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How can you say you have good CrossFit Programming if you never program workouts from CrossFit.com??

This workout was originally posted on Oct. 10, 2010.  I remember it being a classic and one that we LOVED back then.

 

Once a week or so I will post either recent or throwback CrossFit.com workouts because they know just how to show you what your weaknesses are.  CrossFit.com isn’t programmed by just one person, so you won’t see any personal bias for what one person likes or believes is most important.  It is also not programmed for one specific athlete or one specific gym.  Sometimes when that is the case things like class size, equipment availability and time etc will come into play as a factor.

 

What you will notice most oftentimes too, is that CrossFit.com workouts are simple.  3-2-1…Go…2-3 movements…simple rep schemes.  They aren’t trying to impress their members by creating something fancy, or re-inventing the wheel because they are bored.  They care only about what works and what has shown, most consistently, to garner the best general physical preparedness.

 

I threw in some extra lifting today, but the main goal needs to be the workout for time.

 

Vivendi Lab. Week 1. Friday.

 

Front Squat

2-2-2-2-2

 

Thruster

1-1-1-1-1

 

10 Rounds for Time and Load

1 Clean and Jerk

1 Round of Cindy

(5 Pull ups, 10 Push Ups, 15 Squats)

 

Notes:

Choose a weight that is challenging for sure.  It’s only 10 reps.  You notice in the video that Heather even starts having to split jerk.  HOWEVER, don’t choose a weight that you are waiting 30 seconds or a minute to pick up because you think you will fail after 3 rounds.  If it’s too heavy during the workout…lower it.  If it’s too light and you are smoking it….raise it.  Remember, in training it’s all about getting the best workout, not about always getting the fastest time or lifting the most weight.

 

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Lindsey Valenzuela performing one of today’s workouts from Coach Chris.

LV

 

Coach Chris has been a HUGE part of the Lab since it’s inception.  He has made a giant difference in the fitness levels of many of the top Games athletes and has completely changed the way they are attacking their endurance training.  So happy to be able to continue providing you with his awesomely painful workouts.

 

From Coach Chris Hinshaw:

 

Pete Magill, the fastest-ever American at 5K and 10K for age groups over 50, explains in his article for Competitor why runners over the age of 30 get slower.  According to recent studies, after the age of 30, the length of our stride decreases by about 1% each year.  Our cadence, which is the number of steps per minute, stays the same. Most runners manage to preserve their optimal cadence into their 70s and 80s, but by then the length of their stride has decreased by close to 50%.

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The shortened of the stride can be traced to 3 issues:

1. Decreased muscle mass or a weakening of muscles

2. Decreased nervous system efficiency.

3. Decreased hip, knee, and ankle flexibility.

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The Solution:  Ready to Run by Kelly Starrett will address the mobility of your hips, knees, and ankles.  However, we must perform movements that keep our fast twitch muscle fibers active in order to improve our strength and power.  As CrossFit athletes we commonly recruit our FT fibers with ballistic and/or plyometric movements and then make them go long by immediately adding in a mono-structural movement.  These types of workouts are better known as strength endurance workouts. 

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Vivendi Lab. Week 1. Thursday.

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Strength Endurance Workouts

5 rounds: 

12 OH jumping lunges (35/55lbs)

200m sprint row

45sec rest b/t rounds.

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Or

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5 rounds: 

12 max distance broad jumps

250m sprint run

90sec rest b/t rounds

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Or

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6 rounds: 

8 box jumps (30”/36”)

40sec Assault bike sprint

60sec rest b/t rounds

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Another viable option for activating our FT fibers is heading to the track and doing speed work.  In addition to FT fiber activation, repetitive speed work will also train our nervous system to relax our contracting muscles and open up our stride. 

