Blog Archive

I have a dear friend who is struggling with weight gain, cycle irregularity, and general fatigue—even though she follows Paleo, does Crossfit, and has twice completed The Whole 30 Challenge.

So what IS the deal?
Are some of us just genetically designed to have these issues? Or, are we somehow setting ourselves up for failure?

The mysterious ‘Adrenal Fatigue’… (Full Article HERE)
The adrenals are two walnut-shaped glands that sit atop the kidneys. They secrete hormones – such as cortisol, epinephrine and norepinephrine – that regulate the stress response.

But these hormones play other crucial roles, many of which are directly related to thyroid health.

‘Weak adrenals can cause hypothyroid symptoms without any problem in the thyroid gland itself. In such cases, treating the thyroid is both unnecessary and ineffective, and addressing the adrenals themselves is the key to improving thyroid function.’
(credit: Chris Kresser blog)

Stress is broadly defined as anything that disturbs the body’s natural balance (homeostasis).  Including but not limited to: anemia, blood sugar swings, gut inflammation, food intolerances (especially gluten), essential fatty acid deficiencies, environmental toxins, and of course, chronic emotional and psychological stress.

All of these conditions sound the alarm bells and cause the adrenals to pump out more stress hormones.

Crossfit anyone?

Fatigued Squad

I’m not one of those athletes who train to the extent that menstrual irregularity comes into play.  (I’ve done this once, during basic training…and it feels weird.)  But over-training can definitely affect your homeostasis and stress you out.

Because the adrenals affect every system in the body, symptoms of adrenal stress are beautifully nonspecific. Awesome.

Some of the more common symptoms are:

• Fatigue
• Headaches
• Decreased immunity
• Difficulty falling asleep, staying asleep and waking up
• Mood swings
• Sugar and caffeine cravings
• Irritability or lightheadedness between meals
• Eating to relieve fatigue
• Dizziness when moving from sitting or lying to standing
• Gastric ulcers

Great. Now what?

Well, let’s start with a Simple Thyroid Test.

And then, move into balancing the Adrenals.

General guidelines for adrenal health:  (credit: Chris Kresser blog)

• Avoid or at least greatly minimize stimulants
• Stabilize blood sugar (via a moderate or low-carb diet)
• Practice stress management and relaxation techniques
• Have fun, laugh and make pleasure a regular part of your life
• Avoid dietary causes of inflammation (refined flours, high-fructose corn syrup and industrial seed oils in particular)
• Ensure adequate intake of DHA & EPA

Hmmm…. maybe not like that.

So, HAVE FUN, eat well, maybe drink a little less coffee, and take your fish oil.

I’m only getting started here….
Like the Terminator, ‘I’ll be back’.

~Squad

W/U:
Coach’s Choice

Skill/Str:
A1. Lean and Loiter, 45 sec, 4 sets
A2. Alt Rope Pull Up (L1,2,3,4, or 5) 6 reps, 4 sets
A3. No Money (w/4 sec pause) 6 reps, 4 sets
A4. Ring/Archer Push Up, 6 reps, 4 sets

W/O:
100 Burpee
200 Double Under
Mix and Match

‘Ass Face’ — a term I made up to harass my older sisters as they used Preparation H on their faces to help with wrinkles and puffy eyes

Yup, Prep H. On the face. That stuff smells like old fish. I suspect from the shark cartilage in there. Good for reducing swelling on the skin… bad for encouraging make-out sessions! (If you’re considering this trick… read THIS first.)

I’ve recently found a new ‘natural’ beauty product that has inspired some questions….

Picture this:

Lovely Cream

Which is a strange texture and smell combination of these:    (no joke)

Jet Puffed

Swamp water

Mmmm…. wanna make out with this?

Post to comments the strangest / best thing you have ever tried as an anti-aging trick… sugar and lemon juice scrubs… mayonnaise hair masks… carrot oil… you name it.  (I’m new to this…)

Andy?  What keeps you so young??? 

