Blog Archive

And after a long wait, we are ready to Pre-Order MadLab HOODIES!

I wrangled Andy into being the hoodie model… here he is in both the Large (grey) and Medium (black) Men’s Alternative Apparel hoodies.

Andy said he’d probably go XL for a little more room… but you can see that the arm length is pretty legit for both L and M.  The colour we are ordering is the charcoal grey one Andy has on.

I’ve got on a Women’s Medium here:

And I’d probably go Large so that I can wear it over a few layers this Winter. (There will be a small amount of shrinkage once you wash these bad boys too…)

The Men’s cut has straight shoulders, while the Women’s has raglan style attachments–much more flattering for us strong-shouldered ladies.

The Logos:

Front:  (White Font, zipper in the middle)

Back:  (White and Blue Rings, White Font)

The Price: $55
Order-by Date: December 15th
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…

We will print up Gift Vouchers for anyone who wants to have something to open on December 25th.   (For those of you wanting tanks and Ts… we will do a Spring Swag run in a couple of months.)

~Squad

Tuesday Lesson Plan

Preparation: 10 minutes

A. Coaches Choice

B. Xiaopeng Forward 3×5/5

Strength: 15 minutes

Shoulder Press 6×3

*All sets performed at same weight. Begin this week at around 80% of your 1RM. Do not allow the wrist to sag back.

Conditioning: 20 minutes

6 Rounds for reps:

15s Single Arm DB Push Press 55/45/25
45s Rest
15s DB Leg Raise
45s Rest
15s Goblet Squats
45s Rest

*Alternate arms for push press every round. Use the same dumbbell for the following movements.

Well, another Nutts Cup has come and gone.  What a day!

From all of us at CFV, the MLYW, and the LANYAR Foundation: THANK YOU!

The Volunteers:
Shannon-Rose King, Janel Beaton (Mona), Julie Roberts (Save the World), Hallie Sanderson (Man Hands), Lisa Scigliano, Ivan Rossman, Brendon Morfitt (Skeletor), Kelly Sams, Sasha Makhneva, Lori Bates (Casper), Bob Boucher , Ahmad Fallah , Dylan Card, Gabriel , Bradleah Dahlman (Pinkie), Mark Paddock (RPCF), Sunil Saseendran (RPCF), Cory Jenkins (Bieber), Jenna Bayuk , Julie Cho (Peking Duck), Jenny Scott (Short Bus), Damian Murray (Donkey), Jane Sun, Shelley Sheppard (Cabbage Patch Cree), Leah Ternan (Jaws), Stacey Wallace, Sarah Kresak, Liz Grieve, Lolli Comar, Jocelyn Lessard, Aimee Mather (Brown Owl), Jill Meredith (Jilldo), Aileen Mira (Smrt Girl), Cindy Welsh, Garrett Lynch, Dee Lynch, Geoff Fraser (The Pup), Raymond, Rob Orford (Lemonade), Leah Pittam, Genie (Power Bum), Geoffrey Last, Rob Wallace, Kathleen, Vince McCurley (the Flash), Elaina Zebroff (EZE), PPCLI-1
The Apprentices & Coaches:
Andy, Shep, TBear, Chest, Tom, Eunice, CFP, Kermit, Caitlin, Dash, Patty, Cabana, Lumber, Wes, Meagan, Don, Brandon, Arthur, Sean, Dan, Caroline, Fabi

My deepest apologies if I have missed anyone… my memory is a little foggy after getting home at 7am.

And a special shout out to Sean Irwin: ‘The Pig Whisperer’

Please give our 1st MLYW Apprentice a little love for staying up all night before Nutts Cup to oversee the roasting of the pig.

Congratulations to all of the athletes who competed yesterday, and to our top 3 teams:
1st – Studeo55
2nd – Hybrid Athletics
3rd – CrossFit Kits

Congratulations also to Sean of the PPCLI who won the 50/50 draw at 2am. $450 is a pretty sweet way to cure that hangover!

Stay tuned for Vince & Sarah’s photos of the day coming out on Facebook, as well as another super cool video from Colter’s crew at Red Ripley.

Big Love from…

Preparation:

A) Coach Choice

B) 15/15 Fire Hydrant Drill

Strength/Skill:

A) Box Squat 5×3

*Set boxes/stack plates to 1 inch below parallel squat depth. Vertical shins, wide stance, stiff brace, and explosive off the box.

B) Strength Circuit 4 Rounds

10/10 Offset KB Racked Bulgarian Split Squats
10 Band Pull Throughs
20/20’s Paloff’s Hold

*Increase weight or range-of-motion with every set. Rest 90sec-2min between sets.