Winnipeg-CrossFit 204 is proud to be one of the satellite hosts for CrossFit Subzero’s Intergalactic Throwdown, which goes down on Sat., Feb. 5.

If you watched the FrostFit Games and want to get into CrossFit competition, or if you just want to do a few workouts and support a great cause, this is the event for you. CrossFit 204 will judge and/or film your workouts, and we’ll submit the results to CrossFit Subzero so you can see where you compare with athletes taking part in the competition all over Canada, from Vancouver to Halifax.

In the Intergalactic division, you’ll be competing against some of the top CrossFit athletes in Canada, including D.J. Wickham (see photo), Dan Rogers, Lauren Pryor and many more. You’ll be doing serious CrossFit workouts, and they’ll be a true test of your all-around fitness. If you’re working toward the CrossFit Games Sectionals or Regionals, this is the division for you, and it will be a top-level CrossFit extravaganza. There will be no snatches or muscle-ups, but every other CrossFit movement is on the table. Brace yourselves!

Because CrossFit is about fitness for everyone, we’ll also be offering scaled versions of these workouts for anyone who wants to take part but isn’t quite ready for the CrossFit Games. We will scale for athletes of any ability, and you can inform us of any needs once the events are announced.


The workouts will be released Feb. 2 at 7 p.m. by CrossFit Subzero, and we’ll re-post them here. The exact schedule of events will be released at that time as well, but please plan to be available from about 7:30 a.m. to about 6 p.m. on Saturday, Feb. 5.


Registration is $10 to Focus Fitness for letting us use their space, and any donation you wish to make will be forwarded to Local Dog Rescue and New Hope Dog Rescue in Thunder Bay, Ont. Receipts will be issued on site, and tax receipts are available from the charities on request. Please advise us during your on-site check-in. Cash only, please.


We will accommodate as many athletes as we can, but space will be limited, and spots will go on a first-come, first-served basis. Please e-mail to register. If you have already pre-registered through your affiliate, there is no need to resend your e-mail.

In your e-mail, please include the following:




Phone number

Home CrossFit affiliate (if applicable)

Competitive preference: “Intergalactic” means you are an experienced CrossFitter who can perform most workouts as prescribed. If you register for Intergalactic and need scaling once the workouts are announced, we will accommodate you. There will be no muscle-ups or snatches. “Junior” means you are under 20. “Intermediate” means you are a novice or intermediate CrossFitter and will most likely require some modifications to the workouts. If you register for Intermediate and can RX the workouts once they are announced, we will do our best to accommodate you based on the number of participants in the Intergalactic division.

Additional details

You will check in on the morning of Feb. 5 at Focus Fitness, upstairs in the MTS Iceplex, 3969 Portage Ave., where you will sign a waiver, pay $10 to the facility and make a donation to the event’s charities if you wish.

More info will be posted as it’s available.

If you would like to volunteer at the event, please e-mail e-mail

After taking Sunday and Monday to rest, I started training again on Tuesday. My WOD was 5 rounds of 1 set of stairs, 30 double-unders and 15 GHD sit-ups. I completed it in 11:13. I did everything unbroken with the exception of a couple of missed double-unders. It was a good way to ease myself back into the week. Fortunately, my conditioning was great and I had virtually no muscle soreness post-competition.

Wednesday I did 3×5 high-bar back squat, 3×5 press and 1×5 deadlift. Mike instructed me to not “crush” myself under anything too heavy. The goal of this workout was to just move some medium to heavy weight and maintain my strength. Squat sets were 155 lb., 170 lb. and 185 lb. The press reps were, 65 lb., 75 lb. and 85 lb (and I finished with 6 reps on the final set). For the deadlift I worked up to 255 lb.

Thursday I did 2 2K rows with a 2-minute rest between sets. I pulled the first row in 8:00 minutes, and the second in 8:01 minutes. This was exactly what Mike had instructed me to do, so I was happy that I maintained the pace for both sets.

Friday was a barbell complex from the 2010 Midwest Sectional. Air Force 20 was 20 reps at 95 lb. of thrusters, sumo deadlift high pulls, jerks, overhead squats and front squats, and you must perform 4 burpees on the minute every minute. I finished in 7:59. I did the thrusters unbroken and got out two sumos when I hit the first minute. I performed the burpees and then finished the rest of the sumos. I went unbroken on the overhead squats, but the jerks punished me. I had to break them up into 3 sets, which added more burpees than I wanted to do. The front squats were done in 5 reps, burpees, then 15 unbroken reps. Compared to the other sectional times, I was fifth. This wasn’t terrible, but of course I speculated on what I could have done better. Basically, what it comes down to is getting stronger at jerking weight.

This brings us to Sunday, where I drilled my jerk technique. We really fixed things in the garage this week, and I feel awesome about the future of my jerk! I worked up to some heavy doubles above 115 lb., which is great because I’ve struggled with heavy reps before. I have jerked 142 lb., but I haven’t come close in a really long time, and my confidence with Olympic lifting has been in the toilet. I don’t have an opportunity to do it very often, so my technique doesn’t really improve. But we’re changing that. I finished with snatch balances working up to an easy 115 lb. Check out my video!

Here are two videos featuring some drills at light weight on the snatch and clean and jerk.

Mike is working on bringing the bar back with him when he jumps to land a snatch, and Dale is working on keeping his shoulder over the bar longer in the clean. He’s made huge speed improvements with the elbows over the last two weeks.

And we finished with some heavy overhead squats, a front-squat record, and a few tire flips. Vader demands flipping at every workout.