The fitness business is a competitive market,
now more than ever!
But we’re confident tooting our own horn because
we know we’re doing things better than most.
Here’s why you should come train with us:
Let’s compare what we do to some of the other popular fitness options out there…
Yoga is great.
For some things.
Namely for mobility.
And there’s nothing wrong with a glorified stretching workout.
The older you get, the harder it is to maintain functional mobility,
so if yoga helps you do that, that’s great!
But that’s all it is: Stretching and balance.
Maybe a bit of coordination, although you’re probably moving
too slow to truly challenge coordination.
Yoga doesn’t get you strong (Yogis like to think it does,
but 90 percent of the yoga enthusiasts we have worked with
can’t do a proper push-up, let alone pull-up, and
forget about lifting heavy weight).
And it doesn’t do much for cardio, speed, stamina, power…
really anything other than being bendy.
There’s a saying I’m fond of:
“Girls that look the best in yoga pants do more lifting than yoga.”
They get an A + for cardiovascular endurance and stamina,
but score poorly when considering strength (especially upper body strength),
power, speed, coordination, flexibility etc…
One-dimensional is what running and cycling are.
Not only that, but running without cross-training is a recipe for overuse injuries
—often in the IT bands, knees, calves, Achilles tendons…
you name it, I’ve had to deal with it as a runner.
We will provide you with broad, useful fitness for life.
We want carrying four bags of groceries up three flights of stairs to be a piece of cake.
We care about helping you maintain your mobility as you age,
and about ensuring you can go skiing or hiking for an entire day when you’re 20 and 65. We want you to be the fittest person on your hockey team at 40,
and the person who’s still living independently at 85.
With us, you will improve all the skills needed to live a long, fit, healthy life:
Strength & power, mobility, endurance, and skill.
We don’t throw our new clients right into the fire.
We meet you where you’re at.
We work with you on your individual strengths and weaknesses.
We help keep you safe and injury-free so you can
continuously become more fit and healthy.
With us, you will have a personal coach for life to manage your health and wellness—
someone who is a MadLab-trained coach, meaning they’re one of the
most qualified experts in the fitness industry.
And it means you have a career coach who won’t abandon you to pursue
a career elsewhere like other personal trainers you might have had—
hence the name “coach for life.”
We’re not just a gym.
We’re close friends who socialize together, both in and out of the gym.
It’s a perfect community in which to raise your kids—where they grow up
witnessing people who care about being fit and healthy for life.
(And if you’re single, there’s a good chance you’ll have better luck here
than on the dating website you’re currently spending too much time on.)
In other words, corny as it might sound, you’ll have fun.
Write your scores down after each training session and set up a
system that helps you easily refer back to your numbers.
It’ll mean the next time you show up and you’re working with
90% of your 5RM back squat, instead of feeling and looking perplexed,
you can smile at your coach and confidently tell him
how much weight you’re about to put on the bar.
It will make his day.
I can speak for all strength coaches when I say this:
When a coach asks a client a question like ‘What’s your 1RM clean?’
and is met with a blank stare, a part of their soul dies.
And if the response is ‘Which one’s the clean again?’
the coach probably wants to set the building on fire.
Now obviously this doesn’t apply in the initial few months of training
when someone’s first learning the ropes,
but if you’ve been lifting for years and can’t remember what a thruster is,
your coach is resisting the urge to throw things at you.
Appreciate their restraint when they don’t, for it is considerable.
Also, qualitatively speaking, WE DO NOT care what your numbers are.
We don’t even really care how you go about remembering them—
whether your write it old-school with pen and paper,
keep a bunch of spreadsheets on your computer (like me),
or download the newest fanciest WOD tracker app doohickey.
The important thing is that you DO remember your numbers—
no matter what fitness level you’re at!
Being aware of how much you can back squat, front squat,
strict-press, snatch, etc. is going to help you continuously
make strength gains in the gym.
Let’s say, for example, in tomorrow’s lifting session
you’re supposed to hit 15 total back squats at your 5RM,
and you have no idea what a heavy back squat is for you—
let alone a 5RM—then you’ll essentially be playing the
guessing game during your strength session.
You might end up going too heavy, or too light, or
wasting valuable time figuring out how heavy you should be lifting
that you might even run out of time to finish your working reps.
