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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!!

2 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
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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)

 

One Response to “End of an Era”

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Posted by

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.

.

.

 

Track Workout

3 rounds

800m, 600m, 400m, 200m 

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

Total:  6000m

.

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. 

.

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.

.

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

.

.

.

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

.

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.

.

.

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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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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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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Posted by

Brennan Fjord and Adrian Conway.  Progenex and Brute Strength Athletes.

brennanadrian

 

I have mentioned it several times, but the day is ALMOST here!  The Lab is going to be changing to a new site, with a little bit of a name change and some exciting new additions.  More news to come, but you can expect more workouts from these 2 MONSTERS out of the Southwest and of Ute CrossFit and Brute Strength fame.  They are a few of the MANY amazing athletes and coaches that I will gather workouts from to give you the flavor of the training that is going on at the highest level.  We will then take that info and figure out how everyone can do it….and still get the proper stimulus.

 

Today’s workout is straight from them.  For more info on what these guys have going on in terms of personalized programming you can check here: BRUTE WEBSITE

 

The Lab. Year 2. Week 5. Tuesday.

 

10 Min EMOM:

3 Position Clean with near perfect technique

High Hang

Above Knee

Ground

 

5 x 2 Power Clean

 

1 x 6 Back Squat with a 4 Count Lower at 70%

 

2 x 6 Rear Foot Elevated Split Squat (lunge) with a Dumbbell in each hand.

Place back foot on 6-8″ of stacked plates

 

Later….

 

5 Rounds for Time

500 Meter Row

15 Overhead Squats 95/65

 

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It’s Mash TIME!!!

mash

 

Been doing the Mash every week?  Or is this your first time?

 

Either way….these workouts are designed with more in mind than just wrecking you….although that may happen.  Each workout is designed for a specific type of stimulus and you want to make sure that, if you need to, you scale appropriately to keep that stimulus intact.  Pat asks that everybody visit his CrossFit Linchpin’s site to read all about the purpose of the Mash.

 

WWW.CROSSFITLINCHPIN.COM

 

For this week….the RX workout is above…get after it.  I will list some scaling ideas below.

 

The Lab. Year 2. Week 5. Monday.

 

Either do the workout as it is in the picture…or think about the following.

 

First part….

Don’t have Muscle Ups?  Instead of the pull up and dip route try a jumping muscle up  (appropriate only if you have ring dips)

 

Second part…..

Choose an Overhead Squat weight that can be done in 1-2 sets each round.

 

Third Part….

Go for it…scale the weight if needed.

 

4 Responses to “SMASH”

  1. Logan Jenkins

    Yo miranda what times are you thinking for each one? Assuming you go all out?
    Thinking something like this:
    Sub 3-4 for wod 1
    sub 7 wod 2
    sub 9 wod 3? Just looking for a goal time to chase is all. Thanks either way ma’am

    Reply
    • Miranda Oldroyd

      Yes.
      1-under 5
      2-under 10
      3-under 10

      but for scaling if you finish 1 under 10 and the other both under 15 you are fine.

      Good luck!

    • Miranda Oldroyd

      You can do 3-5 unbroken strict pull ups for each rope climb.

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group

 

 

Last 2 events of the Team Series!

 

The Lab. Year 2. Week 4. Sunday.

 

In Teams of 4

Each Person does, one person goes at a time…

9 Burpee Box Jumps 20/20

9 Squat Cleans 155/105

Then each person does…

12 Burpee Box Jumps

12 Squat Cleans

then 

15/15

18/18….

and so on until the clock hits 20 min

 

If you are on your own for this one…rest 3 min after each round to get the stimulus of that full recovery

 

In 2 attempts (1 Min rest between attempts)

Max reps Chest to Bar Pull Ups

 

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Progenex Incommunicado during the Snatch Workout of the Team Series.

Incommunicado

 

Today we were together with the other two Progenex Teams for the Team Series, Progenex Dark Horse and Progenex Force.  We completed the snatch event first and then did the double under-front squat-push press deal.

 

I am very happy with our scores on both, however where we could have MAYBE made up some ground was in the snatches.  Vanessa and I talked after and we both felt we could have pushed a little faster on the 125# bar during that workout to give us more time at the end with 145.  It’s tough to judge in a workout you have never done before with weight that I personally don’t touch that often for that many reps.  Good luck to all those competing!

 

I will put both a Team version and an individual version you could try of today’s events.

 

The Lab. Year 2. Week 4. Saturday.

 

Teams of 2

 

AMRAP 10 Min

20 Snatches 135/95

20 Snatches 155/105

20 Snatches 185/125

20 Snatches 205/135

20 Snatches 225/145

As many reps as possible in remaining time…Snatches 245/155

 

Rest as long as you would like

 

In Teams of 4

100 Double Unders (each…1 person does all 100 then the next and so on)

100 Front Squats 115/75  (total, break it up however)

100 Push Press 115/75 (total, break it up however)

75 Double Unders (each..same as before)

75 Front Squats (total)

75 Push Press (total)

50 Double Unders (each..same)

50 Front Squats

50 Push Press

 

 

Individual Versions

 

AMRAP 10 Min

15 Snatches 135/95

15 Snatches 155/105

15 Snatches 185/125

10 Snatches 205/135

10 Snatches 225/145

AMRAP in remaining time…Snatches 245/155

 

For Time:

100 Double Unders

25 Front Squats 115/75

25 Push Press

75 Double Unders

20 Front Squats

20 Push Press

50 Double Unders

15 Front Squats

15 Push Press

 

 

 

 

 

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