Canadian Archers at the Olympics

One of the Canadians at the Olympics this year is Canadian Crispin Duenas. He is a regular at the Toronto Public Archery Range and considered to be 17th in the world.

But being in the top 20 in the world still gives him a decent shot at a medal. Some people just lose their cool during big competitions and archery is largely a mental sport.

Crispin Duenas began doing archery and competing when he was relatively young.

“I wanted something different to do and I had a fascination with Robin Hood as a young kid,” says Duenas, who was introduced to the sport by his Grade 8 math teacher at John A. Leslie Public School in Scarborough, Ontario.

He has already won two silver medals at the Pan Am Games and made an appearance at the 2008 Summer Olympics. Four years later the 26-year-old Duenas is ready to try again and says that his initial attraction and excitement of the bow and arrow remains: “If it’s not there, you’re not going to enjoy doing this. It’s what keeps you going in the sport.”

What also keeps Duenas going through practice sessions — including at his favourite outdoor range, the Toronto Public Archery Range, next to the Ontario Science Centre — is what he sees as archery’s biggest challenge: Exposing archery to the general public.

He see's himself as an ambassador trying to showcase his sport to other Canadians. And while its true that Hollywood has done a better job of that lately (The Hunger Games, Brave, The Avengers, Game of Thrones, and the upcoming TV show: "Arrow"), the films alone won't get people out there trying out the sport.

“I’m thinking things like The Hunger Games, (has) sparked interest into archery a little bit more and considering I’m one of the guys people like talking to, I always get the interview... ...I want to make archery known in Canada, I want to make it so that when you say “archery” and “Canada” people think of me and I think I’m well on my way to that now.” Its not ego either, he just wants to promote the sport and make it more prominent to Canadians.

“For example, Canada’s already a hockey-dominant country, right? Why can’t we be archery-dominant?” he wonders.

“Archery is something where you can go to like Bass Pro Shops or something and buy a bow, but on my level, there’s got to be only about 10 guys and the same for the women.”

It is the same reason I started offering archery lessons to students. I wanted to promote the sport and initially I was just teaching my friends for free, but later I realized I was running low on friends willing to learn archery and if I was going to truly promote it as a sport I was going to need to teach it to anyone who was willing to learn. (And to cover the cost of transportation, lost arrows and new equipment I created a fee since new archers often lose arrows.)

I think this urge to teach and encourage other archers is pretty common to the sport of archery. We know its not a common sport and even considered archaic (like discus throwing or javelin throwing). Because of the equipment costs its not a sport that is easy to get into either. Its a bit like hockey in Canada, a sport which only people who can afford all the equipment can get into.

Being a dedicated archer isn't easy either. You're there 2 or 3 times per week battling the elements, heat, rain and wind (the weather doesn't effect your shot so much as it effects your mental condition), plus the exertion of pulling back the taut bow 200 times daily (which is essentially weightlifting).

The mental challenge ends up being the biggest thing for archers. People can, through exercise and cross-training, prepare their bodies for the events, but the mental challenge is what separates the true archers from the amateurs.

“It’s trying to get to know yourself after losing a match,” says Duenas, a graduate of Birchmount Park Collegiate and the University of Toronto, where in 2011 he finished his honours bachelor of science degree in physics. “When you win a match, everything is nice and good,” he says. “But after you lose, you have to analyze why you lost, what you did, what you can do better, what you can do next time to change the result. And sometimes you don’t like what you find. That’s the most difficult thing.”

“It’s a sport where you have to know yourself to take on everyone else,” says Duenas, who in Beijing 2008 was 16th in the qualification round before losing his first outing in match play and finishing 39th overall. “You always have to be on your game, do everything for yourself.”

Duenas is back at the 2012 Summer Games in London having secured the one Canadian spot available through the national trials in Montreal held in May.

While some people might struggle with such isolation in a sport, Duenas says he is prepared for it. “I’m fine with being on my own and not relying on anybody else,” says the only son of Filipino parents who immigrated to Canada in 1977. “Some people can find it more difficult because they’re maybe a little more team-oriented, but I like it because it’s all me. Only I can do what needs to be done.”

Duenas, who plans to become a high school physics teacher and is now volunteering in the classroom of his former Grade 9 science teacher at Birchmount, also thinks his academic background helps his archery, especially when it comes to angles, biomechanics and kinetics.

“That’s all helped me understand my equipment a lot more than a normal archer would,” Duenas says. “It’s just really easy for me to understand what’s going to happen when I do this or I do that... ...I’m able to know what five things will change because I change one thing.”

