Blog Archive

Kathleen Sance competed at her first competition on the weekend -  The Festivus Games: Competition for the Rest of Us!

For those of you who aren’t Seinfeld fans, Festivus is a holiday George’s dad made up to replace Christmas. Instead of a tree, he bought an aluminum pole, and the evening involved telling each other all the things you didn’t like about one another. “Festivus for the rest of us” was his slogan.

The Festivus Games are an all-inclusive competition for people who don’t consider themselves ‘fire breathers.’ But what Kathleen reiterated to me was that it doesn’t matter what level you compete at, the emotions are the exact same.

A few weeks ago, she walked up to me timidly and told me she was going to compete. I could almost see her shaking she was so fearful.

But what signing up did for Kathleen was give her a reason to show up everyday. It gave her something to work toward. Since she decided to compete, she has been one of the most committed morning crew members.

She came in today with a giant smile on her face. She survived her first competition. You could see the high she was still riding.

AND NOW, you TOO will have a chance to compete at our in-house competition on May 2nd. You do NOT need to be a fire breather to compete. Sign up is on the whiteboard at the school. Find a team of three and sign-up!

TUESDAY

Warm Up:

Coach’s choice. Include Cossack Squats and John Waynes

Skill/Str:

A. 1.1.1 SumoDeadlift EMOM, 12min, with 50-60% of best guess 1RM

Focus on Bar speed. Maximum effort on velocity.

B. 3 X 15 Good Mornings

Workout:

24,16, 8

BB Reverse Lunge (135/95)

HSPU

15 min cap

To the morning crew, I probably sound like a broken record but to those of you who don’t hear me rant about the importance of knowing your body, your abilities and learning to pace yourself accordingly, here’s your chance:

I learned the hard way back in 2010 that going into a workout blindly (and too hard) doesn’t usually go well. It was the Canada Regional competition in Alberta and the first event was a 6 km run. I had never done a 6 km run as a race before, and all I knew was I wanted to get to the CrossFit Games, so I had to find a way to suddenly become a runner and keep up with the top group. So that’s what I attempted to do. Nobody could reason with me as I proclaimed my goal: “I”m just going to try to keep up with the leaders as long as I can.”

Epic fail.

I have learned through the years that the workouts where I’m most successful have been the ones where I finish and think, ‘I might have had a bit more in the tank.’ Usually when I feel totally destroyed it’s because I somehow mis-paced myself. And when you watch the best of the best, they make the workouts look effortless. It is because they don’t redline right off the bad and crash halfway through the workout.

I digress.

Today at CrossFit 604, a team from MadLab represented – myself (Eunice) Baby Nat, Mini, Darren, Sean and Casual Cam – against some of the best teams in the region. We held our own, but the event we did the best in (we were fourth) was a chest-to-bar pull-up workout. Essentially, we each had two chances to do as many pull-ups as possible, followed by hanging on the bar until our arms felt like bricks. Much of this workout would come down to how well the athletes were coached to essentially stop themselves from going overboard on their first set only to crumble in the second set. So many teams went out too hard, underestimating how much truly maxing out would mess you up for the second set. But in the case of our team, Tom has coached the Development Program athletes all year to know their bodies and stay within themselves. Not only does this help guard against injury, it generally allows you to maximize your performance.

In short, I couldn’t be more impressed with how well these athletes knew their capabilities.

To get to know your capabilities, here’s a test for you:

Do a max set-up pull-ups. Rest for one minute. Then do another set of max pull-ups. Add the two sets together and re-test yourself by pacing them out in a more calculated way.

For example, let’s say you get 15 on your first set and then 10 on the next and you finish the second set at 1:35. You completely 25 pull-ups in 1:35. Wait a day or two and now complete 25 pull-ups for time, but break them into calculated sets. Try doing 5 pull-ups every 20 seconds. Not only will you finish faster than 1:35 when you did two giant sets, your body will be less taxed.

This is how most workouts should be approached. I always say there’s no point in going unbroken on the first round if you’re not planning on going unbroken on the 4th and 5th round. Instead, think of each round as a lap of the track. If you ran a 6 lap run, you would probably try to run a similar pace for all 6 laps, right?

