I'am Back

Wow, What a Crazy couple of day's. So here is a recap



Friday night attended a Fundraiser for the Ms Society set up by Dean Piller and his Crew. It was a fun evening with good food , prizes and people. They raised over 100,000 dollars for the Society. Good Job Everyone.



Dynamic warm up and a light stretch.



Saturday was an active rest day , legs still feeling heavy from weekly rides.



Sunday, We climb Mt. Finlayson as a group of eigthteen. Some of us fast and some of us Enjoying the Scenery. I climb the Mountain with Randy " The Diesel" Wickens and his Daughter McKenzie. She was strapped to his back in a Back Pack, which added a few extra pounds to his climb. He gridended it out with a smile on his face , I think? or maybe he was in great pain and didn't want us to know.

Ride today. WOD tomorrow

I had to change my schedule around to accommodate a date with Lola. So I rode today and will WOD it up tomorrow. My legs recovered well last night and felt good on my ride. It sure feels good to ride on back to back day's. Definitely enjoying being back on the bike and having a race schedule ahead of me.

Ride: Began with a Dynamic Warm up and 2 cups of coffee.

60 minutes total time. Rode out to Matheson lake and back, covering about 25km, in just under 60 minutes. I'm trying my best to ride on the shoulder or in the ditch to give a more off road feel to my rides. Stretch and Meditation tonight.

See you tomorrow,

My Leg's are sore.

It's my 2nd day back at it, after taking the past extended weekend off to travel to the BIG EASY for some football. And my leg's are DEAD!

So my question to you is .Are you recovering after your workouts ?If not check in with one of the coaches to get some tips on how to make sure you're recovering in between all of your workouts.

WOD. 4 rds for time of 100 ft of walking lunges, 30 box jumps and 30 Pull ups.

Completed work out in 22:23, Subbing Pull ups with Ring back pull ups, box jumped on 16 inch box and walking lunges using 20 pound dumbbells.

Ride Portion of day:

Dynamic warm up with the noon group. Mountain bike workout for Wednesday. Completed 3km and a easy tempo 1000m climb. Gearing 48/17. Followed with 3 Steep hill climbs (12% grade) of 800 m #1 4:20, #2 4:35, #3 4:18. Resting 3 minutes between each climb. Completed the ride with a 4km cool down. Total Ride time was 45 minutes. Waited 4 plus hours before completing Daily WOD at www.crossfitvancouverisland.com

* Just a reminder that We are climbing Mount Finlayson this Sunday at 10 AM sharp.*

A little off.

Wow, How can a team totally dominate a football game and still not win? Well if you watched the football game on Sunday, you saw the Vikings do that exact thing. They were fully in control and shot them selves in the foot with a Mental "BRAIN FART" with under 2 minutes to go.So I was a little of with my prediction for the game. Better luck next time.

I spent the weekend in New Orleans with Coach Harrington and we had a blast. Good food , entertainment and a killer football game to boot. We left Friday night and came home Monday evening. We pent more time travelling to get there and back , than we did in New Orleans but we would do it all over again for the experience.

Started back at it today with 15 minutes of Dynamic line work followed by the WOD of the day

12 Pull ups, 12 Ring Dips, and 75 squats. 3Rd's for time. Completed it in 10:15. Subbing pull ups for Paralette push ups, and Ring dips for Paralette dips. Still not able to really do any action above my head which seems to set my left shoulder off. Tomorrow I'm back on the bike.

Game Day

Today the VIKINGS crush the Saint's. 44 -27.











"our greatest glory was not in never falling, but in rising when we fell. "








-- Vince Lombardi

See you tomorrow.

Muhammed Ali

"To become a champion you must first look and act like champion!"



-Muhammed Ali.







Big Game tomorrow.

On my way

It's friday afternoon and I'm on my way to New Orleans for 48 hrs of Football fun.

I'll take full advantage of my travel time and use it to strengthen the Mental part of my game. The I- phone is a great tool as I am able to download Mental training drills etc.

Something to think about,

ALL SUCCESS STARTS IN ONE FORM - A CLEAR, DEFINITE THOUGHT.

SO BE VERY CAREFUL OF WHAT YOU THINK ABOUT, BECAUSE WHAT YOU THINK ABOUT WILL HAPPEN.

Almost the Weekend

Yes it's almost the weekend and I'm off to New Orleans with Coach Harrington to see the VIKINGS crush the Aint's. I'm SO FREAKING EXCITED!



