Blog Archive

Omega 3 Fatty Acids (Fish Oil) are probably one of the most commonly used supplements on the market today and for many good reasons.  When high quality fish oil is taken in accurate amounts, it provides the biggest bang for the buck as far as supplements are concerned.  

You’ll Receive
-improved cardiovascular health and function
-improved lipid profiles (lower triglycerides)
-improved brain function and mental acuity
-and one of the most near and dear benefits to our clients/athletes is its powerful anti-inflammatory properties. 

Epic Nutrients Might Omega is one of the most potent Omega-3 fish oil on the market that has been specifically formulated (6.5-1 EPA to DHA) to combat inflammation.  
Think  WOD  R-E-C-O-V-E-R-Y!!!

Check out what our very own Crossfit Games Athlete, Emily Beers, has to say about Epic Nutrients MightyOmega Fish Oil:

You can buy your Might Omega’s on www.epicnutrients.com in 3 order sizes: 1 bottle, 3 bottles & 12 bottles! 

Starting today, your coach has a 15% off discount code ready to give out!  Please contact your coach directly for their code. 

Introduce your loved ones to MightyOmega today.  Need some stocking stuffers!?!?!

For more information on Omega 3’s and Epic Nutrients MightyOmega Ultra Premium Omega-3 Fish Oil please visit http://epicnutrients.com/

 -Your Epic Nutrients Team

Thursday Lesson Plan

Preparation: 10 minutes

A) Coaches Choice

B) Wall Facing Handstand Hold – gather 2min

Strength: 15 minutes

C1) Power Jerk 4×3

C2) Pull Up Negative Iso 4x1x3p

Conditioning: 20 minutes

20 minute OTM. Trading off minutes:

15 Calorie Row
7 Burpees

*Set up Concept 2’s on one side of the gym. Burpee floor space on the other. Trade off minutes.
*1 athlete does burpees while 1 rows for calories; then switch. 10 of each.

That is right folks it is Holiday Time at Madlab School of Fitness!
We will have reduced hours over the next couple of weeks, so that our magnificent coaches can have some time off with their loved ones and celebrate the festive season. Please make a note of these hours. 

On another note:
This community needs two things to stay alive. 1. YOU (our clients/friends) and 2. Our Coaches and Apprentices

I would love for you all to comment below with some little love for the Coaches and Apprentices at MLSOF. They do so much for our community and I cannot thank them enough! 

These people truly are the heart and soul of this place. They not only coach classes, they are all constantly working their butts off before and after classes, at home, on the weekends so that they develop as coaches and bring you all the newest, freshest most exciting stuff. They are also in check with all of you, keeping their client books up to date and fresh, making sure everyone pays their bills on time and bringing in new exciting fresh faces to the school. 

This coaching team is full of energy and love. I again cannot Thank You all again from the bottom of my heart for everything that you do. Love to All

Dashie

Wednesday Lesson Plan

Preparation: 10 minutes

A) Coaches Choice

B) Dowel Hinges 1×30

Strength: 20 minutes

C) 10 minutes to find Heavy Deadlift single

D) Pause Deadlift 4x2x2s @ 60% of established single

Conditioning: 15 minutes

“Swingblade”

15 minute amrap:

5 Heavy Russian Swings 2p/1.5p
5 Unbroken Strict Pull Ups
25 Double Unders

This year’s East Van’s Got Talent & Silent Auction went OFF!

Huge thank you to all of our donors, for everyone who came out, drank wine, watched the show, bid, and took home some wicked prizes. The big spenders this year: Curt, Nicola, Geoffrey, Jordy, and Tbear! These 4 were like Bad Santa’s elves on Friday… literally pushing people aside to out-bid them.

For those who missed the talent… I’m not sure any descriptions will suffice.
Next year’s plan: The Gong Show.

The event will net LANYAR and the Youth Warrior (YW) Program just over $4500. THAT is amazing! Last year we pulled in $2500, so this is incredible.

What does that pay for? Essentially 6 months of: 2 Classes/week for the Warriors, a continuing scholarship for Sean in the Senior Apprentice Program (in which he coaches the YW’s and gets career training with us), admin, legal & accounting, tshirts, and some continuing mentorship / coaching from our senior coaches for the YW’s.

Thanks again for all of the MadLab support!
Merry HoHoHo!
~Squad

Tuesday Lesson Plan

Preparation: 10 minutes

A) Coaches Choice

B) Xioapeng Forward 3×5/5

Strength: 20 minutes

C1) Shoulder Press 5×5

C2) DB Leg Raise 3×10

Conditioning: 15 minutes

“Push It Out & Back”

Teams of 3. Trading off rounds:

16 Rounds

10 DB Push Press 55/45/35/25
40m Out and Back

*Teams line up on south side of the gym. Lane it out.
*Athlete pounds out push press and sprints to the end of the gym, taps line with hand, and returns to tag teammate.

