Crossfit Vancouver Island

Crossfit Vancouver Island
Carter deadlifting

Monday, November 29, 2010

4 more days

Only 4 days to go until training camp starts this friday! Time to start gearing down the training to make sure I'm peaking when the season comes around.

It is a thin line between training hard and overtraining and I am going to make sure I don't cross that line. I find that the biggest mistake a lot of athletes make is totally shutting down their training during the season. There should still be some maintenence workouts to make sure you dont lose all your off season gains.

Here is what I am planning for the week leading up to training camp.

Monday - crossfit class 5Pm & shootaround at Pearkes 8PM

Tuesday - dynamic warmup and some running (sprint work)

wednesday - shooting - light movement - foam roller/stretching

thursday - OFF

friday - sunday - camp in seattle


Monday, November 22, 2010

2 weeks til camp

Hard to believe that training camp starts in Seattle in 2 weeks for the Stealth. Seems like forever since we were lifting that Champions Cup above our heads.

This time of year it is especially important to make sure that your body is right and at full strength. I am trying to get in as many classes as possible at CVI before we start. I just simply can't train as hard by myself. I don't think anyone really can.

I have also been following different crossfit sites. Crossfit main site, crossfit football and crossfit endurance. For alot of athletes in season 3 on 1 off cycle doesn't work so I try to mix and match. One of them is always unbearable!!

Here was today:

5K run

5 rounds
10 pull ups
10 ring dips
10 push ups

Lots of fun!

Tuesday, November 9, 2010

Life = Gong Show

Wow!! Life is a little crazy right now.

Work is starting to pick up and groups are rolling. We are working hard to get things ready for our Holiday membership sale and prepping for an exciting 2011.

I am running a 10 team youth lacrosse league in Seattle for the Stealth and dealing with 10 teams of parents and 10 teams of parents questions. Dave and I are starting to work with some youths in Cowichan to promote fitness and teach them the game of lacrosse. My lacrosse academy at Spectrum is in full swing and last but definitely not least Kim, Carter and I are waiting for a phone call to tell us when our baby girl will enter the world!!

I almost prefer things this way. Hopefully 2011 will be just as busy.

Monday, March 8, 2010

Bye Week

So it's March now and I am finally enjoying my first weekend off since November. To say it couldn't have come at a better time would be an understatement!! For the first monday morning in a while I feel rested and somewhat recovered.

That being said I am definetly ready to get right back at it in Calgary next week. It is always great to play in the old stomping grounds but it will be even better with Kimmy and Carter in the crowd. Carter rocking his brand new "Ratcliff 42" Stealth jersey.

Make sure to check out to see how we did.


Monday, January 11, 2010

90 Day Challenge

Hey Guys,

90 day challenge starts today!! I was just checking out Dr. Kyle's blog page and he was explaining the paleo diet. I have been sticking to the paleo diet for the past few months and believe me you will never feel better!!

It takes a few days to really figure out how to do this and make it work for you but after the feeling out period it is super easy.

Best of luck to everyone for the next 90 days, can't wait to see the results.


Friday, January 1, 2010



Can't believe its actually 2010. '09 seemed to just fly by.

We are all expecting a huge things this year at Crossfit Vancouver Island, and I for one can't wait to get it started.
After using the XMAS break to unwind, relax abit and enjoy some family time it's definitely time to get back at er.

Look forward to Monday afternoons class.


Thursday, December 3, 2009


Well, FGB day 1 is on the books. Over 40 crossfitters got this done on the first night. Scores were awesome!! and huge gains were made over the past few months.
Looks like all the hard work is paying off!!

Round 2 - tomorrow at noon.