Blog Archive

Congratulations to all those on the Whole Life Challenge, it is almost one week since the start and we have some results for many people already! Some of you have had a tough time with Lifestyle challenge (No technical devices during meals), others have had the sugar cravings, some feel tired and others feel AWESOME!!!!!

Remember to check the Nutrition Guides for more details on what you can/cannot have!!! I know there are a few people out there sneaking in cream in their coffees

I hope all of you have found some ways to get in the exercise and mobility. I know I make the time now to mobilize after a workout and this is going to really pay off!

Have a great weekend and enjoy what you need to but try to stay on track!!! For those of you that want to join you can sign up till the 21st September so get in now!!!   http://www.whole.lc/wlcfall14/pt/madlabschooloffitness

For further information chat or email Tbear or myself  (tbear@madlab.ca & dash@madlab.ca)

Dashie

FRIDAY

W/U: Coaches Choice

Tech: Complete Two Rounds of:
A1 – Flexed Bar Hang (2mins)
A2 – Ring Support (2mins)

WOD#1
How far can you get in 6 mins: Hinged D-ball slams & Wall Balls (Ladder – 1/1, 2/2, 3/3 and so on)

Rest 3mins

WOD#2
3mins AMRAP  Rope climb

SATURDAY

WOD: Filthy Fifty

For time Complete:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-CFP

We have a race to the finish line happening in the mornings at CFV.  (Albeit a slow one…)

Andy’s boot is due off in the 1st week of October. Sling Blade’s little lady is due Thanksgiving weekend. They are both proactively trying to finish before the other–acupuncture, stretching, positive thoughts–but WHO is going to WIN this race?!?!?

Any betts?
These two both love to compete… so post to comments who you think will take the cake.

~Squad

Thursday’s Workout:

W/U: 8 expeditious minutes of:

10 Good Mornings
10 T Spine Bridge
10 Prone Swimmer Angel
10 Windmills

TECH:  Overhad Squat – 5, 5, 5

WOD: For Time

30-20-10
Overhead Squat (75/55 lbs)
Burpees

WARM DOWN: 10 minutes (minimum) of shoulder and hip mobility. DO IT!!

Enjoy!

How much do you spend on books?

If you want to know what Stats Canada says, click HERE. Basically, it says between $137-261 of our $74,500 income in BC is spent on written materials.  

In our house… we spend a LOT on books.  Not all of you know this, but Patty is an avid reader. No joke. And weird stuff… like world history. In fact, if you came to the MadLab Trivia Night, you probably thought that his questions were sourced online.

Nope. His MIND.

…scary right?

To me, fall means gathering new books to help get me through the months of rain ahead. This year, I am offering you all a challenge:

Bring in your used books.
Boxes, bags, whatever.
Label the bag / box etc with your name, and I’ll have a prize for the most books donated.
Put them under the ladder next to the ladies restroom.

We will collect books until Thanksgiving Monday.

Then… we are gonna have a BOOK SALE!  Who doesn’t like the idea of getting almost new books for a couple of bucks?!?
As usual, all funds raised will go to the LANYAR Foundation.

I mentioned this idea to my sister, Rusty, and she showed up with this for me:

So, I guess that means… GAME ON MadLab, GAME ON!

~Squad

W/U:     6 minutes of: 10/10 single arm press, 12 t spine bridge, 12 floor angels, 1 length samson stretch)

TECH:    Split Jerk (5 x 3)

WOD:    1000m Row

                50 Push Press (55/95 lb)

                30 Pull up

-CFP

The weather could not of been better for our first annual MadLab School of Fitness Golf Tournament held last Saturday at Fraserview Golf Course.

Much sunshine, libations and good times were taken in.  Many thanks to all those who came out and participated.  Next year will be a blast!

Koala and Sheppy took down the Men’s overall.  After an even front 9 we lit it up with 3 birdies on the back.

Team Hobbit – Kermit and Shelley – Shot the lights out to take the Lady’s overall.

Honourable mention to Connor and Phillipe who were 5 under on the front but collapsed on the back. 

Lady’s closest to the pin – Team Hobbit!  Shelley and Kermit both win a massage generously donated by CJ and Cory Jenkins.

Men’s closest to the pin – Koala and Sheppy (same prize as Lady’s).

Much love to Cory and CJ for donating their time and effort to this event.  Have to give them a plug.  Cory has been practicing for years and is great with his knowledge and hands.  Please contact him at  for a great massage.  Cj is just out of RMT College this year.  I’ve heard nothing but excellent things about his practice. He is keen and able.  Contact him at cj@madlab.ca to get the love.

Men’s long drive – Patty!  Its been a hard few years for Patty and his game of golf.  Which in turn has been very hard on the rest of our games.    Couldn’t be happier he walked away with a prize.

Lady’s long drive – No one got it in the fairway so the prize was moved to the Lady’s overall.  However!!  In a surprising and lovingly gregarious move Patty put up his winnings and the ladies teed it up again.  Jenn Farr put one right down the pipe to take it down.

The long drive prizes ($100 each for men and women) was generously donated by David Watts – Notary Public.  Need a will? (yes you do!)  Set up Power of Attorney? Real Estate papers signed?  Something notarized? He is your man.  Dave has been an upstanding member of our community for 7 years. Originally he was going to participate in the tourney but alas he is out of town the weekend.  Thank you so much David for your support.  Please contact him at .  http://www.davidnotary.com/.

Saturday was an awesome day of people coming together in celebration of golf, each other and our community.  It was touching to be part of it.  Can’t wait until next year.

Mucho Amore,

Sheppy

Tuesday’s Workout:

W/U:     10/10 Fire hydrants, 12 Goblet squats, 10/10 X Band side steps

TECH:    Hang Squat Clean (5, 3, 2, 1, 1)

WOD:    Phoebe

Complete 5 rounds of: 21 H-S-C, 400m Run

CFP

I hope that most of you and your family have now started the whole life challenge. 

As we familiarize ourselves with clean eating and routine exercise we become aware of how good we feel. How are you when it comes to food? Do you take the time & $ to buy only organic… do you buy non medicated meats that are farm raised the why nature intended… or are you 50/50 about your food?  Do you take the time to sit with no distractions and eat a meal or are you shoving Wendy’s down your throat as you send a text and drive through rush hour? 

I will admit I’m a 60/40 er as throughout summer I have enjoyed life and consumed lots of party beverages as well as good and tolerable food. “Tastes good but not that great for performance or physique.”However when fall rolls around I clean up every year and get into some good habits. 

As some may know I hunt and fish and it’s very spiritual and rewarding for me to spend the time and earn my food. When I can sit with my friends and family and tell the tail of my catch as we share it, this makes me think, I’m providing them with a good feed that I know where it come from, who handled it, and why it taste so good and healthy.

Happy eating and good luck with the whole life challenge everyone.

 As for this goose, I know where it lived, how it died, who handled it in cleaning & cooking and I’m proud to harvest my own food.

Charlie

Mondays Workout:

W/U:     Prep for movements

WOD:    Crossfit Total

-CFP