Ablaze

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    Some fun from Khalipa’s morning session and a bruiser from the guys at Brute Strength.   NC Lab. Week 48. Wednesday.   Morning:   Power Clean Singles Take your time working up to a heavy single and then try to hit it for 3-4 individual reps.   Front Squat 5 x 5  … Read more »

Treehouse

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  Jason had some fun today…here’s what he got into.  He’s busy, but he knows how to make the most of his time in the gym.   NC Lab. Week 48.  Tuesday.   Back Squat 7 x 2   Heavy.  Don’t worry about percentages.   100 Back Squats for Time Find a partner and alternate… Read more »

Mashin Monsters

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  Been forcing myself to relax, eat bad, take lots of days off and basically chill.  All of those things are actually somewhat hard to do when you train yourself to get used to the opposite.  It’s been 2 weeks now and I am ready to get back to working hard and doing my thing…. Read more »

3-2-1…Go

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    I like to call this little ditty…3-2-1…GO!   NC Lab.  Week 47. Thursday.   3 Min Max Power Cleans 205/135 3 Min Airdyne for Calories Rest 2 Min 2 Min Max Power Cleans  2 Min Airdyne for Calories Rest 1 Min 1 Min Max Power Cleans 1 Min Airdyne for Calories   Rest… Read more »

Fittest

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    NCLab. Week 47. Tuesday.   Front Squat (no rack) Hit one set on the 2 min for 14 min Add weight each time 7-6-5-4-3-3-3   3 Rounds 30 KB Swings 53/35 30 Box Jumps 24/20   100 Toes to Bar for Time          

It’s that Simple

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Garret….getting it in Miami style.   NCLab. Week 46. Sunday.   Find a heavy weight and do 7 sets of the complex   Power Snatch Behind the neck snatch grip push press x 2 Overhead Squat with 2 second pause at bottom x2   7 Rounds for Time 7 Power Snatch 155/105 14 GHD Sit… Read more »

Girl Named Hope

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TeamNC 1 Rep Max Deadlift Faces from the Games.      Fun fact about TeamNC Captain Pat Barber……Weighting in at 175lb. and standing a giant  5’7″ tall,  he was able to deadlift 495lb. as his second attempt, and a whopping 515lb. for his 3rd succesful attempt at the CrossFit Games.     Here is a cool article… Read more »

I’m On One

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3 More days until the Games begin…   Love the seriousness on everyones face in the photo as they wait for the rest of TeamNC to finish up the workout.   Just a little heads up guys, tomorrow night will be our last post for the week. With so much of the crew competing and… Read more »

California Love

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Molly and her husband Adam helping Miranda prep for the Games 50’s chipper workout!   4 More Days….     NC Lab. Week 44. Sunday.   Build to a Heavy Complex Of: 2 Push Press/2 Push Jerk/2 Split jerk  *Complete all 6 lifts before putting the bar down    CrossFit.com Workout 20 Min AMRAP Of:… Read more »

Push It

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Love this picture of Pat, Speal, and Jason at the 2011 CrossFit Games   CrossFit announced on Friday afternoon the  athletes will have to do a 100 yard sled push, TIWICE! What weight do you think will be on  the first 100 yard sled push? What about the second?   Here is a little taste of the Individuals… Read more »