Here are the events for the Intergalactic Throwdown on Sat., Feb. 5, at Focus Fitness, 3969 Portage Ave. We will go over the exact movement standards at the event, but they will feature standard CrossFit ranges of motion.

IGM = Intergalactic Men
IGW = Intergalactic Women
IMM = Intermediate Men
IMW = Intermediate Women
JR = Junior

Event 1: Superbeast

Three rounds of:
30 double-unders
20 pull-ups
(IG – chest to bar. IMM/IMW/JR – chin over horizontal plane)
10 burpees


10 deadlifts (IGM 315, IGW 205, IMM 275, IMW 155, JR 225)
10 clean and jerks (IGM 185, IGW 125, IMM 155, IMW 105, JR 135)

17-minute cap.
This event will be scored by time or reps completed.

Athlete 1: 15:20
Athlete 2: 16:56.
Athlete 3: 180 double-unders/pull-ups/burpees + 10 deadlifts + 3 clean and jerks = 193
Athlete 4: 180 double-unders/pull-ups/burpees + 8 deadlifts = 188
Athlete 5: 90 double-unders + 60 pull-ups + 7 burpees = 157

If a competitor does not finish all the reps in less than 17 minutes, he or she will not be able to register a score in the Intergalactic Cross-Canada competition but will still be able to compete for the local win based on repetitions completed.

Event 2: Captain Intensity

4 minutes of rowing for total distance
6 minutes to get off the rower, head to the rack and register a 1-rep-max front squat

The score will be totaled by adding meters + pounds.

1,000 meters + 225 lb. = 1,225 points.

Event 3: Franklin

As many reps as possible in 7 minutes of:
Strict handstand push-ups with legs locked out
Back squats (IGM/IMM 135, IGW/IMW 95, JR 115)

You can break up the reps any way you want.

The barbell for squats must be taken from the floor.
The handstand push-ups with take place with two Rogue 25 bumpers separated by an AbMat. You whole hand must be on the bumpers, and your head must touch the AbMat.
Scoring in the Intergalactic and Intermediate divisions will be 2 points for every handstand push-up + 1 point for every squat.
Scoring in the JR division will be 3 points for every handstand push-up and 1 point for every squat.
If you can’t do handstand push-ups, the workout will be 7 minutes of squats.

IG/IM Athlete 1: 20×2 HSPU + 50 squats = 90
JR Athlete 1: 10×3 HSPU + 40 squats = 70

In-House Scoring

We will use the scoring format of the 2009 and 2010 CrossFit Games: points are awarded according to placement, with the low score at the end of the day winning the overall title.

Athlete 1: 3rd, 4th, 1st = 8
Athlete 2: 5th, 6th, 2nd = 13


Athletes will be reseeded after each event, and heat lists will be posted ASAP after each workout.

7-7:30 – Volunteer set-up
7:30-8 – Athlete check-in/sign waivers/pay $10/make donation
8:05 – Welcome/announcements
8:10 – Event 1 briefing and warm-up
8:30-11:30 – Event 1
11:30-12:30 – Lunch
12:30 – Event 2 briefing
1-2:22 – Event 2
2:40 – Event 3 briefing
3-5:10 – Event 3
Tiebreakers and awards will follow as soon as scores are tabulated.

Here’s some updated info on the competition on Feb. 5:

When you enter the MTS Iceplex, head straight for the staircase in front of you. At the top of the staircase, turn right and you will see the Focus Fitness facility.

The workouts will be released on Feb. 2 at 7 p.m. at The schedule is currently as follows:

7-7:30 – Volunteer set-up
7:30-8 – Athlete check-in/sign waivers/pay $10/make donation
8:05 – Welcome/announcements
8:10-8:30 Event 1 briefing and warm-up
8:30 – Event 1

Competitors will be re-seeded after each event so the top athletes are in the same heat as often as possible. We will post the order of the next event’s heats ASAP after the preceding event. The second event will start around 1 p.m., and the last event will be around 3 p.m. The exact times will be posted closer to the event.

We will schedule a lunch break between events 1 and 2, and a shorter coffee break between events 2 and 3. We anticipate the awards will be handed out at 5:30 p.m.

We will try to stay on schedule, but we will be filming the Intergalactic Division, so we might take some time to make sure we get things right on the technical side.

Food is available at the venue, though one of the top choices is called the “Game Misconduct Burger.” Plan accordingly.

Spectators are more than welcome.

You will not need any equipment, though you may bring your own skipping rope if double-unders should show up to the dismay of some and joy of others.

