LEWIS RATCLIFF - CVI CROSSFIT

4 more days

2010-11-29T13:41:00.000-08:00

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

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2 weeks til camp

2010-11-22T20:27:00.000-08:00

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!

Life = Gong Show

2010-11-09T22:33:00.000-08:00

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.

Bye Week

2010-03-08T12:14:00.000-08:00

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 NLL.com to see how we did.

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90 Day Challenge

2010-01-11T21:06:00.000-08:00

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.

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2010!!!

2010-01-01T21:33:00.000-08:00

WOW!!

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.

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FIGHT GONE BAD - DAY #1

2009-12-03T21:05:00.000-08:00

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.

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Filthy Fifty

2009-10-29T14:25:00.000-07:00

There is a definite buzz around the gym about the upcoming filthy fifty. It seems to be a mix of excitement and shear terror. I think I am feeling the latter!!
Should be a fun day and as always we will all feel great at the end. We just have to get there.

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New Breed of Lax Player

2009-10-04T22:17:00.000-07:00

It seems like the day of the big, slow lacrosse player who shows up to camp to get in shape is over! With the new fast paced brand of lax being played today more and more kids are buying into fitness and healthy living all year.
Being the co-owner of Crossfit Vancouver Island in Victoria I see this everyday. With so many opportunities available for Canadian laxers I think kids are realizing that hard work and dedication will really take them where they want to go.
All of my Crossfit kids are making huge gains and it will be exciting to see where they end up over the next few years. I already have guys I've trained in the past playing with and against me and will probably come up and take my job!!

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Pick it up a notch!!

2009-09-30T11:18:00.000-07:00

So, fall is officially here as I found out this morning as I ran to the gym. Can't believe it is almost October. That being said, it's time to really pick up the business and get things rockin and rollin.
Things are awesome so far but we need to build on this and continue to grow. As Dave said last night at our staff meeting, our "team" is awesome and has the ability to really take this community by storm.

Lots of hard work ahead!!

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I AM CROSSFIT

2009-09-22T23:21:00.000-07:00

Wow! What a turn out. 33 newbies to Crossfit Vancouver Island.

Great first workout tonight. Took lots of great pics, cant wait to get the new website up and running to post them all.

Hope everyone had as much fun as they looked like they were, and bring out some friends on Thursday.

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EXPANSION

2009-09-19T23:11:00.000-07:00

Well it's finally here!! Our new space is ready to transform.

It is super exciting when we think about all the possibilities that this new facility can open up. The class and clinic options are endless.

We have all been working hard to try and get everything rolling ASAP but there is still along way to go.

Future looks great for Crossfit Vancouver Island!!

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