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Saturday, October 31, 2009

Remember Your Vest !

 Hunting Seasons start and end over the next few months (Nov 1st is first starting date) ... remember to dress brightly on your rides !

Steve and Peter


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Thursday, October 29, 2009

Motivation to Get out the Door and to Set YOUR Goals High

This picture shows the obvious hurdle that 25-year-old Manuel de los Santos from the Dominican Republic has had to overcome to reach the status of Pro-Am in Golf. He lost his left leg at 18 after being hit by a car. He was a talented baseball player at the time of his injury and has used his balance and swing to transfer his skills over to Golf. Who knows how high he will climb and what tournaments he will qualify for !

Manuel is a great example of the possibilities when we take responsibility for our situation and strive tirelessly at our goals every day, regardless of how impossible it seems or how many people say you Can't


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Tuesday, October 27, 2009

Workouts of the Week October 27 2009

Great weekend Results with Mike Duncan Taking on the world in Hawaii at the Xterra Worlds
and Bob Bergman Down south Racing Cross in Kentucky.
*** Remember to post times, questions, experiences to Comments please ! 
Steve's WO of the Week
5 min aerobic warmup

10 min active flex

5 min run to be done as 10 sec carioca agility 20 sec easy jog

Then complete at about 85/90% of max effort:

1000m run + 50 dumbell swings (50 per arm) + 25 situps

800m run + 40 dumbbell swings (per arm) + 20 situps

600m run + 30 dumbbell swings (per arm) + 15 situps

sit and recover to 120 heart rate...then easy...easy jog or walk by feeling for 8 to 10 minutes
Peter's WO
Each time you ride your bike this week warmup with this Set
3-5 Rounds of:
a) 30-60sec One Leg Pedaling each leg (do not go past point of smooth stroke / no 'clunking')
b) 1min at 110-120RPM
How would your efficiency improve if you did this with full focus before each ride/workout ?
Steve, Peter and Rachael
Ready to Perform in 2010? Coaching, Bike Fit, Testing www.steveneal.ca

Tuesday, October 20, 2009

Workouts of the week - October 20 2009

Steve's WO of the Week
* post your time to Comments ... critique on Steve's skipping welcome too :)
20 min of double under practice ... then :

50-40-30-20-10 (ie. first set is 50 reps then next set is 40 reps of each exercise)
Of  Double Unders and Situps
For time

Peter's WO of the Week
Complete 60min Yoga Class or PodCast or Audio

Post Class you attended or the link to the Podcast


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Monday, October 19, 2009

Great Experiences and Results at Toronto UCI Cross Weekend 2009 !

Matt and Jared warming up for Toronto UCI Cross DaY 2
Nice job to SNPD athletes Jared,  Bob, Matt, Cam, and Rachel
Some breakthrough performances and great learning experiences for all of you
results at www.Pedalmag.com
Steve, Peter and Rachael
Ready to Perform in 2010? Coaching, Bike Fit, Testing www.steveneal.ca

Thursday, October 15, 2009

Question via Email from www.trainwithpeter.com

Hi Peter
I was reading your blog and saw your gym workout posted, [LINK to post] how many times a week do you do that workout? and I am confused on the #'s you have written 10-9-8-7-.....3-2-1- and the after each exercise you have #'s like 35/25? How many sets are you doing?
Hi, C. 
That workout is typical of a workout Peter would build into doing 2-3 times a week during the fall and Winter,
- We would rarely do the exact same workout twice though, especially in the same week.
* if you use YouTube or look back in the www.crossfitorangeville.com archives you can find a few more workouts we have done
That workout started with a bit of active flex / foam roll / aerobic warm-up
Then some specific strength warm-up which is the first set shown as goblet squat / pushup / situp x 4 sets or rounds 
Then the second group of exercises (deadlift / GHD situps / back squat etc.) is the main workout
The first set is 10 reps of each exercise, then 9 reps of each, then 8 continuing on dropping a rep per set until the last set of 1 rep of each !
The #'s after each exercise indicate male and female suggested/goal weights to do the workout as intended
* caution should be used when starting out, its better to undershoot your loads the first few weeks then injure yourself !
Hope that answers your questions, please follow up !   
Steve and Peter
**** Also Steve Neal Performance Development and Crossfit Orangeville have their own groups on www.facebook.com !!!

Tuesday, October 13, 2009

WO of the Week - Oct 13 2009

Steve's WO
Get in 10 min easy aerobic activity...then complete 5 min of 
active stretching...

Then complete:

5 pushups every minute on the minute...chest and thighs must touch 
the ground on each.

For the situps...bent knee at 90 degrees...start with shoulder blades 
touching ground for each rep...chest must come up and touch your 
thighs on situp as well as tapping your toes.

Then with remaining time until you get to the next minute (and have 
to complete 5 more pushups)...do as many situps as you can...working 
towards a total of 200 situps.