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Speed Endurance Workout

5x100m “sprints” EMOM (start 100m on the minute)

Record slowest 100m time from the 5 rounds

       Rest 5min

4x200m “sprints” with 40sec rest b/t reps

Record slowest 200m time from the 4 rounds

       Rest 5min

3x300m “sprints” with 30sec rest b/t reps

Record slowest 300m time from the 3 rounds

       Rest 5min

2x400m “sprints” with 20sec rest b/t reps

Record slowest 400m time from the 2 rounds

       Rest 5min

1x800m jog warm-down

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Workout Details:  Now is your chance to open up your stride and be coach at the same time.  I’m interested in your slowest time for each distance.  I’m never impressed by the athlete that hits #1 with a PR, slowly fades, and ultimately blows up.  I am interested in how well you select the correct pace for each distance as well as your deviation in finishing times.

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Threshold Workout

9 rounds:  (300m, 100m easy jog)

300m pace alternates between ODD and EVEN tempo

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Workout Pacing

Current Mile PR Time

300m target time (ODD)

300m ODD pace/100m

300m target time (EVEN)

300m EVEN pace/100m

100m jog target time

5:00

1:02

0:20

0:59

0:19

0:27

5:15

1:05

0:21

1:02

0:20

0:29

5:30

1:08

0:22

1:05

0:21

0:30

5:45

1:11

0:23

1:08

0:22

0:32

6:00

1:14

0:24

1:11

0:23

0:33

6:15

1:18

0:26

1:14

0:24

0:34

6:30

1:21

0:27

1:17

0:25

0:36

6:45

1:24

0:28

1:19

0:26

0:37

7:00

1:27

0:29

1:22

0:27

0:39

7:15

1:30

0:30

1:25

0:28

0:40

7:30

1:33

0:31

1:28

0:29

0:41

7:45

1:36

0:32

1:31

0:30

0:43

8:00

1:39

0:33

1:34

0:31

0:44

8:15

1:43

0:34

1:37

0:32

0:46

8:30

1:46

0:35

1:40

0:33

0:47

8:45

1:49

0:36

1:43

0:34

0:48

9:00

1:52

0:37

1:46

0:35

0:50

10:00

2:04

0:41

1:58

0:39

0:55

11:00

2:17

0:45

2:10

0:43

1:01

12:00

2:29

0:49

2:22

0:47

1:07

.

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Swim Workout

100 warm up

4×75 kick w/ fins w/ 40sec rest

Main Set (w/o fins):

- 3×25 w/ 20sec rest

- 3×50 w/ 20sec rest

- 3×100 w/ 20sec rest

- 3×50 w/ 20sec rest

- 3×25 w/ 20sec rest

4×75 pull w/ 40sec rest

1×400 free w/o fins at 100% max effort!!

100 cool down

Total:  1950

3 Responses to “Strength Endurance”

    • Coach Chris

      Logan, Pick any of the workouts. Pick your strength or weakness. My personal favorite is the broad jumps and running.

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A day of training for Rory Zambard…some help with demo by Mason Alderman.

 

Rory Zambard is a beast.  Not only is she a beast, but she does all of her own programming.  Not many athletes can program for themselves and still manage to hit their weaknesses the way they need to.  Rory is also REALLY smart.  She works on the CrossFit Level 1 team and is a self proclaimed nerd.  Today’s programming is just a regular day for her in the gym.  It’s cool to see the volume of one of the best athletes in the world.

 

It’s also cool to see that a 7 year old can do the same workouts as some of his CrossFit heroes.

 

This workout was filmed while I was in Vegas for the Team Series on Mason’s 7th birthday.  He has been CrossFitting pretty much his whole life, following in the footsteps of his awesome dad – Ben.  Mason loves this stuff and was quoted on IG recently saying “I’m not interested in dancing, I’m interested in snatching.”

 

This won’t be the last you see of either Mason or Rory on Vivendi.

 

Meanwhile, check them out on IG.

Rory – @rzambard

Mason – @ironmile_mason and @crossfitironmile

 

Vivendi Lab. Week 1. Wednesday.