On Friday Crispin finished eighth of 64 archers in the men’s ranking round at the London Olympics. A strong early showing that will boost his chances of being in the top 3.

PERSONAL NOTE: Crispin was there at the Toronto Public Archery Range during an incident where an elderly man had heat stroke and we had to call an ambulance. His Life Guard training was very helpful.

Boxing the Gentleman's Sport

If you're worried about which martial art will win in a fight then you are missing the whole point of Boxing.

Boxing is a Gentleman's Sport and is governed by the Queensbury Rules (eg. No hitting below the belt) and the London Prize Ring Rules.

The Marquess of Queensbury Rules

1. To be a fair stand-up boxing match in a 24-foot ring, or as near that size as practicable.

2. No wrestling or hugging or clinching allowed.

3. The rounds to be of three minutes duration, and one minute's time between rounds.

4. If either man falls through weakness or otherwise, he must get up unassisted, 10 seconds to be allowed him to do so, the other man meanwhile to return to his corner, and when the fallen man is on his legs the round is to be resumed and continued until the three minutes have expired. If one man fails to come to the scratch in the 10 seconds allowed, it shall be in the power of the referee to give his award in favour of the other man.

5. A man hanging on the ropes in a helpless state, with his toes off the ground, shall be considered down.

6. No seconds or any other person to be allowed in the ring during the rounds.

7. Should the contest be stopped by any unavoidable interference, the referee to name the time and place as soon as possible for finishing the contest; so that the match must be won and lost, unless the backers of both men agree to draw the stakes.

8. The gloves to be fair-sized boxing gloves of the best quality and new.

9. Should a glove burst, or come off, it must be replaced to the referee's satisfaction.

10. A man on one knee is considered down and if struck is entitled to the stakes.

11. That no shoes or boots with spikes or sprigs be allowed.

12. The contest in all other respects to be governed by revised London Prize Ring Rules of 1853.

The London Prize Ring Rules of 1853

1. That the ring shall be made on turf, and shall be four-and-twenty feet square, formed of eight stakes and ropes, the latter extending in double lines, the uppermost line being four feet from the ground, and the lower two feet from the ground. That in the centre of the ring a mark be formed, to be termed a scratch; and that at two opposite corners, as may be selected, spaces be enclosed by other marks sufficiently large for the reception of the seconds and bottle-holders, to be entitled “the corners.”

2. That each man shall be attended to the ring by a second and a bottle-holder, the former provided with a sponge and the latter with a bottle of water. That the combatants, on shaking hands, shall retire until the seconds of each have tossed for choice of position, which adjusted, the winner shall choose his corner according to the state of the wind or sun, and conduct his man thereto, the loser taking the opposite corner.

3. That each man shall be provided with a handkerchief of a colour suitable to his own fancy, and that the seconds proceed to entwine these handkerchiefs at the upper end of one of the center stakes. That these handkerchiefs shall be called “the colours;” and that the winner of the battle at its conclusion shall be entitled to their possession, as the trophy of victory.

4. That two umpires shall be chosen by the seconds or backers to watch the progress of the battle, and take exception to any breach of the rules hereafter stated. That a referee shall be chosen by the umpires, unless otherwise agreed on, to whom all disputes shall be referred; and that the decision of this referee, whatever it may be, shall be final and strictly binding on all parties, whether as to the matter in dispute or the issue of the battle. That the umpires shall be provided with a watch, for the purpose of calling time; and that they mutually agree upon which this duty shall devolve, the call of that umpire only to be attended to, and no other person whatever to interfere in calling time. That the referee shall withhold all opinion till appealed to by the umpires, and that the umpires strictly abide by his decision without dispute.

5. That on the men being stripped, it shall be the duty of the seconds to examine their drawers, and if any objection arise as to insertion of improper substances therein, they shall appeal to their umpires, who, with the concurrence of the referee, shall direct what alterations shall be made.

6. That in future no spikes be used in fighting boots except those authorized by the Pugilistic Benevolent Association, which shall not exceed three-eights of an inch from the sole of the boot, and shall not be less than one-eight of an inch broad at the point; and, it shall be in the power of the referee to alter, or file in any way he pleases, spikes which shall not accord with the above dimensions, even to filing them away altogether.

7. That both men being ready, each man shall be conducted to that side of the scratch next his corner previously chosen; and the seconds on the one side and the men on the other, having shaken hands, the former shall immediately return to their corners, and there remain within the prescribed marks till the round be finished, on no pretence whatever approaching their principals during the round, under penalty of 5s. for each offence, at the option of the referee. The penalty, which will be strictly enforced, to go to the funds of the Association. The principal to be responsible for every fine inflicted on his second.

