2 Minutes, Max

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  Garret.     NC Lab. Week 49. Tuesday.   Back Squat 5 x 3 Add weight each set   Dumbbell Bench Press 6 x 10 (Hadn’t done this in literally 8-10 years.  Was given to me by the guys at Brute Strength and it LIT ME UP)   10 Rounds Each Round is… In… Read more »

Sherwood’s Birthday Mash

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  Yesterday was Mr Sherwood’s birthday.  If you would like to give him a gift…..   Do today’s Monday Monster Mash.   NC Lab. Week 49.  Monday.   Begin at 0:00   In a 10 Min Window Attempt to PR Jackie (Jackie- 1000 Meter Row, 50 Thrusters 45#, 30 Pull Ups) In the remainder of… Read more »

Where’s Sally?

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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 »

Hinshaw 363

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If you are in the Northern California area….or if you can get here by next weekend…don’t miss Hinshaw’s Aerobic Capacity Seminar on August 23rd!   That’s right!  Coach Chris is opening up the doors of NorCal CrossFit and opening up his BRAIN to all of you for one day next weekend!  The seminar focuses on… Read more »

Ablaze

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    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

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  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

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  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 »

Kevin

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  “RIP, brother.  Kevin Houston was one of the best SEALs I knew and a crazy/talented bastard on a 1000cc super bike.  He died 2 years ago.  I created a workout in his honor that I have done the last few years.  I will hit it tomorrow and suffer for him.  See you on the… Read more »

Pteradactyl

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  Another proud Coach Chris moment….trust us…you want to listen to what this guy has to say.   NC Lab. Week 47. Friday.   Track Workout 3 rounds: 3x600m with 45sec rest between efforts 5 min rest between rounds (perform 200m easy jog during 5min rest)   Workout Details:  Run 600m, rest 45sec, run 600m, rest… Read more »

3-2-1…Go

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    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 »