Friday December 11/09

HAPPY FRIDAY!

Great week of training everyone. Keep it up.

Two weeks until Christmas, ARE YOU READY?

December 8/09

Movement and Stretch class tonight at Back to Back , 7:30-8:30pm. I highly recommend it to anyone who is tight and sore. It's going to be a great way to loosen up the body.

THANKS TO EVERYONE WHO PARTICIPATED IN THE 2ND ANNUAL "FIGHT GONE BAD" .FOOD DRIVE. It was a HUGE success.

Thursday December 3/09

CrossFit Runner's Cynthia and Lynne

"Fight Gone Bad"Bench Mark begins today.





This event is also being used to collect non-perishable food items for the West Shore Food Bank.








Next Tuesday and Thursday at 7:30 pm. I will be teaching a stretch and movement classes at Back to Back in the "Studio". Class size is limited, so if you are interested let me know and we'll put your name on the list.








7 Great reasons to warm up:

1. Improves elasticity and contractibility of muscles.


2. Greater efficiency of the respiratory and cardiovscular systems


3. Shorter reaction time


4. Improved perception


5. Better Concentration
6. Improved Coordination
7. Regulation of emotional state

See you at the Fight.

Wednesday December 2/10

Hey everyone. We are putting together a New Stretch and Rehab class for the New Year and we would like to Pass on a invitation to all CVI memebers to come and give it a try, next Tuesday or Thursday night, 730 pm at B2B. This class will be held in a WARM environment ( 80+ degrees) so dress accordingly. Talk to Coach Dave if you have any questions about this class. Limited space available. 12 people max per session.

Fight Gone Bad this Thursday/Friday/Saturday. Hope to see you there.

Saturday November 28/09

Check out the video from "The Swamp at Thetis lake" . Yes that's Coach Mike rippin' it up.

Thanks Suzi B..

It's been brought to my attention by Suzi B. that I have been slacking on the Blog page. So I'm back at it with New Found Energy and some great updates to programming and our web site. We are developing a complete interactive schedule with Mind Body that will include our New CrossFit Outside the Box program. This program will take your CrossFit conditioning to a new Level by offering a large variety of outdoor activities ( kayaking, biking, back country hiking, run groups for all distances, triathlon training, beach workouts and the list goes on. Along with all this great programming we are offering lectures, demonstrations, stretch and relax classes, cooking classes and a Year End Adventure Get Away. 2010 looks like Lot's of FUN.

Thursday October 29/09

Filthy Fifty is on the horizon. Are you ready? Lot's of water, good food, and sleep will have you ready for this one. Good luck.

Monday October 19/09

Iam Crossfit number 3 starts tonight. 6 weeks of Lot's of new stuff and ton's of fun. Classes are Monday and Wednesday at 7:30 and Friday's at 5:30. See you tonight.

If you were unable to join this class, we have another one starting Tuesday November 3rd. Sign up now as classes fill up quick.

(pic) Larissa working on her Kipping pull up.

Saturday October 17/09

The 5 week "Fran" challenge has begun. Over 100 people have signed up for the challenge. Did you record your time? We will be going at again November 18/19/20. The goal for everyone is to shave 30 seconds off your time.

5 Ways to improve your Fran time.

1) Practice your Kipping pull up and Thruster technique. Proper form will help shave off a few seconds.

2) Dial in your nutrition, 5 - 6 small meals a day. Incorporating the basic rules of the Zone diet, with a emphasis on Mediterranean foods.

3) Improve your flexibility; a longer muscle is a stronger muscle. Take a FREE Yoga class at Back to Back. Ask me for details.

4) Sleep 7 - 8 hrs per night. You need rest to recover properly.

5) Keep training at HIGH INTENSITY!!

Train hard and have FUN!

Thursday October 15/09

The following is happening at the gym in the next 6 weeks.

Fran 5 week challenge has begun. We challenge you to improve your Fran time in 5 weeks. Consistant training and proper nutrition will be needed to beat your time. Ask a coach for details.

Filthy Fifty is coming up at the end of the month. Oct 31/09, November 2 and 3rd.

Harriers relay race November 11.

FIGHT GONE BAD for FOOD coming up Dec.4/5/7 . Sign up coming soon. Entry fee is a minium of 3 cans of non-perishable food items. With all donations going to the West Shore food bank.

Wednesday October 7/09

Benchmark ANGIE has left it's mark. Great job everyone. Check out the pics and videos.

Tuesday September 29/09

Wow! September is almost over and fall is in the air. So come in and check out are new expanded space. More weights, more space, more FUN. Are programs are filling up fast, so don't delay and sign up for Iam CrossFit # 3. Begins Monday October 19/)09 at 7:30 pm Monday and Wednesday and Friday afternoons at 5:30 for 6 weeks of something different..Limited to 16 people.

Bench mark ANGIE is coming up next week Monday and Tuesday. Make sure you get a "New" score sheet from your Coach before workout.

Friday September 25/09

I'm CrossFit number 2 is off to a great start. Check out the Video from the first class.

Wednesday September 23/09

W.O.D.

50 Wall Ball

50 Pull ups

35 Wall Ball

35 Pullups

20 Wall Ball

20 Pullups

15 min 34 seconds.

Going to feel this one tomorrow.

Tuesday September 22/09

I'am CrossFit starts tonight. Are you CrossFit?

Ran 5k with a w.o.d. attached on Monday. My hamstrings are really tight, after that. Stretching is probably a good idea.

Monday September 21/09

Day 1 of 4 in a row. Starting to dial into the Zone diet. Fish is on the menu.

Sunday Sept 20/09

I AM CROSSFIT #2 begins this Tuesday night @ 7:30 pm. A few spot's still remain. Contact me or send a email to dplcrossfit@hotmail.com if you are interested.

Following a new rotation of 4 consectutiveday's of CrossFit. Followed by 1-2 day's of outdoor activity. Ex Mtn Biking, Hiking, Paddling, etc. Rest days will rotate between fri/sat/sun depending on how the body feels and family life. I'll let you know how it go's

Saturday September 19/09

3k run down to the Koksilah river, Cobble Hill, B.C.

BABY LOLA.

Friday September 18/09

OUR NEW GYM SPACE. CHECK IT OUT..

Thursday September 17/09

Feeling Cindy today. Walking down the stairs is fun...

Another bench mark

"KAREN"

150 Wallball shots for time.

8:56

#16 ball / 10 ft target

Wednesday September 16/09

Not feeling to sore after "Cindy", I'll probably feel tighter and sore on thursday.

W.O.D.

"Michael"

800 meter run

50 back extensions

50 sit ups

3 rds. for time.

20:15 as rx'd

Tuesday September 15/09

Bench mark "CINDY"

AMRAP

5 pullups

10 pushups

15 squats

15 rds. 5 squats short of 16.

Sore legs tomorrow.

Wednesday Sept 9/ 09

Resting up for a big day at CrossFit Central in Austin,Texas. It's hot and humid with thunderstorms in the forecast.

Tuesday September 8/09

Getting ready to sweat in Austin, Texas tomorrow at CrossFit Central.

Monday September 7 / 09

Last day of summer vacation. Back to school Tuesday morning.

The Quarry at Cobble Hill, BC. (pic)

Sunday Sept 6/09

It's time to rest after a long, long mountain bike ride around Burnt Bridge and the Kinsol Trestle. Total ride time was 3.5 hrs. of single track, fire road and some crazy hike a bike sections.