8. That at the conclusion of the round, when one or both of the men shall be down, the seconds and bottle-holders shall step forward and carry or conduct their principal to his corner, there affording him the necessary assistance, and no person whatever be permitted to interfere with this duty.

9. That at the expiration of thirty seconds (unless otherwise agreed upon) the umpire appointed shall cry “Time,” upon which each man shall rise from the knee of his bottle-holder and walk to his own side of the scratch unaided, the seconds and the bottle-holders remaining at their corner; and that either man failing so to be at the scratch within eight seconds, shall be deemed to have lost the battle.

10. That on no consideration whatever shall any person be permitted to enter the ring during the battle, nor till it shall have been concluded; and that in the event of such unfair practice, or the ropes and stakes being disturbed or removed, it shall be in the power of the referee to award the victory to that man who in his honest opinion shall have the best of the contest.

11. That the seconds and bottle-holders shall not interfere, advise, or direct the adversary of their principal, and shall refrain from all offensive and irritating expressions, in all respects conducting themselves with order and decorum, and confine themselves to the diligent and careful discharge of their duties to their principals.

12. That in picking up their men, should the seconds or bottle-holders wilfully injure the antagonist of their principal, the latter shall be deemed to have forfeited the battle on the decision of the referee.

13. That it shall be “a fair stand-up fight,” and if either man shall wilfully throw himself down without receiving a blow, whether blows shall have previously been exchanged or not, he shall be deemed to have lost the battle; but that this rule shall not apply to a man who in a close slips down from the grasp of his opponent to avoid punishment, or from obvious accident or weakness.

14. That butting with the head shall be deemed foul, and the party resorting to this practice shall be deemed to have lost the battle.

15. That a blow struck when a man is thrown or down, shall be deemed foul. That a man with one knee and one hand on the ground, or with both knees on the ground, shall be deemed down; and a blow given in either of those positions shall be considered foul, providing always, that when in such position, the man so down shall not himself strike or attempt to strike.

16. That a blow struck below the waistband shall be deemed foul, and that, in a close, seizing an antagonist below the waist, by the thigh, or otherwise, shall be deemed foul.

17. That all attempts to inflict injury by gouging, or tearing the flesh with the fingers or nails, and biting, shall be deemed foul.

18. That kicking, or deliberately falling on an antagonist, with the knees or otherwise when down, shall be deemed a foul.

19. That all bets shall be paid as the battle-money, after a fight, is awarded.

20. That no person, on any pretence whatever, shall be permitted to approach nearer the ring than ten feet, with the exception of the umpires and referee, and the persons appointed to take charge of the water or other refreshment for the combatants, who shall take their seats close to the corners selected by the seconds.

21. That due notice shall be given by the stakeholder of the day and place where the battle-money is to be given up, and that he be exonerated from all responsibility upon obeying the direction of the referee; and that all parties be strictly bound by these rules; and that in future all articles of agreement for a contest be entered into with a strict and willing adherence to the letter and spirit of these rules.

22. That in the event of magisterial or other interference, or in case of darkness coming on, the referee shall have the power to name the time and place for the next meeting, if possible, on the same day, or as soon after as may be.

23. That should the fight not be decided on the day, all bets, instead of being drawn, shall be put together and divided, unless the fight shall be resumed the same week, between Sunday and Sunday, in which case the bets shall stand and be decided by the event. That where the day named in the articles for a fight to come off is altered to another day in the same week, the bets shall stand. The battle-money shall remain in the hands of the stakeholder until fairly won or lost by a fight, unless a draw be mutually agreed upon.

24. That any pugilist voluntarily quitting the ring previous to the deliberate judgment of the referee being obtained, shall be deemed to have lost the fight.

25. That on an objection being made by the seconds or umpire, the men shall retire to their corners, and there remain until the decision of the appointed authorities shall be obtained; that if pronounced “foul,” the battle shall be at an end, but if “fair,” “time” shall be called by the party appointed, and the man absent from the scratch in eight seconds after shall be deemed to have lost the fight. The decision in all cases to be given promptly and irrevocably, for which purpose the umpires and the referee should be invariably close together.

26. That if in a rally at the ropes a man steps outside the ring, to avoid his antagonist or escape punishment, he shall forfeit the battle.

27. That the use of hard substances, such as stones, or sticks, or of resin, in the hand during the battle shall be deemed foul, and that on the requisition of the seconds, of either man, the accused shall open his hands for the examination of the referee.