 

20 Strict Muscle Ups for Time

Right into…

20 Kipping Muscle Ups for TIme

 

30-20-10

Deadlift 225/155

Burpee

10-20-30

Front Squat 155/105

Burpee

 

Finish with:

3x 1 Min Plank Hold (add weight if you can)

 

Notes:

 

First Part:  

This is about improving your muscle ups and if you have muscle ups exhausting your pull with the strict ones then practicing your kip.  If you are new to muscle ups all together do 20 for time.  If you have kipping but not strict work on that.  Try doing some strict ones with a band.  Don’t have muscle ups at all?  Practice transitions and Ring Pull Ups and Ring dips.  All in all basically work your muscle ups for 15 min continuous.

 

Second Part:

The deadlift and front squat weight should be moderate but annoying for that many reps.  If you are thinking to yourself “I could do the 30 in a row, but I don’t know that it’s a good idea or that I want to”  that’s probably the right weight.  All in all don’t allow this workout to take you more than 25 total minutes.

 

3 Responses to “Zambard and Mason”

  1. Jose

    Do we rest at all when we finish the deadlifts and burpees or go right into front and burpees?

    Reply
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Speal gave us the workout….Kevin Ogar showed us how it’s done.

 

Chris Spealler is a 7 time CrossFit Games Veteran.  He is known for being the smaller guy on the floor with a bunch of giants….and keeping up with no problem.  Even more than his size or his athletic achievements, Chris Spealler is known for his HEART.  He is a crowd favorite every year at the Stub Hub Center because he works harder and is more humble than you could imagine.

 

It only makes sense then to have someone with equal heart demo the WOD that Chris gave us.

 

Kevin Ogar has been competing on the CrossFit scene as long as I can remember.  He is known for being the big guy, the strong guy.  In my opinion, this hasn’t changed.  His website describes what happened to him:

 

On January 12th, 2014 Kevin Ogar’s life changed forever. He suffered a traumatic injury to his spinal cord as a result of a “freak accident” while competing at an event in Orange County, California. At this time, Kevin has no movement below the waist and will be faced with numerous surgeries and a long road ahead for rehabilitation.

I was at the competition where Kevin was injured and have had pretty consistent contact with him since.  He has been so positive and has taken EVERY opportunity to turn this tragic accident into an inspiration for others who are dealing with similar struggles.  He has not allowed this obstacle to stop him from doing what he loves.

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Make sure to check out:

Chris Spealler at Instagram: @cspealler or crossfitpc.com

Kevin Ogar at Instagram: @kevinogar and kevinogar.com

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Vivendi Lab. Week 1. Tuesday.

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Isa-Grace

30 Snatch 135/95

30 Clean and Jerk 135/95

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Speal – 135# – 6:06

Kevin – 75# – 7:01

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Choose a weight that you can complete this workout in 12 minutes or less.

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Skill work for today:

Before the workout: Practice Handstand Holds for 10 min

Post:  Accumulate 2 min in an L-Sit

5 Responses to “Isabel + Grace”

    • Miranda Oldroyd

      Go through the contact page on NorCal CrossFit’s home page!

  1. Brad

    7:40 Rx. Wow, what a good one. Thank you for continuing to post WODS. No matter where the Army sends me, I’ve got my programming!

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hawaii group

 

Choosing the picture for the first official post of the Vivendi Lab stressed me out a little – until I saw this one.  I can’t think of a pic, or a group of people, that could sum up what the new direction of what the site is all about more than this one.  Modus Vivendi means lifestyle or a way of life and these people embody just what the Vivendi Lab way of life is ALL about.

 

The site in many ways is the same. There is now the addition of more coaches, athletes, coaching and scaling advice and videos.  The goal is always for the theme of “work hard, play hard” to resonate and to remember that the most important results in training are the way it can shape your character and the friendships and community that will be built by shared suffering.

 

I felt it was time to include more than just high level athletes in the fun.  PLEASE visit the ABOUT page to read more about the changes to the site and where I am getting the workouts etc.

 

Now….about today’s workout….