~Squad

Warm Up:
Coach’s Choice

Skill/Str:
Groove Workout Movements

Workout:
4 Thruster (95/65lbs)
8 Hang Power Clean
12 Sumo Deadlifts
Rounds.Reps in 20min

Pace yourselves.

Afghan here with a long overdue thank you to the community!

On Feb 10th, Family Day weekend, a ton of you came out to take part in a memorial workout for my brother-in-law ,Wes Van Dorn.  We had two classes of over 30 people with both the main gym and the shallow end rocking.  It meant a lot to me to have so many people come out in support!

Many of you came with cash in hand and donated it for me to make a contribution to an Education Trust for my nephews Jaxton and Maddox.  Even others sought me out afterwards to make a contribution.  I thank you all for your generosity!  The total donation made in the name of Crossfit Vancouver was $1,100.

A big thanks to everyone that came out, donated, or took it upon themselves to take this one on at another time!  Thank you for letting me share with you about the unfortunate circumstances that befell Wes.. it helped me grieve and process what I was and am going through, and it meant a lot to my sister to see people taking on a tough workout in honor of Wes.

I’d also like to recognize and express my appreciation to all the gyms in the lower mainland and a few around the world that adopted this into their programming on short notice.  Being able to reach out to you all and see you carry a post about Wes and the workout for your communities was very helpful in a trying time.

Love, Afghan.

Monday’s Workout:

Warm Up:
Coach’s Choice

Workout:
Row 1 mile (That’s about 1600 m y’all!)
‘Rest’ 20 min – work on the skill aspect of one of your goats
Row 1 mile

Total row time for leaderboard

I’m the kind of guy, who even before the “complimentary” service, got his hair cut about every 2 weeks. High self care maintains a healthy work ethic and reduces the risk of burn out.

The relationship between you and your stylist becomes very special; in my case I get to crawl into bed with mine. They manage to process more feelings than the average therapist, give you an open space to vent, and send you out the door with a winning look. They aren’t that many places you can drop off your emotional baggage and come out gleaming with confidence.

There are experiences that leave you scarred for life, or at least the few weeks until your hair grows out. That fairy god mother can easily turn into the butcher. The emotional connection to hair astounds me sometimes; people who wear hats are inherently crazy (see: Alice in Wonderland). Anything that grows out of the origin of consciousness must be handled with care and compassion. Once you find your wizard of hairkraftmenship, you’ll preach to the masses.

The magnificent Simona Heger has been doing my hair since I made out with her on a couch and woo’d her over a series of romantic rendezvous. I may not pay cash, but if I didn’t have other services to trade, I would gladly front the bill. When you find a pair of skilled hands, you wash, rinse, and repeat. She is always taking new classes to build upon her already vast skill set. Aside from being a stunning example of what a beautiful woman can be, she puts your desires into a reasonable goal with a whimsical twist. Each hair follicle has a personality, and she knows how to work it. As co-owner of Hairkraft Studio, she and her astounding team provide a comfortable environment to build lasting moments and lustrous new looks. It’s no big ghastly salon, so you feel pampered in a cozy nook off main street.

If you think you can just slap a hat and get at it, you’re wrong. There may be some novelty attached to scruffy bed head. There may even be attraction to ratty long locks. Those strands connect directly into the head; don’t be surprised if that look reflects on how bat shit crazy someone is. Fluff those feathers and get some allure into your life; you’ll attract more money, women/men, and be among the stars.

Men’s Cut, Women’s cut, Washes, Styling, Blowouts, Updos, Colours, Highlights, Colour Correction, Chemical Treatments, Bang Trims, Neck Trims, A Braid Bar, and Style Nights.

Simona Heger
[email protected]

[email protected]

Big love,

Chesty

Thursday’s Lesson Plan

Warm Up:

20 sec Push Up, 1 rep, 3 sets
KB/DB Windmill, 3/3 reps, 3 sets
SA Ring Row, 6 Reps, 3sets
Paloff’s Press, 6/6 reps, 3 sets

Skill:

Quickly build Bench Press to 85% of workout weight

Strength:

A1. Lean and Loiter, 45 sec, 4 sets
A2. Alt Rope Pull Up (L1,2,3,4,5 or 6) 6 reps, 4 sets
A3. No Money (w/4 sec pause) 6 reps, 4 sets
A4. Bench Press, 3 reps, 4 sets

I’d like to give one more shout out to all of you who attended my More than Mobility Seminar. The past 5 weeks allowed me to ramble in my zone, share my knowledge, and ruffle a few feathers. With sensational assistance by Cj Castro, I was able to transfer many of my “no brainer” approaches to regaining functional mobility. I have more clinic and program ideas in the works and look forward to making those available in the near future. Preparing the body for action is one of my specialties.

