Winnipeg-After having a few members use a stencil and a can of spray paint to create the first CrossFit 204 shirts in a cold parkade a few months back, we decided to go ahead and print a few the traditional way.

We thought long and hard about what to put on the T-shirts and finally decided on this:

Lift heavy.
Run fast.
Live well.

We believe this encompasses everything we do at CrossFit 204. We want you to be stronger, and we want you to be faster, but most of all, we want fitness to make your life better.

Fitness might be earned during a workout, but the work you do in the gym transfers over to the rest of your life. You’ll be able to pick up a son or daughter or pet with ease, you’ll be able to catch that bus or beat the elevator to the top, and you’ll hedge against disease and stave off the effects of aging. Mentally, the attitude you set in class will transfer over to the rest of your life: the belief in self you forge during a challenging workout will teach you that you can overcome anything.

We honestly believe fitness isn’t just about what you do in the gym but how you live your life. So live well!

T-shirts are $20. The darker ones are small and come in small, medium and large, and the lighter ones are bigger and come in medium, large and extra-large. We’ve used American Apparel blanks so the shirts are tapered and don’t fit like paper bags. If you would like one, please e-mail

Or ask Pumpkin for one:

March 13 Oly Work

By Mike

Winnipeg-Dale crushes Cindy while Mike and Will work on the snatch and clean and jerk.

Will’s got great speed and is improving big time! He’s going to nail the landing position next week.

Mike needs to keep the bar closer to his body and get more aggressive on lockout.


By Mike

This past week has been an awesome collection of accomplishments.

It started on Sunday with Olympic lifting. Mike was away working at the Arnold Sports Festival, so I was alone. I hauled my bumper plates to the gym and decided I would just do some “light” technique work. I started with hang squat cleans and then progressed to full squat cleans. Everything was feeling really light and smooth so I started adding weight. After I hit 145 lb. and everything was still so easy, I thought, “What the hell? Let’s add another 10 lb. and see what happens.” 155lb. went up so easy I shocked myself! It was technically perfect, I just felt it. I added 5 lb. more and caught 160lb. in the bottom but couldn’t stand up with it! I can front squat 185 lb., but I need to work on my depth in the squats to help me with the cleans. I’m thinking this Sunday I should try 160 lb. or maybe even 165lb. for a new record. I also worked on muscle-up transitions and push- jerk technique.

Monday I did 5 rounds of max low-bar back-squats at 135lb., and max push-ups. I gamed this one a bit to make sure I could get consistent numbers in each round. There was two minutes of rest between each round. I got 15 back squats a round and 20 push-ups a round. My posterior chain was fried. It’s amazing how high-bar and low-bar will work completely different muscles. At the IG Throwdown I did 115 95-lb. back squats and my quads were fried for a week. The loads were almost the same, over 10,000 lb., and I rested more for the low-bar, but I recovered after one day! I finished with abs and stretching.

Tuesday I did a 1K row followed by 3 rounds of 20 wall-balls, 20 GHDs and 10 power cleans at 125 lb. Power cleans are only banned on Oly day, so I was able to do them for the wod. The row was 3:53, and the WOD was 14:59. I took my time on the GHDs because I have been nursing my back for a few weeks. I hurt it doing jerks, so I’ve been careful to rest it up for the CrossFit Open.

Wednesday was rest, and Thursday I went to Freak Fitness to check out the facility where I’ll be doing most of the Open WODs. I joined them for their bootcamp, and while I was there something really cool happened: I can do muscle-ups! Real muscle-ups! In warm-up I hopped on the rings with a false grip, locked out my arms, kipped hard and I was over the rings. It was pretty cool. The WOD was 2 muscle-ups, 4 HSPUs, 6 KB swings (1.5 pood) and 8 deadlifts (115 lb.) I did one RX’d muscle-up in the first round, then I scaled to a box, and I did HSPUs from about 2 inches off the floor, kipping. The first round I got all 4 reps, but after that there were some missed reps.  The WOD was super challenging and there was great energy from the coaches and other athletes.

It’s been a great week and I’m looking forward to starting the 6-week Open next weekend!