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Make sure you guys are posting your pics and vids to our facebook page!!!

www.facebook.com/nccflab

molly:mirduo1

 

Why are you doing this??

One of the main reasons why we all love training together so much is because we have A LOT of fun with our crew.  Fun is a huge component that is often left out when talking about someone’s “program”.  Here’s what coach “Manimal” Barber had to say about this:

What up Ninjas? Just want to leave you a little reminder that I myself forget from time to time. You have to have fun!! At least occasionally, you do.  Workouts are hard.  Shit, life is hard.  And how we walk through training will affect how we walk though life so lets try to enjoy it!  I will often forget to have fun for weeks on end and it really makes me question why I am doing all of this. However, if you need to remember that you are doing this by choice and that you have the opportunity to be in the gym pushing your limits with friends.  You are healthy and part of a larger awesome community.  Your friends in the gym could really give a shit less about how you preform and really just care that you go as hard as you can.  When you remember all of that,  training can be very fun no matter how hard the workout is.

So remember you are doing this all by choice so choose to have some fun and check out how much more enjoyable training is!!

Words you may just need today:

 

NC Lab. Day 5.  It’s a Doozy.

**We actually did the workout a month or so ago, and quite honestly…it still haunts me.  Have a great Friday.**

 

10 min Tabata Airdyne

(if you don’t have an airdyne…you can row, but you should really get one of these puppies)

immediately into

5 Min

6 Burpees every 30 seconds

go to 7 if you can with 2 min left

 

For Time: (Read carefully. Reps go to 15 on middle movement)

10 Pull Ups

10 Thrusters 95/65

Rest 1 min

10 Pull Ups

10 Thrusters 115/85

Rest 1 min

10 Pull Ups

10 Thrusters 135/95

Rest 2 min

10 Pull Ups

15 Squat Cleans 95/65

Rest 1 min

10 Pull Ups

15 Squat Cleans 115/85

Rest 1 min

10 Pull Ups

15 Squat Cleans 135/95

Rest 2 min

10 Pull Ups

10 Squat Snatch 95/65

Rest 1 min

10 Pull Ups

10 Squat Snatch 115/85

Rest 1 min

10 Pull Ups

10 Squat Snatch 135/95

**One bar.  Change weights during 1 or 2 min rest.**

**Don’t have EXACT times but Jason was around 18 and Miranda was right at 20)**

 

Video Jason posted a while back that goes well with what Barber had to say:

10 Responses to “First NC Lab Friday.”

  1. Artur Machado

    I’m from Brazil and I’m in the top 5 of my country, the program NCLab was all I needed to direct my training and I qualify for the reginais 2014. Thanks Norcal Crossfit a hug from Brazil, Goiania .. Let’s Destroy!

    Reply
  2. Sean

    Did row instead of airidyne.
    This workout was awesome! My lower back was the first thing to go I think I need to rest it. Guess I’m still sore from last weeks competition.
    22:59

    Reply
  3. Israel Vazquez

    I am a fairly new crossfitter but I have to say this fucking workout was awesome. I about 1.5 years into my crossfit experience and I can’t think of a WOD I have enjoyed as much as this one. Thank you for sharing.

    Reply
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