Sheppy always speaks about developing yourself in here; specifically he refers to becoming “like a Cheetah”. The great thing about them cats is they can nap for hours on end, wake up, do three half ass stretches, and take down a lean evasive Antelope. Unfortunately, when we attempt a similar routine, some of us end up a little more like Chester the Cheetah, making the best of a bad situation.

Who are you?

I could give you shit for snorting that line of Cheetos before stalk the task at hand; instead, let me give you a few reasons to up the priority on greasing the gears:

• Raise Body Temperature to at Least 102 Degrees to Spread Out Molecules
• Reduce Muscle Viscosity
• Reduce Muscle Stiffness
• Increase Muscle and Soft-Tissue Pliability
• Increase Speed of Contraction
• Increase Oxygen Utilization
• Increase Nerve Transmission
• Increase Muscle Metabolism
• Increase Blood Flow to Muscles, Tendons, Cartilage, and Ligaments
• Increase Delivery of Oxygen and Nutrients to Muscle and Soft-Tissues
• Activate Neuromuscular System, Endocrine System, Energy Systems, and Individual Muscles
• Improve Coordination and Reaction Time
• Address Tissue Length and Quality
• Reduce Post-Exercise Soreness

The individual nature of body composition, genetics, hormonal timing, and personality, separate us. Some folk can prowl around for years and take down herds of antelope; they were made for it. The rest either take what they can, get selective with their experiences, or posture up. Regardless of the advantages/disadvantages you have, increasing the quality of your preparation will lead to greater, more valued experiences. It will also leave all the other antelope talking, for years.

Athletic prowess, let’s begin.

Chesty

Wednesday’s Lesson Plan

Warm Up

Coach’s Choice

Workout:

30 sec WallBalls (20/14/12lbs)
30 sec Rest
30 sec Power Snatch (75/55lbs)
30 sec Rest
30 sec Box Step Up
30 sec Rest
30 sec Push Press (75/55lbs)
30 sec Rest
30 sec Row (cal)
1:30 Rest

6 Rounds

Coaches, schedule 35 min for this workout.
In the event of a large class, start athletes at different stations.

Long live MadLab School of Fitness.

I’m known for consistently rambling beyond the point. I was honoured to receive our one of our annual awards this past holiday season: The Most Long Winded Coach (this was accompanied by a rabbit). I know the root of my thoughts are simple, and from many verbals cues, clear.  I also strive for acknowledgement; I am a creature of response, lay there and I’ll keep poking. If I am too simple, then ya’ll don’t get the basics; however, let me explain.

I’d like to thank the School and Community for providing the healthy environment for me to grow. I feel as if I was taken in as a career orphan; Tbear took a chance, allowing me to earn my place as a Coach; it may have been my skills performing 3 of any movement with impeccable form, gracefully; it may have been my charming nature that woo’d him; it may very well have been he found someone with smaller teeth than him. The reality is over the past 3 years I have been able to earn and learn in the best of Labs. The school has given me access to thousands of individuals in training, dialogue, and spirit. I have free time to research, train, experiment, laugh, and love. My colleagues offer me insight, critique, and praise (choices are great and all, but ya’ll help me make decisions).

