Just a quick update…going to be making some changes to the Lab site! (Yes, again…). I will post soon with updates and other info! In the meantime stay up to date with the CrossFit Linchpin workouts as that is where I will begin to be more heavily involved in the coming months!!!
Great job in the Open! Take these next few days by only doing workouts that sound fun!!
How EPIC is this pic!?
I can only expect things to get even more crazy for this announcement!
Vivendi Lab. Week 21. Thursday.
Rest or Make UP
A little CrossFit.com for you.
Vivendi Lab. Week 21. Wednesday.
For time:
70-lb. dumbbell snatches, 50 reps
15-foot rope climbs, 5 ascents
70-lb. dumbbell snatches, 40 reps
15-foot rope climbs, 4 ascents
70-lb. dumbbell snatches, 30 reps
15-foot rope climbs, 3 ascents
70-lb. dumbbell snatches, 20 reps
15-foot rope climbs, 2 ascents
70-lb. dumbbell snatches, 10 reps
15-foot rope climb, 1 ascent
50 lb dumbbell for the ladies!!
gofundme.com/px145s
Hello everyone, I have been lurking this site for a while now and have decided to post in rallying some help! This summer after graduation I am looking to get my Crossfit Level 1 Cert (I have already read the manual 3 times! and have watched every video in existence!) However, I was recently accepted to grad school (3 more years) for Chiropractic, thus I am not in a position financially to continue my passion.
In turn I am going to use this cert to help put me through grad school working in a box close to school. Anything will help!
Thanks for taking the time to see this, if it is not allowed you can remove it, I just figured I would ask the community I love to help me so I can then in turn give back to the community I love!
Vivendi Lab. Week 21. Tuesday.
10 Rounds for TIme
15 Wall Balls 30/20
7 Box Jumps 40/36
Back Squat
7 x 3
Press
7 x 2
Tabata GHD Sit Up
More handstand push ups?! Thanks for nothing Sherwood!!
Vivendi Lab. Week 21. Monday.
For Time
20 Deadlifts 275/185
20 Front Squats 185/135
20 Snatch 135/95
(use one bar and change the weights)
Rest 10 Min
2 Rounds for Time
400 Meter Run
30 Calorie Row
20 Burpees Over the Rower
Rest 10 MIn
For TIme:
50 Handstand Push Ups
40 Knees to Elbows
30 Squat Cleans 135/95
Zack “The Pitbull” Ruhl
Zack is one of my all time favorites. Such an amazing heart and human.
Hope 15.4 went well if you have done it! If not, be careful with your reps! Not getting any no reps is REALLY helpful for the volume of HSPU in that workout. If you did do it…and you weren’t happy…it’s an easy one to redo if you think you need to.
Vivendi Lab. Week 20. Saturday.
15 Min EMOM
1 Power Snatch
2 Overhead Squats
15 Min EMOM
Clean and Jerk
22 Min AMRAP
6 Pull Ups
12 Push Ups
18 Squats
See if you can match your Cindy Round PR!!
I didn’t mention %. So I did it at 80% +5 for snatch 145 #. And cleans at 85% 165 #for 7 minutes then finished the last three at 175
Reply Oh and 17 rounds plus 6 pull ups. My amrap 15 for rx Cindy was 11 rounds I just super PRd
Reply15.4 is HERE! This one seems like it’s going to be fun actually! Just make sure you are cool and smooth. NO NO REPS!!
Good luck everyone! Make sure to check out the standards at games.crossfit.com. Scaled version is available there too!
Vivendi Lab. Week 20. Friday.
15.4
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
M 185 lb. F 125 lb.
Day of 15.4 Announcement!
Vivendi Lab. Week 20. Thursday.
Rest or Make Up!
Make sure to watch the Open Announcement tonight at games.crossfit.com
Steve, I think you take for granted the fact that she runs the lab. Obviously you check in often judging on how you are upset at the photos, but don’t bite the hand that feeds you. Grow up. Please. Thanks. God help us all.
Bro-
This is not a website for a gym. It is about me and the small group of athletes I train with. Understand what you are looking at before sharing your opinion.
Hey, Steve; her pic is awesome! Want some pictures of her clients? Anyone who follows her programming is a client, in some sense; here’s one of me about to push the ball over the try line: http://goo.gl/IuUfLN
Couldn’t have done it without you, Miranda!
