Blog Archive

Run, don’t walk, to more fantastic training opportunities with the Chestevez. Only who can prevent the ravages of age? You!

Hey Ya’ll!!!
Just a reminder that we are on social media and be sure to follow us…

@madlabschooloffitness on Instagram

@madlabschool on Twitter

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MadLab School of Fitness on YouTube Channel

First of all, for those of you who don’t know what the Open is, it’s a worldwide competition that starts February 26th. For those of you who tuned out the moment you read the word ‘competition,’ tune back in.

The Open is more of a personal challenge than a competition against the world. Although it does act as the first round of qualification for the CrossFit Games, its other goal is to be an all-inclusive competition that anybody can do. And this year, there’s a new scaled division, so seriously anybody can do it! It’s simple to sign up. Go to games.crossfit.com, create an account if you don’t have one already, and pay $20. Then, starting the last week of February, you’ll have to do one workout per week (we’ll be putting the Open workout into the regular programming so you’ll likely do all the workouts anyway), join the CrossFit Vancouver Team, and then log your score each week!

Maybe Andy will even make a comeback this year. Check out his profile from the 2009 CrossFit Games HERE.

Why do it even if you’re not competitive?

Personal Pride: I promise you you will work harder, push harder, and likely achieve results you didn’t think you’d be able to do. There’s something about posting your result to the worldwide leaderboard that gets people to new heights! There will be a little extra anxiety than normal, but there’s no better feeling in the world when you conquer that anxiety!

Let’s get CrossFit Vancouver’s team as big as possible!!

Friday

Warm-up: Andy’s Choice (15 minutes)

Strength: 20-25 minutes minutes

A). 6 x 3 Box Squats

B). 6 x 2 Power Clean

Conditioning: 10 min AMRAP

10 power cleans (135/95 lb)
10 burpees

**Optional Finisher: EMOTM 5 min: 30s hollow hold

We’re hosting our third annual Town Hall Meeting next Friday the 13th at 7 pm.

Things are constantly changing around here, and we’re always looking for ways to improve, so come with your feedback and questions. What do you like about this place? What would you like to see improved?

On our end, we have some new software to roll out, a new programming plan (started in January), some events etc to tell you guys all about, among other surprises.

And best of all, our maestro Patty will be hosting. If you can make it, PLEASE do as this will keep you all in the loop!

Thursday SHOULDER DAY!

Warm-up: 10 minutes

10 5 second Scap push-ups
10 Inch Worm into Push-up
15/15 Banded Shoulder Press
20 Face Pulls
20 Lat Pull Downs with Band
25 Good Mornings

Skill/Strength: Superset these two movements today! 25 minutes

A). 6 x 3 HSPU (deficit if possible)

Or

6 x 6 piked push-ups

B). 6 x 3 Jerk

**Spend 5-10 minutes warming up the deadlift and then get into the conditioning

Conditioning: 12 min to perform:

10 deadlifts (295/205 lb)
15 pull ups
20 burpee box jumps
max push ups in remainder of time

*Choose a deadlift weight that you can break into no more than 2 sets

What were you doing in the 80s? Were you barely out of the womb, or were you rocking stellar 80s hair??

Send me your BEST 80s picture (eunice@madlab.ca). We’re putting together a photo album with all of your best shots, and the picture with the most likes on Facebook wins 2 Canucks Tickets!!

Get me your shots by Sunday! Album goes up next week.

Landon, where were you in 1982?

Wednesday

Warm-up Tom’s Choice – he’s Guest Coaching the 6 a.m. Class (15 minutes)

Strength: 15 minutes

Choose Between:

Front Squat – Reps 2×10 (ideally the same weight as you did your 5s last week or your 7s on Monday)
OR
Push Press – 5 x 5

Conditioning: 15 minute time cap

“The Eagle”

8 rounds:
8 double KB front squats (scale with DB if necessary)
20 m farmer walk

Cool Down: As a group, quad stretch and quad/hamstring roll out

If any of you have had the chance to meet Lloyd, you would know he is one of the most adorable dogs around. Kyla and I would never have been able to get him if it wasn’t for B.C guide trainers and puppy raisers’ hard work in training and bringing him up. On average, the cost to bring up and train one dog is $35,000. My wife, Kyla, who is legally blind, then receives the dog free of charge. Well almost free- it costs her a loonie.

Obviously training dogs for the blind is close to my heart. So, on February 22nd, I’m taking part in the B.C. Guide Dog’s Fundraiser. It starts at 9 am and goes until 11 am. There is a 2 km, 5 km, and a 10 km option to walk or run. The 5 km and 10 km runs expect a $20 minimum donation, with all proceeds go directly to B.C Guide Dogs.

It would be great if some of you would join Kyla and me. If you are interested in running, next Tuesday (February 10th) and Saturday (February) 14th, I’m hosting training sessions free of charge to get out there running! Meet at MadLab at 6 pm on Tuesday and/or 11 am on Saturday if you’re interested.

Not only does this support the cause, it’s also a good kick start to running if you have been thinking about trying a 5 or 10k this year. I’ll be running alongside you so you can watch me huff and puff my way through my first 10k!

You can register individually on the website provided at the bottom. There is also a sign-up on the white board at the gym.

Brandon

Links provided
http://bcguidedog.com/index.php
http://dashfordogs.rungoapp.com/

Tuesday

Warm-up: Andy’s Choice of pulling and snatch warm-up (10-15 minutes)

Skill: 10 minutes

Choose 1 of 3:

25 strict pull-ups (in as few sets as possible)
3×10 kipping pull-ups
3 big sets of butterfly pull-ups

Strength: 15 minutes

Hang Power Snatch (3 sets of 5)

Conditioning: 8 minute time cap

60 Hang Power Snatches for time with a partner (135/95 lb.)

*Break it up however you like. Scale load to approximately what you did your 3 sets of 5 at.