Last Chance to put in an order for your MadLab HOODIES!
You will not want to miss out on these, we are also not ordering extras so place your order today

(I also have gift certificates for those that are wanting to give these as gifts)

The Hoodie: Dark Charcoal, Fleece Zip Up Hoodie from Alternative Apparel. With the rings and Madlab Logo on them. 
The Price: $55
Order-by Date: End of Day today
Delivery Date: January 15th
Payment: Credit Card*, Cash or PayPal

*For CC, we will have a Square Reader set up on the front entry ipads. Any of the coaches can put through your payment with a quick swipe.
OR…

Monday Lesson Plan

Preparation: 10 minutes

Coaches Choice

Strength: 25 minutes

A) Weighted Power Box Jumps 5×2

B) Backsquats 4×3

*Add weight (5 or so pounds) to both Jumps and Squats.
*Maintain parallel landing on Jumps.
*Maintain bar speed on Squats.

Conditioning: 10 minutes + Finisher

C) “Slammed Legs”

60 Walking DB Lunge 45/25
60 Ball Slams

*Dumbbells are held with straight arms down to the side.

D) Tabata Flutter Kick Finisher

Today is the BIG DAY!

The Talent Extravaganza starts at 8:30pm, with doors opening to schmooze and enjoy some Holiday Cheer at 7pm.   Silent Auction lots will be up all day… so get your bids in!

Some of the acts…
Caitlin, Ingrid, & Squad (yours truly) ~ A Classical Trio with Piano
Caroline, Kermit, Darren, & Cam ~ Ukrainian Dancing
Sarah K ~ Vocal Dancing
Venessa ~ Burlesque!
Featuring Tabata Scott & Patty ~ Comedy and Charisma all night long

Now, for your commenting pleasure (and maybe a little technique for the weekend workouts):

Friday Lesson Plan

Coaches Choice Prep and then…

“12 Days of Christmas”

1 Burpee
2 Turkish getups (20lbs/35lbs)
3 Cleans (85 lbs/135 lbs)
4 Box Jumps (20”)
5 Push-ups
6 Air squats
7 Sit-ups
8 Wallballs (12lbs/20lbs)
9 Double unders
10 KB swings (red/black)
11 Pull-ups
12 Mountain climbers

*This is performed just like the song:
On the first day of christmas my true love gave to me…1 burpee
On the second day of christmas my true love gave to me…2 turkish get ups and 1 burpee
On the third day of christmas my true love gave to me…3 cleans, 2 turkish get ups, and 1 burpee

Saturday Lesson Plan

Preparation: 15 minutes

Coaches Choice Snatch Prep

Strength/Skill: 15 minutes

Power Snatch 3×1.1.1

Conditioning: 15 minutes

“Dumbbell Double Trouble”

4 Rounds

15 Alternating DB Snatch 55/35
25 Double Unders

So you’re jammed with Christmas parties.  Every day and night till 2015, you are booked solid.

I feel ya.

What’s different about this one?  Why should you bother to brave the rain and the roads to come back to MadLab on Friday night?  I’ll tell you…  Talent.

Ask anyone who was at the EVGT party last year, it was amazing!  Singing, dancing, comedy, and clothing removal all in one place.

(dancing kitties doing a scene from ‘Mixed Nuts’)

(Bess Albrecht & her brother singing some SOUL)

(sorry, media blackout clause on Bronto…) 

This year…  well, I’ll give you a few hints:

Ethnic Dancing – A few of our Comp Team members will be flaunting their moves on the floor.  This time without the grunting and sweating and barbells.  I think you’ll be surprised.
Classical Music – Again, a few faces you may have heard can perform classically will pull together for a truly festive piece. (Morning crew… you’ll finally see what it is I do in my ‘other’ job.)
Comedy – I’ll leave this one on the DL….
Burlesque – Oh yeah, I said it! We may not get to see the Bronto do the Full Monty… but we will get an entirely different and beautiful dance from one of Sheppy’s talented clients.

No naming names now…

(last year’s winners were definitely a ‘dark horse’)

Post to comments who and what you’d like to see as a ‘Talent’ for next year’s EVGT event…

~Squad

Thursday Lesson Plan

Preparation: 10 minutes

A) Coaches Choice

Strength/Conditioning: 20 minutes

C) Shoulder Press 6×3

*Add weight (5 or so pounds) from last week.

D) “Russian Death-Match”

5 Minute OTM:

30 Heavy Russian Swings

Elite: 2p (72lbs)
Intermediate: 1.5p (54lbs)
Novice: 1p (36lbs)

*Good luck. 150 Swings is a pass. Anything less is a fail.

Skill: 20 minutes

18 minute otm. Trading off exercises:

6×1 Muscle Ups/Weighted Pull Up
6x15s Ring Support Top/Elevated Reverse Hand Plank
6x15s Ring Support Bottom/Push Up Bottom Hold

Last year, one of the hottest auction items went down to the wire in a bidding war: Golf, Dinner, & Drinks with Patty and Pup at the legendary Marine Drive Golf Club.  Formed in 1922, it is one of the most prestigious private golf courses in all of Canada.

Dan & Sheppy were literally wrestling each other to be the last to bid.  Turns out, Dan won, and insisted on taking Sheppy along for the experience.  Now that is the Holiday Spirit!  

