Blog Archive

Welcome to our first ever Madlab School of Fitness online sports pool!

If you’re a soccer fan, or better yet if you’re not a soccer fan and are looking for a way to become invested in the WORLD CUP, this gives you a reason! And if you do well, a chance to win some cash!

We’re using pooltracker.com to keep track of the pool. You’ll be able to login and see how you’re doing was the tournament unfolds. Our pool’s name is MADLAB SCHOOL OF FITNESS WORLD CUP POOL

This is a three-step process:

1). Copy and paste this link into your browser: http://www.pooltracker.com/join.asp?poolid=95473

2). Pick your teams! You must pick your teams before the tournament starts this Thursday at 1 p.m. Pacific time. The website won’t let you pick after that.

3). Pay your $20 via the pay pal link below:

The website does the work for us and at the end – cash prize to the winner!

If you have friends or family members who aren’t part of CrossFit Vancouver, they’re allowed in, too. Just send them the links to the website and paypal.

Go Netherlands!

TUESDAY

Warm-up: Dynamic Warm-up lengths followed by empty bar Clean and Jerk work

Strength: Clean and Jerk

Work your way up to your Grace weight and slightly heavier, and then do:

EMOM in 7 minutes:

1 Clean from the high hang, 1 clean from the mid-hang, 1 clean from the ground plus 1 jerk EMOM for 7 minutes – slightly higher than Grace weight.

Workout: Grace

30 Clean and Jerks for time (135/95 lb.)

I recently came across this article on the evils of television.  Its called Seven Reasons You Should Stop Watching Television.

Personally, I love my TV.  Love it.  I  like to watch movies and my favourite shows (Game of Thrones, Boardwalk Empire, Sons of Anarchy – I know, they are all super violent).  Golf is a mainstay in my weekend viewing.  I also enjoy watching the news and more in depth media and learning whats happening in the world (60 minutes, Vice).  I do not watch reality tv.

For those of you who do not know The Professor, Andy and myself have been building a series of academic tests for our Apprenticeship Program.  We will also be using these tests for the Coach Development Program within our Mad Lab Group.  The first study guide/piece we introduce students to is a discussion on Critical Thinking.  Here is a quote we used:

“Being a responsible adult means accepting the fact that almost all knowledge is tentative, and accepting it cheerfully. You may be required to change your belief tomorrow, if the evidence warrants, and you should be willing and able to do so. That, in essence, is what skepticism means: to believe if and only if the evidence warrants.”  James Lett

I know its all cool and all to not watch or have a TV. I think this article’s blanket rejection presupposes that people are not capable of differentiating their own ideas from the information they are taking in.

Here is my response to these 7 reasons:

1. Its similar to being asleep  –  Bullshit!  True it can turn your brain waves from Alpha (alert and conscious attention) to Beta (unfocussed and lack of attention).  To be honest after a full day of coaching and emailing and billing and meetings I can use a some beta brain waves.  Where do they get you are asleep?  I can still scratch my belly or sip my drink.  The sleep angle is pure conjecture and someone who doesn’t use critical thinking is likely to believe it.

2. Missing out on social interaction  –  Was anyone around CFV during the 2010 Olympics?  We had parties upstairs for the hockey games.  People brought food and drink.  There was constant banter, high fives and hugs.  Awesome sauce.  And frankly I enjoy being alone and anti social after a busy day getting you folks fit as %$#*.  Last night at dinner with buddies we all reminisced about where we were and what we were doing when Joe Carter hit his home run in 1993.  We were all at people’s houses or parties.  It was a unifying moment for fans, people and country – Not an isolating one.

3.  Programming yourself with negativity  –  I wonder if the author of this article understands that he is actually the one being negative.  Of course he could dress it up as he is trying to do something good for us.  The road to hell is paved with good intentions.  I understand there is a lot of negativity on TV but alas this is the part of the world we live in.  Avoidance does not make it disappear.  A mindful and equivocal mindset can take in information based on facts and reality.