She’s back!

Sunday, February 22nd we will be hosting Olympic Bronze Medalist Christine Girard for an Olympic Lifting Seminar. Two years ago Christine held an 8 week OLY program at MadLab School, helping 24 of our athletes master their technique in the Snatch, Clean, and Jerk.

This seminar is for all levels. If you are struggling to add a few pounds to your lifts, or just frustrated with your technique overall, this seminar is for YOU. Personally, Christine’s coaching led me to a 30lb increase in both my Snatch and my Clean & Jerk. AMAZING!

But don’t just take my word for it…

24 spots are available for the one-day seminar
$200 for MadLab School Members
$250 for non-MadLabbers

8:30am-11:30am Snatch
12:30pm-3:30pm Clean & Jerk

Christine is bringing along two of her OLY coaches for the day so that everyone will get lots of personal attention.

Trust me, you do NOT want to miss this!

~Squad

Monday

Warm-up: Coaches Choice (Keep it short)

Strength: (Stick with the same weight as you did your 5 x 5s) (15 minutes)

Front Squat: 3 x 7

Conditioning: 30 minute time cap

*For all of you who have asked for a long grinder this month, HERE YOU ARE! It’s the most politically incorrect workout of the year. It’s going to be such a doozie, you might go blind and deaf: Part Helen, part Kelly, I’m calling this one “Helen Keller”

“Helen-Keller”

1/2 Helen followed by 3-round Kelly

3 rounds:

200 m run
12 KB swings (red/black)
6 pull-ups (or ring rows)

Then

3 rounds:

400 m run
30 Box Jumps
30 Wall Balls

The Dancing Kitties have been through 13 of their 15 sessions and they are going to graduate next friday with Fight Gone Bad in Crossfit Vancouver style!

I know how hard these young adults work all week and could not be more proud of the effort that I see from them each friday. I have made a small video to showcase their work, enjoy!

I also want to say a huge thank you to all the Madlab coaches that have put time into the program. It would not have been possible without each and every one of you!

Slingblade

Friday

Warm-up: 10 minutes

With a partner:

4 rounds each:
250 m row while partner rests. Switch. Try to make each interval faster than the last.

Strength: (25 minutes)

A). 6 x 3 Box Squat

B). 6 x 3 Power Clean

Conditioning: 15 minute time Cap.

2km row
50 burpees

**If you’re not going to make the time cap, scale to 1500 m row and 30 burpees

Saturday

Warm-up: Coaches Choice (include some windmills and light turkish get-ups)

Strength: 12 minutes

Turkish get-ups – 5×1/1

Conditioning: 21 minutes

“Cerebrus”

A. 5 minutes EMOTM – 30 seconds hollow rocks

3 minute break

B. 150 KB swings in as few sets as possible

3 minute break

C. 5 minutes EMOTM – 30 seconds double unders

For those of you who have embraced the Social Media life, we have a challenge that is right up your alley. For the rest of us, here’s a little gateway challenge to get you into the groove of using Instagram and Twitter. (the dreaded hashtag!)

We have 4 tickets to the Canucks vs Wild on Sunday, February 1st to award. Yes, this is Superbowl Sunday, BUT… the game is at 12:30pm, so it is a perfect pre-game warm-up!

Here is your challenge:

1. Do a butt scoot somewhere interesting / picturesque / hilarious
2. Post a photo to Instagram
3. Tag the photos with @madlabschool and #madlabbuttscoot (and #madlabschooloffitness if you’re a keener)
Note: If your Instagram handle isn’t obvious, please include your name, and your coach
4. Share, post, retweet, etc to gather the most likes to win

You have until Thursday, January 29th to post. The two photos with the most likes will win 2 tickets each to the game. The final tally will be completed by 7pm on the 29th so that the winners will be posted (re-tweeted etc) on the 30th for all to see.

Here is the current leader. Think you can do better?

Thursday

Warm-up: 12 minutes

A).

10/10 Arm Bars
10 Scap Pull-ups
10 Scap Push-ups
2 x 10 second push up

B). Empty Barbell:

10 Push Press
10 Jerk
10 Tall Clean
10 Hang Clean

Skill: 10 minutes

6 x 3 HSPU (deficit if possible)

or

6 x 6 Pike Push-ups

Strength: 15 minutes

6 x 3 Jerk

**5 minutes going over workout movements

Conditioning: EMOTM 10 min (choose your own load but choose a load you can get at least 8 reps)

20s push press
20s hang cleans
20s rest

**Optional: Stick around for 5 minutes after class and do: 50 chest to bar pull ups

A little pick me up in the morning is always a great way to start. I found this video interesting about how different countries around the world like to sip their coffee. Post to comments if you got your own little twist on a cup of Joe.

Mikey B

Warm-up: 15 minutes

A). Dynamic Lengths (5 minutes)

B). Empty Bar (10 minutes)

2 rounds

7 Good Mornings
7 Back Squats
7 Front Squats
7 Tall Cleans
7 Hang Power Clean
7 Shoulder Press
7 Push Press
Rest 1 minute

Strength: 15 minutes

Choose between

Front Squat – 5×5
OR
Push Press – 5×5

Conditioning: 15 minutes time cap

“Nasty Girls”

3 rounds:
50 air squats
7 muscle ups (substitute 7 ring dips)
10 hang power cleans (135lbs/95lbs)