Bottom line: You will not get the most bang for your buck
if you don’t have a good understanding of what your body can do.
Similarly, when it comes to conditioning, if you know for example
exactly how many pull-ups you can do when you’re fresh,
or what your best power snatch is, it will allow the coach to
help you scale the workout properly so you’re able to
preserve the intended stimulus of the day.
What’s the intended stimulus of the day, you ask?
Each workout we do has a specific intention.
For instance, “Fran” (21-15-9 of thrusters and pull-ups) is meant to be a sprint
not unlike a middle-distance time-trial (800m to 1600m) for a seasoned runner.
Done correctly, Fran should fry your lungs and full-body muscular endurance.
It pushes you DEEP into an oxygen deficit in about a 2-6 minute time span—
we’re talking acid buildup everywhere, blood pH plummeting, muscles on fire,
lungs feel like they’re bursting, tunnel-vision-world-going-dark kind of situation.
If it takes you longer than 6 minutes to complete, this stimulus is blunted.
In other words, a 15-minute Fran ends up being a strength-repeatability workout.
While this isn’t inherently bad, it’s not an optimal use of the training stimulus.
To help you scale Fran properly, it’s imperative you know your numbers and skill level:
You need to be aware of what a heavy front squat, thruster and press is for you,
as well as where your pulling strength is at.
In short, knowing your fitness numbers will ensure your fitness is always improving!
PRs do two things:
Since people who don’t get excited about #gainz are haters, let’s focus on the latter…
It’s human nature to be excited about tangible achievements.
There’s nothing like the feeling of doing something you didn’t think you’d ever be able to do,
whether this means getting your first pull-up or muscle-up,
or hitting a back squat personal record.
Our clients who are in tune with their bodies and their improvements are
the ones who are the most likely to continue to commit to a fitness plan
month after month, year after year.
Further, once you’ve been training for a while, PRs happen less and less frequently.
But even if you’re plateauing in one area, you’re probably still improving somewhere else.
And being in touch with where you’re at will help you appreciate wherever you’re improving.
That’s one great thing about training so many disciplines at once—
there’s always something to work on, and seemingly unrelated skills
have more carry-over than you’d expect (like pull-ups helping your deadlift).
If you have no clue where you’re at, and you show up everyday like a blank slate,
you’re essentially stripping yourself of many of the joys that
go along with working hard on your fitness.
When all 10 people in a class know their numbers,
everyone benefits from better coaching.
One person in the class oblivious to what’s going on has the potential
to interrupt the class and essentially hijack the coach’s time,
leaving 9 others to their own devices.
Meanwhile, when the coach doesn’t have to spend time talking about
scaling and helping people figure out how much weight they should put on the bar,
it frees him up to give ‘higher level’ coaching cues, be it strategic or technical.
So at the very least, even if you’re not sold on keeping track of your numbers
for the sake of your fitness or your happiness, do it for your coach!
One of the absolute hardest things as a coach is getting our clients to change their diets.
For whatever reason—lack of time time, motivation, willpower,
or a massive sugar-addiction—it’s much easier for people to commit to a gym routine
than it is for them to stop eating processed foods, or to break their overeating habit.
I’ve seen this time and again.
I’m not suggesting there’s a magic-bullet solution; we believe in different strokes for different folks,
but here is some FOOD for thought (ha!) —and various options and resources—
if you’re struggling to change your diet.
Hopefully one will resonate with you.
Precision Nutrition’s idea of changing one habit at time really resonates with us.
Check out their website here.
The idea here is not to overwhelm a person with grandiose and sudden changes in their lives;
instead, long-term success comes from focusing on changing one small habit at a time.
Precision Nutrition offers a 12-month personal nutrition and exercise coaching program
—habit-based coaching—that focuses on LESS to help you ACHIEVE MORE.
In a nutshell, the change they suggest looks like this:
Many CrossFit gyms and MadLab gyms have embraced, and have had great success with,
The Whole Life Challenge.
We did one of the first ones years ago, and it’s had a huge impact on us.
Three things we like about the WLC:
The Whole Life Challenge can be turned into a team competition.
Having teammates to lean on, who are going through the same thing as you are
—as well as having support and people to hold you accountable—
really resonates with many Whole Life Challengers, who have had
great success improving their diet and body composition.
