What a great day for a Hike.

Good Job to all who made it out to the Jocelyn Peak Hike today. We spent about 2.5 hrs on the trail, covering a distance of 8.4km. This was a great endurance workout for the group, as we continue to get ready for Mt. Empress and the Juan de Fuca trail this coming summer.Stay tuned to my blog for more information and upcoming lecture and course dates.

Check this out, The map of our Hike. http://j.mp/cfjzb0

Dynamic Assessment of the Squat

It's hard to believe we are almost through February and into March. Which means almost 2 months of training in the books for many of us. And I think it is time we begin to discuss Injury and Performance.





As the weather continues to improve and the day's get longer . We sometimes get caught up in doing too much too soon or too much all the time. So it's good to know a few things about your body and how it works to keep you moving.





I'm going to keep it as basic as possible with most of my references, so as not to confuse and or lose you.





The first and foremost thing to work on for everyone is their Flexibility. A LONG Muscle is a Strong Muscle, so Stretch. If you need some guidance. I Coach a Mobility and Flexibility class, Saturday mornings from 9:30-10-30 at B2B.





My Number 1 Assessment is the Dynamic Movement the Squat. It gives the coach a good idea of the Athlete/Client's lower body function and Range of Motion limitations.





Some faults we will see and the affected muscles associated with these compensatory movement patterns are as follows:

• Feet move outwards: Tight Calves and Peroneals(outside of lower leg),Bicep Fermoris(hamstring).


• Heels come off the floor. Possible tight muscles : calves (gastroc/soleus)or hip flexors


• Knees Drop In: Tight hip ab/adductors


• Unable to reach Full ROM with Squat movement: Quads overactive and or Weak.

Mike Y showing us a Good Solid Squat

So if you need to improve your Squat. Make sure and spend some extra time daily to stretch Dynamically. That's a fancy way of saying Move while you stretch. The body is constructed to move efficiently and it needs to be challenged daily.

Sunday on the Water

What a Beautiful Sunny Day on Vancouver Island. I spent my morning with the Hybrid class at Tower Point for a blast on the sand and a few hill runs.Good Job Everyone.This is a great way to mix up your training routine and get out and enjoy the Sun......... Later in the day I jumped into the canoe and went for a paddle over to Witty's lagoon. I think Spring has Sprung?

Pose Running

Hey Everyone,





Just to let you know our Resident Running man, Jay Jordan is NOW available for Private and Semi Private Run Performance training. This service is offered to all our Member at No cost. He will be with us next Monday and Wednesday night @ 6pm to share his knowledge. You can check out is his blog at http://www.jamesonjordan.blogspot.com/ .

Tyson T working the Pull up.

Tuesday

Check out this link to a great article about the Fitness Profession.

http://fitbusinessinsider.com/what-i-think-is-wrong-with-the-fitness-industry/

Monday Ride

Grizzly on the run.

My Monday
Google Maps URL: http://maps.google.com/?q=http://share.abvio.com/e36e/0b50/4b64/fa44/Cyclemeter-Cycle-20100208-1259.kmlShortened Google Maps URL: http://j.mp/aF68eO

Started: Feb 8, 2010 12:59:29 PM


Ride Time: 27:26


Stopped Time: 0:00


Distance: 9.97 km

Average: 21.82 km/hr


Climb: 118 meters


Calories: 417


New Route


Activity: Cycle


Official Route: No





Google Maps URL: http://maps.google.com/?q=http://share.abvio.com/e36e/0b50/4b64/fa44/Cyclemeter-Cycle-20100208-1108.kmlShortened Google Maps URL: http://j.mp/99C62n


Started: Feb 8, 2010 11:08:33 AM


Ride Time: 44:39


Stopped Time: 0:00


Distance: 12.11 km


Average: 16.27 km/hr


Climb: 182 meters


Calories: 441


Route: New Route


Activity: Cycle


Official Route: No

One Month Down, two to go.

What a great week of training! I completed 3 CrossFit wod's , 3 times on the Mountain bike, a stretch class Saturday morning, and 3 hikes with Lola . Dialing in my diet has been a huge advantage to my recovery between work outs.

Upcoming events

Sectional qualifiers CrossFit Games, March 25th / 26th.

Regional CrossFit Games , May 27th/28th

Kusum climb. June 21/10

Wilderness First Aid Training.

Check out the following link . It's a 4 min clip my good friend Troy has put together for a upcoming documentary of Western Speedway and the demo's . http://www.demodummies.com/

Well, I spent the month of January blogging and getting dialed in with all this new technology.and now it has become a habit, I think. So I'm going to blog Sunday's and Thursday's and stay current with daily post's of my training log.

Google Maps URL: http://maps.google.com/?q=http://share.abvio.com/e36e/0b50/4b64/fa44/Cyclemeter-Cycle-20100203-1106.kmlShortened Google Maps URL: http://j.mp/d1DvuG

Started: Feb 3, 2010 11:06:12 AM

Ride Time: 45:41

Stopped Time: 0:00

Distance: 14.48 km

Average: 19.02 km/hr

Climb: 212 meters

Calories: 587

Route: Home To Gym Via PelicanActivity:

CycleOfficial Route: Yes

Something Interesting.

Hey Check out this link, very cool stuff.

http://www.vispine.ca/

RIDE: OFF

WOD: OFF

Thinking of Something new?

The first month of 2010 has passed us bye. With some really inspiring stories of weight dropped, inches lost, decreases in joint pain, better sleep patterns and the list goes on. Stay tuned to our main site as we will be posting monthly success stories.

Thinking of trying something new? Anyone interested in White water Kayaking and Rafting courses? More info coming soon.

RIDE: 75minutes of moderate intensity 48 /17 gear ratio. Still NO BIG RING, not until the end of February.

WOD : As per http://www.crossfitvancouverisland.com/