Month: October 2013

Our team fitness competition will run for the month of November on Saturday afternoons.
Our team fitness competition will run for the month of November on Saturday afternoons.

Below are the teams for the CrossFit 204 Legends of the Fall Fitness League. In our first year, we already have the same number of teams as the CFL. However, there will be no East-West crossover playoffs.

From these rosters of six, two males and two females will compete each Saturday from Nov. 2 to 23 from 2:30 to 4:30. As we mentioned, if you cannot field a team due to unforeseen circumstances, by all means sub someone in rather than default.

More details will be announced early next week.

Viking Warriors – CrossFit 204

Grant Dilling Jr.

Grant Dilling Sr.

David Boyd

Christen Dilling

Eden Larabie

Michelle McDonald

CrossFit 204

Aaron Schlichting

Jason Moder

Norm Baril

Lindsey Ingram

Eva Weingartl

Cheryl Milot

CrossFit 204

Jenn Webber

Crystal Kirby-Peloquin

Dave Spurr

Taylor Mason

Cole Brady

TBA

Undefeated CrossFit

David Kolisnyk

Mark Cherry

Justin Liwanag

Sam Dame

Lindsay Stangl

Britt

Prairie CrossFit

Derek Wickham

Shane Hancock

Kyle McGibney

Sherri Clark

Randi McLean

Jenelle Paluk

CrossFit Sublime

Brad Sarna

Matt MacDonnell

Tim Skelly

Melissa Chung

Leslie Wilzer

Nic Fillion

CrossFit Winnipeg

Léonie Coulson

Anna Luanghot

Sarah Lazaruk

Vince Salemi

Quinn Taylor

Scott Gray

CrossFit Rocked – Team Rocked

Zack McMillan

Rob Dinsdale

Jonathon Kovacs

Hannah Gillon

Vanessa DeGirolamo

Jill Twordik

Slalom course available for handstand walks.
Slalom course available for handstand walks.

21-15-9 of:

Pull-ups

Front squats (135/95 lb.)

Row 500 meters

Time Cap: 17 minutes

Skills

21 deadlifts (225/155 lb.)

Handstand walk 3 columns

21 deadlifts (225/155 lb.)

Handstand walk 2 columns

21 deadlifts (225/155 lb.)

Handstand walk 1 column

And so it begins again...
Why stop now?

Congratulations to all who completed the Eat Less Crap Challenge!

With the challenge officially over, here are two important questions:

1. What did you learn about nutrition and your body?

2. What changes do you want to implement for the long term?

Feel free to post your answers to comments, or keep them to yourself. But take time to answer the questions for yourself so you can dial in your nutrition for the coming year.

Thanks you to everyone who participated!

When you finish your pull, get mean and start pushing up on the bar hard for stability.
When you finish your pull, get mean and push up on the bar hard for stability.

Hang squat snatch 1 rep (speed preferred to load)

Lobster Claws

Minute 1

1 hang squat snatch (95/65 lb.)

1 toes-to-bar or leg raise

Minute 2

2 hang squat snatches (95/65 lb.)

2 toes-to-bars or leg raises

Etc.

Press 5-5-5

Jerks are also acceptable in this workout.
Almost no one in the gym takes too big a step in the jerk. Short steps are far more common. Get that lead foot way out in front of you!

Push press 3-3-3

Jerk 1-1-1

Skills

Seated box jumps 3-3-3-3-3

Sit on a low stack of plates and then generate max power to jump as high as possible – perhaps into a tuck, perhaps to try and touch a slat of the B-tech vertical tester.

Parallete shoot-throughs with a push-up: 10-10-10-10

10 minutes: cartwheel practice

 

Strive to make every air squat look the same - chest up, lumbar curve intact, knees in line with toes.
Strive to make every air squat look the same – chest up, lumbar curve intact, knees in line with toes.

2 rounds of:

1 minute for:

5 deadlifts

Max burpees in remaining time

Rest 1 minute

1 minute for:

5 deadlifts

Max air squats in remaining time

Rest 1 minute

1 minute for:

5 deadlifts

Max double-unders in remaining time

Rest 1 minute