of our gym and destined for our coaching staff.

That year we had an Open team of one. This year we have about 70. That mirrors the global growth of the sport: about 26,000 people did the Open in 2011 compared to about 325,000 in 2016.

Isn’t it cool to be part of that? See you tomorrow for 17.1!

I remember the first time someone told me you could squat with a bar overhead.

The guy was a CrossFit dabbler at a traditional gym I worked out at. It was about 2008, and we were in the power cage. I might have been doing curls or waiting to bench.

“You should try squatting with a bar overhead. Even 95 pounds is really hard,” he said.

I tried it with an empty bar, and a whole new world beyond the bench press opened before me.

Mind blown.

Few things are better than seeing athletes smile and cheer for each other. I’ve seen it a thousand times at the gym, and it’s still heartwarming every time.

Today’s holiday workout was another fantastic opportunity to reflect on how a community motivates and supports its members to do great things.

During today’s three-round workout, I heard a loud cheer from small group of three women as a fourth dropped her bar.

“Is she finished?” I asked.

“No. She just completed a round.”

And that’s why we train together.