When you sign up for the WLC, you will be asked to track not just your diet,
but also things like your hydration, fitness, mobility and sleep.
The idea is this challenge is meant to improve your entire lifestyle,
not just your body composition.
Not everyone is looking to follow the same diet, and not everyone is ready
to eliminate everything all at once.
The WLC offer various levels, so to speak, that allow you to
choose how extreme you want to be with your changes.
One of the best pieces of advice comes from the owner of NutritionRx, Jennifer Broxterman.
She’s also a Registered Dietician and professor at the University of Western Ontario.
She reiterates the importance of developing a healthy relationship with food.
What does this mean?
“If you’re questioning whether you have a good relationship with food,
think about your relationship with water.
You drink water throughout the day, but there’s no pressure about
how much to drink or when to drink.
You drink when you’re thirsty,” Broxterman says.
“Most people have a natural relationship with water.”
She adds: “If you’re thinking about food every 5 minutes, if it’s always on your mind,
and you’ve lost that natural ability to listen to your body,
then you probably don’t have a healthy relationship with food.”
One way to help become healthier is to stop labelling foods as good foods and bad foods,
and to stop beating yourself up when you mess up, she explains.
“One of the things I often tell people is it’s a lot like brushing your teeth.
Everyone has forgotten to brush their teeth here or there,
but you normally don’t beat yourself up about if.
Not brushing your teeth once doesn’t lead to a spiral effect of
not brushing your teeth for a week. But that often happens with food.
Someone ‘cheats,’ and then this spirals into a week of bad eating.”
While Broxterman believes it’s important to eat whole, unprocessed foods most of the time,
she believes it’s equally as important to indulge guilt-free here and there.
The guilt-free part is the key.
It’s the wanting-what-you-can’t-have philosophy.
Preventing yourself from ever having a cheat meal will only lead to
obsessing about all the food you can’t eat more than you should.
The point is, if you mess up, forget about it and move on.
If you’re the type who needs one-on-one in-person coaching and
someone to hold you accountable, then maybe
it’s worth considering working with your coach.
If this is you, reach out and ask how we can help you reach your dietary goals.
At RWS, everyone gets basic nutritional counseling as part of their
The idea is to give everyone a solid starting point and understanding of
what path they need to follow to reach their goals.
Beyond that, we offer detailed nutritional consultations as an add-on service.
In 30 minutes we examine exactly what you’re eating and
what fixes we can make that you’ll actually follow through with.
Again, it’s not about eating “perfectly” – it’s about eating well all the time,
occasionally indulging without completely wrecking yourself,
and being happy with your food and your body.
In my last smashy-smash-related post, I talked about knowing
what to smash based on what feels jacked up.
I used common attachment points and nerve roots as a guide for
figuring out muscles that affect one another.
But what if you have no idea where those muscles even are?!
Fear not, intrepid reader…I got your back.
(Also, GOOGLE. This is 2016, for fuck’s sake.
Spend five minutes finding shit out for yourself.)
Treat this as a what-to-look-for guide.
Listed here are the main anatomical landmarks you’ll find
most (but not necessarily all) troublesome muscles.
I’ve written them both in geek-speak and layman’s terms.
Later, I’ll list exactly muscles can be found near those landmarks.
The muscles in bold are the most-common troublemakers.
Bottom & back of skull (mastoid process)
Underside of jaw/top of throat (hyoid bone)
Middle/top of jaw (mandible)
Temple (temporal bone)
Nape of neck (posterior triangle)
Top-inside of shoulder blade (scapular spine, medial aspect)
Mid-back (inferior angle of scapula)
Bony part, top of shoulder (acromial angle)
Back of shoulder blade (below scapular spine)
Front of shoulder (coracoid process)
Solar plexus (costal arch)
Lower abdomen (inguinal region)
Between rib cage and hip bone (iliac crest)
Hip bone – back side (posterior inferior iliac spine)
Hip bone – front side (anterior superior iliac spine)
Middle of butt cheek (sacrum)
Sit-bone (ischial tuberosity)
Bony notch at side of hip (greater trochanter)
Top of thigh/knee (anterior surface of thigh/quadriceps tendon)
Outside of thigh/knee (lateral surface of thigh/lateral epicondyle)
Inside of thigh/knee (medial surface of thigh/adductor tubercle)
Top & back of knee (popliteal surface)
Inside of elbow (medial epicondyle)
Outside of elbow (lateral epicondyle)
Outside forearm/wrist (radius)
Inside forearm/wrist (ulna)
Between thumb & index finger (themar eminence)
-front of shin/outside of ankle (lateral surface of tibia, lateral malleolus)
Calf, back of ankle (posterior surface of tibia, calcaneus)
Top of calf (fibular head)
Bottom of foot (plantar fascia)
If you have been coming here for a while, you’ve probably heard us talk about
something called the MadLab Group.