4.  TV can poison your belief system  –  Uhhhhh… Didn’t he just say this in #3?  He is criticizing what we laugh at?  Wait!  I thought TV was awful and negative?  How can it make us laugh?  Is laughing bad now too?  Dang!  And yes, much of the tragedy you see on TV happens in real life.  I’m sure we can all think of examples.

5.  It creates unrealistic expectations.  –  Again, does this person think we are all robots and have no brain for ourselves?  I’m pretty sure I know I’m not James Bond and will not marry a super model.

6.  Feelings of inadequacy  –  More repetition.  Much like #5.  I watch a ton of TV and I am fine with how pretty/smart/funny I am and there is nothing empty about my life.

7.  Is it really relaxing?  –  Well, yes.  How come I will invariably fall asleep after watching it for a while?  I’m not on my feet yelling and shouting and assessing and making decisions and communicating my thoughts.  Maybe I’m old but I love curling up on the couch with a blankee and my girlfriend with a bowl of popcorn to watch a movie.  So ya, its relaxing.

Perhaps the above mentioned article was written for 10 year olds.  Its not really that kind of site though.  Either way, just as critical thinking prescribes, make your mind up for yourself.

Thanks for reading my rant.  

The Shepherd

Monday

Warm-up: 10 minutes:

20 Dislocates
10 Russian KB Swings
15 Handcuff Press
10 Russian KB Swings
10 Scapular Push-ups
10 Russian KB Swings
10 Scapula Pull-ups
10 Russian KB Swings

Skill: (20 minutes)

1). Handstand work (Note, we’ll all work for 10 minutes together with your chosen progression)

Options:

Elite: Iron crosses are your warm-up

Attempt 1 to 3 freestanding handstands (no walking) every 2 minutes for 10 minutes. Note your best time.

Advanced: You can walk on your hands all day, but holding steady is another story.

Every 2 minutes for 10 minutes, hold a handstand for 45 seconds with your chest to the wall. Then kick away from the wall just a couple of inches so your feet are no longer on the wall but so that the wall is close enough that you can use it for getting your balance back again. See if you can find that sweet balance spot for a few seconds or more.

Intermediate: You’re finally comfortable kicking up to a quality handstand against the wall.

Every 2 minutes for 10 minutes, hold a 45-60 second handstand. Try to get as tall as possible with your shoulders as open as possible. Pretend like someone’s coming at your ass with a pencil. Squeeze those glutes together so that that pencil can’t get through.

Beginner: When we program cartwheels, you hang out in the corner and pout.

Every 2 minutes for 10 minutes, do 3-5 wall walks. Try to keep a hollow position the whole time.

Toddler: It’s your first month of CrossFit, or your shoulders are so tight you can’t put your arms over your head.

Every 2 minutes for 10 minutes, hold a 45 second inverted hold with your feet on the box. Again, try to open those shoulders as much as possible.

2). Warm-up Muscle up

20 Elbow Circles with Band
20 Seated Transitions
10 Ring Rows

Workout: Baby Nate

12 minute AMRAP of:

2 Muscle ups (or 6 rings dips and 6 pull-ups)
4 HSPU (or 8 kneeling shoulder press)

8 KB swings (Russian) – 2 pood, 1.5 pood

Friday June 14th we will be hosting an In House Competition/Nutts Cup Qualifier. The top 12 teams from the Competition will receive early access to Nutts Cup and will be given a spot in Nutts Cup. These teams must be made of 1 woman and 2 men. 

Now, if there are folks out there who are just looking to compete for the fun and are worried about the Nutts Cup aftermath there is an option for you as well. If you are interested in doing the In House Competition with a few friends for the laughs and the good time then you’re in luck. We will open the remaining spots to teams in either scenario. Nutts Cup hopefuls or weekend warriors. Teams for the weekend warrior side can consist of any mix of genders, 3 women and 3 men are fine for example. 

The workouts for the Nutts Cup qualifier have been posted at the gym for some time now, but just incase you have missed them I will post them below. I will also post the workouts for the Weekend Warrior division as well. They will similar in length but the movements will be altered slightly. 

Workout 1. 

One partner working at a time, switch as needed.

