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Wikipedia:
A Bonspiel is a curling tournament, consisting of several games, often held on a weekend. Until the 20th century most bonspiels were held outdoors, on a frozen freshwater loch. Today almost all bonspiels are held indoors on specially prepared artificial ice. Though it is not mandatory, curling teams at bonspiels often wear themed costumes.

The MadLab Hurry Hard Bonspiel will be held at Hillcrest (4575 Clancy Loranger Way, Vancouver) on Saturday, February 28th from 4:30pm-6:30pm. The cost is $15 per person.  We will have 2 coaches teaching us how to play the game as well as ice safety. 10-12 teams of 4 will then go head-to-head to see which MadLabbers rule the curl!

PayPal ASAP here to secure your place.

Kids and non-MadLab members are welcome.

Come on out, have some good, old fashioned fun and try your hand at a very Canadian sport.  Best team costume gets a prize.  You don’t need a full team to come though–we will set you up.

For your viewing pleasure… how many MadLabbers (past and present) you can pick out of this video:

~Squad

Tuesday

Warm-up: Andy’s Choice (10 minutes)

Skill: 12-15 minutes

A1). 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

A2). 3 sets, 5 reps: Pendlay Row (As Heavy as possible for sets of 5)

Conditioning: OPEN PREP PLUS AN OPTIONAL SECOND AMRAP:

Open Workout 11.2 with HSPU if possible

15 minute AMRAP:

9 Deadlifts (155lbs / 100 lbs)
12 Push-ups **Sub HSPU if possible!
15 Box jumps (24″ / 20″)

Then an OPTIONAL 10 minute AMRAP (for those who have been asking for a longer grinder) of:

350 meter row
10 Burpees

If you were around last year, you likely remember the story. Dan ‘Afghan’s’ brother-in-law Wes, a member of the US Navy who was married to Dan’s sister, was tragically killed in a helicopter accident.

We got together in his honour and did a savage beat down of a workout together, and raised some money via donations in the process. I remember Dan racing out the door to complete his second 800 meter run of the workout with crazy eyes that didn’t want to quit – an emotional sight.

This Family Day, Dan is hosting the workout again (Reminder classes are at 10 am and 5 pm). Come join us!

Also, a story was written about Wes and the politics surrounding the state of helicopters in the US military today. If you didn’t see it on Facebook, it’s worth reading. Incredibly emotional and difficult to read, but also very well written and informative. CHECK IT OUT!

Monday: Family Day – Hosted by Dan in honour of his brother-in-law Wes

Warm-up: Afghan’s Choice

** Warm-up workout movements

Conditioning:

800 m weighted run

14 rounds
5 pull-ups
4 burpee box jumps (24/20)
3 cleans (185/135)

800 m weighted run

Enjoy!

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

Hey All. 

Please note that the school will only have a 10am and 5pm class on Monday February 9th. Dan will be running these classes and the workout is in Honour of Dans brother in Law Wes

Don’t forget about the Town Hall Meeting next week, here is a link to a survey that we kindly ask you to fill out. 

https://www.surveymonkey.com/s/D7S6NQH

Here is a snap shot of my crazy family! I hope you get to spend some time with yours! 

Dash

Saturday

Warm-up: 10 minutes

3-minute Hip Stretch
3-5 minutes ankle stretch
10/10 Sit Cross-legged and reach
10 Shoulder Dislocates
20 Pull-Aparts
10 push-ups
2 lengths samson lunge

Skill/Accessory: 11 minutes

EMOM x 5 minutes: 30 seconds hollow rocks

1 minute rest

EMOM x 5 minutes: 30 seconds Russian Twists

Conditioning: 25 minute time cap

5 rounds each with a partner. Trading off rounds:

200 meter run
20 Overhead Lunges (45/25 lb. plate)

Finisher: If you’re doing the Open, log 30-50 Chest to Bar Pull-ups! You know they’re going to show up!

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

@madlabschooloffitness on Instagram

@madlabschool on Twitter

MadLab School of Fitness on Facebook

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 ([email protected]). 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