But what exactly is the MadLab Group? And how does it affect you?
The MadLab Group (MLG) is a worldwide network of gyms,
who have worked together to figure out best practices.
In other words, to figure out how to run a gym that best maximizes
success for the clients, the coaches and the business.
If you’ve been here for awhile, things were very different when you started training with us.
You most likely went through a one-on-one introductory session with a coach,
then maybe a couple on-ramp sessions, and we gradually worked you into the class.
What you might not realize is that this approach –
while it worked okay for you, and a lot of folks who have been with us for years –
most definitely did NOT work for a far greater number of people.
We tried many different variations on this, and our 6-month retention was crap.
(Folks that made it past 6 months generally stay with us until a major disruptive life event.)
So now we do things the MLG way:
Start with an introductory session with a coach, similar to before.
Then you do 10-20 personal training sessions with this same coach,
where they work with you on your strengths and weaknesses
and get you prepared for classes at a speed that was comfortable for you.
And before you graduate to group classes, you have to reach a
certain fitness level before qualifying.
If we’re doing it right, then you develop a relationship with this coach and feel like
you have someone in your corner helping you reach your health and fitness goals.
Now, our retention is FAR higher and new people get a top-notch experience.
We take in fewer people, but those we take in are very likely to stay.
It’s what we have discovered is best for performance,
for health and safety, and for longevity at the gym.
We’re not interested in New Year’s resolutionist clients.
We’re interested in clients who are looking for a coach and fitness program
to keep them healthy and fit for life.
The same way most of us have a family doctor our entire lives,
and likely an accountant and maybe even a lawyer,
our hope is that your MadLab coach becomes your
fitness, health and wellness, and nutrition coach for life—
someone you turn to for help you when you’re 20, 40 and 85 years old.
Believe it or not, this is RARE in the fitness industry today.
What is more common are personal trainers or CrossFit coaches
who stick around for just a couple years.
The reason they leave the industry is because they can’t make a living coaching.
For the client this means the gym you’re at is often marred by a constant revolving door of coaches.
MadLab’s biggest goal is to professionalize the industry so its coaches can
earn professional wages and become career coaches—
meaning they stick around for years, even decades.
For YOU, this means you won’t have a constant revolving door of coaches;
you’ll have someone in your corner for life.
Let’s be honest: The fitness industry is somewhat F-ed up.
Anyone can call himself a personal trainer, whether he took a weekend course
or did a four-year educational program.
MadLab coaches have all been through a two-year apprentice coach diploma program
(the MadLab PCDP—professional coach diploma program)
(More on the details of PCDP in an upcoming post).
In short, your coach knows what he’s talking about—
how to keep you working toward you goals,
and how to keep you injury-free.
Maybe you have taken advantage of our hybrid membership options, and maybe you haven’t.
But one of the features of a MadLab Group gym is you always have the option
to do extra one-on-one personal training on top of your group classes—
even if you’re a five-year veteran—with your coach to work on any
specific weaknesses or skills you want to improve upon.
Another option is to talk to your coach about getting an individual program.
If you travel—for work or pleasure—there are MadLab gyms all around the world.
(Stay tuned for a map of all 180-plus MadLab facilities coming soon).
When you show up at a MadLab gym in another city and tell them where you’re from,
not only will you have the piece of mind that you’re in good hands,
you’ll get the royal treatment from the MadLab family.
Hope this clears up what the whole MadLab thing is all about,
and what it means to you!
While poking my muscles in search of tight spots (I can’t fall asleep if something feels jacked up)
I deduced that there’s a connection between muscle innervation and myofascial pain.