 

It’s Monday.  If it ain’t broke, don’t fix it.

 

Vivendi Lab. Week 1. Monday.

 

Monday Monster Mash from Pat Sherwood @sherwood215 and CrossFit Linchpin

 

Start at 0:00

3-4-5-4-3For Time:

Muscle Ups

Squat Snatch 155/105

 

Start at 20:00

3 Rounds for Time of

21 Wall Balls

14 Handstand Push Ups

7 Deadlifts 315/205

 

Start at 40:00

3 Rounds for Time 

400 M Run

20 Clean and Jerks 95/65

 

NOTES:

 

The Monday Monster Mash is designed as a kick in the butt…straight up.  If you are new to CrossFit you may want to pick 1-2 parts and just do those before diving into the WHOLE Mash.  With that said one of the main reasons that people LOVE the Mash is FOR the beatdown.  So if you are going to do the whole thing…let’s AT LEAST make sure you do it right.  If you are taking too long on any of the 3 parts of the Mash, you are actually not achieving the intended stimulus.  Check your ego at the door…check these scaling and timing suggestions and get a better workout (therefore get fitter in the long run) by hitting the Mash with the appropriate level of intensity “GAS PEDAL, GAS PEDAL”

 

Part 1 this week should be finished under 10 min with some of the faster times closer to 5.  If you are NEW to muscle ups lower the reps to 2 every round.  If you don’t have them at all, work that transition by completing jumping muscle ups.  Don’t have strong pull ups and dips yet? Hit 2x pull ups and 2x ring dips per muscle up on this workout.  You know the deal with the squat snatch.  Lower the weight if that weight is not going to allow you to finish in under 10 min.  If you are terrible at the squat snatch, DO NOT switch it to a power.  Work that squat!

 

Part 2 will be sub 6 for solid athletes, but also NEEDS to be finished under 10.  Lower the dead weight to a weight that is heavy but manageable pretty much unbroken all 3 rounds.  Pike on a box for the HSPU if you need to or lower the number a bit and do them against the wall. I am against using a bunch of abmats to shorten range of motion.  If you can’t go all the way down…use the box.

 

Part 3 is the part that will terrify the best athletes in your gym.  The high rep clean and jerk at that weight will be CRIPPLING!!  And awesome.  Keep it.  Go for it.  Don’t hold back.

 

DO NOT SHORTEN THE REST.  If you hit the Monster Mash properly you will NEED all the rest you can get in order to go full out again on the next part.

 

Have fun and post time and scales to comments!!

8 Responses to “Way of Life”

  1. Liam tattersall

    Been following your workouts for a few months now, they are awesome. Looking forward to see what’s to come!

    Reply
  2. sami palmer

    When it says clean on your web sight does it always mean squat clean or can you choose between power or full?

    Reply
  3. Bryan Mashburn

    I was just talking the other day that the Main Site should start putting their intended time domains for each workout so coaches or athletes could know if they needed to scale. Guess you had me beat. Great job on the site it looks awesome.

    Reply
  4. Chris

    First off sick pic! Awesome mash up part A was a good burner although it took me just under 8 min….second wod hspu destroyed me for some reason all the athletes hitting this in or around the 6 minute mark is pretty sweet my old ass barely made it under 10. The last wod I knew would be the worst and it was and then some that one really hurt. Thanks again for all the work you do on the site and enabling us to share your workouts. This site is great sort of back to old school CrossFit with a bunch of friends coming together throwing workouts up and seeing what happens love it!

    Reply
  5. Zac Lewis

    First Mash for me. I didn’t complete any of the parts under 10 min, but don’t know how I could have scaled any more.

    Part 1: Rx – 10:11
    Part 2: 12:08 (DL @300lb)
    Part 3: Rx – 15:58 (400s pushed me down and took my lunch money)

    Reply
  6. Chris H

    Great job to the website the past year! Been following the website since you started and I even made it out for the NCLab tour this year, which was awesome! I can’t wait to see what you have in store for us from here on out!! Keep up the great work!!

