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.