Blog Archive

The Dancing Kitties have been through 13 of their 15 sessions and they are going to graduate next friday with Fight Gone Bad in Crossfit Vancouver style!

I know how hard these young adults work all week and could not be more proud of the effort that I see from them each friday. I have made a small video to showcase their work, enjoy!

I also want to say a huge thank you to all the Madlab coaches that have put time into the program. It would not have been possible without each and every one of you!

Slingblade

Friday

Warm-up: 10 minutes

With a partner:

4 rounds each:
250 m row while partner rests. Switch. Try to make each interval faster than the last.

Strength: (25 minutes)

A). 6 x 3 Box Squat

B). 6 x 3 Power Clean

Conditioning: 15 minute time Cap.

2km row
50 burpees

**If you’re not going to make the time cap, scale to 1500 m row and 30 burpees

Saturday

Warm-up: Coaches Choice (include some windmills and light turkish get-ups)

Strength: 12 minutes

Turkish get-ups – 5×1/1

Conditioning: 21 minutes

“Cerebrus”

A. 5 minutes EMOTM – 30 seconds hollow rocks

3 minute break

B. 150 KB swings in as few sets as possible

3 minute break

C. 5 minutes EMOTM – 30 seconds double unders

For those of you who have embraced the Social Media life, we have a challenge that is right up your alley. For the rest of us, here’s a little gateway challenge to get you into the groove of using Instagram and Twitter. (the dreaded hashtag!)

We have 4 tickets to the Canucks vs Wild on Sunday, February 1st to award. Yes, this is Superbowl Sunday, BUT… the game is at 12:30pm, so it is a perfect pre-game warm-up!

Here is your challenge:

1. Do a butt scoot somewhere interesting / picturesque / hilarious
2. Post a photo to Instagram
3. Tag the photos with @madlabschool and #madlabbuttscoot (and #madlabschooloffitness if you’re a keener)
Note: If your Instagram handle isn’t obvious, please include your name, and your coach
4. Share, post, retweet, etc to gather the most likes to win

You have until Thursday, January 29th to post. The two photos with the most likes will win 2 tickets each to the game. The final tally will be completed by 7pm on the 29th so that the winners will be posted (re-tweeted etc) on the 30th for all to see.

Here is the current leader. Think you can do better?

Thursday

Warm-up: 12 minutes

A).

10/10 Arm Bars
10 Scap Pull-ups
10 Scap Push-ups
2 x 10 second push up

B). Empty Barbell:

10 Push Press
10 Jerk
10 Tall Clean
10 Hang Clean

Skill: 10 minutes

6 x 3 HSPU (deficit if possible)

or

6 x 6 Pike Push-ups

Strength: 15 minutes

6 x 3 Jerk

**5 minutes going over workout movements

Conditioning: EMOTM 10 min (choose your own load but choose a load you can get at least 8 reps)

20s push press
20s hang cleans
20s rest

**Optional: Stick around for 5 minutes after class and do: 50 chest to bar pull ups

A little pick me up in the morning is always a great way to start. I found this video interesting about how different countries around the world like to sip their coffee. Post to comments if you got your own little twist on a cup of Joe.

Mikey B

Warm-up: 15 minutes

A). Dynamic Lengths (5 minutes)

B). Empty Bar (10 minutes)

2 rounds

7 Good Mornings
7 Back Squats
7 Front Squats
7 Tall Cleans
7 Hang Power Clean
7 Shoulder Press
7 Push Press
Rest 1 minute

Strength: 15 minutes

Choose between

Front Squat – 5×5
OR
Push Press – 5×5

Conditioning: 15 minutes time cap

“Nasty Girls”

3 rounds:
50 air squats
7 muscle ups (substitute 7 ring dips)
10 hang power cleans (135lbs/95lbs)

Whether you want a muscle-up, a pull-up, a ring dip, or you want to improve your shoulder and scapular stability and health, you’re a prime candidate to sign-up for the Upper Body Strength (aka Muscle-up Program).

It starts on February 8th and runs for 8 weeks on Sundays at 3 pm. On top of these 8 sessions, you’ll also be given homework to do twice a week (just 15- 20 minutes of homework).

While we have been doing lots of pull-ups in classes, this program is more structured and progressive and will hold you accountable to 8 weeks of focussed upper body strength work. Your pulling strength will improve. Your pushing will improve. And if you’re at a level where muscle-ups are in reach, your technical understanding and muscle-up mechanics will definitely improve!

Dates (3 pm on Sundays)

February 8th
February 15th
February 22nd
March 1st
March 8th
March 15th
March 22nd
March 29th

Cost is $210 for 8 weeks (plus homework each week).

Sign-up Here:

Warm-up: 15 minutes

10/10 Half Moons
20/20 Halos
10 prone snow angels
45 Second Lean and Loiter
10 Dislocates
15 OHS (with reverse grip if possible)
20 Steps OH Duck Walk
10 Sotts Press

Strength: 15 minutes: Choose One

Option A (for those who are adept in the OHS): 15 minutes to work up to a heavy OHS (single)

Option B (for those who struggle with the OHS):

3×5 windmills (with a DB)
and
5×5 OHS

Conditioning: Open Workout 14.2

From 0:00-3:00
2 rounds of:
10 overhead squats (95/65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds in the allotted 3 minutes. 2 reps are added to each movement every three minutes.

Feel free to substitute regular pull-ups, and scale the OHS weight accordingly. Scale in a way so that this becomes at least a 6 minute workout for you. If you don’t complete the first six minutes, consider yourself to have failed to scale accordingly.

Core Finisher: 5 minute EMOM: 20-30 second hollow hold each minute