    Reply
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These people are like family to me.

This workout and video were originally posted on December 9, 2013.  It is CLASSIC Jason Khalipa and these training sessions were the reason the NC Lab was created in the first place.

 

In this video you see Jason, Garret, Alex, Molly, Gustavo and Pat.  This crew was training together EVERY DAY for about a year, or maybe a little longer and quite honestly it was some of the best times I have had in my entire life.  We don’t train together as much anymore…but it’s not because we don’t want to.  Life gets busy and schedules are tight.  These people (along with the other team members from Team NC) are and always will be like family to me and I can’t begin to thank them enough for their friendship and good times.  You will still see some pics and videos of the old NorCal crew when we DO manage to get together on the new Lab.  The change was made quite simply because this crew isn’t together as much anymore and also because I have SO MANY other fun friends who have awesome programming I would love to share with all of you.

 

This will be the final workout posted on the “NC Lab” as it is now.  Starting Monday morning we will have a new site and a new name….but the hard work, no bullshit attitude and good times will remain.

 

Enjoy an NC Lab CLASSIC.

 

The Lab. Year 2. Week 5. Saturday.

 

“Filthy 50″

50 Box Jumps 24″/20″

50 Jumping Pull Ups

50 Kettlebell Swings 1 Pood

50 Walking Lunge Steps

50 Knees to Elbows

50 Push Press 45lb

50 Hip Extensions

50 Wall Balls 20/14

50 Burpees

50 Double Unders

When the clock hits 20 min switch to…

Fight Gone Bad

3 Rounds for Total Reps

Wall Ball 20/14

Sumo Deadlift High Pull 75/55

Box Jump 20″

Push Press 75/55

Row for Calories

Rest 3 Min

For Time

10 Power Snatch 185/125

10 Power Snatch 205/135

10 Power Snatch 225/145

(these don’t HAVE to be power)

 

2 Responses to “End of an Era”

  1. Chef

    For part 1, are the hip extensions total or per leg? For part 2, how many calories are we rowing for?

    Reply
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run

 

New site will be live on Monday…but Coach Chris and his awesome Endurance gems aren’t going anywhere!

 

The Lab. Year 2. Week 5. Friday.

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Track Workout

3 rounds

800m, 600m, 400m, 200m 

3min rest b/t reps and 5min rest b/t rounds

Total:  6000m

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Track Workout Details:  This is a fast interval workout with lots of rest.  As noted below, the pacing gets progressively faster in the shorter distances.  However, the intensity will actually feel easier due to the shorter distances.   My advice…start with a slightly conservative pace (maybe 1 row below your current mile PR), develop some confidence, and then get after that 2nd and 3rd round. 

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Run 800m, rest 3min, run 600m, rest 3min, run 400m, rest 3min, run 200m, rest 5min.  Repeat until you complete a total of 3 rounds.

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Track Workout Pacing:

Current Mile PR Time

800m target time

800m pace (per 100m)

600m target time

600m pace (per 100m)

400m target time

400m pace (per 100m)

200m target time

200m pace (per 100m)