I spent the morning hours with the Belmont Soccer Academy. And during this time, we as a group hike 10 plus km's . Good Job to all that toughed it out!





Dynamic warm up to begin the day. Followed by a 12km hike on a rail bed out to Gold stream Park. No steep climbs , just nice relatively flat ground. It was nice break on the legs, as they are still sore from Tuesday , Wednesday's WOD's and Mtn Bike training sessions.

Spring Already?

Another beautiful day on Vancouver Island, I took full advantage of it and did my hill work this morning.



How is your recovery going? Are you feeling rested? Sore? Make sure and check in with one of our coaches to know of all the possibilities and secrets to good recovery.





Began morning with a Dynamic warm up of 15 min. Followed with a 3 km warm up on my mtn bike. Then 4 - 800m hill climbs with a 1 to 1 rest ratio. #1 2:33 #2 2:53 #3 2:27 # 2:47. Followed this with a easy 5km cool down ride. 2nd workout of the day will be the posted wod from www.crossfitvancouverisland.com for Wednesday. I passed on the Double under portion of the WOD, calves are still sore from the last skipping workout and I don't need a muscle strain to slow me down. Completed 96 total reps for knees to elbows, 240 squats, 100 push ups.

I took a look at a couple of old training journals of mine to see what my past hill workouts look like. And it was nothing similar to what I did to day. In the early 90's when I competed in Cycling events my typical hill climbing day would see me in the saddle for 3 plus hours and close to 75 km of mileage. Today's session was 45 mins in total time and 14 km in distance. Still kind of sceptical to see if this method will be enough to get me back to a highly competitive level. I keep you posted on how I feel.

TRAIN HARD

See you tomorrow

Back at it

After using Monday as a active off day, I'm feeling much better and ready to go at it again. This is week two of the Longevity challenge and things are still on track.

Began the morning with a 3 km hike too get the body moving and Pain Free for the day. No Riding today, strength and power work was focused around Monday's www.crossfitvancouverisland.com WOD. 5 DB Dead lifts, 5 Hang Power Cleans, 5 Thruster's AMRAP of 15min. Scored 17 rounds with #25 DB. Ended my day with some light stretching and roller therapy.

Rest Day

I've decided to make my Monday's an optional training day, depending on how I'm feeling from the previous week of training. This will give me optimal time to recover from the training demands of the weekend. Saturday will be a longer ride 40km and up, with Sunday being either a ride or a trail hike/run of moderate distance and time. I'm working towards keeping both Saturday and Sunday Workouts to a 2 hr time limit. This is to ensure that I keep my intensity up and maximize my time training. If I do feel good on a Monday. I'll keep the weight load down , but still bring the intensity to the WOD.

Active rest day, Light stretching and some basic dynamic movements were the flavor of the day.

Easy 3km hike/walk in the am with Lola. A great way to start the day.

Caleb Pike Hike

GO VIKINGS!!

Yeah, the Vikings are heading to New Orleans for the NFC Championship game and SO I'm I, along with Belmont High School Football Coach Kevin Harrington ( he cheers for saints, boo). We leave Friday night and get back early Monday afternoon. LET'S GO VIKINGS!

Wod today consisted of a brisk hike to Jocelyn Peak, returning down hill with an easy run. A total of 8.2 km in a time of 75 min. Stretch and Meditate in the evening. Energy feels good, a week of NO SUGAR and NO WHEAT makes a Huge difference.

See you tomorrow

Paradise

Another Beautiful day in Paradise. Hopefully you all got outside and enjoyed a bit of the sunshine.

Lecture with Dr. Kyle at CVI tomorrow at 10:00 am. Everyone is welcomed to attend. Topic of lecture will be around Labels and Ingredients of common foods.

Dynamic warm up this morning, along with Stretch and Movement class, followed by a 44km Mtn bike ride. 1hr 58min of riding time. Felt good. Static stretch and meditation session to follow tonight.

Friday Wod

Rain, Rain,Go Way. and it did in the afternoon. Unfortunately I had scheduled my ride for the am hrs. So not wanting to get soaked and muddy I went to the gym and rode the spin bike for 40 minutes. I visualized my daily ride in my head and cranked out a 25 minute interval done at a moderate to high intensity level.I followed that up with participating in the Dynamic warm up with the noon group.

Saturday's plan is to begin the day with the Movement and Stretch class at 9:15 am at B2B. Following that up with a 40-50 km Mtn bike ride out to the Sooke Potholes and back. I'm hoping to meet up with Jason and Holly on the Goose around 1:00pm, somewhere close to Roche Cove.