Nutts Cup Qualifier

15 min AMRAP 

100 Wall balls 20/12

50 T2B

100 Wall balls

25 Muscle ups

Weekend Warrior

15 min AMRAP 

100 Wall balls 20/10

50 T2B

100 Wall balls 20/10

25 ring dips

Workout 2. 

12 min time cap

Nutts Cup Qualifier

2 men complete 30 deadlifts at 235 while woman does 40 cal row

2 men complete 30 front squats at 185 while woman does 40 box jumps 20″

2 men complete 30 thrusters at 135 while woman does 40 burpees

Weekend Warrior

2 partners complete 30 deadlifts while one partner does 40 cal row (195/125)

2 partners complete 30 front squats while one partner does 40 box jumps (145/95) (24/20)

2 partners complete 30 thrusters while one partner does 40 burpees (95/65)

Workout 3.

One round each relay style. 10 min time cap

Nutts Cup Qualifier

400m run

21 kb swings (55/35)

12 chest to bar pull ups

Weekend Warrior

400m run

21 kb swings (55/35)

12 pull ups

Workout 4. 

Nutts Cup Qualifier & Weekend Warrior

9 min to establish 1 rep max clean and jerk

the buy in to attempt a clean and jerk is 25 double unders (50 singles for weekend warrior is acceptable)

Lets get some new and old faces out on June 14th. 

Tom

[email protected]

Saturday

Warm-up:

4-6 Dynamic Warm-up lengths
20 Dowel Dislocates
20 Band Pull Aparts
12 Scapula Push-ups
12 Scapula Pull-ups
2 minute Goblet Squat

Strength: DB Snatch Tech

**Work your way up to one heavy single on each arm.

Workout: The Chieftain

5 rounds of:

3 minute AMRAP of:

3/3 DB Snatch (choose your own load)
6 Push-ups (HSPU for those who can do them)
9 Squats (pistols for those who can do them)

Score is total rounds and reps. Begin the next round where you finished the round before – just like the Chief.

A little current event info close to one of our CFV veterans:  Aida

The Canadian Red Cross is now accepting donations to help those affected by the worst flooding in more than a century in Serbia and Bosnia. To date, the record flooding in Bosnia, Serbia and Croatia in the past week has forced half a million people from their homes and led to at least 44 deaths. Authorities said the death toll likely to rise. Bosnian officials said a quarter of Bosnia’s population of 4 million have been affected by the six days of floods that covered a quarter of the country’s territory. Some 100,000 homes and 230 schools were destroyed by the torrents and 2,100 landslides. Thousands are still waiting to be rescued.

A state of emergency has been declared in 14 municipalities as houses, roads and railway lines have been submerged. The flooding has caused unsafe and unsanitary conditions as 350,000 people are without safe water or electricity. The Red Cross societies of both countries have been actively engaged in rescue and operation activities, providing relief and helping setting up centers for those evacuated.

As if the deadly flooding inundating much of the Balkans wasn’t alarming enough, rescuers must now grapple with another concern: the risk of landmines from the Bosnian war resurfacing. The rain triggered 2,100 landslides that wiped out an unknown number of warning signs marking 9,416 existing minefields containing 120,000 unexploded mines. No one knows how many have been dislodged and swept away.  “A vast number of landslides have worsened the situation and relief efforts,” the Red Cross said, describing the rains as the “worst floods in more than a century.”  The epic flooding is the worst Serbia has seen since the country began keeping records 120 years ago, meteorologists said. 

Thousands of staff and volunteers, many who have also been affected by the floods, are assisting with evacuations as well as providing relief items such as blankets, mattresses, drinking water, food and hygiene kits, rubber boots and water purifiers.