28. That where a man shall have his antagonist across the ropes in such a position as to be helpless, and to endanger his life by strangulation or apoplexy, it shall be in the power of the referee to direct the seconds to take their man away, and thus conclude the round, and that the man or his seconds refusing to obey the direction of the referee, shall be deemed the loser.

29. That all stage fights be as nearly as possible in conformity with the foregoing rules.

Rules Summation

So ignoring Queensbury Rule 12 which basically invokes all the LPR Rules there is basically a total of 40 rules that govern the sport of boxing in an effort to make it a sport for the fair minded sportsman (or sportswoman).

It is basically like a Gentleman's Code of Honour. You fight by these rules or you get disqualified.




The book really gets into the topic of how traditional fisticuffs is supposed to work, the tradition and history of boxing, and also different boxing punches, footwork, dodging, blocks, and so forth. It is a good book for someone who appreciates the history of boxing and also wants to learn more about the sport.

Which is Better?

Now back to my original topic.

There are people out there who will fuss and say that certain martial arts are better than others. They're missing the whole point of boxing. Boxing is not street fighting. It is not mixed martial arts. It is a very specific set of rules governing a gentleman's sport.

You could just as easily say "Guns are better than bows and arrows!" but then you would be missing the whole purpose of archery. It is not about which is better. It is about a sport which is governed by specific rules and comes with a lot of history and tradition.

And if you can't understand the value of history and tradition well then I can't help you. You need to discover the value of that on your own.

Boxing Instruction

Need someone to teach you boxing? If you live in Toronto you could hire me as your personal trainer. I've been teaching boxing lessons in Toronto since 2011.

Why Hire a Personal Trainer?

If you have never tried working with a personal trainer, there's some serious benefits to trying out a few sessions. I'm not just saying that because I'm a personal trainer... You could just as easily hire someone other than me.

Five Great Reasons to Hire a Personal Trainer

1. Your Own Private Yoda

True, you won't learn any telekinesis uses of "the Force", but the teacher-student paradigm cannot be understated. Having someone to tell you what to do, how to do it, why to do it and so forth will help motivate you to try even harder. Do or do not, there is no try.

2. Better Judges of Limits

A personal trainer will push you further but a great trainer will push you at the right time when you are ready for a new challenge. The "art" of personal training involves the ability to give clients a good workout by exerting them within the range between comfortable and hard. There is definitely a balance between a workout that feels effective, one that is not doing anything, and a session that does too much and leaves you feeling aches and pains. If you search for complaints about personal trainers you will find complaints regarding both ends of the spectrum, but never complaints about those in the middle. "My last trainer was too hot," says one. "My trainer is too cold!" says another. What you need to look for is the trainer who is "just right" for you and still challenges you the right amount.

3. Personal Trainers Organize the Workout to Maximize Efficiency

Anyone can learn to organize their workouts with a little research, but a personal trainer knows how to do it so you get the most out of your workout. Often they will focus on training big muscle groups first, and then working over to smaller muscles so you get a full body workout without missing anything. However, a personal trainer will also learn about their clients as individuals and as we all know, there is no standard prescription to exercise. Some clients have the most energy at the beginning of the session, and their trainer will learn that this is the time to do the more exerting and difficult exercises. Other clients take a good twenty minutes to get warmed up and into the session. In such cases, harder and more cardiovascular based exercises too early in will not be as effective as they could be.

4. Interval Training

Personal trainers know a lot about the topic of interval training and can push your limits even further by giving you hard and soft intensity exercises which allow you to get your heart racing even further, up your adrenaline and metabolism and allow you to get more out of a workout than you would if you were training solo. If you are training for a competitive sport they can also give you cross-training tips and exercises you can do so you can up your game the next time you're in competition.

5. A Trainer will Adapt to their Clients Needs and Wants

This is really important. A personal trainer quickly learns likes and dislikes of their clients. Some clients just want to make sure that they are exercising twice a week to stay healthy, and want a general routine that is changed up often enough so they do not get bored. At the same time, they do not want to feel like they're training for the army or the marines. Others really want to be pushed because they can't force themselves to be trained hard on their own - and they want a military-like approach. Some clients have very specific goals in mind and hire their trainer for technical exercise knowledge, sports instruction and implementation. eg. Hiring a personal trainer who also teaches boxing lessons. Whatever the case, a personal trainer is a chameleon in the gym, and can be the type of trainer that their client needs them to be.

Just don't expect them to be all like Yoda.

Need a certified personal trainer in Toronto? Hire me!