Moral of the story: Get to know YOUR body and you abilities!

Emily

Monday

Warm up:

Coach’s Choice. Include skipping with alternating footwork

Skill/Cool down: 

5/5 TGU, work up to a moderate/heavy in 10 min

Workout:

“Jerry”

1 Mile Run

2 Km Row

1 Mile Run.

In the event of a large class (over 11), split the group. Start half of the athletes on the WOD, and the other half (the slower half) on the Skill.

Group one will then use today’s Skill as a post-workout mobilization/Cool Down.

For those whose injuries prevent running, substitute 7min of (smallish) box step ups or skipping. 

Ps. Sheppy requires a doctor’s note from athletes who don’t show up for this workout.

The Chestevez says “Don’t be that social shmuck who doesn’t eat cake and won’t have a drink.”

And for your viewing pleasure; this is proof that even most skilled athletes have their troubles. Variability is key in harnessing skill. The neurological aspects of complex tasks must be practiced. Repetition is the father of learning.

I give you the beautiful, Amy “Kermit” Summers…

Warm Up:

Coach’s Choice

Skill/Str Element:

A. 3 attempts at a max distance HS Walk.  Sub Wall Walks if you are a danger to yourself or others 

B. Jerk 6×3

Workout:

4 rounds, 2min On:2min Off

16 Barbell Front Rack Lunges (115/75lbs)

AMRAP Double Unders* until work interval expires

Sub High knee skip. 

Total Double Unders for Leaderboard

Optional Finisher:

45sec side plank, rest 15 sec, 45sec side plank, rest 15 sec, 3 sets

Saturday’s Warm Up:

Coach’s Choice

Saturday’s Skill/Str Element:

3 Squat Snatch, every 90sec for 12 min. Keep them pretty. Add/Sub weight as needed

Saturday’s Workout:

In teams of two, one member working at a time –

50 Wall Ball (20/12lbs)

20 Power Snatch (135/95 or approx 75% of 1rm, which ever is lower)

10 Muscle Ups* 

18 min AMRAP

*For teams with out MU, complete A. 40 sec hold at top of pull up B. 40 sec hold 1″ from bottom of dip, and C. 40 sec hold at top of dip, in place of 8 Muscle Ups

This weekend CrossFit 604 is hosting a pre Regionals team competition. The intent is to prepare the teams that are going to Regionals and to give the teams that did not qualify this year a chance to compete against the top tier teams.

Our team will consist ot Emily, Baby Nat, Meagan, Cam, Sean and proud new father, Darren.

First workout is at 8:30 and there will be 4 workouts over the course of the day.

I also know for a fact that there are going spectator workouts throughout the day. I don’t know more than that but if you show up to cheer us on you may be pulled in to a fun little workout.

Either way, the team and I hope to see some MadLab faces out cheering us on.

Tom

Warm Up:

Coach’s Choice

Skill/Str Element:

A1. 1.1.1 Deadlift, 3 working sets (approx. 80-90% of 1 RM)

Dead the bar in-between reps. Reset/regrip is preferred.

A2. 8/8 Paloff’s Press

Workout:

In 10 min, perform:

400m run

15 toes to bar

400m run

15 toes to bar

400m run

AMRAP T2B

Leaderboard Score is theAMRAP T2B until time expires

*Please look after your hands*

You aren’t going to take these two down in a thigh circumference show down, but on Saturday, May 2nd teams of 3 will have the chance to compete against and dethrone our top two female athletes, and help prepare them for the West Regional qualifier in Tacoma the last weekend of May, in the process.

Competition Details: May 2nd: 1 pm until 4 pm.

- Teams of 3 will take on Eunice and Nat’s two-man team. Teams can be made up of 3 men, 3 women, or a combination of men and women. 

-Events will be designed so that Eunice and Nat will be at a disadvantage with just two team members as opposed to the rest of the field, which will have 3.

- Each team is guaranteed 3 workouts. Top teams will compete head-to-head in the final event.

- Entry is $20 per person. 

- Sign-up sheet will be posted at the school tomorrow.

-Tom will be programming and running the event.