Canadians wishing to help those affected by the flooding are encouraged to make a financial donation online at Red Cross.ca, at their local Red Cross office or by calling . Please earmark donations “Balkan Floods 2014”. Funds will be used to support flood-affected communities.

http://www.bbc.com/news/world-europe-27465175
http://www.cnn.com/2014/05/19/world/europe/balkans-flooding

“These floods have brought on yet another tragedy to my homeland… our history seems to be defined by catastrophe. The damages are believed to exceed the damage brought on by the war in 90s. The unemployment in that region prior to flooding has reached over 60% rate rendering the economy weak and people hungry. This is a great shame as the country that I know is worth knowing about. It’s laced with rich history brought on by many civilizations that made their way through that region. Sarajevo, its capital, hosted 1984 Winter Olympics. You can raft class IV rapids on the Tara river, hike to waterfalls and highland villages, and explore one of the last primeval forests in Europe. In June, Bosnia is playing in its first-ever World Cup (Brazil). 

I have been in regular communication with my family who are still there and while they are safe, what they tell me is happening makes my heart bleed. I urge you to donate – these people need our help in the most fundamental way you can imagine…”

- Aida Hakirevic, Senior Manager, Vancouver

After working as a translator for Canadian Armed Forces in her native Bosnia during the brutal 1992-1995 war, Aida Hakirevic immigrated to Canada. In 1996, she enrolled in the Canadian Army Reserves while studying Pure and Applied Science at Vanier College in Montreal, QC. After receiving her B.Eng. in Mechanical Engineering from McGill University in 2001, she returned to Bosnia to work with the Canadian Peacekeepers on specific rebuilding projects. As part of Operation Palladium, she worked to rebuild schools and hospitals to help ease the return of Bosnian refugees to their homeland. In 2003, she joined Accenture in Resources OG.

Fridays Workout

Warm up: 

2 min stretching your front rack on each side

20 banded pull aparts

12/12 cossack squats

20/20 banded lateral walks

10/10 supermans

Workout:

16 min EMOM alternating minutes

pull ups

double unders

pick your own number for each movement

rest 5 min

16 min EMOM

Wall balls

Weighted sit ups

again, pick your own numbers and weight

Thanks to everyone who came on out for our first ever Monthly Match. It was a huge success and a pretty good time too.

We will be running one of these events on the last Friday of every month. So our next one will be  Friday June 27th 6:15.

This will replace the 6:00 class on the given day. The workout will remain unknown until 6:15. The workouts are scaleable and fun, no harder than anything you will see in a regular class guys. 

See you guys out there next time. 

Tom

Thursday

Warm-up:

2 rounds:

20 Good Mornings (with a barbell)
10/10 Bowler Squats
10 squats with a narrow stance
10 squats with a wide stance
Light 400 meter row

Strength:

1). 3 x 15 Dimmel Deadlifts

Dimmel deadlifts are deadlifts where you stop below the knee. Each rep, simply bring the bar just below your knee and then quickly fire your glutes, squeeze your butt cheeks together and stand back up aggressively. Dimmel deadlifts are a great way to work on the top half of your deadlift. Also, since you’ll be under tension the whole time, they’re great for building hamstring strength. Keep your chest proud and remember to squeeze your ass cheeks together hard.

We’re starting this week with 3 sets of 15. Aim to do these at 50% of your 1 rep max. Next week, we’ll be moving to sets of 20, the following week sets of 25, and the last week we’ll be doing 2 sets of 30. If you don’t feel your hamstrings screaming at you at the end of a high-rep dimmel deadlift set, you’re likely doing something wrong.

Check out this video for further information. Listen to the coach – he’s got some pzzzaaazz!

2). Weighted Glute Bridge Holds (10 seconds on, 10 seconds off times 10. Rest 2 minutes and REPEAT)

**Coaches, make sure everyone does these together. You will call them up and down.

Put some weight on the bar (somewhere between 75 and 135 lb.). It’s a regular glute bridge, except you’re holding at the top of the bridge for 10 seconds. Then c’mon back down and rest for 10 seconds. Repeat 10 times! Then rest two minutes. Then repeat the 10 sets of 10 a second time. We’ll be doing this once a week this month, so start conservatively this week and plan to go a little heavier next week.

Here’s a video for further clarification. Although this guy isn’t pausing for 10 seconds at the top like the rest of you will be doing.

Workout: Sprint Christine

1 Christine Round:

500 meter row
12 bodyweight deadlifts
21 box jumps

For time!