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Apprentice Coach Tom

Tom is an avid paddle sports athlete, and competes regularly in surf ski and dragon boat races all over the world. He is also one of Canada’s top dragon boat coaches, having led 8 teams to the Club Crew World Championships, including 2 World Champions, and has assisted several athletes in making the Canadian National Team. Two years ago he started personal training with Coach Dee, and fell in love with CrossFit training and its ability to improve sport performance. He is working towards becoming a CrossFit coach while continuing his jobs at Victoria Hospice and VI Paddling. We welcome him to our great Team.


photo credit Matthew Abbott, used with permission.

December WOD-Killah!

To finish off the 2011 year with a bang, we’d like to announce our December WOD-Killah: A big hurray for Zoner May Pongpitpitak!

May is the type of person who makes it really tough for you NOT to smile when you see him.  He has a gentle determination about him that is really inspiring, and sticks to his goals with seeming ease.  May has been an active part of the Zone community, as well as an inspiration of strength to those that have worked out with him.

We’re proud of all you’ve accomplished in your time at the Zone, May!  Congrats on making WOD-Killah of the month!

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Class Times: 7:00a.m., 9:30a.m., & 5:30p.m. classes only

Today’s Workout:

Buy In – Hang Squat snatch 6 x 2 reps

  • Increase weight each set (only if you are getting under the bar with speed)
  • We want to stay away from a power snatch & overhead squat

WOD -“Baseline”

It is time to test your Baseline to see how you have improved since the last time you completed it!  It looks like the  last time we did the Baseline test it was February 2011.   I know it is not a nice Christmas present that I am throwing it in right after all the Christmas treats, but oh well!

For time:

  • 500M Row
  • 40 Squats
  • 30 Situps
  • 20 Pushups
  • 10 Pullups

Zone 2:  assisted pullups, pushups from knees.

Zone 1:  scale workout as needed

If the class is split up into two heats, Heat 2 stay warm with skipping, burpees, dynamic leg movements etc.  When Heat 1 is completed, work on a goat or start stretching and rolling out.

Cash Out – MWOD 38 – Sleeping: Neck, shoulders and pillows discussion.  Followed by:

Happy baby stretch
Lacrosse ball, roll out 1st rib
Shin splint stretch

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November WOD-Killah!

Once again, it’s time for another installment of our WOD-Killah feature!  We’ve been continuing the tradition of highlighting good community spirit and the potential for athletic excellence for many months now, yet we’ve only just begun to tap the surface of all the talent we’re seeing in the gym.  Without further ado, it’s time to announce our feature WOD-Killah athlete for the month of November:

A warm congratulations to Wendy Callendar!

If you don’t know much about Wendy, here’s your chance to get to know her better through her fantastic video interview by Ryan Clarke.

Wendy truly embodies the giving, dedicated, community spirit we try to foster here at The Zone. She is the first one to smile and look at things with an optimistic attitude, and is a perfect example that brains, strength and beauty are not mutually exclusive. 😉

We would like to thank Wendy for being such an integral part of the Zone since 2009.  It’s long-term members like her that help inspire others to stick with it and keep coming!  If you see Wendy around the gym, be sure to give her a hug and congratulate her on a job well done.

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Today`s Workout:

Buy In – Back Squat 3 x 10 Reps (work up to ~65-70% of your 1rm)

  • Focus on perfect form, not the load. Save some leg power for the WOD!

WOD –  Trifecta’s Cousin, Marvin

4 rounds for max total repetitions of:

  • 30 seconds of pistol squats – 30 sec rest
  • 30 seconds of box jump burpees (20/24) – 30 sec rest
  • 30 seconds of toes to bar – 60 sec rest

Zone 3 – Scale pistol with rubber band assistance

Zone 2 – Scale toes to bar to k2e or hanging leg raise.  Scale box height as needed

Zone 1 – Scale exercises as needed

Cash Out – MWOD 14 – Chair of Death Mobility drills

Test: How awesome you feel at the end of the day.
Mob: You get 1 point for every time you stretch a hip for 1 min when you sit longer than 5 min. Max 2 points per sitting session.
Re-test: Kicking ass the next day
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