Opening a second rowing seminar and Madlab postponed ONE week! | CrossFit VancouverCrossFit Vancouver
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Opening a second rowing seminar and Madlab postponed ONE week!

Opening a second rowing seminar and Madlab postponed ONE week!

FIRST ORDER OF BUSINESS: The first week of Madlab is going to be postponed one week. We want to get more people to sign up first. We need 24 evening people and at least 15 morning people to sign-up and commit to make it worth everyone’s time.

I did my first Madlab when I arrived at CrossFit Vancouver in 2009. It’s still one of my best memories of this place.

Pup was our team captain. He took a risk and chose two new people in the community – myself and Pete ‘Big Baby’ to be on his team. I didn’t know anyone in the community yet, and by the end of the four weeks I felt way more comfortable at my new home. I still believe our team won the banner that fall because of the team chemistry we managed to develop during the course of those few weeks. I distinctly remember the pork chops Pup cooked us the night before we won the competition.

The point: Sign up for Madlab! You’ll get to know people, you’ll have a ton of fun, and you’ll push yourself harder than you normally do in the process. Personal bests run rampant during Madlab tournaments.

Sign-up sheet is on the White Board at the front of the facility. You have ONE week. It begins next Thursday.

Here’s a video from that Madlab back in 2009. It also happens to be the last time Andy Nutts came to CF Van before his deployment to Afghanistan.

SECOND ORDER OF BUSINESS:  Due to popular demand and a sold out rowing seminar, Kane is offering a second hour to accommodate more people. The current rowing seminar continues THIS Saturday at 2 pm until 3 pm. If you’re interested in signing up, send him an email at [email protected] and you can join the newly forming 1 pm rowing crew. If you’re interested in switching from 2 pm to the 1 pm time slot, that’s also possible. E-mail Kane: [email protected]

The dates are as follows:

Saturday, November 3rd (1 pm – 2pm and 2 pm – 3 pm)
Saturday, November 10th
Saturday, November 17th
Saturday, November 24th – 2 km Indoor Regatta!

*Stay tuned for more details about our KIDS 500 meter rowing regatta followed by our 2 km indoor regatta on November 24th!

Price for this late addition seminar is $90, and this includes your entry into the regatta on the 24th.




THURSDAY: LADDERBOARD

Set the clock at five minutes after the hour.

Allocate the first 20 minutes to warm-up, the second 20 minutes to the workout, and the final 15 minutes to stretching and rolling out sore muscles. Mondays and Tuesdays workouts had a ton of volume, so take the time to relax and stretch a bit today.

Warm-up: (20 minutes)

3 ROUNDS:

6 Wall Angels
10 Shoulder Dislocates, 10 OHS, 10 Sotts Press all with a dowel
10 Push ups

Then with the remainder of the 20 minutes, do some shoulder mobility with bands.

WOD: (20 minutes) 15 Rep Max. OHS – Can anyone do 15 reps at their bodyweight???

If your shoulder flexibility etc prevents you from being able to OHS more than just a 35 or 45 lb. bar, then take these 20 minutes to do light sets of 10 OHS with an empty bar. Do one set every 2 minutes.

STRETCHING/ROLLING OUT (15 minutes) – Coaches – Find out where people are the most sore and stretch them out.

EUNICE and KERM

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  • By patty 31 Oct 2012

    Darth Erkel leads the ladderboard

    Who has the stones to make a good bet with him????

  • By Afghan 31 Oct 2012

    I shared this story with Caitlin and Robert this morning, but I’d love to put it out there to the rest of you.

    Similar to Em, the first time I join in on MadLab I was relatively unknown to much of the community. I was a morning guy making his first foray into the evening classes once a week to try it out. Big Baby picked me in the first round because he knew I could do one thing well (and that was run). I was scared shitless, but ended up on a wicked fun team with Pete, Pinky, and Jill.

    I have two really strong memories from that first MadLab. The first was the energy during this one workout when we were doing backsquats for max reps as a team in some number of minutes.. i think the weight was 155 and going into it I had no idea if I could even do it. With the energy of the team behind me I totally surprised myself and held my own. The second was that Pinky and Baby taught me how to do kipping HSPU minutes before one of the workouts, and I did 9 in a row to start the workout. Never been so proud.

    I still thank Pete for picking me on that team. A year later I was a captain myself and picked my own team, and we won! The banner hangs in our honor and i get to look up from time to time and have all these memories all over again.

    Moral of the story, step the fuck up and try something new – you just might like it!

    • By Afghan 31 Oct 2012

      And strangely or unstrangly – I love all time spent with Jill, Pete and B to this day. Was it meant to be? Or was it MadLab?

