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Speal showing there is much more to life that competitions and titles.   With the holidays and the travel and all of the fun that has been happening lately I have fallen behind on the programming I had gotten from some of these amazing athletes.  I got today’s workout from Speal months ago.  He always… 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 »

Miranda Monster Mash

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  So….here it is!! The Monday Monster Mash of my creation!  The comments and feedback so far have been about the number of reps in a row of the movements.  That was by design.  Every year in the Open and especially at Regionals there is some nasty workout with a bunch of reps….and those are… Read more »

PRGNX Sounds

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  Progenex has a cool spotify account where they have had myself and several other athletes create playlists so you can listen our favorite workout beats during yours!  I had a blast making mine and I can’t think of anything I would rather listen to more.  To check out my playlists, and the others, visit… Read more »

Hinshaw Excited

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Chris with Rich and his crew.   Oh boy, Chris is excited about this one!  Check out this email that came with this week’s workouts!   Hey Miranda, I have kinda been on a hot streak writing workouts lately.  The workouts this week for the Lab are so incredibly good.  As you know, I usually… Read more »

Rest So Hard

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Molly.  This is how she rolls.   If you have hit this last cycle….today is your day.  You need and deserve it.   What do you do on your rest day?  Many athletes will say that they just chill and do nothing.  Many athletes do a really long rolling out and stretching session.  Some athletes… 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 »

EMOM First

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Missing this warm weather and Aloha vibes….the people were pretty cool too.     Here are a few other workouts that went down when we were in Hawaii.  At any given time there were 3-4 different workouts to choose from.  The EMOM was of course designed by Jason.   I know we usually post the… Read more »

Power Clean Burpee Box Jump Hell

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  Today was some more programming by Sam.  She talked a bunch of us into doing this one…..it was quite the experience.   Vivendi Lab. Week 8. Wednesday.   15 Power Cleans 185/135 15 Burpee Box Jumps 24/20 12 Power Cleans 185/135 12 Burpee Box Jumps 24/20 9 Power Cleans 185/135 9 Burpee Box Jumps… Read more »

Open Mash 11

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Leif Robinson.   Photo by @kylemacvisuals   Wrapping up the week here in Hawaii with the Progenex crew.  There will be more workouts coming your way from what we did here.  Wait til you see the TERRIBLE one Sam created.  But, today is Monday and as usual…we do the Mash.   Monday Monster Mash is… Read more »