So it would go like this...

Start watch and at 0:00 do 5 pushups...and start doing as many situps 
until 1:00 as you can...

at 1:00 do pushups and then start doing as many situps until 2:00 as 
you can...add these to previous round...

Continue this process until you have complete 200 situps.
Love to Hear how those doing this are making out, post questions/time to comments ( people are doing it, we are all just a bit shy !)
Peter's WO
Mix Master Endurance !
Mix up your endurance today and try 2 or 3 different activities all at endurance effort
Try and get everything set up so transition times are minimal (shoes / poles etc.)
My favorite is Bike/Pole Run / Steady Strength (something like Steve's WO last week but not for time just steady endurance RPE)
No wrong answer, especially this time of year ... bike/ wood chop / run ???
Post your activities and durations to Comments Please !
Steve / Peter and Rachael
***************************************   2010 Teen Girls Training group info @  www.steveneal.ca

Monday, October 12, 2009

Weekend Results Oct 11 2009

Congrats to all the SNPD Cross Racers who Represented in Edmonton this Weekend
Nationals ( Saturday )
- Rachael = 4th Master
- Jared Stafford = 5th Espoir
- Mical Dyck - 4th Pro ( read her blog ! )
- Bob Bergman 9th Master
UCI ( Sunday)
- J. Stafford = 16th (pro)
- M. Dyck =   4th elite
- Rachael = 1st master
Steve Peter and Rachael
Ready to Perform in 2010? Coaching, Bike Fit, Testing www.steveneal.ca

Friday, October 9, 2009

Holiday Treat ... Enjoy your weekend !

Remember your Paleo (no sugar or processed stuff ) Pumpkin Pie this Weekend ! 

Pumpkin Pie
2 and a half cups crushed pecans or choice nuts
~1 cup dates (medool dates work best, else add a bit of water)
 -- after you have pressed into a baking sheet put in an oven that has been heated to 400 to 'dehydrate' for 10min ... but turn off the heat first.
Remove and add filling.

1 15 oz can of pumpkin puree
3 eggs
3/4 cup maple sugar flakes
1 tbsp fresh grated ginger
1 tsp cinnamon
1/4 tsp sea salt
1/4 tsp powdered cloves
1/4 tsp nutmeg
grated rind of 1 lemon
1 cup creme fresh
Steve, Peter and Rachael
Also please take some time to look over the information on  www.steveneal.ca regarding our 2010 Teen Training Group ... Let us know if you have ideas or want to join ... we want to make this work and help develop this crucial segment of our sport !

Wednesday, October 7, 2009

Workouts of the Week Oct 7 2009

Steve's Workout (building on the workout from 2 weeks ago)
Complete 3 rounds of the following set

- Set is 6 times through 'Cindy':
a) 5 Pullups (kipping, Jumping or Dead hang)
b) 10 Pushups
c) 15 Airsquats (no weights, and get your butt lower then knees)

Rest 1 min exactly between each ROUND (so after each time you complete the strength set)

Peter's Workout of the Week
after a great weekend at the Hillbilly Hustle I am excited on Cross!

To get tuned up for the rest of Cross season try this interval strategy after a good 20-30min of warmup

2min ON / 2min Off x 15- 20 times (based on fitness and length of goal race)

The on period is not Maximal but rather closer to a 20min TT pace or longer TT pace


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Monday, October 5, 2009

Cross Season !

Photo Courtesy M. Watson
Congrats to Jared Stafford on a breakthrough start to his Cross Season
Watch this coming weekend for Results from Nationals in Edmonton !
Steve and Peter
Watch our Website for 1 day and evening sessions and Clinics this Fall / Winter  www.steveneal.ca

Friday, October 2, 2009

Keeping off season Cals in Check and Hillbilly Hustle !

Spending some time relaxing this fall ???
Looking to optimize your body composition ? or keep close to racing weight ?
Don't skip meals but instead strive for a small meal every 3-4 hrs (including breakfast)
Try these easy substitutions to save a few calories but enjoy your favorites.
a) Pasta = spaghetti squash
b) Cereal / milk = applesauce w/ nuts and fruit
c) sandwich/wrap breads = a stuffed pepper or lettuce/seaweed wrap (try collard greens or other big leafs)
d) instead of sauces, or so much sauce try spices like Tumeric, Cumin, Tyme etc. which all have great health benefits and minimal calories
d) other ideas ? post to comments !
In other news check out The Hillbilly Hustle at Highlands Nordic, just south of Collingwood this weekend
Great racing or spectating with the biggest non-uci payout in Ontario, Cash Primes, Snack bar and 
 many features including an over-under bridge and The GTA Bike Parks 'Hillbilly Hump!"  
Steve, Peter and Rachael
Ready to Perform in 2010? Coaching, Bike Fit, Testing www.steveneal.ca

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