Recap of Friday workout. Rode 45 min on the Spin bike with moderate resistance which included a 25 min interval (level 7), followed with 15 min of Dynamic Movement and Stretching.

Thursday WOD

5 rds for time of the following: 50 double unders OR 200 SKIPS, because I can't Double Under. Along with 15 DB Split Jerks. I used #20 and worked on Technique and Explosion. Finished in 17:21. Looking forward to riding in the AM. Ride will be 30 -35 km from Home to Matheson Lake and back.



CHECK THE FOLLOWING OUT.



To help keep us all motivated to try new things. I have created a leader board based around competition. Every time you compete in a organized event, you will be awarded pts. based on the lenght of the event and it's nature. ex. Easy/moderate/ hard/ extreme/ 5km/ 8km /10km etc. So for example.If you compete in the Times Colonist 10km race, you would receive 10 pts. If you compete in a Marathon you will receive 20 pts. I will have a complete breakdown of points based around different events and rules and PRIZES to you in the next couple of day's. Events that I will be looking at to include are: Kayaking, Mountain Biking, Triathlon,CVI Competitions,Adventure Racing etc. Give me some feedback if you would like to see anything else added.



See you tomorrow

Paleo Packs

I have added a link to the Paleo pack home page, for those of you wanting more info about what they are. We are hoping to put our order in early next week. Stay tuned for details if you are interested in purchasing some.

2nd round of ordering LULU gear has begun. Talk to Coach Lewis for more details. And yes there is a sign up at the gym.

No Riding today. Will do presribed wod from our main page. Double unders and Split Jerks.

Feeling rested, a little sore in the hamstring region, But GOOD overall.

Base Mileage cont'd

I went and did it. I signed up for the MOMAR race this coming September 25. I also purchased my UCI Bicycle Racing License. That's ONE big step towards achieving my goals for this year. How is everyone making out with their goals so far? Let me know via comments on my Blog page.

I'm going to be Blogging all my daily workouts and rides. I would like my RACING friends to do the same via COMMENTS. So if you are training for a 5 km , half marathon, full marathon , triathlon, keep me posted with your training volume i.e. daily run/rides/swims, hills, sprints etc. I can then help you peak for the races that are important to you.

RODE 30 Km Mtn Bike. Moderate tempo with 2 climbs included. No WOD today. Resting those achy muscles with a Sauna and lot's of water. That's 55km of my weekly goal of 150km.

Wednesday January 13/10

GOALS FOR 2010



My Goals for the upcoming Year.

• Clean up my diet, by reducing sugar and wheat intake


• Compete in this year's upcoming MOMAR race


• Compete in my First Mtn Bike race this March.


• Meditate


• Spend more time with LOLA.


• Enjoy Life

Before Picture for Coach Dave,

Make sure to submit your goals to info@crossfitvancouverisland.com to be eligble for weekly prizes.

Tuesday January 12/10

Day 2 of the Longevity Challenge and things are still in order.

Movement and Stretch class this Saturday Jan. 16/10 , 9:30 am @ Back to Back Studio.

Thoughts and Ideas around 2010 event schedule:

• Ski to Surf April 25/10


• TC Ten K


• MOMAR September 25/10


• Kusam Climb June 19/10 Not sure if this is the exact date.

Let me know if you can think of any other event you would like to do.

Completed ANGIE, modified with Ring Back Pullups for Pullups in 27:41, Rode 25km Mountain Bike . Beginning of Base Mileage for Mtn Bike Racing Season. Goal for this week is 150 km of Mtn Biking. Plus 3 additional http://www.crossfitvancouverisland.com/ wod's.

Completed 5 rds of : 30 DB Deadlifts, 30 DB Lunges for time 16:48 with #25 DB's

January 8/10

The Longevity challenge begins this Monday January 11/10. Nutrition plans, weekly and monthly challenges, weekly giveaways, plus a whole lot more. Make sure you are signed up into our Mind Body site to be eligible for giveaway's. Stay tuned to www.crossfitvancouverisland.com for all the updates.

January 1/10

Happy New Year.


The Website has been launched. Check it out and give us some feed back. We will be continuing to update the site on a daily basis.

Saturday morning classes begin tomorrow at 8 am. Let's get 2010 off to a good start with a fun WOD. See you there.

Make sure to stretch after each WOD, as it will help with recovery.