  • By Jill 31 Oct 2012

    true story! I think I have done 3 or 4 MadLabs and it has been nothing but fun, I also pr’ed my 1 mile run in a madlab and have never come close to that time again…

  • By eunice 31 Oct 2012

    Yes!! Now I’m getting nostalgic and wish I were doing this one!

  • By Wendy 31 Oct 2012

    Eunice, you totally neglected to mention the fourth, and most cuddly, member of your champion madlab team: the Panda. Your memory is terrible.

  • By eunice 31 Oct 2012

    I remembered the Panda…but the comment was Pup picked two newbies…Panda was his other pick, and Panda wasn’t a newbie. I should have also written. “Our fourth member was the big cuddly Panda.”

    Rest assured, I thought about the Panda at the Pup’s house chomping on a pork chop as I wrote that part. Panda was in my heart as I wrote. Promise.

  • By Squad 01 Nov 2012

    Telling ya’ll right now.. I was terrified to even think of doing MadLab last year. But I’ve been jealous of all of the fun and stories that I’ve heard about for the last few rounds. So… I’m doing it!

    New or Old-School, this is really what it’s all about: community & friendships. There’s no excuses this time about the level being too high.

    Bizarro MadLab, Game On!

  • By wendy 01 Nov 2012

    No worries, Punks By the way, I was by far the weakest member of my madlab team last year. The great Eunice, Beast Donkey, Ridiculously awesome Fancypants…and…me. I was incredibly apprehensive and nervous, but you know what? Madlab has a way of making each and every team member stand out and have value on their team! Don’t you worry, the geniuses who program the whole thing know how to make it a good competition. It is a SUPER FUN experience.
    DO IT!!!!

  • By Big Baby (would like be called Biggie) 01 Nov 2012

    I think I’m going to come out of retirement! great fun both years in Mad Lab.

    Notable memories:

    Getting stuck up the top of the rope – wasn’t able to rope climb at the time (Emily raging/screaming at me)
    Panda hitting a 225lb squat clean in the clean ladder – was big back in the day
    Picking Dan to run, teaching him to HSPU – while not being able to do them myself – thats Jedi shit there
    Drinking way to much wine in Pups – while the Bull Cheffed up a delicious meal
    Raging out a Sheppie on the Farmer carry after the first night
    Andy having to be stopped from doing endless tabata squats – no-one being able to walk for a few days after that particular night
    Myself and the Sheik in a death race around the gym after doing Fran (signature snots hanging from his nose :))

    Yeah I think it should be fun!

    • By eunice 01 Nov 2012

      Haha, I remember pacing as you struggled up that rope. All those anecdotes are such vivid memories. Nostalgia.

      • By derek 01 Nov 2012

        I’ll be honest: I thought Pete was gonna die. All he had to do was take one hand off the rope to touch the pipe at the top. But he was so tired, he hung there for what seemed like an eternity. The whole time Eunice was “cheering” for him. When Pete finally took his hand off the rope, he entered a rapid / uncontrolled descent! Eunice then “cheered” at him some more when he was on the floor.

  • By Pinky 01 Nov 2012

    Sniffle sniffle…I love madlab…miss all my past madlab teammates. I’ve never worked out harder than when it was for my team:)
    I’m so in next year!!!

  • By Pinky 01 Nov 2012

    PS: at the docs right now and the nurse guessed my drop weight at 185…take that patty;)!! (203…come on!;))

  • By Alana 01 Nov 2012

    I would love to sign up but I work until 6pm on Thursdays
    If you decided to run another day/time I’m in…otherwise, I’ll just wait for next time!

    • By Afghan 01 Nov 2012

      Join the morning crew at 7am on Thursday?

      • By Nathalie 01 Nov 2012

        Ya!! Morn-ning Crew, Morn-ning Crew!!
        Wish I could join…

  • By eunice 01 Nov 2012

    The two single most hard-faught, gutsy, courageous physical feats I’ve witnessed at CF Vancouver were during Madlabs.

    1. Dash, Marylyn, Ana and Kermit’s close close close battle during Josh. Holy mother effer – I’ve NEVER seen little Dashie THAT fierce and possessed in my life! That workout inspired me to take myself to deep, dark places!

    2. Donkey and Hollywood’s battle in the semi finals last year. I’ll never forget Donkey’s focused eyes – relentless yet calm – as he took down Hollywood at pull ups.

    Madlab WILL make you a better CrossFitter. Period.

    • By dash 01 Nov 2012

      That WOD was insane! All the ladies battling it out! I could not have moved any faster on that bar!!!
      So much fun and everyone kicked some serious ass! I don’t think I would ever be able to do that WOD that fast ever again! Great memories!!!

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