Deadlift Friday.

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Throwback pic to 2013 NorCal Regionals   Deadlifts.   Are awesome.   Vivendi Lab. Week 10. Friday.   A little drill I got from Sean Lind…   Handstand Walk Ladder 1 meter HS walk 2 Meter HS Walk 3 Meter HS Walk Come down in between and rest 45 seconds between rounds.   Go as… Read more »

Christmas Doozy

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AWESOME video highlighting the Invitational!  Enjoy it over the holiday!   Tomorrow I will put up a few workouts to get you through the holidays.  I won’t be posting on Christmas Eve or Christmas Day, and hopefully you all will be taking some time away from your computer screens too.     One thing I… 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 »

Incommunicado

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Pumped to be on this team for the upcoming CrossFit Team Series starting this weekend!   Meet my teammates for the next few weeks.   Blair Morrison: Games Vet, 13th Place in NorCal Regionals this year! Vanessa Long: (formerly Vanessa Reyes) 12th in SoCal 2 years running! Ben Alderman: top 10 in NorCal 3 years… Read more »

Shake It

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  Was this not the best victory dance ever?   Today’s workout is a mish mash of some things that I have gotten from the boys at Brute Strength the past few days.  Give it a whirl.   NC Lab. Week 50. Tuesday.   10 Min EMOM 3 Power Snatch Start at 50% of your… Read more »

Yolo Drops

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  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 »

F.O.E.

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    Photo Cred: Sevan Matossian, CrossFit   Chris is at it again.  This week’s programming is a direct cut and paste from an email he shared with Camille earlier this year as she prepped to become the 2014 Fittest Woman on Earth.   NC Lab. Week 49. Saturday.     Hi Camille, We are… Read more »

32 First

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  NC Lab. Week 49.  Friday.   Take a load off.  Rest or Make Up.  It’s my birthday…CELEBRATE with me by relaxing!! (Or by doing something REALLY HARD.)

31 Last

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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 »

Ditty

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      NC Lab. Week 49. Wednesday.   10 Min Free Standing Handstand Hold Practice   A little ditty from Garret out in Miami   21-15-9 Power Cleans 135/95 Bench Press 135/95 Immediately followed by 15-12-9 Power Clean 155/105 Toes to Bar Immediately followed by 12-9-6 Power Clean 185/125 Muscle Ups   Heavy Sled… Read more »