Month: January 2015

Ben uses all the toys for a 1RM pull-up.
Ben uses all the toys for a 1RM pull-up.

Front squat 3-3-3

2-4-6-10-14-10-6-4-2 reps of:

Thrusters (95/65 lb.)

25 double-unders between every round


5 sets of 3 strict weighted pull-ups or pull-ups with the least assistance possible

Rest 2-3 minutes between sets

5 sets of 3 strict weighted ring rows or ring rows with the least assistance possible (no hip movement or “baby kips” allowed)

Rest 2-3 minutes between sets

10 minutes of practice on handstand holds or walks

We'll use the front rack position today ... because it's harder.
As always, step-ups can be subbed for box jumps.

Skill work: spend 15 minutes after warm-up working on the rope climb.

Those who are comfortable on the rope will do 3 rounds of:

1 legless rope climb, 1 rope climb with legs

Jog 4 walls

Rest as needed

30 box jumps

15 strict presses (135/95 lb.)

30 box jumps

15 push presses (155/115 lb.)

30 box jumps

15 push jerks (175/135 lb.)

Barb and a very large support crew.
One of the greatest moments of 2014.

It’s that time of year when people regularly ask me, “Should I do the Open?”

My answer in almost all cases is yes. Here’s the reason: Open workouts are neither more nor less difficult than any of the workouts you normally do at CrossFit 204. They’re just workouts, much like the ones you do every day.

Some people, of course, feel as though being judged changes something, but our coaches constantly watch you and hold you to high standards of movement, so there’s really nothing new there either. If you’re in a class, we’re going to remind you to get your chin over the bar on a pull-up, just the same way a judge would do so in the Open. And in most cases, Open judges are the coaches who work with you every day.

A few people don’t enjoy competing, but I’d remind you that the Open isn’t a competition for most of us. Sure, the top athletes are in a no-holds-barred battle, but the rest of us are just being fit and having fun as a group. We do that every single day anyway.

The great thing about the Open is being part of global fitness movement—something that’s never been seen before. For a few dollars, you get to be one of about 300,000 people doing the same workout for five weeks, and you essentially get to “compete” against the best in the world, including Rich Froning and Camille Leblanc-Bazinet. Ever dreamed of trying to hit a fastball from Nolan Ryan or trying to score on Patrick Roy? You actually have that chance in the Open.

Joining the CrossFit 204 team in the Open is also a wonderful thing for our community. You get to support and share in the success of all our athletes, and you get to be part of our crew of pirates. Watching the leaderboard and cheering for our athletes is a lot of fun. This is my sole reason for entering the Open. I have no personal competition goals of any kind, and I just want to be on the team.

Of course, I have no problem at all with those who aren’t interested in entering the Open. You’ve already fulfilled your end of the deal by showing up every day, and our competitors always appreciate your support. If you’re in this group, feel no pressure whatsoever. Just come to the gym, cheer for your friends and take pride in their accomplishments. They’ll do the same for you.

But if you are thinking of entering and need some advice, consider this your encouragement. Also keep in mind that the 2015 Open will feature a scaled division for the first time, allowing even more people to participate.

Overall, the Open isn’t really about competition at all. It’s actually about everything you see in the picture above. If you take a look at it, you’ll see a bunch of fantastic people being fit and having a great time as a community–which is why we opened the gym in the first place.

Be sure to check out our ever-growing team here.

Chest-to-bar? Uh, yeah.
Lindsey taking things to the extreme with a no-doubt rep. Congrats on your performance in San Diego!

4 rounds of:

30 wall balls

20 chest-to-bar pull-ups

10 ring dips


Power cleans 1-1-1-1-1

In five lifts, work up to a heavy power clean. If you land wide or catch with low elbows, do not increase the weight. Strive for perfect form.

Chest-to-bar pull-ups at the CrossFit 204 Classic!
Chest-to-bar pull-ups at the CrossFit 204 Classic!

As promised, here are a few more details about the CrossFit 204 Massacre on Feb. 14:

– We will use the scoring system from the CrossFit Games. The winner of each event will receive 100 or 50 points, second place will earn 95 or 48, third will earn 90 or 46, and so on. Please review the chart by clicking the link above. The overall winner will be the athlete with the most points after all events are completed. We have selected this one due to its simplicity and the fact that we can make shorter events worth 50 points.

– The men’s field will be eight athletes, and the women’s field will be six. This small field allows us to be very creative with our space and workout programming, and we’re pretty excited about it. Athletes will also be given lots of time to recover and warm up.

– Exact heat and event times will be announced before Feb. 14, and the day will almost certainly start later than the 6 a.m. that was previously announced.

– Athletes will complete the first announced event between Feb. 9 and 12. It will not require excessive amounts of equipment, annoying procedures or interrupted training schedules. Athletes may complete the workout at CrossFit 204 by appointment, or they may complete it at their home gym, with scores submitted according to instructions that will be posted soon.

– In both the men’s and women’s competition, we’ve included a few athletes who may need to modify workouts should certain movements or loads come up. They’ll simply be slotted below any athletes who complete the workout as prescribed. In most cases, they will be able to compete straight up without modifications.

– One event will be announced next week, and all events save one will be announced before the competition.

– Felicity and Kim will be in charge of volunteers. If you want to help out, please speak to or email them.

– Mike and Geoff will be in charge of judging. If you have experience and would like to judge, please speak to or email them.

One of these two is working on performing AC/DC's Thunderstruck on the clarinet.
You’ll have some time to practice muscle-ups today. Kailee got her first one last week. Who’s next?

Due to the boil-water advisory for the City of Winnipeg, please bring bottled water or boiled water from home. Do not drink the water at the gym. We are trying to find bottled water but have not been able to so as yet, so please come prepared with safe drinking water.


9-7-5 reps of:


Snatches (135/95 lb.)


3-position clean (hang, mid-shin, floor): 1-1-1 @ 65% of 1RM

Overhead squat: work up to a heavy triple with no misses