I am not usually one to engage anyone who “trolls” on the Internet for the mere fact that I think it legitimizes the cowardly behavior of those people like Steve who so obviously are searching for a way to vent whatever psychological turmoil they are facing that day. However on this special occasion I will engage this ” troll” and simply leave a quick message .
as always thank you Miranda.
Oh and before I forget, fuck off Steve.
Reply 
Steve, take it down a peg or two (or ten), chief. Miranda is a bad ass and an inspiration. Her programming is firebreather status for athletes ready to go their breaking point, and I couldn’t be more grateful to her.
Also, as Peter has posted above, I’ll pop some pic of one of her clients for you: https://scontent-2.2914.fna.fbcdn.net/hphotos-xpa1/v/t1.0-9/10346002_10153227854713013_3840134069027995574_n.jpg?oh=93e313fe274b3d36ed7393ebef95b850&oe=55B82BBB
Reply
In keeping with my tradition of just posting what CF posts for Wednesday…given that they know the workout and I don’t…
Vivendi Lab. Week 20. Wednesday.
Push Jerk
5-5-3-3-3-1-1-1-1-1
Row 2k for TIme
Notes:
Weight should be heavy to start on Push Jerks and go up each set.
I am unable to do jerks due to my sprained wrist, but my 2k row time is 8:22. Was wondering what’s a good time to be at for ladies? And Miranda what’s your 2k time? Thanks for always inspiring me and women! Looking forward to seeing your video of your Road to Recovery coming out soon!!
Reply
How did everybody do on 15.3? 2 more weeks to go. Keep your head in it…and maybe even more important….give yourself a mental break til Thursday’s announcement of 15.4!
Vivendi Lab. Week 20. Tuesday.
4 Min AMRAP
Burpee Box Jumps 24/20
Rest 10-15 Min
For Time:
10 Bench 195/125
20 GHD Sit Ups
8 Bench 195/125
20 GHD Sit Ups
6 Bench
20 GHD Sit Ups
4 Bench
20 GHD Sit Ups
2 Bench
Tabata Handstand Hold
Notes:
Choose a bench weight that you think you MIGHT be able to do unbroken.
Dewey
Clean 5# pr. 210. Felt so good I did it twice
Adam Wright
Cool! Great News! keep up the great work!
Brian
Hey Miranda when does your documentary come out?
Peter Danenberg
Does that mean no more Coach Chris WODs?
Ray
I’m having withdrawals from not being able to program off your site, please come back!!!
George Sterner
PRd my Fran @ 2:59, looking forward to the upcoming posts!!!
Nick
Any updates coming soon?
Chris H
Ok. I’m lost and its been more than a couple days. When are you updating everything?
Tylar
We miss you!!!
Nick
http://youtu.be/fuyADoY52qw
Ondrej
Guys, guys you must see this https://www.youtube.com/watch?v=iR9TileMYdk
Nick F.
Sooo…. Linchpin is great don’t get me wrong. Just miss the Lab.
Rob S.
Love following Pat’s program on CF Linchpin, but I really need those track days from Henshaw.
Nick
Any updates?
Ondrej
NorCal crew is rocking on the regionals. Keep crushing up the workouts in next days! ALL STAR TEAM FTW!!!!
Tylar
Congratulations on winning the regional!
Nick
Any Suggestions on where to go for a bit more OLY programming? been following Linchpin, and is great for conditioning work from what I have found, but it seems to be missing the strength and skill work that Vivendi had.
Nick R
Nick try either Invictus or Competitors WOD
Pokist
Между нами говоря, я бы обратился за помощью к модератору.
K
Miss the WODS. Hope to see them posted soon.
Chris H
It has been a long, long, long, time. When will we see updates to the new site? I miss doing NCLab/Vivendi wods!!!
déguisement original
Hi tthere every one, here everry person is sharing these kinds oof know-how,
thus it’s good to read tis blog, and I used to visit this website daily.
The man
Now that the Games are over with…. Will we see some updates soon?
Jim
It’s getting to the point where it’s a little frustrating that there is no word from you guys..
Manny
Any minute now…
Josiah
If you are not going to update the site let us know!!!
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