Tag: CrossFit

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 closeup of the broken metal sleeve of a silver 45-lb. barbell at CrossFit 204.

A closeup of the broken metal sleeve of a silver 45-lb. barbell at CrossFit 204.This was our first barbell.

When I became fascinated with @crossfit in 2008, I started collecting equipment. I found this bar on Kijiji and drove about 45 minutes to pick it up for $150 or so.

It’s not what people would now call a “good bar.” Its sleeves barely spin, and it wasn’t really made for lifting heavy loads. But it was more than I needed to learn how to lift and to get stronger.

This bar used to sit in the corner of my second-floor apartment, and I would regularly practice cleans and overhead squats in front of the TV. It was stuffed between the seats of my Honda Civic many times and is responsible for many gouges therein. At one point, it served as a clothes rack when @204lifestyle moved in and I needed something strong to support her hefty collection of clothes. Eventually, it went into the basement gym, along with other bars I started collecting, and it was often hauled to @assiniboineathletic, where I taught my first classes.

In 2011, it went to 483 Berry St., where it was used less frequently after we bought a whack of much better bars. But we still used it, and it still did the job.

Whenever we bid farewell to a piece of old equipment, I’m always reminded that people are stronger than steel. This bar is done lifting. But we are not.

Thanks to everyone who squatted or deadlifted with this one over the years. You know who you are.

“Looks like someone has something to prove.”

I bristled at the cashier’s words for a second.

I’m not “that guy.” I don’t feel the need to show off or brag about walking uphill both ways into the wind. It isn’t Festivus, and we are not performing feats of strength for glory.

I just didn’t need any help getting the groceries to the car. It was about seven or eight bags, but it was mostly vegetables. The load was more awkward than anything, and I was sure I’d be just fine if I hooked all the handles in the crooks of my elbows and went through the exit sideways.

The cashier was exceptionally friendly, even at the end of her nine-hour shift, and she was just trying to help. She said she’d even make space so I could leave half the groceries by the till for my second trip.

I smiled, thanked her, and told her I’d be just fine. Then I picked up the bags and started lumbering toward the door.

And then I realized that I actually do have something to prove. Not to her or the people in line behind me, but to myself.

I have no competition goals with fitness. But I have life goals. I want to live a long time, and I want to be independent forever. When I die, I hope it’s while I’m working out and some vital organ simply reaches the end of its run and explodes after about 10 decades of faithful service. I recall watching my 97-year-old neighbour as he shovelled snow off his roof a few years back, and I want to be just like Ray even if a few others were really worried about him. Better to die on your roof than in a hospital bed, I’d say.

So I look at life’s physical tasks as challenges. I generally type all day, and grunt work is refreshing. It’s a chance to go caveman and reconnect with a body that’s been immobile for hours in a society in which physical tasks are disappearing. I like carrying my own groceries and dog food. I like moving furniture. I enjoy pushing cars out of snowbanks. I want to move that heavy thing just to see if I can.

As I got to the truck with all bags intact, I felt a real sense of accomplishment even if Brussels sprouts, bananas and ground beef don’t weigh very much. I felt good about having the capacity to do something another would have avoided.

So yes, the cashier was right: I have something to prove.

Do you?

If you know people who might benefit from improved health or fitness, please have them visit us for a free consultation.

tester-igFitness First wraps Aug. 16—present completely punched cards to Crystal or Cody to receive your prize. If you’ve taped a card to the whiteboard, we’ll have a prize waiting for you!

And if you want to see what the prize is, check out @crossfit204 on Instagram.

The program is over, but that doesn’t mean you should stop your extra activities. For the last two weeks of summer—and beyond—remember to do something first, then relax. In fact, carry that over into fall and winter.

If you have any feedback about this program, we’d love to hear it. Thanks for participating!

tester-igThanks to everyone who signed up for Fitness First!

If you missed out but still want in, talk to Crystal, and she can slip you in past the deadline.

If you have your card in hand, here are the details once again:

You need to work out 24 times–4 times per week–over the next six weeks to fill the card and earn the prize.

Workouts at the gym count–be sure to give your card to the coach and ask for a punch whenever you work out (maximum 4 punches per week).

But we know many of you are out and about enjoying the weather and sometimes can’t make it to the gym, so outside-the-gym workouts count, too. All you have to do to get credit for the workout is post a picture or video to Instagram, note what you did and tag @crossfit204. Then punch your card yourself if you’re away or bring it in and get a coach to do it. (Max 4 punches per week–but you can do more than 4 workouts!)

For example, Coach Dave did today’s workout in his basement and posted it to Instagram. Jeremie has also documented his on-the-road training with a kettlebell. Running and swimming cycling count! Dock workouts count! Moving a giant pile of wood for time counts! Count anything that shows you’re committed to staying fit over summer!

Remember to tag @CrossFit204 so we see the post! We’ll comment, like and share.

Need workout ideas? Click here.

After Aug. 12, hand in your completed card to receive a prize.

If you have any questions, talk to Crystal!