Blog Archive

This is the end of Ben and Chestuary. 28 days of strength and love went in the past month. Hopefully you enjoyed bringing back simple straight forward strength and conditioning. You should all have some good ideas of where your squat and sumo are now; not to mention, some heavy complexes to feel comfortable with crushing the barbell. Remember to keep plugging away at those strict pull-ups in your off time. Foundations and quality are key. Work off those numbers you establish with perfect form to keep longevity in the scope. If we were too simple, then ya’ll don’t get the basics.

If you ever need another taste of Ben or Chest, inquire about East Van Barbell Club or one of the many soon to be available Mobility Rundowns (1 week left to sign up for More than Mobility Seminar starting March 9th).

Big up to the Open competitors and prepare for a full flavour blast of Charlie Fucking Palmer this March.

Big love,

Chester and Benny

Saturday

Warm

Coach Choice Dynamic Warm

Workout

Triple Team Helechipper

In teams of 3 complete…

3600m Row
189 Russian Kettlebell Swings 2p/1.5p
108 Pull-Ups

*One person working at a time until a single exercise is complete.

Dont forget if you missed the Open WOD today you can throw down with the COMP Team and others tomorrow at 12.30pm!

Enjoy!

Well, it is officially that time of year again. The weather is unclear, the year has settled in with few hiccups, and that journey of training has come to this: CrossFit Games 2014 Open. You are being watched by millions of people around the world, no, billions of people around the world, if they watch your video. So you better be prepared to break out the blinding coloured accessories and oil up for your debut.

I trust that the iron shoulders we have built over the past few weeks will hold up here. Not to mention the great programs from the months prior to this. The importance of shoulder prep will be something to take an extra note to today; you’ll be spinning and snatching for a hot minute. Relax, this is twice as easy as Mondays workout; not only do you get to use 2 hands when snatching, you’re 5 days better at double unders, and you are . Body rigidity and fluent movement are going to take lead role in this as well. You’ll be in a time crunch for reps.

Today, we’ll be running in regular fashion here under the MadLab roof. Grab a new or even an old friend and count for one another. We’ll have coaches on the floor giving you years of knowledge and love; however, if you are looking for a registered throw down, COMP Team will be available Saturday at 12:30pm. If you’re in for a good time, without the official register, come party at our more than regular classes.

I’d like to give a shout out to everyone engaging in this test of fitness over the next few weeks. I’ll be here for all of you as a coach. The whole coaching crew will be here for you.

Crush your enemies, see them driven before you, and hear the lamentation of the Open.

Chest

Friday

Warm

Coaches Preference or…

25 Dislocates
25 Band Pull Aparts
12 Single Leg RDL’s
12 T-Spine Bridges
12 Push to Downward Dog

Snatch Skill Transfer Exercises

Technique

3 x 3 Power Snatch @ 85%

Between your sets, get some smooth singles and doubles with your jump rope.

I hope you have all enjoyed this months Thursday Sumo exposure. For those of you who aren’t familiar or are new to the powerlifting game, this is a great way to educate and diversify your training. Not only can this be an advantageous position for specific body composition, but it also allows others to develop different musculature. There are about 19 ways to Squat and Deadlift. All of these way target groups of muscles, but they differ in terms of the main offenders (the guys putting the most work in). There is no one way to skin a cat.

I have come across a number of articles in my weekly readings. And every so often the fresh faces get a nice sound of horn from the staples of the business. Dave Tate recently put out a great article covering every aspect of the deadliest; he has also done this with the squat as well. Take a look HERE.

Regardless of your preference or what you are anatomically built for, try something new. This just might be the right or the right now thing for you to be practicing. And for those of you looking to expand on developing those glutes, the sumo is a great way to define that rump.

Simple and sweet, shoot Dave Tate a tweet.

Chesty

Warm Up

5 Minutes Hip Mobility

30 Wide Stance Good Mornings
30 Glute Bridges

Strength

15 Minutes to find 1Rep Sumo Deadlift

*The same as tuesday, use this opportunity to find your perfect/safe 1 Rep. Put quality on the podium here. There should little to no fails, and if it happens, it’s on the last attempt.

Complex 123

1 Power Clean
2 Hang Squat Clean
3 Front Squats

20 Minutes to make 4-6 attempts. AHAP (As Heavy As Possible)

The 2014 CrossFit Open is upon us. The first workout will be announced this Thursday at 5:00pm. One workout will be announced per week for five weeks giving athletes 5 days to perform and submit their scores. 

The Open workout will be programmed on Fridays for regular class but the COMP Team will be performing the workout on Saturdays at 12:30. There will be a small number of people who will be performing the workout on Thursday nights right after it is announced depending on their individual circumstances. 

If you are planning on being judged, video taped or you just want to do the workout with the COMP Team I suggest that you do your best to make it to the Saturday session. If you are the type of athlete who likes to take their time warming up and dilly dally a little more than a typical class allows then the Saturday session is likely your best option. There will be heats depending on the number of folks, but the most crucial aspect of the day will be the accessibility to a judge. If you come, it is good practice to offer your time to judge at least one heat before or after your own. (Please note that if you are trying out for the CFV team you must be judged by a judge who has passed the judges course)

The vibe will be solid and the energy will be rocking I assure you.

See you guys out there. 

Tom

 Warm

Med Ball Cycles x 2
8 Chest Pass
8 Sprawl Ball
8 Knee Pass
8 Med Ball Sit Up

Skill/Strength

Find heavy 3 rep Chin/Pull/Ring Up

In between sets gather 100 Dead Bugs (Click Here)

Conditioning

Hockey Night in Sochi

5 Rounds

1 Minute Max Wall Ball Shots 20/14
1 Minute Max Burpee Ball Slams
1 Minute Rest