Call it on the fly

Active living
July 26, 2010, 5:39 am
Filed under: training, Uncategorized

“We do not inherit the earth from our ancestors; we borrow it from our children.”  – Andre Gide

Greenroofing is the latest craze that’s swiffering the nation. It’s an architectural concept of growing vegetation and plant life on the roof of a building for a number of various reasons. With the entire “green” mentality that’s taking over the world, greenroofs are a concept that allows corporations and companies an opportunity to minimize the carbon footprint they leave behind. Although I don’t completely agree with this reasoning, it’s kind of like BP planting a bunch of trees to make up for the gulf oil spill. The word “green” is thrown around a lot these days, often politically charged, wholeheartedly embraced and often received with resent (“damn tree hugging hippies”).  Besides building a positive public image through greenroofs, these buildings also can sustain various wildlife and provide a more natural landscape. There are countless ecological benefits to greenroofing, they can naturally filter airborne toxins as well as provide a substantial storm water management capacity. Greenroofs mainly consist of several layers of a root restricting material and a water-retaining layer that as it evaporates, keeps plants alive during long periods of drought.


Extensive greenroofs are classified from the amount of grow median used and the weight and type of plants used during the landscaping process. In this case, our extensive greenroof provided soil around 4 inches thick with 14,000 seedums planted spanning the 7000 sq. ft. area.

Extensive. Similar to the one we did.

An intensive greenroof contains  12-15 inches of soil maxing out at 15 feet of soil and can contain trees and other substantially larger plants. With benefits to the building it houses as well, such as reduced cooling bills in the summer and less impact on heating during the winter, greenroofs actually aid the environment in a less direct way as well.  With a positive impact on LEED (leadership in energy and environmental design) it is a sustainable way to reduce energy costs. I’m still in the researching process of this fascinating field (pun intended) but I’ve grown a soft spot for landscaping and re-forestation. A possible post-wrestling, pre-firefighting career choice may be in the works, as the concept and name is only going to become more widespread as the years go on and our planet becomes more destroyed. Ladder experience is always an asset. So yeah, that’s where I’ve been the last week. Building a greenroof in Port Alberni which just happens to be a short drive from… Tofino!


The water is cold and wet. Well of course it’s wet, it’s water. The taste of salt marinates my lips as I paddle into oncoming crashing breaks of white off the Vancouver Island coast. My surfboard awkwardly balances unevenly under my fatiguing upper body. Another wave crashes onto me, followed by another. The tide is coming in with a relentless force, I tumble, ass-over-tea-kettle amongst the roaring surf. What would a sport be if it didn’t break your spirit, topple you over and make you hop right back on? I now love surfing. It is an insane workout and fun activity that will constantly create an everlasting room for improvement. I struggle, to catch my bearings. Am I upside down, or right side up? I guess that question would be answered determined on where the surface of the Ocean is. I gasp for air and swallow some sea water as I reach the oxygen infused atmosphere. A seagull “gawks” at me. Fuck you seagull. I climb back on my board and get back in line for another sweet series of rad waves. Catching one, and another I am encouraged by the rewarding feeling of helplessness that the energy of breaking ocean charges into your board with a force that can manage humans to stand on an object and play water-walking Christ. The concept and thought of how surfing developed must be an interesting history lesson.

What I’m getting at is that active living during the summer months is just as effective as frequent gym hitting.  Vancouver is a perfect spot for outdoor activities that will challenge your mental and physical limits quickly. I went Kayaking today in False Creek and surrounded by the lively atmosphere of Granville Island, one can’t help but get an overwhelming good feeling. Kayaking will wear out your core pretty quickly as balance is a big part of maintaining your dryness. Chest and back muscles come into play as you paddle and after short all out speed bursts, one is quickly reminded that kayaking is indeed a hardcore Olympic sport. It’ll wear you out, and you’ll be so stoked at the end of it all.

The Grouse grind is another obstacle that I’ve been making an effort at toppling as much as possible this summer. The north shore is such a haven for endless outdoor opportunities including hiking and kayaking alike. All around us is a playground unlike any other place on planet earth. Where else can you go snowboarding or snowshoeing only to paddle through the inlet of a major metropolitan city in the same afternoon?  Running/biking/rollerblading the seawall is a great way to absorb some sun, breathe some fresh nautical air and get a glimpse at Stanley’s lungs of Vancouver. There’s so much opportunity to do adventurous things around us all that you will get a rush from. Rock climbing, wind surfing, bungee jumping, beach volleyball, golf, we’re subject to the World’s best backyard so take advantage of it, and never take mother nature for granted. Even tree climbing, portaging, carving totem poles, clotheslining homeless people as you run down Hastings, wrestling grizzlies, eating flapjacks, digging senseless holes and beating up jabronis are other great activities suited best for BC’s landscape. Toss a football around for chrissakes.

Workout of the Day

Heavy bag, Skipping rope, Boxing gloves and a timer.

2 minutes skipping.

3 minutes kickboxing combos.  I mixed it up for each round. At first I did a 4 combo (jab, cross, hook, cross) for all 3 minutes. Then I would do three 3 combos (jab, cross, hook) and 3 kicks right, 3 kicks left, 3 alternating knees and drop down for 3 pushups for all 3 minutes.  Just mix it up as much as you can. Maybe do an all kicking round and with 30 seconds left a jab/cross burnout. Your chance to be the trainer and be creative but don’t let your client slack, it’s you.

