Tunes

Posted by

  Some of the crew from NorCal got together to hit today’s workout which was programmed by Josh Bridges in honor of his friend, Brendan Looney (also known as Tunes), who was killed in Afghanistan in 2010.   Once again, this workout is aggressive so get after it, but scale if you need to.  The… Read more »

Epic Run

Posted by

Ultimate Hawaiian Trail Run   The above pic is EPIC.  So many awesome athletes at last week’s trail run on Kauai, put on by CrossFit Poipu and sponsored by CrossFit and Progenex, to raise money for kids to do CrossFit.   From left to right: Heidi Mclean, Chris Hinshaw, Dan Bailey, Pat Barber, Professional Surf… Read more »

Year 2

Posted by

Molly and I on the beach in Kauai.   Some changes are coming your way…for the BETTER!   When the NC Lab was started, the goal was to share with the world the workouts that the crew at NorCal CrossFit were doing together.  Back then the main crew was Miranda, Jason, Garret, Molly, Alex, sometimes… Read more »

Yolo Drops

Posted by

  Molly has been a complete bad ass since breaking her foot at Regionals.  She has continued to do as much as she can do and will hopefully be out of that boot NEXT WEEK!  Fingers crossed.   NC Lab. Week 49. Sunday.   Deadlift 3-3-3-3-3-3   Push Press 3-3-3-3-3-3   20 Min AMRAP back… Read more »

31 Last

Posted by

BEST VIDEO EVER…   NC Lab. Week 49. Thursday.   Molly, Jason and Crew hit this today…good luck!   For Time: Row 500 Meters 21 Parallette Handstand Push Ups Row 500 Meters 18 Parallette HSPU Row 500 Meters 15 Parallette HSPU Row 500 Meters 12 Parallette HSPU Row 500 Meters 9 Parallette HSPU Row 500… Read more »

Where’s Sally?

Posted by

Hey…remember this?   If you weren’t around for the first time…you’ll definitely remember it next time!   Today’s whole workout comes from the archives!  Back on September 22, 2013.  The day we did this amazingly awful Sally Challenge.  Enjoy.   NC Lab. Week 48. Saturday.   Morning Session: 10 x 3 Back Squat or Front… Read more »

Ablaze

Posted by

    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

Posted by

  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

Posted by

  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

Posted by

    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 »