Here’s the competition roster:

Intergalactic Men

Scott Anderson – Prairie CrossFit
Steve Antle – CrossFit Winnipeg
Colin Darling – CrossFit Winnipeg
Jordan Derksen – Unaffiliated
Scott Fowell – CrossFit Winnipeg
Brad Gerbrandt – Prairie CrossFit
Michael Podolas – CrossFit Winnipeg
Brad Sarna – CrossFit Winnipeg
Tyson Takasaki – Unaffiliated
Rich Thomas – CrossFit Winnipeg
Derek Wickham – Prairie CrossFit
Harvey Woo – CrossFit Winnipeg

Intergalactic Women

Nicole Blue – CrossFit Winnipeg
Nicole Fillion – CrossFit Winnipeg
Crystal Kirby-Peloquin – CrossFit 204
Tania Tetrault-Vrga – CrossFit Winnipeg
Jenn Webber – Freak Fitness

Intermediate Men

Olu Badejo – CrossFit Winnipeg
Yacine Bara – CrossFit Winnipeg
Kevin Hardy – Prairie CrossFit
Brandon Hopkins – Prairie CrossFit

Intermediate Women

Jenn Anderberg – Prairie CrossFit
Mandy Walton – Prairie CrossFit
Hillary Widdifield – CrossFit Winnipeg

Junior Men

Grant Dilling Jr. – Freak Fitness

Winnipeg-CrossFit 204 is proud to be one of the satellite hosts for CrossFit Subzero’s Intergalactic Throwdown, which goes down all day on Sat., Feb. 5, at Focus Fitness, 3969 Portage, in the MTS Iceplex.

The field is set and registration is now closed.

We’ll be posting more updates as we get them from CrossFit Subzero in Thunder Bay. The workouts will be announced at 7 p.m. on Feb. 2, and we hope to have a schedule out shortly after that.

This event is in support of  Local Dog Rescue and New Hope Dog Rescue in Thunder Bay, Ont., and we will be taking donations on site. Receipts will be issued, and tax receipts are available from the charities on request. 100 percent of all money collected will go to the two charities. Cash only, please.

We’ve confirmed that the CrossFit Journal will be providing some prizes, and we’d like to thank CrossFit HQ for its contribution.

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

Here’s a selection of videos from our Jan. 30 workout.

In the first one, Crystal fixes her jerk and nails 4 PRs in 5 minutes – with more in the tank once we iron out the final kinks.

In the second, Will goes head-to-head with all 525 lb. of Vader.

And the third features some work on Olympic lifts. There are a few things to fix here, but a little work will lead to some great lifts in no time!

Winnipeg-Tuesday I did 5 rounds of 2 HSPUs, 10 24-inch box jumps and 1 set of stairs. It took me 10:48. I used an AbMat for the HSPUs, and I kipped them. I realized afterward that I could have pushed myself to at least start from the floor and go to the AbMat only if I started to fail, because they were really easy! This was the first WOD that I have incorporated any variety of HSPUs in, so that was very exciting. I practiced pistols and did 3×20 of weighted GHD sit-ups with 8 lb. to finish.

Wednesday I did AMRAP in 12 minutes of 5 deadlifts at 225 lb., 10 pull-ups and 20 air squats. I got 6 rounds and 2 reps. The combination of deadlifts and pull-ups became pretty crushing very quickly. I managed to get two very strange tears on my thumbs because of how I was gripping the bar.

Thursday I rested, and Friday I did a strength WOD: 3×3 front squats, 3×3 presses and 2×12 triceps extensions with the rope, plus 2×12 delt flyes. The squats were light because my low back was tight from the deadlifts in my previous WOD. I used 135, 145 and 150 lb. For the press, I did the first two sets at 90 lb. and finished with 95. I should have used 95 for all three sets—potentially more!

Saturday was a rest day and Sunday was Oly lifting at Dale’s garage. I have officially fixed my jerk.  I worked up to a triple at 135 lb., and then a new PR at 145 lb. I cleaned the first rep, and then just jerked from the rack position for the last two reps. The weight felt super light and manageable. I still need to work on keeping my back leg bent and not short-stepping the lift, but overall I am really pleased with my progress. I finished with 3×5 high-bar back squats at 155 lb.

I am still eating clean, and my weight had actually dropped under 160 lb. for the first time in two years. It isn’t my goal to lose weight, but if it happens as a result of clean eating and I stay strong, then all the better.

Less than a week until the Intergalactic Throwdown and I am excited! I don’t know if Mike knows the WODs yet or not, but I think he has some idea, and I am really disturbed at how good he is at lying to me! However, he knows how much of a competitor I am, and truthfully I wouldn’t compete if I knew the WODs before I should. I’m looking forward to Wednesday though and finding out what the WODs are so I can plan my strategy.

(Photo by Sandra Benz)