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Important Updates

Two men hang from gymnastics rings and comically flex their muscles in a CrossFit gym.

A tall smiling man poses with his arms crossed in front of a rack of barbells.Here are the details for the #204Open that starts Friday!

– There is still time to join a team. You, too, can be part of the Müscle Crüe or The Iron Madams. Talk to Damon/Thomas or Scott or any coach. 

– The first workout will be announced on Thursday night, and we will do it all day in class on Friday. All regular evening classes are cancelled. We will run the evening Open workouts in a Friday Night Lights format. Show up, sign up for a heat on the whiteboard, be entertained by Mike and Crystal, do the workout, then cheer for your friends. Each week, Friday night will likely be the entertainment highlight of your year.

Week 1 theme: Retro Night! Show up in whatever gear/costume you consider to be retro. Got an ’80s aerobic outfit? Might come in handy. Have a Led Zeppelin concert T from 1973? Legendary. Got your parents 1960s leisure wear in a trunk? Get it out! We are kicking it old school this week. Points are available for participation and epic apparel.

– Special Opening Ceremonies: Friday, Feb. 22, at 5 p.m. We will light the #204Open flame, honour our 2018 and 2019 captains, and rock out with a vengeance. Heats will start between 5:30 and 5:45.

– Workout scores must be logged on the CrossFit Games website before Monday. We cannot do this for you. Make sure you get your scores in.

– Points are awarded for fun, participation, spirit and special accomplishments. In Week 1, you can already score points by changing your Facebook profile picture to include a specific frame for your team. Ask your teammates to help you do it you need assistance. (Tap your profile pic, click “add frame,” and search for “CrossFit 204.”)

– There can be only fun. 

– Contact captains and coaches if you have questions!

Sign up on the CrossFit Games website!

Two men face each other and raise their fists in front of a crowd and bright lights directed skyward.

Direct from the Office of the Commissioner comes this update, which contains everything you need to know.

The #204Open is an annual in-house event that’s linked to the CrossFit Games Open. We register on the CrossFit Games website, and you’ll be able to see our gym on the leaderboard as we complete 5 workouts announced on the site starting on Feb. 21. We’re going to do these workouts in class on Fridays whether you register for the Open or not.

The #204Open is all about fun. We’ve created two in-house teams, with points awarded for spirit, participation and, to a lesser extent, fitness. But that doesn’t mean you have to be very competitive to join. You just need to be ready to have fun. 

Athletes who were registered as of last Friday were drafted onto teams, and you can find the rosters below. Now, teammates and captains will be recruiting everyone who remains. Join the Iron Madams (Capt. Scott) or Müscle Cruë (Capt. Damon and Capt. Thomas).

A group of athletes pose and flex their muscles wearing beach clothes in a CrossFit gym.
All for fun, fun for all!

Here’s the exact rundown:

1. Join an in-house team. Then register on the CrossFit Games website. Be sure to select CrossFit 204 as your affiliate no matter what in-house team you join. The cost is $20 US.

2. Check out the Madams and Crüe Facebook pages. Chirping is encouraged.

3. Plan to do the Open workout on Friday in class, or on Friday evenings during special themed extravaganzas—start times TBA each week. Points will be awarded for showing up in the costume of the week, for example. Athletes can also do the workouts Sundays in the open gym slot.

4. Each week, you must register your score on the CrossFit Games website on time. We can’t do this for you or help you if you miss the deadline.

5. Have fun and celebrate our 204 community. This event is essentially 5 “spirit weeks” in a row, so enjoy yourself!

Now, here are the team rosters:

Müscle Crüe: Greg, Michelle M. (former captain!), Analyn, Jen F., Jaime, James, Leandro (former captain!), Leigh, Misty, Val Mc, Sharron, Craig.

The Iron Madams: Vince, Chris H., Cody, Misha, Ben Y., Kathy, Yvonne, CKP, Boyd, Chris Y., Margarita, Britt, Theresa, Sage (former captain!), Donagh (former captain!), Cheryl

A bagpiper leads a happy group of athletes around a CrossFit gym.