Wednesday

Warm Up:

Coach’s Choice. Keep it short.

Skill/Strength Element:

A1. 3 Overhead Squat, 4 sets

A2. 6/6 Wt Box Step Up, 4 sets

Workout:

AMRAP in 18 min

40 Russian KBS (1/1.5 pood)

30 Shoulder to Overhead (75/55)

20 Alt Pistols

10 HSPU 

Okay, um, well, it has some, but, stop it, just keep reading…

I have been on this “useless” kick for some time now, primarily because I am flexible. I don’t have many awesome aspects of my training that I contribute to my flexibility; coiling your torso around your pelvis in which you can lick your own anus isn’t something more than a cute party trick (depending on who your friends are). Sure it’s nice to be able to reach for the cookie jar at the top of the kitchen cabinets; what use it that if your about as frail as the grandmother who hid them from you in the first place.

Flexibility (Passive Range) – “The ability to maximize the range of motion at a given joint.”

reformed – “A useless range of motion; with the exception of bedroom activities, as a receiver.”

You need to be able to do something in those elaborate ranges of motion; otherwise, you’re just __________________.
Based on my usual Chesty references, I challenge you to fill in the blank via the comments section.

Moving forward. You need strength in those deep ranges of motion to help prevent injury, increase usable range, and access your full potential. 

• In the absence of specific training, our neuromuscular system functions best in the mid range of any given movement (aka the “POWER ZONE!!!”).

• Contrary to belief, this is not based on any physiological rule, rather, it is more of a “default setting” of the central nervous system.
• You need to train those ranges outside the “POWER ZONE!!!”
  • the bottom or top of the pull up
  • the deepest part of your squat
  • the position you hate the most

Slow down, and feel it.

Chesty

Tuesday Lesson Plan

Warm Up:

Coach’s Choice

Skill/Str Element:

A1. 3 Bench Press, 3 sets. Those with wonky shoulders, do floor press insted.

A2. 8 no money w/2sec pause, 3 sets

Workout:

Every 4 minutes for 16 min:

300m Row, as fast as possible.

Avg row times for Leaderboard.

 In the event of a large (over 22) start half the group on Bench Press and the other on the Row

Optional Finisher:

100 Bus Drivers in as few sets as possible (25/15lbs)

Note the order; (1) disaster strikes; (2) equip; (3) secure; (4) assist others. 

(1) We all suffer setbacks in the form of injuries, emotional stress, financial struggle, or just trying to keep Gotham City from falling into the hands of the rising criminal underworld that feeds off greed and general chaos. I just finish 2 of the most challenging weeks of my life; starting with emotional barriers being completely stripped down to their frames, then topped off with heavy onslaught on the immune system (nasty phlegmy cough cold fever aches, 2 gnarly canker sores, and a general loss of appetite); not to mention straining 3 ligaments in my lumbar spine, again. It felt like a roundhouse kick from Patrick Swayze; entirely too many trouble makers here, too many 40 year old adolescents, felons, power drinkers, and trustees of modern chemistry.

But I digress. 

I have a tendency to run my battery down to the end. Instead of plugging in for a full recharge, I power charge just enough to get me through the day; just enough to take on a newbie; just enough to coach my classes and pt’s; just enough to to take care of the right now. The fear of letting people down neglects my own well being; well meaning self destruction.

(2) Friday/Saturday/Sunday I took the majority of the days off (Big love to the friday 4pm and the Saturday morning peeps who spotted Coach Zombie). I performed a few mobility exercises, threw back some cough syrup, put a few nutritious meals together, and bunkered down with some blockbuster classics. Notice how I did not completely clear my schedule; I made the necessary adjustments to prioritize my wellness.

(3) Monday is #thechestevezdayoff.

(4) I’m back at’er.

Before you go battling crime donning a bat-themed-costume; take care of you.

Na na na na na na na na, MADLAB!

