That is right folks it is Holiday Time at Madlab School of Fitness!
We will have reduced hours over the next couple of weeks, so that our magnificent coaches can have some time off with their loved ones and celebrate the festive season. Please make a note of these hours.
On another note:
This community needs two things to stay alive. 1. YOU (our clients/friends) and 2. Our Coaches and Apprentices
I would love for you all to comment below with some little love for the Coaches and Apprentices at MLSOF. They do so much for our community and I cannot thank them enough!
These people truly are the heart and soul of this place. They not only coach classes, they are all constantly working their butts off before and after classes, at home, on the weekends so that they develop as coaches and bring you all the newest, freshest most exciting stuff. They are also in check with all of you, keeping their client books up to date and fresh, making sure everyone pays their bills on time and bringing in new exciting fresh faces to the school.
This coaching team is full of energy and love. I again cannot Thank You all again from the bottom of my heart for everything that you do. Love to All
Dashie
Wednesday Lesson Plan
Preparation: 10 minutes
A) Coaches Choice
B) Dowel Hinges 1×30
Strength: 20 minutes
C) 10 minutes to find Heavy Deadlift single
D) Pause Deadlift 4x2x2s @ 60% of established single
Conditioning: 15 minutes
“Swingblade”
15 minute amrap:
5 Heavy Russian Swings 2p/1.5p
5 Unbroken Strict Pull Ups
25 Double Unders
It is without difficulty to write huge thanks and praise towards Crossfit coaches and apprentices. For my entire existence at Crossfit (2 1/2 years minus 8 months) I have been dealing with an injury in my hip, limiting me in my workouts and creating more work for the coaches to come up with movement modifications. Without their creative ideas and willingness to help, I wouldn't have succeeded in building the amount of strength I have needed to function and have a better quality of life outside of the gym. A special thanks to Sheppy for listening to my heart, catching my tears during some of the more poignant moments and for having a sense of humour that brings me into the moment in a playful manner. I am going to miss you all during my recovery.
As someone that has basically attended 6am classes only, for the past 4yrs and for a variety of reasons has placed his membership on hold for a month, has come to the realization that I miss Andy, Emily and Audrey...the odd Tom (he only does it for 'rewards' from Em.). It says something when your partner and you talk about the group of people one of you sees every other day. I am excited to see our coaches and fellow 6am'ers come Jan.2. Happy New Year to all.
If the coaches don't know how I feel about them by now, then there's nothing I can do for them. Allow me to explain using poetry:
Roses are Red
Violets are Blue
Chest, Tom, Shep, T, Andy, Meags, Cabana Boy, Aud, Reto, Robert, Fabi, CJ, Dash, and Patterson are the bomb,
And I love them, too.
Merry Christmas!!!! XOXOXO
KIDDING :D
Because I don't love our coaches.
I'll start this off. I wanna shout out to my DP boys, Tom and Chesty. First off Tom, you have worked so hard this past year, your dedication to this program has been amazing and we've all seen huge results. Chesty you have been a great addition to the program, your and tom's coaching styles are very complimentary to each other. I'm so glad you two found each other❤️. You also provide endless entertainment! Big love guys!!!
Clyde, Nerdieberd, Cube, Reto......et.all why have you all gone so quiet on here?