Still Dark

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Pic was taken by my teammate Jen Zambruno, who had to meet Coach Chris at the track yesterday at 6am to get her mile time trial in before work.  So rad.   Speaking of Coach Chris….he whipped up some good stuff for everyone today.   Vivendi Lab. Week 16. Thursday.   Aerobic Threshold/Strength Endurance Row… Read more »

He’s BAACK

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Alessandra Pichelli and Coach Chris.   He’s BAAAACK!  Coach Chris has been traveling the globe and visiting some of the best in the world while doing it.  We finally got him back and got some workouts for him!  I don’t know whether to be excited or scared?   There are some good ones here, but… Read more »

Hinshaw Excited

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Chris with Rich and his crew.   Oh boy, Chris is excited about this one!  Check out this email that came with this week’s workouts!   Hey Miranda, I have kinda been on a hot streak writing workouts lately.  The workouts this week for the Lab are so incredibly good.  As you know, I usually… Read more »

Run Rich

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Coach Chris spent some time with the Champ this week….   Chris has been on the road even more than I have.  This week he spent some time in Cookeville with Rich and is headed to train up in Ann Arbor before he heads home.   Still made sure to send us the goods, though…. Read more »

Ambitionz

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Brennan Fjord and Dan Bailey.   A post strict gymnastics pump pic at CrossFit Oahu today with these two monsters.  I will be most definitely posting the workouts we do here in Hawaii this week.   @dan_bailey9 @builtfjordtough   But today….Coach Chris.   Vivendi Lab. Week 7. Thursday.   Aerobic/Strength Endurance Run, Row, Bike, or… Read more »

Turkey Trot

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Coach Chris and Cami.   You didn’t think you were getting out of your programming from Chris this week did you?   Make sure you check out Chris on Insta @hinshaw363  @nc_endurance   Coach Chris:   My endurance programming for the CrossFit athlete is focused on creating aerobic efficiencies & adaptations as well as an… Read more »

Weight Your Vest…

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Matt Chan hitting up one of the rounds from today’s programming! It’s Thursday…and on Thursday, I post Coach Chris.   I personally have been following some of his rowing workouts lately and I can’t even begin to explain how much better it has made my rowing.  Pick one, do it and if it’s a weakness….in… Read more »

Learning the Exhale

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Who’s in for a swim???   If only I could swim with a snorkel ALL of the time.  Coach Chris provided us with some tips for learning to breathe better in the pool.  I am pretty sure ALL of the quotes in the first paragraph he got from me….   Coach Chris…. Learning The Exhale… Read more »

Thirsty Thursday with Coach Chris

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Chris schooling Jason, Dan and Cami in the pool yesterday.   Time to get our endurance game on…..single modality monostructural day!   Vivendi Lab. Week 3. Thursday.   Coach Chris…. I am a huge fan of goal setting.  It is important that every goal has a methodology or an approach that breaks down the goal… Read more »

The Funnel

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Rowing with friends is better than rowing alone.   Pic by Ali Samieivafa   Coach Chris….     CrossFit Endurance programming and training must be thought of in terms of a funnel verses the traditional pyramid.  The CrossFit funnel approach is not focused on one specialized distance as commonly found in mono-structural sports.  Examples are… Read more »