Month: January 2013

Another competition in the books, and once again I’m very proud of all of our athletes and supporters. I can make a mental list of everyone I saw from 204 during the day, and it’s long and runs deep into our membership. That kind of support is priceless. One member actually switched a work shift to come watch, if you can believe that level of commitment.

Dan made a custom hat for me to wear, and it was complete with the skull and crossbones we all know and love. Brett sacrificed a few of his special old T-shirts for spray-painted 204 logos. People showed up wearing the colours. These are all touching things.

Of course, we were very proud to see Jenn and Tyson on top of the podium, and to have four RX men placed in the top 10, as well two RX women in the top 5. We had seven athletes qualify for the final event, meaning each made the top 16 in his or her division. There were also numerous PRs, particularly on the clean ladder, as well a first muscle-up for Dave.

Standings aside, I’m very proud of everyone who competed and represented the gym. It takes a lot of guts to step into the ring, and each of our athletes has my respect. A lot of training sweat went into the performances on Saturday, and that work was richly rewarded. New inductees into the Order of the Jolly Roger include Dreadman, Dave, Christen, Dan and Marek. Your eye patches are in the mail.

It was also very nice to reconnect with both the local and regional communities. 204 has some very good friends in Winnipeg, Manitoba, Saskatchewan and Ontario, and we’re always happy to see you and honored to compete with you. Competition makes us all better.

What’s more important than anything is that our team behaved like a team throughout, and the most obvious examples came late in the day after some competitors were eliminated. It was inspiring to see them stick around and cheer with our other supporters, who were many.

On the floor, a special example came during the burpee workout. After Dan, Junior and Brett bowed out, they staggered over to cheer on Tyson with whatever breath they had left. I also enjoyed watching Crystal scream Jenn through the final event. That’s just how a team rolls.

From here, more of our pirates get to carry the flag in the 204 Valentine’s Day Massacre on Feb. 16, and more details of that are forthcoming shortly. Expect nothing less than total fitness carnage.

On March 6, we’re going to send a whole horde into the CrossFit Games Open, where they’ll battle the best of Western Canada and the world. We’ll have more info on that soon, but if you’re interested in being a part of the CrossFit 204 team, training starts now. All you have to do is walk through the door and see what’s on the whiteboard every day.

Thanks for your support!

See you on the rubber.

Competition season is upon us once again, and if you train at our gym, you’re automatically a part of the team.

It doesn’t matter if you have no competitive aspirations and train instead for general fitness and health. Because you train with our competitors, and because you motivate them, push them and support them, you’re a part of our team–a very important part.

We make no distinction between the value of our competitors and those who show up to work out and don’t want to stand atop any podiums. Both groups are golden to us. Both do the same workouts, and both work equally hard. We truly value every drop of sweat, whether it falls in the 6:30-a.m. Wednesday class or on the rubber at the CrossFit Games Regionals.

Similarly, there is literally no difference in our minds between a PR deadlift of 500 lb. and a PR deadlift of 100 lb. They are one and the same, and a single first pull-up is just as impressive as a monstrous clean and jerk. Both are awe-inspiring.

What’s more important than any one athlete’s performance is watching our members support each other in training and beyond. There is nothing like watching you cheer for each other regardless of the load on the barbell. It’s ultimately irrelevant who lifts what or who wins. What’s important is that we are all improving, each at his or her own level, and that we every day push each other closer to that improvement.

At last year’s FrostFit competition, perhaps my favourite moments were looking past our competitors to see the sea of supporters in the background. I wrote about that in the article You Inspire Me, and I still look at that photo with pride on a regular basis. At the recent Bridge City Beatdown, I was thrilled to watch our supporters take care of our athletes and help them perform their best, and the team photo above is another of my favourites.

After another year of training, it’s very clear to me that the success of each of our athletes in competition is a direct reflection of what happens in the gym every day, and you are all a part of that.

As I said, you’re on the team.

If you can make it out to FrostFit on Saturday, Jan. 19, to cheer our group of pirates on, please do so. Your support means a great deal to them. If you can’t make it, know that you do your part every time you step through the door and onto the rubber.



FrostFit Event 2B+

In 5 minutes, 1-1, 2-2, 3-3, etc. ascending ladder of:

Handstand push-ups or push-ups

Pull-ups or ring rows (no bands)

Rest as needed

FrostFit Event 2C+

In 5 minutes, 1-1, 2-2, 3-3, etc.  ascending ladder of:


Box jumps

Rest as needed, then:

Cheer on the 204 team at FrostFit!


Skills challenge: Compare your numbers on any events we’ve done before, and log your numbers on the new ones. You’ll see them again!

Max standing broad jump

Max ring support or parallel-bars support (or iron cross)

Fastest bear-crawl obstacle lap

Max Vader or Darth Medium flips in 90 seconds

Tire-flip instructional videos (subscription required):

The Finer Points of Flipping Tires

Coaching Points for Flipping Tires

Old-school duel with Vader, the Dark Lord of the Flip: