Stuntin’

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Today’s workout by Coach Chris is the workout he gave Jason, Camille, and Lindsey the week before the USA vs WORLD competition in Berlin.  Enjoy.   Dr. Karo…resident chiro and caretaker of all of the athletes at NorCal always has cool quotes on his whiteboard outside his office.  Loved this one.   NC Lab. Week… Read more »

Come Thru

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Have cool pics and videos of you and your crew following the Lab?!  Post them on Instagram/FB and #NCLab! \ Day of eating for Molly:   Breakfast: Progenex More Muscle Banana Sun Butter Coffee with Heavy Cream   Lunch: 4 oz Chicken 2 Cups Veggies 1 Whole Avocado   Post Workout: Progenex Recovery   Snack… Read more »

I’m Looking for Molly

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Congrats to NC Lab’s Molly Vollmer for CRUSHING the competition at the Pantheon Games this past weekend!!   What can you take away from competition?   We had a chance this past weekend to go and compete at a local competition in Miami.  Other than going out to have a good time and potentially take… Read more »

Own It

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Day 1 of the Pantheon Games in Miami today Miranda and Molly competing as individuals and Garret on a team!     NC Lab. Week 7. Saturday.   Find a 1 rep Heavy Power Clean.   10 Min EMOM 2 Power Cleans HEAVY   20 Min EMOM Odd: 6 Front Rack Walking Lunge Steps 185/125… Read more »

Nothing Was the Same

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Happy November everyone….hope you had some fun with Halloween.   This weekend Miranda and Molly will be competing as individuals, and Garret on a team at the Pantheon Games in Miami.  The crew is headed down there today!   Not sure how stellar their scoring will be on the site etc…  But here it is… Read more »

We Had a Ball

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Miranda’s 5# PR on her Back Squat yesterday! No accessories…PR wasn’t part of the plan…but when you’re feelin it you’re feelin’ it. 260#   Miranda’s average food for the day:   Breakfast: 2 Eggs Chicken Sausage 1/2 Cup Oatmeal 1/3 Cup Berries Huge spoonful of Sun Butter   Pre Workout 1 Scoop Progenex More Muscle… Read more »

You Know I Got It

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You saw the workout in yesterday’s video.  Chris didn’t want you all to feel left out. This pic was taken on the actual day we did this workout….   Here’s what Coach Chris wants you to do today… Two weeks prior to the 2013 CrossFit, Jason, Garret, and Miranda ran 10 x 800 meters with… Read more »

Hustlin’

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We are having a great time over in Berlin. Hit 2 workouts today at CrossFit Myleo.   Time to run ladies and gentlemen… Here are the words from Coach Chris:   Performance = Interval Duration + Recovery Duration   Elite runners typically target intervals for one specific race distance.  In contrast, CrossFit athletes must be… Read more »

Sweet Sunday

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  Molly hit a huge milestone with Coach Chris this week. 3k run for time in 12:55!  Awesome.   Tomorrow almost the whole crew is headed to Berlin to cheer Jason on as he competes with Team USA!  We will keep you guys up to date as much as possible, not only with the competition,… Read more »

Doozy

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Hope you have fun plans for the weekend….. If not, make some!       NC Lab. Week 5. Saturday.   3 Position Snatch (kinda backwards, no dropping the bar) Floor Top of Knee High Hang Find your heaviest.   15 Min. Rotate every 30 seconds to next station For a total of 10 rounds… Read more »