5:00

2:46

0:20

1:58

0:19

1:14

0:18

0:33

0:16

5:15

2:55

0:21

2:04

0:20

1:18

0:19

0:35

0:17

5:30

3:03

0:22

2:10

0:21

1:22

0:20

0:37

0:18

5:45

3:11

0:23

2:16

0:22

1:25

0:21

0:38

0:19

6:00

3:19

0:24

2:22

0:23

1:29

0:22

0:40

0:20

6:15

3:28

0:26

2:28

0:24

1:33

0:23

0:42

0:21

6:30

3:36

0:27

2:34

0:25

1:36

0:24

0:43

0:21

6:45

3:44

0:28

2:39

0:26

1:40

0:25

0:45

0:22

7:00

3:53

0:29

2:45

0:27

1:44

0:26

0:47

0:23

7:15

4:01

0:30

2:51

0:28

1:48

0:27

0:48

0:24

7:30

4:10

0:31

2:57

0:29

1:51

0:27

0:50

0:25

7:45

4:18

0:32

3:03

0:30

1:55

0:28

0:52

0:26

8:00

4:26

0:33

3:09

0:31

1:59

0:29

0:53

0:26

8:15

4:34

0:34

3:15

0:32

2:03

0:30

0:55

0:27

8:30

4:43

0:35

3:21

0:33

2:06

0:31

0:57

0:28

8:45

4:51

0:36

3:27

0:34

2:10

0:32

0:59

0:29

9:00

4:59

0:37

3:33

0:35

2:14

0:33

1:00

0:30

10:00

5:33

0:41

3:57

0:39

2:29

0:37

1:07

0:33

11:00

6:06

0:45

4:21

0:43

2:44

0:41

1:14

0:37

12:00

6:39

0:49

4:44

0:47

2:59

0:44

1:20

0:40

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Row Workout:

7min at 1:53-1:55/500m

2min rest

2x3min at 1:50-1:52/500m (2min rest b/t reps)

2min rest

2x1min at 1:42-1:43/500m (2min rest b/t reps)

Total:  15min

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Row Workout Details:  This workout was programed for Garret Fisher this week.  The pacing is based on his 6:40 time for the 2000m row at the 2013 Games.  The key to this workout is the final 1min HOT intervals.   Make sure you hit those final paces.

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Swim Workout

200 warm up

4×75 w/ 45sec rest (kick/drill/swim by 25)

4×50 pull w/ 30sec rest

4×100 pull w/ 30sec rest

100 easy swim

3×50 kick w/ 30sec rest

3×100 kick w/ 30sec rest

2×50 swim w/ 30sec rest

2×100 swim w/ 30sec rest

100 warm down

Total:  1950

 

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Posted by

girls

 

Today’s workout I found in an old log book of mine that I dusted off and committed to start using again.  I have been really really bad at logging.  Anyway…the workout happened on October 30, 2012 and is one of the Khalipa classics that I remember (and still haunts me) to this day…. I even wrote in the log book “One of the worst things I have ever done!”  I remember specifically having a few moments during the workout that Pat Barber and I made eye contact in the “help me” sort of way.  How could I not share this with all of you?

 

The Lab. Year 2. Week 5. Thursday.

 

5 Rounds 

(warm up pace)

Row 200 Meters

20 Box Jumps 24/20

 

 

EMOM 20 Min

EVERY MINUTE perform

10 Thrusters 95/65

20 Double Unders

 

Ok….so when we did this Jason was the ONLY one who was able to stick with it.  In my notes I wrote that I did 8 thrusters and 20 dubs til min 5 and after that had to scale to 7 thrusters and 15 double unders.   Start with the 10 and 20 and see how far you get….then cut it back to whatever takes you like 45-50 seconds…DON’T SANDBAG!!

 

4 Responses to “Logged It”

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Posted by

The 2 male members of my team for the Team Series….Incommunicado.

Brow

 

On the new site, I will be mixing in some CLASSIC and sometimes OLD SCHOOL main CrossFit.com programming.  Sometimes we forget to look to the source to find the best and most elegant workouts.  The workouts will be mixed in with the programming that I get from all of the other amazing athletes and coaches to make sure you are getting well rounded, hitting all aspects, fitness.

 

Today’s workouts are both from the last few weeks of CrossFit.com.

 

The Lab. Year 2. Week 5. Wednesday.

 

20 MIN AMRAP

21 Bench Press 135/95

21 L Pull Up

 

Rest 15 Min

 

Row 5k

 

To scale the AMRAP so it’s appropriate….

Find a weight that for the first set it’s tough, but you can go unbroken.

Find a style of Pull Up that for the first set you can do in 3-4 sets max.  Maybe try just regular strict.  If that is still too difficult try strict with a thin band instead of kipping to get a more similar stimulus (only do this if you have strict pull ups without a band).

 

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