Blog Archive

Omega 3 Fatty Acids (Fish Oil) are probably one of the most commonly used supplements on the market today and for many good reasons.  When high quality fish oil is taken in accurate amounts, it provides the biggest bang for the buck as far as supplements are concerned.  

You’ll Receive
-improved cardiovascular health and function
-improved lipid profiles (lower triglycerides)
-improved brain function and mental acuity
-and one of the most near and dear benefits to our clients/athletes is its powerful anti-inflammatory properties. 

Epic Nutrients Might Omega is one of the most potent Omega-3 fish oil on the market that has been specifically formulated (6.5-1 EPA to DHA) to combat inflammation.  
Think  WOD  R-E-C-O-V-E-R-Y!!!

Check out what our very own Crossfit Games Athlete, Emily Beers, has to say about Epic Nutrients MightyOmega Fish Oil:

You can buy your Might Omega’s on www.epicnutrients.com in 3 order sizes: 1 bottle, 3 bottles & 12 bottles! 

Starting today, your coach has a 15% off discount code ready to give out!  Please contact your coach directly for their code. 

Introduce your loved ones to MightyOmega today.  Need some stocking stuffers!?!?!

For more information on Omega 3’s and Epic Nutrients MightyOmega Ultra Premium Omega-3 Fish Oil please visit http://epicnutrients.com/

 -Your Epic Nutrients Team

Thursday Lesson Plan

Preparation: 10 minutes

A) Coaches Choice

B) Wall Facing Handstand Hold – gather 2min

Strength: 15 minutes

C1) Power Jerk 4×3

C2) Pull Up Negative Iso 4x1x3p

Conditioning: 20 minutes

20 minute OTM. Trading off minutes:

15 Calorie Row
7 Burpees

*Set up Concept 2’s on one side of the gym. Burpee floor space on the other. Trade off minutes.
*1 athlete does burpees while 1 rows for calories; then switch. 10 of each.

That is right folks it is Holiday Time at Madlab School of Fitness!
We will have reduced hours over the next couple of weeks, so that our magnificent coaches can have some time off with their loved ones and celebrate the festive season. Please make a note of these hours. 

On another note:
This community needs two things to stay alive. 1. YOU (our clients/friends) and 2. Our Coaches and Apprentices

I would love for you all to comment below with some little love for the Coaches and Apprentices at MLSOF. They do so much for our community and I cannot thank them enough! 

These people truly are the heart and soul of this place. They not only coach classes, they are all constantly working their butts off before and after classes, at home, on the weekends so that they develop as coaches and bring you all the newest, freshest most exciting stuff. They are also in check with all of you, keeping their client books up to date and fresh, making sure everyone pays their bills on time and bringing in new exciting fresh faces to the school. 

This coaching team is full of energy and love. I again cannot Thank You all again from the bottom of my heart for everything that you do. Love to All

Dashie

Wednesday Lesson Plan

Preparation: 10 minutes

A) Coaches Choice

B) Dowel Hinges 1×30

Strength: 20 minutes

C) 10 minutes to find Heavy Deadlift single

D) Pause Deadlift 4x2x2s @ 60% of established single

Conditioning: 15 minutes

“Swingblade”

15 minute amrap:

5 Heavy Russian Swings 2p/1.5p
5 Unbroken Strict Pull Ups
25 Double Unders

This year’s East Van’s Got Talent & Silent Auction went OFF!

Huge thank you to all of our donors, for everyone who came out, drank wine, watched the show, bid, and took home some wicked prizes. The big spenders this year: Curt, Nicola, Geoffrey, Jordy, and Tbear! These 4 were like Bad Santa’s elves on Friday… literally pushing people aside to out-bid them.

For those who missed the talent… I’m not sure any descriptions will suffice.
Next year’s plan: The Gong Show.

The event will net LANYAR and the Youth Warrior (YW) Program just over $4500. THAT is amazing! Last year we pulled in $2500, so this is incredible.

What does that pay for? Essentially 6 months of: 2 Classes/week for the Warriors, a continuing scholarship for Sean in the Senior Apprentice Program (in which he coaches the YW’s and gets career training with us), admin, legal & accounting, tshirts, and some continuing mentorship / coaching from our senior coaches for the YW’s.

Thanks again for all of the MadLab support!
Merry HoHoHo!
~Squad

Tuesday Lesson Plan

Preparation: 10 minutes

A) Coaches Choice

B) Xioapeng Forward 3×5/5

Strength: 20 minutes

C1) Shoulder Press 5×5

C2) DB Leg Raise 3×10

Conditioning: 15 minutes

“Push It Out & Back”

Teams of 3. Trading off rounds:

16 Rounds

10 DB Push Press 55/45/35/25
40m Out and Back

*Teams line up on south side of the gym. Lane it out.
*Athlete pounds out push press and sprints to the end of the gym, taps line with hand, and returns to tag teammate.

Last Chance to put in an order for your MadLab HOODIES!
You will not want to miss out on these, we are also not ordering extras so place your order today

(I also have gift certificates for those that are wanting to give these as gifts)

The Hoodie: Dark Charcoal, Fleece Zip Up Hoodie from Alternative Apparel. With the rings and Madlab Logo on them. 
The Price: $55
Order-by Date: End of Day today
Delivery Date: January 15th
Payment: Credit Card*, Cash or PayPal

*For CC, we will have a Square Reader set up on the front entry ipads. Any of the coaches can put through your payment with a quick swipe.
OR…

Monday Lesson Plan

Preparation: 10 minutes

Coaches Choice

Strength: 25 minutes

A) Weighted Power Box Jumps 5×2

B) Backsquats 4×3

*Add weight (5 or so pounds) to both Jumps and Squats.
*Maintain parallel landing on Jumps.
*Maintain bar speed on Squats.

Conditioning: 10 minutes + Finisher

C) “Slammed Legs”

60 Walking DB Lunge 45/25
60 Ball Slams

*Dumbbells are held with straight arms down to the side.

D) Tabata Flutter Kick Finisher