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 »

Logged It

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  Today’s workout I found in an old log book of mine that I dusted off and committed to start using again.  I have been really really bad at logging.  Anyway…the workout happened on October 30, 2012 and is one of the Khalipa classics that I remember (and still haunts me) to this day…. I… 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 »

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 »

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 »

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 »

Fittest

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    NCLab. Week 47. Tuesday.   Front Squat (no rack) Hit one set on the 2 min for 14 min Add weight each time 7-6-5-4-3-3-3   3 Rounds 30 KB Swings 53/35 30 Box Jumps 24/20   100 Toes to Bar for Time          

Girl Named Hope

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TeamNC 1 Rep Max Deadlift Faces from the Games.      Fun fact about TeamNC Captain Pat Barber……Weighting in at 175lb. and standing a giant  5’7″ tall,  he was able to deadlift 495lb. as his second attempt, and a whopping 515lb. for his 3rd succesful attempt at the CrossFit Games.     Here is a cool article… Read more »