Here’s how—and why—CrossFit 204 members should sign up for our in-house fun-filled competition during the 2019 CrossFit Games Open.

Step 1: Join an internal team—either Müscle Crüe (Damon or Thomas) or The Iron Madams (Scott).

Step 2: Register on the CrossFit Games website.

Step 3: Do the workouts every week starting Feb. 21, either on Fridays in class or on Sundays in open gym. The Open workouts will be the gym workouts, so you aren’t doing anything out of the ordinary—but we will have evening blocks set aside for you to hang out and do the workout with your teammates if you like.

Step 4: Have fun! Points are awarded for gym spirit! This is a “competition” in name only. We’re all about celebrating the 204 community. You can score points for your team by dressing up, cheering and having fun.

Check out the #204Open hashtag on Instagram to see what we did last year—and tag your pics.

If you have any questions, talk to a coach!

A large group of happy people from 18 to 70 jump with their arms overhead in a CrossFit gym.

A large group of happy people from 18 to 70 jump with their arms overhead in a CrossFit gym.If you entered this question in Google, you probably saw a lot of stuff about strength workouts, cardio programs, planning, wearable technology and recovery.

We’ve simplified our answer to your question:

1. Click here to talk to us for free.

We’re going to talk first so you can get all the answers you’re searching for right now.

It can be overwhelming to try and start something new, and it can feel impossible if you’re on your own. You can spend time researching what you should do at the gym, and you can read all about cardio, weight loss, fat loss, high-intensity training (HIIT), strength and power, target heart rate, body composition, nutrition—the list goes on and on.

Or you can just come see us on the west side of Winnipeg. We’ve been on Berry Street since 2012, and you’re going to love our facility.

You don’t need to worry about all the different aspects of fitness for the same reason that you don’t need to know how to repair your car: We’re here to take care of the details. We’re your expert. 

We’ll put together the right plan for you and answer all your questions. You don’t need to learn all about fitness and try to create a plan for yourself. We’ve got you covered. You just need to show up and smile. That’s it.

If you make an appointment to talk to us, you don’t have to prepare to work out. You just come and meet with a friendly coach who will find out all about you and your goals. He or she will then tell you how our programs can help you, and your coach will give you a prescription that will help you accomplish your goals. 

From there, you’ll start a program one-on-one with a coach who will teach you exactly what to do and how to do it. Your coach will also help you out with nutrition information. After eight sessions, you can either continue to work one-on-one or join our group classes. Either way, you’ll have a coach who will tell you what to do and how to do it every day. You don’t have to do anything but show up.

Here are a list of things our program will improve:

  • Strength
  • Cardiovascular fitness
  • Flexibility
  • Core strength
  • Body weight (lose or gain weight according to goals)
  • Body composition (lose fat or gain muscle according to goals)
  • Balance
  • Co-ordination
  • Power
  • Agility
  • Endurance 
  • Stamina
  • Accuracy 
  • Speed
  • Diet/nutrition
  • Confidence
  • Mood

If you’re feeling overwhelmed about starting a fitness program, we can help. Click below to meet us to discuss the plan that will work for you!  


 

204 Lifestyle is opening up a one month group intake to our Trellis Program. The one month intake is called, Nutrition Foundations. You will have the opportunity to work one on one with a 204 Lifestyle coach and learn how to eat in order to optimize your health, performance and happiness.

The program is rooted in science, and focuses on macronutrients. Clients will learn how protein, carbohydrates and fat functions in the body, how much they require based on biological factors as well as external factors.

In addition to individual coaching for one month, clients will receive:

-An incoming and exit Inbody Scan to look at specific metrics such as lean body mass, fat mass, basal metabolic rate and more.

-Weekly check-ins through our interactive tracking software.

-Access to our Private members only Facebook group.

-New recipes and tips uploaded weekly on our social media accounts.

-A copy of the 204 Lifestyle guide.

-3 workouts every week which can be performed at home, or at the gym.

If you’re interested in learning more about food, macronutrients, micronutrients, vitamins, supplements and fitness, sign up and get started with us!

Click here to sign up!

 

An egg-white frittata as part of a healthy diet.

