Chill Bro

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It’s a rest or make up day today….  catch up on what’s going on with the invitational!   Stay up to date at games.crossfit.com   Vivendi Lab. Week 3. Saturday.   Rest or Make Up  

Chill

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Who’s pumped to watch the CrossFit Invitational?!!!   Today we are resting.  Take some time to chill ESPECIALLY if you have done all of the workouts over the past 9 days!  If you missed a few, feel free to use today to make something up.  But either way.   Post in comments you want to… Read more »

End of an Era

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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… Read more »

Freakin Weekend

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  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… Read more »

Logged It

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  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… Read more »

The Brow

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

Max Effort

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Brennan Fjord and Adrian Conway.  Progenex and Brute Strength Athletes.   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… Read more »

SMASH

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It’s Mash TIME!!!   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… Read more »

Watch Out for the Squat Cleans

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      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……. Read more »