MOMAR and LOTS OF RAIN!!!

RACE SUPPLEMENTS
RACE SUPPLEMENTS
RACE SUPPLEMENTS
RACE SUPPLEMENTS

The Forecast for the upcoming weekend is calling for 35-45 mm of RAIN on Saturday, the day

I go ADVENTURE RACING at Mt. Washington with teammate Darryl Woodley. It's a 50 km course with some Mountain Biking, Paddling, Bushwhacking and Orienteering. It will mean lots of GOOD WET MUDDY FUN in the Back Country. I'm hoping to use this experience to get others to try something NEW and EXCITING in 2011.

How did I train for this style of RACING? In a quick review I trained in all events featured this weekend. With the least amount of time spent in a Kayak. I rode 2-3 x per week ALL OUT , HARD AS I COULD GO for 60-90 minutes. NO WASTED TIME! It got my WIND UP ( CARDIO) in a SHORT period of time. I also spent some time in the BACK COUNTRY SOLO HIKING. I was able to practice my navigation and map reading skills on each outing.

.AND NOT TO FORGET 2-3 Metabolic Conditioning sessions PER WEEK at CVI or at HOME. My goal is complete this event in under 5 hour, which I feel is completely do-able as long as WE DON'T GET LOST!

HOW DID I CARE FOR MY BODY?

By utilizing all MANUAL THERAPIES I had available to me. THANKS to DR. ROBYN at BACK TO BACK for the ADJUSTMENTS AND A.R.T. DR KYLE for B-12 Injections and Homeopathic Medication to keep me STRONG AND COLD AND FLU FREE, YEAH!. DR STEPHAN for the ACUPUCNTURE and MOTOR POINT THERAPIES ALONG WITH CHINESE HERBAL FORMULAS .

SUPPLEMENTATION consisted of products supplied from DR JULIA AND Back to Back Chiropractic. I take on a daily basis the following: 3 Glucosamine tablets, 2 Multi-Vitamins tablets, 2 Cardio Support tablets, as well as Hydration Replacement with ENDURA. SEE ABOVE FOR PRODUCT IDENTIFICATION. ALL PRODUCTS ARE AVAILABLE FOR SALE FROM BACK TO BACK CHIROPRACTIC.

A BIG THANK YOU TO OUR SPONSOR'S

BACK TO BACK CHIROPRACTIC www.back2back.com

ALPINE MARINE DIVISION. Set us up with an Awesome Double Kayak. and All the gear to go with it.

CHERYL LAIDLAW SEE TO THE RIGHT FOR CONTACT INFO.

CROSSFIT VANCOUVER ISLAND

WARM UP WARM UP WARM UP

The above picture is from Tuesday night practice with the Thunderbirds. At approximately 5 minutes into practice , coach Jeff has them working a deep squat glide and stretch. If our player's are not effectively warmed up prior to this drill , the effectiveness is lost. A full dynamic off ice warm up is crucial! Warm up should include hip and shoulder mobility, deep body weight squats, spinal flossing drills, as well as a brief intense cardio blast. NO LONG JOGS, NO STATIC STRETCHING. MOVEMENT MOVEMENT MOVEMENT! Usually ten to fifteen minutes is suffice for most player's. Those dealing with limitations due to previous injuries should consider warming up for 20 minutes or more. Remember this. When you hit the Ice, you should be ready to GO.

“We can take one of two roads in life: One is the broad, well- traveled road to mediocrity, the other is the road to greatness and meaning.” -Stephen Covey

Better Cardio?

What if I told you that a simple inexpensive supplement may be able to help increase your VO2. Would you be interested? Well if so, I'll let you in on a Chinese Herb that has been used for Centuries to help open up the Lungs and increase performance, it's called Cordyceps. In one study published in Medicine & Science in Sports & Exercise, researchers reported that athletes who took 4.5 grams of cordyceps daily for six weeks had double the rate of oxygen intake as those in the placebo group.

Cordyceps Extra Strength

The long history of Cordyceps tells of how it was used in Traditional Chinese Medicine for energy, enhanced libido, sports and work performance.

Main Applications:

The medicinal mushroom Cordyceps sinensis has gained wide popularity and is used for its health-promoting qualities, therefore is seen to assist with:

• Vitality
• Energy
• Libido
• Immune enhancement
• Adrenal insufficiency

The 5 Times Factor

Lab grown, Purica’s 5x hybrid Cordyceps is a Full Spectrum product, including mycelium, fruit, spores, primordial and extra cellular compounds.

Analysis of Wild Collected Cordyceps and Cultivated Cordyceps reveals startling news! For the first time ever, Cordyceps has been cultivated in the laboratory which not only matches the chemical analysis of wild Cordyceps, but also exceeds the potency by a factor of FIVE!

• Contains 7 different strains
• Increases ATP by 30% (energy responsible for heart beat, muscle movement and brain processes) and oxygen utilization by 40%

If you are interested in giving it a try, send me an email coachwarbeck@gmail.com

Mother's Day Challenge

Middle of the Month

I am so glad that the time change has happened, it means more time in the evening to train. Now I just need to catch up on the hour of sleep I lost.


I am starting a new "ON RAMP" class Monday ans Wednesday nights at 545 and Friday's at 530. This class will be transitional class between the I AM CROSSFIT program and our regular WOD classes. The Nine Basic movements will still be taught, however more emphasis will be placed on scaling and exercise modifications. Providing participants with a challenging workout based on their own limitations and personal needs. This class is open to all Graduates of our I AM CROSSFIT program, as well as any individual who have successfully completed our Elements Program.


Great job to everyone who joined us at Tower Point on Sunday for our 6km weighted hike to Witty's beach. The weighted packs that we brought along definitely added to our enjoyment. Next week we climb Mt. Quimper. As this climb is somewhat similar to Mt. Finlayson , we don't need to bring our weighted packs. Just make sure and bring your camera, as the view is Beautiful at the top. Also if you have a set of hiking poles, bring them along.

Another week closer

Wow the first week of March was a blur. Definitely have lot's going on , and it's all good. My training increased last week , due in part to the warm weather and SUNSHINE. Training consisted of 2 mtn bike rides, three hikes, a trail run , 3 wod's and a 5 km paddle. I ended this week of training with a COLD PLUNGE in the OCEAN. I spent about 5 minutes in the water at a waist deep level. Yes, My legs go Slightly numb, however upon exiting they are refreshed with Fresh Oxygenated blood. My legs come alive and the little aches , pains and tender spots seem to vanish. My legs still feel refreshed today.

Did you know that sectionals are in 3 weeks in Squamish? Yes, Three Weeks. Tyson, Cayle and Mike will be competing at the event.

The Hybrid Class will be doing a HIKE/TRAIL RUN this Sunday March 14th. We'll be meeting at Tower Point 10:30am. and you'll be doing either a 3.5km Hike or 7 Km run. And remember to set your clocks ahead 1 Hour. This class will allow our Tc 10 km people to get in a Good Solid Run. For those who will be Hiking, Packs are recommended, along with some weight inside. An extra 20 - 30 pounds is ideal.

BEACH WORKOUTS ARE BACK.

Hiking, Biking, Trail Running.

I've spent the majority of this last week steadily increasing my mileage, on my bike and feet. I completed 3- Mtn Bike rides (115km), 2- 5km hikes, 1-8km hike and 1-5km trail/beach run. Plus 3 - http://www.crossfitvancouverisland.com/ WOD's. And now I'm icing my entire body.ha ha. I feel good , but Prevention is always the best direction when it comes to minor aches and pains. So I ice my knees and low back every night before bed, even if they don't feel abused.
















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