Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

madlab  // Posts tagged as "madlab"

24 Jun Posted by in Uncategorized | Comments

SFZ WOD 062417

Don’t let this one’s nice name and simple scheme fool you. It can be one of the hardest workouts you’ve done in a long time if you aren’t careful. Keep a steady pace on the burpees and try to save your shoulders a bit for the clusters. The clusters are a squat clean into a […]


17 Jun Posted by in Uncategorized | Comments

SFZ WOD 061717

Wod tips: Talk with your partner ahead of time to determine who is going to do more (or less) of certain movements. Do not just split the work down the middle. Be ready to step in if they start to struggle or slow down, and don’t be afraid to ask for help if you need […]


12 Jun Posted by in Uncategorized | Comments

SFZWOD 061217

Wod tips: Scale to get through the snatches in 2-3 minutes – so pick a weight you can do 5 every thirty seconds (at least.) For the second portion, use a kipping ring dip for speed. Try to break up this portion as little as possible!


10 Jun Posted by in Uncategorized | Comments

SFZ WOD 061017

Wod tips: This one starts with a bench press buy in. Have partners spot each other (everyone uses a spotter)! If you have someone who is better at bench (or any movement today for that matter) do some extra work to give their partner more rest and move more efficiently as a team. The partner […]


09 Jun Posted by in Foody Friday | Comments

Apricot Square

Here are some flavours you would never think to put together, but they work. This recipe is from Alive Magazine,  June 2017 issue 416. CURRY APRICOT BARS 1 1/2 cups unsalted dry roasted cashews 2 cups dried apricots 1/2 cup dried unsweetened coconut flakes 1/4 cup hemp hearts or sesame seeds 2 TBSP honey Juice 1/2 […]