No Work, All Play, Ok?

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Our friend, Noah Ohlsen, when he realized he was going to the Games!!   Garret got a chance to train with Noah today down in Miami. Here’s what the boys got into…   NC Lab. Week 39. Wednesday.   Power Clean + Full Clean 1-1-1-1   Snatch Balance 5 x 3   Then-   Start… Read more »

All Eyez On Me

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Bro….   Love this shot of Garret and Jason.   NC Lab. Week 39. Monday.   Overhead Squat 3-3-3-3-1-1-1   3 Rounds Every 4 Minutes 21 Thrusters 95/65 21 Pull Ups   Straight into… 3 Rounds Every 4 Min 15 Thrusters 95/65 15 Pull Ups   Straight into… 3 Rounds Every Min On Min 9… Read more »

GF

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He’s back at it ladies and gentlemen…   Garret was back at it in the gym today… Here is what he got into…   NC Lab. Week 38. Saturday.   Every 2 Min for 20 Min 30 Double Unders 3 Power Cleans 185/135 8 Burpees to a 6″ target   Then   4 Rounds 25… Read more »

Death Row

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Mir, climbin on up!   Alright crew, time for Flashback Friday here at the Lab.  This one was gnarly before and is suer to be again!   NC Lab. Week 38. Friday.   (Original Post was from Jan 1, 2014)   Work up to a heavy deadlift triple.  Not necessarily a PR, just heavy.  … Read more »

36 Chambers

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Final Men’s heat in NorCal for Nasty Girls V2…   We have been playing catch up with some of the Sherwood workouts we already posted.  Man, these are fun!  CrossFit.com has had some good one’s this past week too…here are a few to keep you company.   NC Lab. Week 38. Thursday.   Split Jerk… Read more »

Moll So Hard

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Obsessed with this photo of Molly.   A quick word about heart and perseverance.  Coming down from the final rope climb on Day 2, Molly dropped from the top in order to win her heat.  She knew she needed to get down quick and she made it happen and ended up winning her heat and… Read more »

Let’s Do This

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Jason is SO ready to show how skilled he is this year.   Pic courtesy of Rogue Fitness.   Alright guys,  this is going to be our last post until Monday night.  Chances are I would have forgotten to post anyway with all of the hoopla going on.  As we have seen in other Regionals,… Read more »

Criminal Minded

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Garret is fired up and ready to go.  Hope to see you all there.  2 more days.   Who’s ready for Mr Sherwood’s Monday Monster Mash (just on a Wednesday)   NC Lab. Week 37. Wednesday.   Running clock the whole time:   At 0:00   For Time 100 Double Unders  50 KB Swings 53/35… Read more »

The Low End Theory

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A few videos for a little Regionals throwback.   NC Lab. Week 37. Tuesday.   Work up to a heavy Overhead Squat single   Then   5 Rounds Airdyne 3 min maintining 70-75/60-65 RPM 5 OHS 185/125   Then   A little fun from Mr Sherwood 3 Rounds (each for time) 9 Muscle Ups 9… Read more »

Memorial Day

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Scene from the Navy Seal Memorial Challenge this past weekend at the Ritz at Half Moon Bay   It’s Memorial Day….you know what to do….   NC Lab. Week 37. Monday.   Murph Run 1 Mile 100 Pull Ups 200 Push Ups 300 Squats Run 1 Mile   Wear a weight vest if you have… Read more »