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Tag: Winnipeg

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!  


 

A line of athletes perform a warm-up with kettlebells and dumbbells at CrossFit 204 in Winnipeg.

Your new year has already started.

In fact, 2019 is already well in progress. Whether you know it or not, you’ve already made all the decisions that will take effect next year.

New Year’s Resolutions are closely linked to the fitness industry, and it’s often said that traditional gyms experience a huge spike in January and February as people sign up for memberships they won’t use by March.

At our gym, January is never busier than the other months. We don’t have more people signing up. We don’t have a huge influx of people jumping into CrossFit. We don’t walk into the gym and wonder where all the people came from.

For us, January is almost identical to the other months of the year: A few very special people contact us because they’ve decided they want to invest in their health. They’re ready to start, and we’re thrilled. These people generally stay with us for years, not months.

We’ve found that most people who decide to “get fit in the new year” gravitate toward the various deals and special promotions most facilities run in January, and we understand. If you’re hesitant about starting a program or confused about fitness, it’s easier to dip a toe into the water—and we really hope those people keep working out. But many people never jump in fully and end up wasting $40 a month on a gym membership.

It costs more to start CrossFit with us, and we never offer holiday promotions or quick-fix promises. Our on-ramp is the same price all year: $420. This is because we’re looking for people who are ready to make a significant commitment to long-term health and wellness.

I was recently struck by a Planet Fitness bus-shack poster that said “No commitment!” as if it were a good thing.

I’d never use that phrase in association with a fitness facility. It’s the fitness equivalent of this: “I not sure I like you, but let’s get married. We can always get divorced.”

Or this: “Maybe you aren’t the kind of person who puts in effort.”

You need to commit to things in order to find success. You need to invest. You need to put in some work. You need to set your mind. You need to write in pen, not pencil. You need to make a mark on the wood and saw with confidence. You’re building something, and the time for planning is over.

If you’ve decided that you want invest in health and fitness, we have just a few spots in our On-Ramp program open now. The program involves 8 1-on-1 sessions with a coach, and it includes movement instruction, goal setting and nutrition info—the things that will help you develop healthy habits for life.

But the on-ramp isn’t on sale. We don’t do Boxing Week sales and New Year’s promotions designed to capitalize on resolutions and snap decisions. We want you here for years, not months, and we’re confident that your investment will pay off no matter when you start with us.

We don’t have specials. We have special people.

If you’re ready to commit to health, click here to talk to us about how we can help.

It dumped snow earlier this week.
 
It was a lot of snow, and it was heavy. Really heavy. It wasn’t the kind you can just broom away or quickly push aside. This was wet snow with just the right amount of freezing rain to make it very dense.
 
It was annoying, and it slowed us all down as we tried to get out and about.
 
But it didn’t bother you that much, did it? You didn’t look outside and think, “I can’t move this snow. I’ll have to call someone. I can’t go anywhere until I get help.”
 
You probably just put on your boots, grabbed a shovel and started working.
 
I did that, and as my muscles started to burn and my breathing got heavy, I found it funny that shoveling felt a lot like doing a workout. You might have thought the exact same thing.
 
As I was shoveling the front of the gym, some of our 60-something Legends clients started to arrive. They waded through the snow with smiles. I congratulated them on making it to the gym on a day when many people around the city cancelled all appointments. One of the women simply said that if she can do our workouts, she can deal with a snowstorm.
 
That’s the reason our gym exists. We’re here to help people deal with life.
 
Many people didn’t feel like our members did on Monday as the snow came down. They felt trapped, they thought about calling for assistance, and they felt helpless. Some might have even felt a little afraid.
 
I bet you know someone like that—someone who struggles with physical tasks and maybe doesn’t enjoy life as much as he or she should. If a person can’t shovel snow, a heavy bag of groceries or walk to the mailbox can be intimidating, too. Physical challenges suddenly seem insurmountable. 
 
Here’s how you can help these people in your lives: Tell them about our Legends program, then help them make an appointment to talk to us. No workouts, nothing scary. Just a talk about health and fitness. You can come along and join them for the appointment. That might help a lot.
 
But please remind your friends and relatives that a snowstorm doesn’t have to be house arrest. We can help anyone at any age become healthier and more functional, and it doesn’t take that long to see changes. People only have to show up three times a week, and their fitness will improve dramatically. Change a few eating habits and things move even faster.
 
And suddenly someone who might have shut the blinds on a snowstorm is more than ready to pick up a shovel and clear the sidewalk. The feeling a person gets from thriving during challenging times creates a ripple effect throughout his or her life. Bags don’t seem so heavy, mailboxes don’t seem so far away and playing with grandkids doesn’t seem so tiring. Life is better.
 
So here’s your assignment: Think of someone in your life who could use a bit more strength and confidence, then tell him or her how you got so fit.

You might change a life.