This goes one of three ways.
1- Muscles (and joints) with common innervation can impact one another.
Example: Knots in pec major can send pain to the medial epicondyle of the humerus
(the attachment point of the common flexor tendon of the forearm).
Triceps dysfunction can do the same thing.
All of these muscles share a nerve root (C7).
2- Muscles with attachment points on the axial skeleton (skull/spine/rib cage)
impact muscles with nearby nerve roots.
Example: The scalene muscles, if overly tight, mess with nerves going down into the
shoulders, chest, and upper back, and can completely destabilize the shoulder girdle.
3- Large muscles that connect the axial skeleton to the limbs (pecs, lats, glutes)
can distribute dysfunction to a very large area of effect.
Example: The glutes connect the sacrum to the pelvis, and the pelvis to the femur.
They are a well-documented culprit for pain in the hip, lower back, and knee.
The yellow column shows which muscle groups are innervated by each nerve root.
The blue column shows which muscle groups are active in immediate proximity
to the axial skeleton at each nerve root level.
The green column shows which muscle groups fit in both the blue and yellow columns.
Think Venn diagram.
How to use this chart:
1. Figure out what hurts or is inhibited.
Smash it from a few different angles for several minutes. Retest.
2. If it still hurts, look at the other columns on the same row(s) as the thing that hurts.
Smash them also.
3. Remember to check ALL rows where your pain/stiffness is located.
Also remember to smash THOROUGHLY.
If you don’t actually get the knot out you gotta keep at it until you do.
You might require a massage therapist to do this for you.
If you don’t know where to start, I would suggest the muscles of the chest, abs, or glutes.
Since these are large muscles with lots of leverage, attachment area, and innervation overlap
with other bodily regions, they are likely to be involved in whatever your problem is.
Example 1 – elbow pain: smash arm & forearm near the elbow, then chest & lats;
after that, hit the rhomboids, traps, and spinal erectors.
Example 2 – low back pain: smash glutes, then QL, spinal erectors, psoas, and abs;
after that, hit the hamstrings, quads, adductors, and calf muscles.
What if you follow all the steps and nothing happens – no improvement at all?
Well…something might actually be messed up on you, for realsies.
See a professional – preferably a good physical therapist.
It’s exceedingly rare for it to come down to that, but we have peeps we can send you to.
Good luck and happy smashing!
So when it’s stupidly hot and/or humid outside,
as it’s been here the past couple of weeks,
are you seriously supposed to train?!
But here’s the thing I’ve learned.
Dry heat is easy – just stay hydrated and you’ll be fine.
Overheating only becomes an issue when you run out of water.
Humid heat, on the other hand, is a problem.
Your body can’t cool itself off effectively because sweat doesn’t evaporate.
Heart rate skyrockets far more than normal as your body
desperately tries to get blood to the skin’s surface, and
you can forget PR’s on anything longer than about 5 minutes.
But you can’t just NOT train longer time domains, or skip training altogether.
Fitness backslides, you get into a rut, and then you have inertia to overcome.
Here’s what I suggest.
While heat is terrible for “cardio,” it’s fantastic for strength and power work.
Warming up is near-instantaneous, staying loose is a breeze,
and overheating is much less of an issue by default.
This means it’s easier to hit a PR on your lifts.
So hit your lifts hard, staying hydrated the whole time.
When it’s time to do conditioning work, just do what you can.
Make special efforts to stay extra-hydrated, and don’t be afraid to
take more breaks than normal while your body attempts to regulate temperature.
You may not get the same “intensity” fix, but it’s just TRAINING.
Focus on movement refinement, and making each rep perfect.
If you have to TEST longer workouts in the heat…good luck.
Drink plenty of water ahead of time, and have extra on hand
to pour on yourself during the workout.
The picture may not look like much, but I’m not one for presentation.
We’re in the middle of our Summer Shred nutritional challenge here at RWS,
and there was only one problem with that…
Pizza tastes fucking amazing.
But it’s absolutely awful for you, generally speaking.
Full-fat cheese, fatty pork-centric meats, and a thick bready crust?
You’re looking at a LOT of fat and carbs, and not enough protein to justify either.
So what do you do when you get a craving for that wonderful savory
Italian import cuisine, and you’re watching your macros?