You’ve had a body-composition scan—so now what?

A recent Winnipeg Free Press article talked in detail about body-composition scans. In the Free Press article, writer Doug Speirs published the results of his scan, which revealed his body fat was too high: 42.2 percent. The healthy range for males is about 18-24, and athletes are in the range of 6-13. On the positive side, Speirs had good bone density and carried a solid amount of muscle. That’s fantastic.

Perhaps you’ve already been scanned somewhere with a Dexa or Fit3D machine. If you haven’t, we have an InBody machine that can tell you your weight, your body-fat percentage, your muscle mass and resting metabolic rate in about 20 seconds.

But here’s the real question:

How do you improve the numbers on the printout?

It’s one thing to know what you’re made of, but it’s another to change it. That’s where we come in.

We’re experts at interpreting the results of body-composition scans and providing an exercise and diet prescription that will help you make positive changes.

For example, if Speirs brought his scan to us, here’s what we’d suggest:

Step 1: If Doug is not active in any way, we’d recommend some activity. Something is better than nothing, and going to a gym with a specific plan is even better.

Step 2: If Doug is currently working out, we’d have him prioritize weight training to ensure he maintains muscle mass while we reduce body fat. Lean muscle mass has incredible metabolic effects, and we don’t want him to lose much muscle. Doug’s boss trains with us, so he has a ride to our gym. 

Step 3: From there, we’d look at Doug’s diet. We’d reference his resting metabolic rate and his activity levels, and we’d prioritize protein in his diet to help retain or build muscle mass. Then we’d adjust caloric intake to target fat loss, likely by changing the sources of carbs and fat in his diet. For example, we might recommend extra lean ground beef on a bed of spinach instead of a greasy burger and french fries. We’d prioritize reasonable amounts of whole foods, and we would absolutely get rid of any forms of liquid sugar.

Step 4: We’d have Doug log his food intake, and we’d make adjustments as needed. We’d meet with him regularly and scan him to make sure things are moving in the right direction—and we’re positive that they would be if he combined exercise and sound nutrition.

If you read the Free Press article and are interested in determining your body composition and making changes to it, contact us. We can help! Come to us with your scan results or book a scan with us, followed by a consultation.

For more information about body-composition scanning, click here.

For more info about 204 Lifestyle nutrition and food services, click here.

Trainer Crystal Kirby coaches an athlete to improve the rack position for a push press.
Coaching and smiles—the heart of our program.

You might have seen an announcement about a few changes to the CrossFit Games.

If you didn’t, the announcement is here: Morning Chalkup.

I’ll tell you what it means for us at CrossFit 204: Absolutely nothing.

We made a number of changes years ago that put our focus squarely on health, and we’re right in line with CrossFit Founder Greg Glassman’s vision. That’s why we have a Legends program, it’s why Rise Up Physiotherapy is in our building, and it’s why we invested so heavily in starting 204 Lifestyle to help people improve their health by eating better.

We have for years known that diet and fitness with friends are far more important than any competition.

That doesn’t mean we don’t think you should compete or that we don’t support you when you do. We’re happy that people choose to apply their fitness in competitions, and we’re proud of everything they accomplish. We just don’t place any extra emphasis on competition, and we haven’t for years.

Those of you who have been around for about five years have no doubt noticed the change. The best example is how we treat the Open. Back in the day, it was a stressful time with so many competitors vying for spots in Regionals. Now, we treat the Open as a five-week celebration of our 204 community. The scores don’t matter, but the smiles do. All we care about is fit people having fun and being healthy, and we’ll leave the leaderboard to you if you’re interested. You’re all No. 1 to us.

The time we once spent organizing or training for competitions is now spent making our nutrition program better, meeting with seniors about our Legends program and finding ways to make our CrossFit program even more fun and inclusive.

The CrossFit Games will always be there, and they’ll always be interesting—just like the Olympics. But I’ve been to the Games for 10 years, and if I had to choose between watching the Games and watching our Legends push sleds around the gym at 10 a.m., on a Thursday morning, I’d be on Berry Street with a cup of coffee and a smile.