I don’t think it even has a name… it’s just a quiet spot in Nanaimo(because I dislike crowded places). Are you from BC as well??
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Nope. Midwest US, so I know of lakes… but that’s about it. Your family pics look amazing though!
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Thank you! We live on Vancouver Island so we manage to find a lot of private beaches on the ocean, lakes or rivers here. The westcoast is beautiful place to be!
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I’ve lived in Tacoma, WA and Portland, OR and you’re right - you can’t beat the NW for beauty.
I’m firmly Midwest now though!
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Aug 2 2022 Fitness Assessment
June 29/Aug 2
The both improved on MOST things. The oldest is still learning his lesson about the importance of nutrition and sleep!
Body weight
L: 67.4lbs/70.4lbs
S: 65.8lbs/67.4lbs
Push Ups (max effort in 1min)
L: 23/30
S: 25/40
Pull Ups (max)
L: 6/4
S: 3/5
Sit Ups (max effort in 1 min)
L: 27/32
S: 35/40
Dips (max)
L: 4 (with lighted band)/1 Bodyweight
S: 6/8
Plank (max)
L: 2:04/1:20
S: 2:03/2:14
Vertical Jump
L: 14.5”/15”
S: 12”/13 3/4”
Broad Jump
L: 64”/67 3/4”
S: 64”/67 1/2”
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Aug 7 2022
Walking Lunges 3 x 30m
35lbs KB Deadlifts 3 x 10
Farmer Walks 4 x 30m
(30lbs in each hand… we added an extra 5lbs to each side today!)
Burpees 3 x 10
Pull ups 2 sets (they were both disappointed with their results in the fitness test so they wanted to try again)
L: 5/7
S: 6/7
Kneeling Jumps 5 x 5
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Tried to upload a pull up video but the file is too large! If you are friends with me on Facebook you can check it out there 
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I recently did a WOD just for MetCon purposes and realized it’s perfect for newbie lifters and kids - so I had my daughter (5yrs) run it as part of her strength routine (she does gymnastics).
As written, it’s supposed to be done with 50lb dumbbells for all movements - I did my compounds with a BB, but we’ll ignore that. I had my daughter use her little 3lb DBs for this WOD and she kinda kicked ass tbh. She’s never really done anything that wasn’t bodyweight so this was a whole new beast for her to deal with… She realized squats aren’t as fun as they sound lol.
Anyways, if you’ve got some DBs that are suited to your boys (I imagine in the 5-15lb range), this WOD is known as “Unconventional Full Body” on [WODwell dot com] if it sounds like something you/they might be interested in. Of course, feel free to disregard =)
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That sounds fun!! Thank you for the idea…
That’s funny! I’m sure you and @Shaina_Madel will let her know how beneficial they are even though they aren’t the most fun! Lol.
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August 13 2022
The boys have been busy mountain biking, swimming, kayaking, paddleboarding and enjoying other activities so the gym hasn’t been on the top of the list for summer exercise.
(In case anyone is wondering why there’s huge gaps in the training log. Also, mom keeps forgetting to log every workout 
)
Jump Squats 4 sets x 10 reps
Walking Lunges (with 10lb bar) 3 sets x 16 reps
Step Ups (with 10lb bar) 2 sets x 10 reps
Step Ups (without touching toe to the floor) 2 sets x 10 reps
*this was challenging for them because they really had to concentrate on their balance
Push Ups (feet on bosu) 3sets x 15reps
Timed Hangs:
L 1 minute 17 seconds
S 1 minute 6 seconds
@Lee_Surinak and I jumped in for this one because the boys wanted to see how long we could hang
Lee - 1 minute 46 seconds
Me - 1 minute 29 seconds
Try it…. Hanging is a great exercise for everyone!
Side Planks 2 x 30s each side
Planks 1 minute and 30 seconds and finished up with 1 minute
Finished up the day by having a basketball game together 
August 14 2022
Bodyweight Pull Ups 3/3/3/3/3/3
Snatch practice with body bar
DB Snatch 3 sets x 10 reps
DB Shoulder Press 3 x 15
DB Curls 3 x 15
Cable Tricep Pushdown 2 x 15
Medicine Ball Twists 2 x 30
Sit Ups 50
August 18 2022
Trap Bar Carries 3 x 30m (65lbs)
Trap Bar Deadlifts 2 x 5 (65lbs)
Single Foot Jumps 3 x 15m EL
Broad Jumps 2 x 20m
Pull Ups 3/3/3/3/3
Push Ups: S: 2 sets x 30/36 // L: 2 sets x 14/24
Sit Ups: 2 x 30
August 24 2022
Jump Squats (w/ 10lbs) 4 x 10
Curtsy Lunges (w/ 10lbs) 3 x 12EL
Box Jumps 5 x 5
Step Ups 3 x 10EL
Bench Dips 3 x 12
Medicine Ball Twists (w/ 6.6lbs) 2 x 30
Decline Sit Ups 50
Other August activities that I forgot to log but the boys wanted me to write them so no one thinks they are being lazy!
Mountain Bike Ride 10-12km each ride (x5)
Ocean Paddle Adventures 6km (x2)
Hiking 6km (x6)
Sprint Training (in various locations including hill sprints… they are always up for sprinting!)
These guys never stop—it’s hard to keep up with their energy but they were exhausted yesterday so we took a full rest day and swam at the river then went to watch Super Pets at the theatre.
Next fitness assessment is the first week of September before they go back to school 
WAY TO GO BOYS! They put in a lot of effort over the summer and it really paid off… they are proud of their improvements and had a lot of fun during the process!!
September 3 Fitness Assessment
Comparison: June 29/Sept 3
Bodyweight
L: 67.4lbs/70.4lbs +3lbs
S: 65.8lbs/66.8lbs +1lb
Push Ups (max effort in 1min)
L: 23/44 +21
S: 25/47 +22
Pull Ups (max)
L: 6/10 +4
S: 3/9 +6
Sit Ups (max effort in 1 min)
L: 27/48 +21
S: 35/54 +19
Dips (max)
L: 4 (with lighted band)/3 +3
S: 6/12 +6
Plank (max)
L: 2:04/1:39 -25s
S: 2:03/4:04 +2:01
Vertical Jump
L: 14.5”/17” +2.5”
S: 12”/13” +1”
Broad Jump
L: 64”/79” +15”
S: 64”/70.5” +6.5”
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