30 Day Challenge
Congrats to everyone who stuck with the 30 day challenge. The reps got challenging near the end. There are now two additional challenges posted. One for squats and one for plank. You can choose one or the other, and if you are feeling you need an extra push, you can choose to opt in for both.
Plank
This is where we recap the the picture or video that got the most views, likes, or comments of the week. Shinobi Warmup was the video of the week.
The Big Game
Today is Superbowl Sunday. Which means you’ll probably be attending Superbowl parties. This is a good reminder that sometimes we need to take a break from being so serious about health and nutrition sometimes. At Shinobi, we promote living an active and healthy lifestyle, but having an occasional cheat will be much better for your mental health than trying to eat “perfect” all the time. One of the reasons why we workout so hard is to allow us to take a day off sometimes. You’ve earned a pass from me, just make sure that these are occasional indulgences and you’ll be fine.
Muscles By Meyers
Big thanks to Kenny from Muscles by Meyers for coming in Saturday morning to give us a sample of the supplements offered by them. They are a local company with over 35 years of experience. They are located at William and Isabel which is really close to Shinobi.
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. Post workout cooldown was the popular choice this week.
30 Day Challenge
Coach Suavek has put out the challenge and this month we are working on abs. How is everyone doing in this challenge so far? Those flutter kicks were a bit spicy. I’ve been able to do them without stopping but each day feels harder than the previous. If you are having difficulty with them, just remember you can break all movements into manageable reps. I know I’ll start breaking them up soon. Keep up the good work!
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. Squat warmup was this week’s most liked photo.
Chris has been red hot lately. Last weekend, having just finished the Frostfit 2017 competition, where he competed in 4 events in 2 days and tied his max snatch, he was hungry for more.
This week, Chris hit a personal best with 200 pounds on the snatch. This was a power snatch too. Watch out for Chris this year as he competes in upcoming events.
Shinobi Performance of the Week is sponsored by Ninja Wraps
30 Day Challenge
Coach Suavek has put out the challenge. This month we started an ab challenge to work up to a four minute plank. You can start at any time in January and you progress on your own pace. Every day there will be an exercise to challenge you. These exercises can be done at home or at the gym. No equipment is necessary and you can break up the reps into manageable sets. If you choose to participate, there is a sign up sheet in the gym. There will be a new challenge in February.
New Mobility Class
Starting Saturday January 7th, we will be offering an additional Stretching and Mobility class at 10:15am (you do not need to attend the 9am class to attend the 10:15am Mobility and stretching class). We will continue to have a 8:30am class as well.
Mobility
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. This photobomb from the form monster was the popular choice this week.
New Programming Stream
Starting Monday Jan.9th we will be offering 2 streams of programming simultaneously. Shinobi and Fitness streams. Both will be posted online and on the board. We ask that what ever you choose you stick through for the class, but you are more than welcome to pick which ever path you suits you best before the class starts.
We feel that multiple paths will allow more diversity in our methods, more options for our Shinobi family and help everyone achive thier goals in 2017.
New Mobility Class
Starting Saturday January 7th, we will be offering an additional Stretching and Mobility class at 10:15am (you do not need to attend the 9am class to attend the 10:15am Mobility and stretching class). We will continue to have a 8:30am class as well.
Mobility
#shinobihashtagweek
We wanted to try something fun for next week. Tag any social media posts with the tag #shinobihashtagweek
FrostFit 2017
Chris will be competing at FrostFit this weekend. Good luck Chris!
When: Saturday & Sunday, January 14th & 15th
Where: CrossFit Winnipeg, 739 Lagimodiere Blvd
Chris
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. Thanks to everyone who came in to our New Year’s team workout!
Holiday Hours
Friday Dec 23: 6:30am class. Open gym from 1pm-3pm by appointment only.
Saturday Dec 24: Regular Hours – 8:30 mobility, 9am class
Monday Dec 26: Team WOD 10am
Tuesday Dec 27: 6am Cancelled. Evening classes only
Saturday Dec 31: Regular Hours – 8:30 mobility, 9am class
Monday Jan 2: Team WOD 10am
Shinobi Xmas Party
Thanks to everyone who came out to our Xmas Party!
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. Give the gift of health and fitness. Receive 10% your purchase before Dec.24th.
Shinobi Winter Holiday Pot Luck Party
When: Saturday December 10, 2016 at 7:30pm
Where: Shinobi Fitness
Who: Shinobi members and their friends and family
What: Make a dish or bring something bought. It doesn’t need to be healthy. We won’t judge. Ashley has generously offered to bring in pop. Bring your own refreshments if you want something else to drink. If people are interested in going out afterwards, that is an option as well.
Coach Suavek is ready to party
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. Congrats to JD for the personal record on the squat.
Technical Tip of the Week – Double Unders
This week I want to show you a clip of Rocky doing double unders. It is an intense scene as Rocky pushes himself into overdrive mode in his training.
When doing double unders, we want to be efficient and not waste any energy. At the 15 second mark, Rocky starts doing double unders and he is jumping up way too high and is pretty much doing tuck jumps. His shoulders are doing a lot of the work and his elbows are failing around in huge circles. In contrast, we want to be jumping up just high enough to allow the rope to pass and letting the flicking of the wrist to generate speed in the rope. Once you develop the speed of the wrists, it allows the rope to spin much faster and thus you won’t need to jump up as high. This will allow us to do more consecutive double unders and not be gassed out after 5 or 6 reps.
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. This is Coach giving you a slap in the face for motivation.
Upcoming Events Around Town
Top Notch Crossfit is hosting a fundraiser workout, called “Naughty or Nice” to benefit the Children’s Hospital Foundation of Manitoba. This will be on December 11 from 12-4. Click here for more information.
Crossfit Winnipeg is hosting the annual FrostFit competition on January 14-15, 2017. This is a team competition with RX and non-RX divisions. Click here for more information.
This is a reminder that our new mobility class is on Saturdays at 8:30am
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. This is Coach Rich leading the barbell class.
Shinobi member Jorden has gotten the scoop once again on the Mondetta Warehouse Sale. Here are the details:
Nov 5 & 6 – 10am – 5pm
1109 Winnipeg Ave.
Advice is get there early, leave your coat in your car, it can get warm in there.
Cash and debit accepted, not sure about credit cards.
Some very, very good deals – a lot of things will have a tag on them that says the size is Med. but it is not always accurate.
Check seams etc as some pieces may not be 100% complete.
Prices (from last time if they haven’t changed):
leggings – $10
shorts – $5
tanktops – $5
hoodies/long sleeves – $10
This weekend Coach Rich assisted two-time Olympic bronze medalist, Desiree Scott, in the KidSport Winnipeg soccer camp.
-Harvey
This is where we recap the the picture or video that got the most views, likes, or comments of the week. Coach Rich leading the mobility movement with a quick pose.
Kevin hit a big personal record on Saturday with a 145 pound push press!
Kevin Push Press PR