Patty and The Pup have agreed to donate this unique experience again for this year’s auction.   They are each offering a round of golf, dinner, and drinks to a lucky bidder.  Your call on going together, or separately… but who’d want to miss seeing this:

Some of the Auction lots are posted on the bulletin board–casual polaroids with the donors and their wares.  There are some HUGE ones to come… (Stellar Canucks tickets from Dain Currie, and another set from Dave Eaton.)

Post to comments if you’d rather golf with both of these two, or separately… and why.  (Remember, Wendy is judging you on these…)  

~Squad

Wednesday Lesson Plan

Preparation: 10 minutes

Coaches Choice

Strength/Skill:

A) Weighted Power Box Jumps 5×2

B) Backsquat 5×2

*Add weight (5 or so pounds) to both Jumps and Squats.
*Maintain parallel landing height with Jumps.
*Maintain bar speed from last weeks squats.

Conditioning:

“Crawblets”

15 Right Arm KB Rack Front Squats
40m Bear Crawl
15 Left Arm KB Rack Front Squats
40m Bear Crawl
15 Goblet Squats
40m Bear Crawl

*Move swiftly.
*Begin all athletes in cluster at southeast corner of the gym. Bear Crawl in a loop around until returning to kettlebell station.

It’s a Clyde Christmas Special!

As the MadLab Community’s resident blogtress / self appointed Ombudsman / VP of the Nickname Committee & co-founder of the Free Radicals, I have happily contributed to this blog for almost six years.

It saddens me personally when there is a dip in the volume of comments. And there has been a noticeable dip of late. So here’s the deal:

For every thoughtful* comment written on this page, between now and Friday’s Silent Auction I, Right-Turn Clyde, will donate $1.00 to the LANYAR Foundation.

BRING IT

*as judged by yours truly.

Tuesday Lesson Plan

Preparation: 10 minutes

A) Coaches Choice

B) Wall Facing Handstand – gather 2min

Strength/Skill: 15 minutes

Power Jerk 4×3

Conditioning: 20 minutes

“Team Aaah Slam”

Teams of 2. Trading off rounds…
18 minute amrap:

250m Row
7 Shoulder to Overhead 95/65
7 Ball Slams 20/12

Don’t you love when people surprise you? When their energy and generosity leave you juiced to do MORE?

I met James Adkins this weekend, a renowned Canadian artist originally from Prince Rupert, and this guy left me JUICED! James grew up with one of our own MadLabbers, Geoffrey Last, who thought that James might connect with our Youth Warrior program.

And did he ever.

James sat and told me about his incredible journey through life–every kind of abuse, running away from home, living on the streets at Hastings and Abbot as a teenager, having his shoes stolen from him and still thinking, “There is someone out there in a wheelchair who would give anything just to feel cold feet on pavement right now. You are so lucky.”  

A marathon runner, hockey player, and lifetime gym rat, James felt an instant connection to our program, and a solid belief in our power to change lives.  “The high you get from accomplishing something intensely physical is something you can’t buy–it’s a better rush than anything out there.”, he said.

James currently lives in Key West, Florida.  He jet-sets around Canada, the US, and the world selling his art to galleries, jewellers, and collectors.  Take a look at his infectious smile below, and you’ll see how his motto, “The only person who can save you in this life, is you.” has served him well.

James donated one of his hand-made pieces of art, a sterling silver pendant that retails for over $700 at Hills Native Art Gallery, to our Silent Auction this coming Friday. In his words, “This is just the beginning.”

This is a gold version of the Wolf pendant, with diamonds in the eyes on sale at Hills.  Entirely hand carved, it takes James over 80 hours to complete.

Thank you to EVERYONE who has donated to the Silent Auction so far. I will be cruising around with a Polaroid camera to snap a shot of you with (or without) your prize this week. (Like the one above, of James, Geoffrey, and the pendant.)

Eunice and I will have the auction lots posted on the bulletin board by Thursday so that you can all take a look, and place a few early bids. On Friday, the auction lots will be on display and up for bidding from 7pm-11pm.

Come share some Holiday Wine and Cheese Cheer!
Be entertained by the East Van’s Got Talent showcases. 
And… get a bit of your Christmas shopping out of the way at the same time.

~Squad

Monday, Monday

Preparation: 10 minutes

A) Coaches Choice

B) Dowel Hinges 1×30

Strength/Skill: 25 minutes

C) 10 minutes to find Heavy Deadlift Double

D1) Pause Deadlift 4x3x2s @ 55% of established Double

D2) Pull Up Negative Iso 4x1x3p

Conditioning:

“Booty Blast Protocol”

20 Glute Bridges
45s Rest
20 Glute Bridges
45s Rest

Make sure everyone is caught up and then as a group…

10 Glute Bridges w/ 5sec Pause
20s Rest
10 Glute Bridges w/ 30sec Pause

Elite – 65lbs
Intermediate – 35lbs
Novice – Unweighted

*No gender separation.
*For every drop during the 30 sec pauses, you will receive a 20m walking lunge penalty; performed at the end of class.

Hey All,

So we had feedback that the PayPal link was not functioning.
So we have updated it so you can purchase Hoodies.

Thanks