Blog Archive

Ok yeah… we said there was a deadline for the MadLab Surf Trip.
But that was for Early Birds.

You can STILL sign up and come SURF!

The deal is, 3 nights, 4 days in Tofino.
Thursday, May 21st to Sunday, May 24th
Jaime’s Rainforest Inn
Surf Board & Wetsuit rentals available (Long Beach Surf Shop)
2 Hour Surf Lesson available (Surf Sister Surf School)
PARTY on the Saturday night!!! (Included for all MadLabbers!)

Website and info are HERE.
Facebook Page is HERE.

Buy tickets RIGHT HERE:

You know you wanna!
Contact squad@madlab.ca if you have questions.
Post to comments or to FB event page to connect for room-mates.

~Squad

Warm Up:

Coach’s Choice

Skill/Str Element:

A1. 10 Overhead Squat, 3 sets

A2. 16 Pistol, 3 sets.  Progressions ->8L/8R Weighted ->16 Alt L/R Weighted -> 8L/8R UnWt. -> 16 Alt UnWt., etc

Workout:

11.1

30 Double Unders

10 Power Snatches (75/55lbs )

AMRAP in 10 min.

Compare to Oct 25th

Optional Finisher:

1min/1min Paloffs Hold, 3 sets

C-51
What is it? What does it mean? What will it actually do? How will it affect our everyday lives?

Here’s Rick Mercer’s take:

To tell you the truth, most people I’ve asked have no idea what C-51 is. In fact, unless you say ‘anti-terror’ or ‘the thing like the Patriot Act’…nobody seems to know what the REAL deal is.

Here are some links:
Bill C-51
Canada’s Privacy Commissioner speaking on C-51
CBC article on Tories’ response to criticism of C-51 (as of yesterday)

Quoting Kady O’Malley at CBC here: (Full article HERE)
“The proposed legislation would give the Canadian Security Intelligence Service more power to thwart suspected terrorist plots — not just gather information about them. It would also allow CSIS to violate the Charter of Rights and Freedoms with a judge’s permission, expand the sharing of federal security information, broaden no-fly-list powers and create a new criminal offence of encouraging someone to carry out a terrorist attack.
The bill would also make it easier for the RCMP to obtain a peace bond to restrict the movements of suspects and extend the amount of time they can be kept in preventative detention.”

I’m all for avoiding terror attacks, but I’m also big-time into preventing childhood obesity, supporting health-care, and actually educating our youth (aka, paying our teachers).

So, what should our tax money be spent on?
I looked…and yet I couldn’t find anything about an actual proposed budget for implementing Bill C-51.  I mean, how would we be paying for all of this ‘security’?

From Daniel Therrien at the Globe and Mail: (Full Article HERE)
“The legislation would allow for Canadians’ personal information to be shared if it is deemed “relevant” to the detection of new security threats. That’s an extremely broad standard that suggests the bar has been set far too low.
In this way, the bill would provide 17 federal government agencies with almost limitless powers to monitor and profile ordinary Canadians, with a view to identifying security threats among them. The end result is that national security agencies would potentially be aware of all interactions all Canadians have with their government. That would include, for example, a person’s tax information and details about a person’s business and vacation travel.”

I’d rather not be afraid of protesting or travelling (or, heaven forbid, actually wanting to do BOTH in my lifetime).

Post comments, thoughts, and interesting articles to comments.
(Clyde, Lars, JB… I’m looking at you.)

~Squad

Warm Up:

Coach’s Choice

Skill/Str Element:

A1. 3-5 Wall Walks w/pause at top, if thighs or belly touches the wall it is considered a no rep (Sub inch worm keeping the knees straight and feet stationary). 3 sets

A2. 3-5 Strict Weighted Pullups or 15 sec Hold w/chin over bar. 3 sets

Workout:

5min AMRAP

8 Cal Row + 12 Dball Slam (20/10lbs)

2min Rest

5min AMRAP

8 WallBall (20/12lbs) + 12 Vsnaps

2 min Rest

5min AMRAP

8 KBS (55/35lbs)+ 12 Box Jump – Step Downs (24/20″)

Total Reps for leaderboard.

In the event of a large class, start athletes at different stations.

Optional Finisher:

100 Bus Drivers in as few sets as possible

As March comes to a close, and we put the CF Open to bed, our programming will shift focus for the next 6 weeks.

Here is whats in store:

Each week will see at least one short/hard/fast workout, a long grinder, and a partner WoD.

On days where shorter workouts are programmed, Optional Finishers, will be provided for the teacher’s pets (you know who you are).  Most of these finishers will focus on core- work and are meant to be done after class. 

Movement Focus for the next 6 weeks

Weeks 1, 2, and 3

Monday : will have a Fast Hip Hinge focus (think Speed Sumo Deadlifts, and Snatch Pulls)

Wednesday : we’ll play with Overhead Squats and Single Leg work (Pistols, wt. Box Step Ups, etc)

Thursday : Heavy Deadlifts are on the menu

Weeks 4, 5, and 6

Tuesday : Fast Hip Hinge

Thursday : OSquats and Single Leg stuff

Friday : Heavy Deads

The reasoning for the one day shift in our weekly rotation is that we often hear that folks who have an inflexible schedule (meaning they can only get to class on certain days of the week), either miss our movement focus entirely or get hammered with the same thing every time they walk through the door.  

