Blog Archive

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

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)

Whether you want a muscle-up, a pull-up, a ring dip, or you want to improve your shoulder and scapular stability and health, you’re a prime candidate to sign-up for the Upper Body Strength (aka Muscle-up Program).

It starts on February 8th and runs for 8 weeks on Sundays at 3 pm. On top of these 8 sessions, you’ll also be given homework to do twice a week (just 15- 20 minutes of homework).

While we have been doing lots of pull-ups in classes, this program is more structured and progressive and will hold you accountable to 8 weeks of focussed upper body strength work. Your pulling strength will improve. Your pushing will improve. And if you’re at a level where muscle-ups are in reach, your technical understanding and muscle-up mechanics will definitely improve!

Dates (3 pm on Sundays)

February 8th
February 15th
February 22nd
March 1st
March 8th
March 15th
March 22nd
March 29th

Cost is $210 for 8 weeks (plus homework each week).

Sign-up Here:

Warm-up: 15 minutes

10/10 Half Moons
20/20 Halos
10 prone snow angels
45 Second Lean and Loiter
10 Dislocates
15 OHS (with reverse grip if possible)
20 Steps OH Duck Walk
10 Sotts Press

Strength: 15 minutes: Choose One

Option A (for those who are adept in the OHS): 15 minutes to work up to a heavy OHS (single)

Option B (for those who struggle with the OHS):

3×5 windmills (with a DB)
and
5×5 OHS

Conditioning: Open Workout 14.2

From 0:00-3:00
2 rounds of:
10 overhead squats (95/65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds in the allotted 3 minutes. 2 reps are added to each movement every three minutes.

Feel free to substitute regular pull-ups, and scale the OHS weight accordingly. Scale in a way so that this becomes at least a 6 minute workout for you. If you don’t complete the first six minutes, consider yourself to have failed to scale accordingly.

Core Finisher: 5 minute EMOM: 20-30 second hollow hold each minute

HA! Is there an answer to this question?

Well… Actually there is!

Triumphs of Experience is a book written by George Vaillant in 2012. It chronicles “the longest running study of human development in history”.

In 1938 Harvard University started a study “to determine as best as possible what factors contribute most strongly to human flourishing”.

Now in the past I have spent hours summarizing an abstract for you to read and get the gist of an article. This time you have to hit the link and read for yourselves.

I will say this however… Like most things in life the answers are often upstream. Way Way Way upstream.

There are two good times to plant a tree. 20 years ago and right now.

Cheers,

Sheppy

Monday’s Workout:

Warm-up: 15 minutes

A).

20 Pull Aparts
20 Face Pulls
10/10 Ring Row and Reach

B).

2 Rounds:

7/7 Split Squats with KB
7 Goblet Squats
7/7 RDLs or Bowler Squats

Skill: 10 minutes

Choose 1 of 3

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

Strength: 15 minutes

Front Squat – 5×5

Conditioning: Partner WOD – AMRAP in 12 minutes

Partner A: 15 Cal Row
PArtner B: 10 Burpees

Partner A does a 15 cal row, while partner B does 10 burpees.

When both partners have completed their task, switch! Go back and forth for 10 minutes. You’re only allowed to switch stations each time when both partners are finished their task.

A PUBLIC SERVICE ANNOUNCEMENT

“If you are sick, please do not come in to train.”

Adrenaline and epinephrine might make you feel better for a couple of hours, but when you train while sick you are stressing an already stressed system. This delays recovery–not only from the illness, but from any training that you try to undertake.

Besides this, it is inherently selfish to bring any illness into the school.   Any teacher can attest to this. In fact, Sheppy gets sick nine times a year because someone with a sore throat and a runny nose thinks that burpees and cleans will make them feel better.

What you should consider beforehand instead:

Or, read THIS (for those who need an argument).
Respect your body.  Respect the Man Cold.

~Squad

Friday

Warm-up: Andy’s Choice (10 minutes)

Strength:

1. 6 x 3 Box Squats (5-10 lb. heavier than last week) 15 minutes

2. 6 x 2 Power Cleans (5-10 lb. heavier than last week) 15 minutes

Conditioning:

EMOM for 8 min:

30 seconds burpees
30 seconds cleans (at 60 to 70% of you 6 x 2)

Optional Finisher: EMOM for 5 min 30 seconds of pistols

Saturday

Warm-up: 15 minutes

2 rounds:

10/10 back and forth leg swings
10/10 side to side leg swings
10/10 banded shoulder press
10/10 halos
10/10 RDL

Accessory: 20 minutes (rest as needed between sets)

8x40m single arm KB carry in racked position**

**alternate arms every 40m, use a relatively heavy KB
You should feel like you have to put it down after 40m

Conditioning: 10 minute time cap

18, 12, 6

KB thrusters (red/black)
Pull-ups
Overhead walking lunges with two Kbs (keep arms as straight as possible)

*I did this at a training camp in Calgary with some of the top girls in Canada West and the fastest time was about 5:50

First, a little bit of house keeping : we’re donating the contents of our Lost and Found this week.

So please take a look, and rescue any of the shirts or shorts you don’t want to part ways with, before the end of day Friday.

And in other news, from the planet Krypton:

Nobody likes a showoff.

Andy

Thursday

Warm-up: 10 minutes

30 face pulls
10 push back push ups (push back into crouch position)
10 split jerks
10 split jerk stance shoulder press
10 behind the neck shoulder press

SKill: 25 minutes

6 x 3 Kipping HSPU (deficit if possible)

or

6 x 6 Pike Push-ups

then

6×3 Jerks

Conditioning: 12 min to perform

30 Wall Balls
15 Toes to Bar (v-sit)
30 Wall Balls
15 Toes to Bar
Max wall balls with remainder of time

Optional Finisher: 5 minutes: 200 Double Unders (2 push ups every time you mess up).