Tbear – The hip uncle from the sea. Those clicks and whistles led me down the path to success.
Patty – The father I never wanted. A level 5 leader with a passion to change to the world, I can follow that.
Shep – The time travelled bro. I feel like we would have been in the same fraternity, you humble impending change. Namaste
Eunice – That down chick. Cuddles and cock blocks all in one super friend. Yoink!
Andy – The ronin. If I could be you, I would, but me. You are a mentor of knowledge and humble humour.
Charlie – The dude. If I could only be viewed as people view you. You are my Taj Mahal. Many fish bite if you got good bait.
Ben – The Bump. A mentor, advisor, and one tough muthafucka. Without you, there was no “that guy’s wife’s best friend” I had to get with.
Dashie – Dashiehounderson. No one can replace you. You are my gahdian angel. 

The Community – From the free radicals, veterans, and newbies, you guys make this Lab what it is. You are the reason I can wake up and tell every living soul I love this life. Free muscles up for all! (conditions may apply)

Breasty – Chesty and Breasty sitting on a couch…you know the rest. 

Big Love, this thrusts for you…

Emileo Chestevez
Chesticles
Chesty
Chester
Chest

Tuesdays Lesson Plan

Warm Up:

A1. Sphinx w/ 5 sec hold, 5 reps, 3 sets
A2. Prone Snow Angel, 10 reps, 3 sets
A3. No Money w/ 5 sec hold, 5 reps, 3 sets
A4. Cuban Press, 5 reps, 3 sets
A5. Ring Bat Wing, 30 sec, 3 sets
B1. Russain KBS, 12 reps, 3 sets
B2. Reverse Burpees (jump for hight), 6 reps, 3 sets

Skill/Str:

Power Clean briefing

Workout:

Take exactly 12 min to build up to a max Power Clean

Rest 4 Min

4 min AMRAP Power Cleans at 85%

The program continues to run strong and it’s unbelievable the support the group has for one another.   Weekly I whiteness leadership, camaraderie and mentoring amongst the group of teens in the program but it’s the support they show that truly inspires me. This is the hardest working group I’ve worked with since I started working with teens back in 2008.

Every Friday night rolls around and at 5:30pm they start pouring in through the door. Good or bad day, it doesn’t matter.  The Mad Lab Youth Warriors are committed to one cause, for the 1- 2 hours, and that’s simply put to work hard as they are well aware of the positive effects Crossfit has had on their lives.

This the most rewarding work that I do.  I have witnessed the mental & physical development of the participants with my own eyes and as time keeps rolling on these teens show up with good news of how their lives have gotten better since they have been doing the training.

 Last week, to my surprise, the group presented me with a gift, which was instigated by assistant coach to the program Sean Irwin.  These teens pooled their money together and bought me a skateboard as a token of their appreciation.  Working with this program every week is rewarding enough but being acknowledge by the group was pretty awesome! All I can say is that this group of Mad Lab Youth Warriors are going places.  They are not wasting their lives away.  They are improving their lives through fitness, and they know, as well as I, that this program rocks! 

Thank you everyone that has supported this program by attending fundraising events or what have you.  Your support keeps this program going!

 -Charlie

Warm Up:

6 Russian KBS
1.1.1 Power Box Jumps
6 Cuban Press
6 Goblet Squat
12 min

Skill/Str/W/O:

Muscle Snatch 5,5,5,5
Power Snatch 3,3,3,3
Squat Snatch 1,1,1,1

Saturdays Workout:

Warm Up:

Coach’s Choice

Skill/Str:

A1. Lean and Loiter, 45 sec, 3 sets
A2. Rope Pull Up (L1,2,3,4, or 5) 6 reps, 3 sets
A3. No Money (w/4 sec pause) 6 reps, 3 sets
A4. Ring/Archer Push Up 6 reps, 3 sets

Work Out:

100 Kbs
100 Burpees
Mix and Match

Up until a couple weeks ago, I used to have a really long commute to work.  As much as I love a little rock ’n roll in the morning, the radio commercials kill me.  So recently I started getting into Podcasts.  I thought try and mix things up today and get some of us to post your favourite Podcasts that you may have come across in your digital travels over the years.

Below is a list of some of my favourites that I’ve listened to over the last little while.   I’m no podcast connoisseur by any means and I feel like I’m just skimming the surface here.