This way everyone can get touches on each of the above elements, and those with flexible schedules can follow the Deadlifts/Osquats etc, as they shift midway through the training block.

Aside from that, it’ll be a typical month (and a half) of Andy. Lots of barbell work, a bit of interval work, and some oddball movements sprinkled in here and there.

Atypical of my programming biases, there are a few more beatdown workouts coming down the chute, so, as Sheppy says listen to your body. Take a day off, get a massage, hug a puppy.

Enjoy.

A

Today’s Warm Up:

Coach’s Choice. Include Cossack Squat and John Waynes or X Band Walks

Today’s Skill/Str Elements:

A. 1.1.1 Sumo Deadlift EMOM, 10min at 55-60% of best guess 1RM. Treat this as three singles. Dead the bar (stand and regroup is a good option as well) between reps.  Move barbell as fast as good technique allows. To labour the point – max bar speed is more important than load lifted.

B.  3 X 8 Wt. Good Mornings. Ease into these, do not go heavy.  We’ll see more of these down the road.

Today’s Workout:

20 TGU 55/35lbs (10 aside, alt as needed)

30 Russian KBS 55/35lbs

40 Single Arm Push Press 55/35lbs (20 aside, alt as needed)

50 Goblet Squats 55/35lbs

16 min cap. Scale as needed.

Bring a sweat band if you one.

Andy Tested 10:20. 

As March comes to a close, and we put the CF Open to bed, we’re going to shift focus for the next 6 weeks.

Here’s whats in store:

Each week will see at least one short/hard/fast workout, a long grinder, and a partner WoD.

On days where shorter workouts are programmed, Optional Finishers, will be provided for the teacher’s pets (you know who you are).  Most of these finishers will focus on the core and are meant to be done after class. 

Movement Focus for the next 6 weeks

Weeks 1, 2, and 3

Monday : will have a Fast Hip Hinge focus (think Speed Sumo Deadlifts, and Snatch Pulls)

Wednesday : we’ll play with Overhead Squats and Single Leg work (Pistols, wt. Box Step Ups, etc)

Thursday : Heavy Deadlifts are on the menu

Weeks 4, 5, and 6

Tuesday : Fast Hip Hinge

Thursday : OSquats and Single Leg stuff

Friday : Heavy Deads

The reasoning for the one day shift in our weekly rotation is that we often hear that folks who have an inflexible schedule (meaning they can only get to class on certain days of the week), either miss our movement focus entirely or get hammered with the same thing every time they walk through the door.  

This way everyone can get touches on each of the above elements, and those with flexible schedules can follow the Deadlifts/Osquats etc, as they shift midway through the training block.

Aside from that, it’ll be a typical month (and a half) of Andy. Lots of barbell work, a bit of interval work, and some oddball movements sprinkled in here and there.

Atypical of my programming biases, there are a few more beatdown workouts coming down the chute, so, as Sheppy says listen to your body. Take a day off, get a massage, hug a puppy.

I hope you enjoy.

Andy

Today’s Warm Up:

Coach’s Choice. Include Cossack Squat and John Waynes or X Band Walks

Today’s Skill/Str Elements:

A. 1.1.1 Sumo Deadlift EMOM, 10min at 50-60% of best guess 1RM. Treat this as three singles. Move barbell as fast as good technique allows.

B.  3 X 15 Wt. Good Mornings. Ease into these, do not go heavy.  We’ll see more of these down the road.

Today’s Workout:

20 TGU 55/35lbs (10 aside, alt as needed)

30 Russian KBS 55/35lbs

40 Single Arm Push Press 55/35lbs (20 aside, alt as needed)

50 Goblet Squats 55/35lbs

16 min cap. Scale as needed.

Bring a sweat band if you one.

Andy Tested 10:20. 

The Finale of the 2015 Open is here.
The end of Tbear & Tom’s Programming concludes with “The Hurricane”. 

Good Luck to you all!!!  

Andy’s got the next 6 weeks, and the programming transition looks great.
BTW, post your shoulder press and back squat max’s to the PB Board.   I know many of you put a good 10-20lbs on top of priors.

Tbear

Friday:
Workout – Open 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65lb)

*65/45 are the progressions.

Warm-up & Prep: MOST CLASSES WILL BE 2 HEATS & expect heat from 15 to 25 minutes apart.
– 20 Squat to Stand
– 20 Face Pulls
– 20/20 of 90/90’s Rotator Cuff Warming
– 10 Prone Snow Angel
– 20/20 Cossack Squats
– 2 min partner shoulder stretch
– 30 Scap Pull-ups
– 20 behind the neck press
– Light to hard to light row of 27 calories

 

Saturday:
Warm-up:
Dynamic Lengths

Strength:
5×4 back squats (55,65,80,90)
3 @110%
1×8@80% 

Conditioning – “The Hurricane”

Within a 25 min time cap complete:
3 rounds of:
– 800m run
– 21 power cleans 135/95

compare with july 25th 2014