Big love,

The Chestevez

Monday Lesson Plan

Warm Up:

Coach’s Choice. Incl. John Waynes and cossock squat

Skill/Str Element:

A. 1.1.1 Sumo Deadlift EMOM, 12 min with 50-60% of your best guess 1RM. Focus on maximum bar speed.

B. 3 X 15 Wt. Glute Bridge w/ 3sec pause

Workout:

15, 12, 9

Squat Clean (115/75lbs)

Burpee

Optional Finisher:

Strict Toes to Bar 3 X Max Reps (-1)

At Madlab we love to showcase our member’s talents whether it be inside the gym or their wide array of skills and talent outside of it!

 With that, I want to introduce you to my newest member Claire Madill, you may have seen her other half Tall Bald James around classes. James been here for the last year and him and I finally convinced Claire to get her butt in here! And man am I glad we did, not only was she a pleasure to train, she’s one badass chick. Good work James!!!

Outside of the gym, Claire is a designer and creator. She owns her own design company and creates her own unique products such as jewelry and home décor.

 “I love seeing the possibility of the new from vintage or found objects — with plaster and porcelain, anything is possible. It’s all in the details: letting the depth and shadows of a design share the main stage next to little touches of shiny clear glaze and maybe some metallic lustre. Subtle contrasts and little surprises make me smile!

Whether it’s fancifying yourself or your personal space, I want the everyday things I make to be your favourite. 

I graduated from Emily Carr University of Art & Design in 2007 and have been elbows deep in plaster, porcelain and entrepreneurship with heyday design ever since. I live on top of a hill and can see my studio in the distance! ( And, conveniently, I pass by MadLab twice a day!)  My studio is such a nice place to go to work everyday: lots of creative entrepreneurs about and the music is played loud!”

-Claire Madill

 Check out her website  http://www.heydaydesign.ca/

 And if you have a few minutes, have a look at the video of her technique, it’s pretty crazy the amount of steps and days it can take to create some of her pieces.

 http://www.heydaydesign.ca/our-story/

Much love,

Wee Meags

Friday’s Workout:

Warm Up: Coach’s Choice

Skill/Strength Element:

Front Squat 3, 2, 1, 3, 2, 1

The second wave should be slightly heavier than the first wave.

Workout:

4 Min AMRAP

8 Thruster (95/65lbs)

42 Double Unders

8 Min Rest.

4 Min AMRAP

8 Thruster (95/65lbs)

42 Double Unders

Total Reps.

Optional Finisher:

5 min Quad Smash on the Foam Roller

Hugs and Kisses,

Andy

I recently came back from Cuba and after an entire week of Mojitos, Cuba Libres, Beer and Sex on the Beach…The Drink I started to feel a little sluggish.

With tons of resources on the net I went to one of my favourite sites for recipes Paleo Nick. This guys got some cool Zone/Paleo Friendly recipes.

Check out this video. I’ve made these and they are delicious.

Post your favourite sites/books to help a Brotha or Sista out in the Community

Mikey B and Casa Del Shep

 
Thursday’s Workout:

Warm Up:

Coach’s Choice

Skill/Strength Element:

A1. 3 Deadlift, 3 Sets. Heavy, not maximal

A2. 8 Wt. Sit Ups, 3 sets

Workout:

18 min EMOM, Alternating moments

3 Hang Everett Clean Pulls + 1 Hang Clean

3/3 Beaupre (5sec) Hold

30 sec Bat Wing Hold

Optional Finisher:

1 Mile Run or 1 Km Row (to flush the legs, tomorrow is another big leg day)

From the Bottom of My Heart,

Andy

That’s right!

Getting all knee bendy and on the balls of your feet is going to make balancing that barbell overhead very difficult.  A strong stable base will go a long way to helping you successfully Over Head Squat.

Check out this prep and corrective drill.

Love Sheppy

Wednesday’s Workout:

Warm Up:

Coach’s Choice. Include Windmills

Skill/Strength:

A1. 5 Overhead Squat 4 sets

A2. 5/5 wt. Skaters Squat, 4 sets

Workout:

12, 10, 8, 6, 4 Alternating DB Split Snatch*

coupled with

4, 6, 8, 10, 12 Burpees

12 min cap

15m Butt Scoot penalty if you drop a dumbbell

*

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 141lbs, use a 35lbs DB

or scale as needed

Love Andy