Share your favourites below if you have someone that you religiously follow, or a particular episode that you love to listen to.  Maybe we can make someones commute a little better

The Joe Rogan Experience

• “#310 – Neil Degrasse Tyson” – Rogan interviews an astrophysicist and Director of the Hayden Plantarium
• “#333 – David Lee Roth” – Rogan interviews the iconic rock star
• “#334 – Amit Goswami” – Rogan interviews a quantum physics guru
• “#327 – Dana White” – Rogan interviews the President of the UFC

Robb Wolf – The Paleo Solution Podcast

• Episode 112” – Features guest Dr Loren Cordain, author of The Paleo Diet and The Paleo Answer.
• There are so many other good ones that he has.   You can start with any of them!

 Ideas from CBC Radio

•  “The End of Growth” – David Suzuki and Jeff Rubin talk about the natural barriers to an economy built on growth

Freakonomics

• “Parking Is Hell” – A car spends 95% of its time parked!  What?!  And there are 3 surface parking spaces for every car in the united states, approximately 800 million! This podcast talks about the unfortunate hidden costs of parking.

The Dave and Morley stories on Stuart McLean’s Vinyl Cafe

• Any of them!

Happy Listening!

Richy

April 3rd –

Warm Up:

5 Sphinx w/5 sec hold
5/5/5 x 2 As, Ts, and Ys
10 T Push Up
10 Pull Up Plus
30 sec Ring Bat Wing
12 min

Skill/Str:

Row briefing

Workout:

In teams of 3, trading off Rows
3 X Row 350m
1 min Rest
5 Rounds (for a team total of 5250 Total Meters)
Reset computer for each rower.

Coaches, budget about 27min for this W/O.

We, the community members of Crossfit Vancouver, petition the province of British Columbia to halt the deportation of Elaina Zebroff (aka EZE) to Calgary, Alberta.

This community cannot function without the spiritual wisdom and guidance the loving EZE brings us.  The sun will not shine if her deportation goes through.  Elaina has been a major pillar in this community and a friend to many.  We demand that the province of British Columbia keep EZE here in Vancouver, where we believe, she belongs.

Each Petitioner by posting to comments certifies that he or she wants Elaina to stay.

Warm Up:

Coach’s Choice

Skill/Str:

20s/20s L/R Paloff’s Hold
20 sec Rest
40 sec Dragon Flags
20 sec Rest
40 sec Plank Hold
20 sec Rest

4 Rounds

Workout:

8 TGU (M-24kg, W-16kg)
12 (Off Set) 1 Arm 1 Leg RDL (M-24kg, W-16kg)
16 Box Jump w/ Step Down (24/20″)

16 min AMRAP

For the eager pranksters, there is nothing as unbeatable as the centuries old tradition of April Fools’ Day.

I know a lot of people tend to dislike this day, but that’s probably because they are the ones being hoaxed upon.

In recent years I am sure that the home/ office 1-on-1 pranks have decreased, as with all technology on a constant rise the media has been more prominent at hoaxing larger majority. The media also will ‘cooperate’ with a large hoax to help make the information more credible.  Just remember that you can’t believe everything you read online…especially on April 1st!

Where does this day originate from? Most popular belief, is that it may have come from French culture as France changed its calender in the 1500’s so that New Years would begin in January to match the Roman calender. The word traveled slow to rural areas and many country folk ended up still celebrating in the late spring (a week-long celebration ending on April 1st), as they became known to be April Fools for it when the city folk made fun of the town folk.

Although it wasn’t an April Fools prank, it is, in my opinion one of the most heartbreaking pranks I fell for to date…

Charlie

Warm Up:

In teams of two, trading off lengths:
Player A : Bear Crawl 1 length of the gym
Player B : Deadbug on Player A’s back
4 lengths

Skill/Str:
A1. Front Squat, approx 85%, 3 reps, 4 sets
A2. Skipping (single skips, alternating foot work), 45 sec, 4 sets

W/O:
As fast as possible –
8 Front Squat (M – Bdwt, W – .7 Bdwt)
400m Run
Every 5 Min
Three Rounds

Scale as needed (front squats should be difficult, but unbroken)
Leaderboard score will be athlete’s longest round