Blog Archive

Well unless you’ve been living under a rock, you’ve probably seen the headlines from our US neighbors and their history making change to gay marriage rights. This is a huge step forward for Americans in my opinion. Ireland also recently underwent a change in their marriage rights. The first ever referendum on gay marriage in the world! And luckily it was a yes vote. A great victory and huge progress in a predominantly catholic country. It got me thinking about how lucky we are here in Canada!

Enjoy your national day, get out there and get some some sun, a double double and some poutine!! I leave you with some “only in canada” pics! Check them out here!

Meags

Wednesday Lesson Plan

Warm Up: Coach Choice

Include Jumping Squats

Strength/Skill:

A1) 4×12 Barbell Hip Thrust

Use blocks at 11-13″. A regular bench is too high.
Increase weight on barbell as long as the gluteal contraction is maintained.
Posteriorly tilt the pelvis at the top of the movement. Ribcage down, crotch to face.

A2) 4×2 Wt. Power Box Jump

Land well above parallel on the box. Land soft like a ninja.
No swinging the dumbbells. Straight arm, be explosive.

Conditioning:

Every 3 Minutes for 15 Minutes:

15 Russian Swings 2p/1.5p
100m Sprint

July 1 is the 182nd day of the year (183rd in leap years) in the Gregorian calendar. There are 183 days remaining until the end of the year. The end of this day marks the halfway point of a leap year. It also falls on the same day of the week as New Year’s Day in a leap year. It’s also Canada Day.

Class Schedule Canada Day:

10am
5pm

Today is, however, June 30th.

Chesty

Tuesday Lesson Plan

Warm Up: Coach Choice

Include Wrist Mobility Drills

Strength/Skill:

A) 10 Minute OTM: Alternating Partner Spot (Partner guides and corrects position for graceful perfection.)

30-60s Fingertips to Wall Handstand Hold *hands must be shoulder width or narrower

B1)  4×2 Overhead Squat

No more than 90% of 3RM.

B2) 4×5/5 Side Over Arch

Conditioning:

12 Minute AMRAP:

6 DB Snatch Right
12 Goblet Reverse Lunge
6 DB Snatch Left
12 V Ups

M under 159lbs, use a 40lbs DB
M between 160 and 180lbs, use a 45lbs DB.
M over 181lbs, use a 50lbs DB

W under 129lbs, use a 25lbs DB
W between 130 and 145lbs, use a 30lbs DB
W over 146lbs, use a 35lbs DB

or scale as needed.

As you’ve hopefully already heard, MadLab School of Fitness is 10 years old this year. This summer, on Sunday nights, we’re going to be releasing out entire story – from how we started out as a one-man show personal training a handful of athletes in 2004 for $5 an hour, to how we became the first CrossFit affiliate in Canada, to how we became a school, to who we are now and where we’re headed: Stay tuned for Sunday night storytelling this summer.

To celebrate this, we’re having a beach day celebration at Spanish Banks on Saturday, July 18th.

The day will start at 10 am for the keeners with a beach workout. Nothing too crazy, but you’ll sweat a bit and earn the burger and drinks you’ll devour later in the afternoon.

We’ll also be running some family-friendly games in the afternoon and will be BBQ-ing burgers and smokies, sharing some drinks, some sun, some swimming, and some laughs.

Save the date: SATURDAY, JULY 18th. Spanish Banks Beach Day. MadLab is 10 years old!

Monday Lesson Plan

Warm Up: Coach Choice

Barbell Flow

1×20 Alternating Elbow Reach
1×10 Slow Tall Cleans
1×10 Slow Hang Cleans
1×10 Tall Cleans
1×10 Hang Cleans

Strength/Skill:

4×3 Power Clean from Blocks

Pair up with individuals of similar ability. Use stations that align “above knee” position.
Emphasis is on acceleration.

Conditioning: Teams of 3: Trade off as needed.

“Over the Edge”

20 Minute AMRAP:

3 Rope Climb
20 Elevated Push Ups
30 All The Way Over Box Jumps

You love them…  With all your heart. 

So during Friday’s conditioning piece Chesty would like you to do his “Graceful” burpee.  Emphasis on form first then speed.

Check out this video on how to do “Graceful” burpees.

Shep Shep

Friday Lesson Plan:

Warm Up: Coach Choice

4×6/6 Side Plank Twists

Strength/Skill:

A) 12 Minutes Heavy Deadlift Single

B) 8 Minute OTM:

2 Speed Deadlift (40% of Established Single)

Conditioning:

1000m Row
50 Graceful Burpees

Saturday Lesson Plan:

Warm Up: Coach Choice

1×15/15 Stiff Legged Windmill

Strength/Skill:

A) 4×8 Empty Barbell Overhead Squats

B) Warm Power Clean

Conditioning:

8 Rounds: Partners Trading Off Movements:

6 Power Cleans 155/115
200m Ball Run 20/12
12 Ground Rows