Do each 5 minute round six times. Maybe 1-2 minutes rest in between rounds. But if you can try to use your 2 minutes skipping as a way to reach steady state before the next warrior round of kickboxing combos, do it. That way you continue constantly for 30-35 minutes. Pretty rad workout, I usually get pretty gassed from it. I try to do a light warm up shadowboxing round before the vigorous stuff. And after cool down with a light jog or if you feel insane some wind sprints. Insanity is a virtue.

To quote the 2 most inspirational fitness gurus of a generation. “Keep fit and have fun” –Hal Johnson and Joanne Mcleod (Team Bodybreak)


powerflax and beyond
July 12, 2010, 5:06 am
Filed under: training, Uncategorized

I’ve struck gold.  A precious commodity is upon us that men will kill for and turn to madness in constant search for more. I am talking of course about PowerFlax cookies. Made by Red square ( they are a delicious, healthy and dare a say sexual meal replacement for those times during work or play when you need a hefty dose of yum. 24 grams of fat, 34 grams of carbohydrates, 13 grams of fiber and 23 grams of protein per delicious cookie. I highly recommend, and they come in other varieties with less protein or less carbs. At $8.49 per package of 8 they are well worth the trip to the grocery paradise. Go Now! Enjoy!

Don't Judge me!

Powerflax cookies not to be confused by Powersauce bars.

Workout of the day.

Back day.

I started with a solid warm up of agility drills and dive bomber (hindu) pushups. I wasted no time, put my ipod up to 11 and loaded up the Olympic bar to do some zombie pulls. (dead lifts). There’s going to be a lot of bracketed info in this blog (there probably won’t be). Anyways, stop fucking around. This workout starts with a strength exercise such as deads with decent amounts of rest in between, focusing on the lift. After strength is complete we’ll dive right into a circuit of 4 exercises with a cardio burst in between, zero rest.

Dead Lifts

Set 1 warm up. 135 lbs 8 reps.

Set 2: 225 lbs. 8 reps.

Set 3: 315 lbs. 6 reps.

Set 4:  405 lbs.  4 reps.

Set 5: 425 lbs. 4 reps. I had to use straps for these last two sets and am less of a man for doing so.

About 1-2 minutes of rest between each set. Fuck I love deadlifts for the sheer endorphins that one gets, I may wake up under a bridge one day, naked beside crack junkies and a set of barbells which will be a true testament to my addiction.

Circuit time!

  1. Drop down barbell rows. (Davey’s invented exercise that I absolutely cannot get enough of. 185lbs on a barbell, over hand grip, do a drop down and explode onto your feet doing a bent over barbell row. Go for explosiveness here and get your rhomboids all hot and bothered. 6-8 reps.
  1. Lat pull downs. (use this exercise to catch your breath after the last one. Slow controlled movement and contraction, isolating your lats and squeezing until you cannot squeeze any harder… that sounded kinda gay.) 8-10 reps
  1. Renegade rows (In pushup position holding two 40 lb dumbells, do an alternating row while maintaining a steady core. You may need to widen the stance in your feet for better balance.) 20 reps or 10 per arm
  1. Towlie pulles (on a squat rack have a barbell suspended and hang two towels from the middle. Grip them and hang doing a pull up row using only your body weight. Do add difficulty suspend your feet from a bench.) 12-15 reps
  1. Cardio (hope onto a piece of cardio equipment preferably a treadmill or a stair master and for 90 seconds go as fast as you can)

Rest for 2-3 minutes between each of these supersets. You should be sweatin’ pretty good by after the first set but muscle on through for another 3 rounds going through the entire routine 4 times. It’s great for fat burning, endurance, explosiveness and don’t forget the dead lifts for strength.

Life as of Late

I’ve been busy working 2 jobs and living back in Vancouver. Things are slow on the wrestling front as of late for obvious reasons. I have been a part of some notable local indy shows such as ECCW’s Pacific cup which I am always excited to be a part of and perform to the best of my ability. I had a rad time last night wrestling Tony Baroni in Vancouver which was a war. Tony is becoming a threat on the pacific northwest scene and has heaps of potential.

I‘m excited to get back to the US and keep the momentum rolling on throughout the fall. Chikara’s Young Lions cup should be cool and I’m super stoked on my first overseas wrestling venture to England on October 9th! I rocked the grouse grind this morning for the first time this year and it was awesome! For those that don’t know the grind is a 3 km steep incline hike up to the top of Grouse Mountain. It’s a gasser and has some beautiful scenery to back it up. Sweatin’ to the oldies on tape. New weekly tradition for sure, make sure you eat a hearty breakfast before tackling this beast, this includes coffesta! I’m also working a short screenplay about Zombies for an indie filmmaker and putting together ideas for my first novel! Well that’s it for now, keep training hard it always pays off!

Top of Grouse Mountain!

Vs Billy Suede 2010 Pacific Cup

Vs Tony Baroni Van City

PS I was told my blogs are uninteresting without pictures (how ignorant right?). So yeah some pics and more frequent blogs are a promise from my end.