Testimonial Submissions
Last month, we put out a call for testimonials from you all and we received great ones from Lisa, Woodchuck and Ivan.
But we’d like some more. We will be launching a new website soon and it will be great to have a page dedicated to our students telling the world about yourselves and why you love this place.
E-mail your testimonial and a picture to eunice@madlab.ca
Why do you love this place? What keeps you coming in day-after-day, week-after-week? Would be awesome to hear from some Wall of Respect members. Throwing it out there: Genie? Alex? Wendy? Panda?
A Flying Panda Bear
XO Eunice
Wednesday
Warm-up (10 minutes):
500m row (light)
Hip stretch – 3 minutes
Goblet squat hold – 2 minutes
25 Good Mornings
10/10 KB Shoulder press
Strength: (15 minutes): Use the same weight as you did on Monday. Next week, you’ll add 5-10 lb.
**If your legs needs a break, or you think overhead strength is more of a weakness than your squat, do push press instead. We’ll be squatting Monday, Wednesday, and Fridays this month, but you’ll often have the opportunity to push press instead of squat on one of the days.
Choose between
Front Squat – 4×3 @ 80%
OR
Push Press – 4×3 @ 80%
20 minutes Accessory Work: (Rest as needed)
Superset the following 2 movements:
1a). GH raisess 5×5 (Progression: Banded GH raise or 5 x 10 glute bridges with 10 second pause at top)
1b). Single Armed Farmer’s Walk with KB or DB: 5 x 60m (switch arms as needed)
2). Weighted sit-ups 5×10 (15-25 lb. plate)
EVENTS AND WORKSHOPS
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What Weakness 101 is all about!
As a CrossFit athlete and coach, I know its hard to master all the things that come along with CrossFit. Classes are awesome, they build community like no other fitness regime out there, plus they are
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10 Comments:
By Wendy 07 Jan 2015
Since ‘Calling Out Patty on His Bullshit’ is no longer a relevant role for me (pretty sure we’ve converted him to a fully left wing socialist liberal), I’m not sure why I keep coming in.
By Derek 07 Jan 2015
I keep coming in so the coaches can continue to use me as an example of what not to do during classes.
By Reto 07 Jan 2015
I keep coming in because…uh…waitaminute…why DO I keep coming in?
By NerdBird (Birdie) 07 Jan 2015
I keep coming in because I have fat calves.
By Dash 07 Jan 2015
NerdBird is a total Nerd, I mean how is she the only one with a profile pic!!!???
By Dave M 07 Jan 2015
I used to come in to see what Patty would do or say next. Sightings of the Pink Pig are fewer are farther between now, but I did get a glimpse of his influence on the back of an old-school CFV T-shirt this morning: “Crossfit: More addictive than Crystal, Twice as Explosive”… It was camo too of course. Sheeeeeit. Back in the days when the marketing team was Patty himself. Patty! I think you should come up with an anniversary T-shirt every year in hommage to the early days.
By Wendy 07 Jan 2015
There should be a weekly Patty class. Thursdays 6pm. The Patty Class. I think I’m going to start another petition.
By CB 07 Jan 2015
If there’s going to be a Patty Class, lets make it a late one Wednesday nights!
By Wendy 07 Jan 2015
Sounds good to me!
By tom 07 Jan 2015
That t-shirt was epic, Dave!
Anniversary t-shirt, indeed. It’s our 10 year anniversary this year!
– Eunice (not Tom)