Tag: Competition

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!

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.

Why not be great?

It’s that time of the year when we’re getting ready for the CrossFit Games Open.

If you’re wondering if you should enter, read this post from 2015. There’s no pressure either way. As long as we see you in the gym, we’re thrilled. But if you want to join the team, have at ‘er!

Here’s our plan for 2016:

1. Fun is foremost. Everything else is secondary. Egos are checked at the door. Give your all in each event, thank your judge and cheer on your colleagues.

2. The week’s event will be programmed every Friday as our workout of the day. As is always the case in everything you do, your coach will discuss the event at the beginning of each class/session. Together, you’ll figure out scaling and modifications and discuss a plan to get the best results. For instance, we can talk strategy if a load is just too heavy or a certain movement isn’t available.

3. For those of us competing, Judged Events will be as follows:

– Fridays from 19:00-21:00 p.m. (first heat at 19:10)
– Sundays from 1030 a.m.-12:30 p.m. (first heat at 10:40)

Please arrive early to perform an appropriate warm-up that doesn’t disturb the class that’s in session. The coach running the class will be happy to direct you to free space and equipment.

Cheer for your friends!

If you cannot attend at either of these times, please contact Cody Bernard via email at cody@crossfit204.com, and we will look to see what accommodations can be made.

4. A heat sign-up sheet will be posted by the whiteboard the evening after the event announcement occurs. First come, first served.

5. Submit your score before the posted deadline. We cannot help you if you do not submit on time.

6. On reattempting an event:

Any requests to reattempt an event must be submitted to Cody via email. The request must include your event score and reason for requesting a a second attempt. All requests will be on a case-by-case basis.

Why do we generally limit attempts to one? Because you wouldn’t take a math test three times in a row if you weren’t happy with the results. You’d study, improve, and take the test again. We’re taking the same approach here.

7. On judging: We suggest that anyone that wants to judge during the Open completes the Crossfit Judges course. This is a requirement for anyone judging an event performed by an individual vying for a spot at regionals – individual or team. Please Cody if you are able to assist during Judged Event times.

A line must be drawn…

8. We strictly adhere to the CrossFit Games Rulebook and Drug Testing Policy, and we encourage you to review it and contact Cody with questions.

9. Have fun being fit!