 
If you’d like to book outside the times available, email info@crossfit.com or call Crystal at 204-880-1001.

“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.

Eat like Einstein.

Or something like that.

I actually have no idea how Albert Einstein ate, but I’d guess he didn’t want to hit that new hipster restaurant to sample its many craft beers and appetizers.

Einstein famously always dressed the same, apparently to save brainpower. While his obvious lack of fashionability horrifies my wife, it makes a lot of sense to me. I, of course, am not fashionable unless I’m at a rock concert, in which case I fit right in.

But even Barack Obama talked about trimming his wardrobe and limiting his food choices.

“You’ll see I wear only gray or blue suits. I’m trying to pare down decisions. I don’t want to make decisions about what I’m eating or wearing. Because I have too many other decisions to make,” he said in Vanity Fair.

I dig it. I am a creature of habit, and I love routine. This above all has helped me with my diet.

I have had the same breakfast 95 percent of the time for the last decade. I’ve eaten the same lunch, more or less, for the last 5 years. Dinner is a bit more varied, but it’s generally meat with a lot of vegetables. When I go to restaurants, I usually order the exact same thing every time. Boring, I know. But it makes me happy.

This consistency is really helpful because I don’t have to worry about accounting for new foods and experiments in my diet. Maybe I’ll never experience the ecstasy of beef bourguignon poutine or some other trendy dish, but I’m OK with that. I have established a baseline, and over the last decade it’s helped me maintain my weight almost perfectly. If things ever get weird, I simply make a minor adjustment to a known quantity of food.

That actually happened a little while ago when I changed to a lower-calorie protein powder in my morning shake and I accidentally lost 10 lb. in about six weeks. This was not a good thing. I switched back to the other product and I got back to my optimal weight quickly. Performance was better, and I won’t be making any more changes to the recipe.

Variety might be the spice of life, but it also adds a lot of variables to the mix. And I really don’t like spicy food anyway.

I’m not suggesting you can’t be a culinary Marco Polo a chart an intrepid course through the menu, but if you’re not into macro tracking and want results, it’s a good idea to go with what you know as often as possible.

Crystal spends a lot of time tracking every single thing she eats, and she gets great results because she’s committed. I’d recommend you track everything. It will bring great results. But I just don’t have the patience for constant tracking, so my hack is to stick to a baseline plan that works and make note of alterations to that plan. I want to be healthy, and I love a good routine. I know that if I eat the same things just about every day and get the results I want, I don’t have to track a thing. I just have to stay the course.

If you’re ever frustrated with tracking, just remember that the early period is an investment, and it will pay off. You need to establish your baseline. Once you know what you need, you can streamline things considerably. If you eat the same things two days in a row, copy and paste, and you’ll find you have more time to organize all your blue suits by hue, from lightest to darkest.

For more info on nutrition, check out 204 Lifestyle.

 

As most of you know, Crystal is the nutrition expert in our family, and I benefit from her passion for food and commitment to healthy eating.

My role is very different: In addition to being in charge of all guitar solos, I am a very pragmatic, practical person. I like running perfectly organized full loads in the dishwasher. I like using one match to light all the candles even if I burn my finger. I like to eat the same things almost every day because it makes grocery shopping easier. I almost always order the exact same thing at restaurants.

Before I was married, I developed a series of rules called The Bachelor Protocols.  The eat-over-sink rule was part of that creed.

I’m now happily married, and I’ve learned a lot from my wife. The Bachelor Protocols are but a memory I recall only when I smell Burger King or drive by a sign for three-for-one pizzas. The protocols worked for my lifestyle at the time but were not ideal for nutrition.

I’m not a nutritionist, but I hope these very practical tips will complement all the science and data Crystal provides through 204 Lifestyle.  I hope they’ll also help those of you who aren’t doing the Nutrition Reset but still want to improve your diet.

Tip 1: Don’t Eat From the Bag or Box

While this tip definitely dirties far more dishes than Bachelor Mike would like, I can assure you that you will eat less if you put food—any food, but especially chips—in a bowl and put the rest of the bag away. Even better: Measure out your food and track it.

But start with the bowl. Put a reasonable amount of food into it, then eat the food slowly and enjoy it. When you’re done, you’ll have to make a conscious decision to get more, and you’ll have to get up to do it. All that presents a series of barriers that will often prevent you from overeating.

If you sit down with the bag, the mindless ritual hand-to-mouth delivery system kicks in, and before you know it the bag is empty, while you’re full of chips and regret.

So put reasonable amounts of stuff in bowls or on plates. When you’re done, you’re done. Go do something else—like listen to Iron Maiden while looking for hidden messages on the album cover. Or something like that.

Additional pro tip: Rinse the bowl or plate right away with hot water so you don’t have to scrub later. I hate scrubbing. It’s time I could spend shredding on the guitar.