No Football Sunday

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  Vivendi Lab. Week 13. Sunday.   Starting at 50% and adding slowly work up to a heavy single Snatch.   Repeat with Clean and Jerk.   Deadlift 5 x 3   Jason’s Garage Special…   3 Rounds 2 Min Max Row for Calories 2 Min Max Bike for Calories 2 Min Max Ski for… Read more »

Ghetto Bird

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Me after today’s programming when we did it last Friday.   A lot of people have asked what brought me to this point after both Jason and I posted this pic last Friday.  Well, today you find out.  Today’s programming is what I did in the garage with Jason and DH last week.   Enjoy…. Read more »

EMOM First

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Missing this warm weather and Aloha vibes….the people were pretty cool too.     Here are a few other workouts that went down when we were in Hawaii.  At any given time there were 3-4 different workouts to choose from.  The EMOM was of course designed by Jason.   I know we usually post the… Read more »

CONGRATS TEAM USA!!

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Huge congratulations for Team USA!!   . Watching all 4 teams throw down last night was awesome.  It was great to see athletes that we are used to watching fight against each other as individuals come together and work so well as a team.  It wasn’t a runaway victory for the US, which I think… Read more »

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  

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 »

Vintage 2012 Regionals

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This was one of my ALL TIME favorite regional events.  Check out the vintage footage of Khalipa setting a world Record and a “not too shabby” third place time set by yours truly…. It’s Halloween!  Hopefully you have plans….so get in, get this done quick and get out and live your life!  It’s part of… Read more »

Lifting Heavy Objects for Fun

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Some more help from Lindsey on today’s upper body lift and accessory work… Today is a combination of two fun lifting sessions kind of.  First is the 30 min EMOM Khalipa and I did on Friday morning.  Then you have a Max Effort Upper Body day from CrossFit Conjugate and Lindsey Kelly.   At CrossFit… 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 »

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 »