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 »

Ghetto Bird

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Me after today’s programming when we did it last Friday.   A lot of people have asked what brought me to this point after both Jason and I posted this pic last Friday.  Well, today you find out.  Today’s programming is what I did in the garage with Jason and DH last week.   Enjoy…. Read more »

DWYCK

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  You all know Pat is the creator of each week’s Monday Monster Mash.  It has become pretty popular in the CF community – as crazy CrossFitters everywhere are always looking to get together and make memories of suffering.  The crew at NorCal loves those types of memories as much as anyone, so we have… Read more »

Ain’t Nuthin but a G Thang II

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Garret is coming back to NorCal soon….fingers crossed anyway.   It’s not 100% yet, but word on the street is Garret is going to be back with us for the 2015 Games season coming up!  So stoked to have one of my favorite training partners back.   Today’s workout is a throwback to last December… 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 »

Happy Be-lated to the Champ

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Yesterday was Jason’s birthday…this pic is amazing.   HAPPY BIRTHDAY JASON!   To honor Jason turning 29….I thought you all should do ALL 4 of the 2008 CrossFit Games events in one day.  This was the year Jason came out of nowhere and won the title.   The Lab. Year 2. Week 3. Friday.  … Read more »

Tunes

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  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

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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 »

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 »

Muscle Monster

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That’s right…you know what day it is…   Monday Monster Mash is HERE!   NC Lab. Week 50. Monday.   At 0:00   For Time 100 Wall Balls 20/14 100 Calories on the Rower 50 Burpees over the Rower 50 Toes to Bar   At 30:00   For Time “Air Force” At the top of… Read more »