You do it yourself.
Here’s a breakdown of our first experiment with “Meatza.”
I’ll include our planned modifications for next time at the end.
Prep time: *shrug*
Cook time: *shrug*
Total time: about an hour
1. Mix 3# ground turkey (90% lean), 3 eggs, and Italian seasonings.
This is the crust.
Bake at 450F on a baking sheet, 15 min or so.
It will leak – make sure the sheet has a lip around it or your oven is gonna get messy.
While this is baking, cook up a pound of bacon and 1.25# of turkey Italian sausage.
Chop up the meats (when they’re cooked), and some fresh basil.
2: Dump a whole jar o’ pizza sauce on the crust.
Layer on the bacon, sausage, and basil, along with 3 oz. of turkey pepperoni.
3: Create your cheese blanket.
We used 12 oz. part-skim mozzarella and 3 oz. Parmesan.
4: Add your flavor plants.
I hate vegetables on pizza, but red pepper and pineapple are awesome.
Cut 1 red bell pepper into strips, and pile it on top of the meatza with a can of pineapple chunks.
Broil until cheese is slightly brown, and bubbly.
Final macros (approximate): 310g fat, 50g carbs, 510g protein
Final weight: 6-7 pounds.
This made a total of four meals.
Changes for next time:
-scale it down a bit, basically – 2# of turkey for the crust instead of 3
-nix the sausage and add fennel seed to the crust
-sautee up some garlic, add to cheese blanket
-divide the sauce into two layers – one just above the crust and one just below the cheese
-estimated macros: 220g fat, 50g carbs, 340g protein
Yes, this is a little high in fat blah blah blah…
look, it’s WAY healthier than regular pizza.
And it tastes pretty damn good.
I have refined my meal-prep practices somewhat since I first posted my curry recipe a year ago.
This is partly because I’m not single anymore and therefore have a reason to minimize time spent cooking,
and also because (as mentioned many times before) I am at my core a very lazy human being.
I don’t think this is a negative trait, by the way – after all, it was an evolutionary advantage when
humans had to worry about starving to death – I just get shit done as efficiently as possible.
Also, this recipe just tastes better.
So! Here’s how I make Thai curry these days.
– non-stick skillet
– rubberized spatula
– …can opener?
– 2.5 pounds of chicken breasts & thighs
– 1/2 small jar of curry paste (red or green)
– 1 can coconut milk (regular)
– 1 cup frozen peas
– 1 cup frozen spinach
– 1 cup frozen bell pepper strips
– 2 cups baby carrots
– 1 cup uncooked white rice (optional, IIFYM)
0. Crock-pot the chicken ahead of time.
1. Throw said chicken into skillet. Cut into chunks using spatula.
2. Add curry paste, toss chicken until relatively evenly coated.
3. Add coconut milk and stir.
4. Add carrots and spinach and stir.
5. Once everything has mixed together somewhat, add peas and bell pepper strips.
6. Cover and simmer until veggies are all cooked.
This makes 5 days’ worth of lunches for me.
I don’t know the macros, but it’s somewhere around 25g fat, 15g carb, and 50g protein.
If you need extra carbs, cook up the white rice and add it in – that gives you an extra 30g carb per meal.
Our name is our goal: Real World Strength.
We want you to build strength and fitness in a way that directly benefits your life.
Since long-term consistency is the single most important factor in fitness success,
we want to make sure our approach to training supports that.
Some people get the idea that fitness means all-in, balls-to-the-wall every day,
no rest, no breaks, and perfect eating all the time.
Maybe they see professional athletes do this and think
“I want to be like ______, I need to do what they’re doing!”
I mean, the logic is sound, right?
People who train and eat like monks all the time are one of two groups:
1- People with a LOT to lose
-getting paid lots of money to be in the best shape possible (professional athletes, movie stars)
-people who have extreme adverse physical reactions to alcohol or junk food (alcohol allergy, Celiac, Crohn’s, autoimmune disorders)
2- People who will burn out FAST, fall off completely, and soon find themselves
right back where they started if not worse
Since you’re probably more likely to be in group 2 than group 1…
Here’s what we advocate.
So here’s our code for long-term fitness:
This will ensure that you’re motivated and ready to kick ass year-round for many years to come!