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A few workouts from Mr Sherwood for your weekend pleasure…


NCLab. Week 46. Saturday.


5 Rounds

400 Meter Run

5 Front Squats 185/125

5 Muscle Ups


Rest 10 Min



Power Snatch 155/105

GHD Sit Up



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A proud Coach Chris after Cami was crowned “Fittest on Earth”



Speaking of Coach Chris…he’s back at programming for all of you…




NCLab. Week 46. Friday.


Swim Workout:

1×200 warm-up

3×150 kick w/ fins w/30 rest

6×100 w/ pull buoy (paddles are optional) w/ 30sec rest

9×50 swim (25 easy/25 sprint) w/ 30sec rest

1×300 w/ fins (alternate 50 swim/50 kick)

1×100 warm-down

Total:  2100


Run Workout:

6 rounds:  800m moderate paced run, 200m row (sprint), 10x OH (35/25lbs) jumping split lunges

No rest between rounds


***Lindsey Valenzuela and I did this workout last Thursday and the OH lunges crushed me.  And Lindsey breezed through the workout.


Row Workout:

Row 1min easy, row 1min at a pace 20sec/500m slower than your 1000m PR pace, row 1min easy, next min row 1sec/500m faster than opening min pace, row 1min easy, next min row 1sec/500m faster than previous effort, row 1min easy….  Continue until your times are now longer descending by 1sec/500m.


Airdyne/Assault Bike Workout:

5 rounds

15sec max effort with 30sec easy spin

30sec sprint with 60sec easy spin

60sec hard with 2min easy spin

1min rest between rounds

One Response to “Proven”

  1. Chef


    That lab was epic. It completely destroyed me and I didn’t even have an air dyne bike! It was great though, so keep them coming!! One question I did have about these types of labs are, are we supposed to be doing them one after another? Or is there a rest period alotted prior to starting a new one?

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Jason crushing the Sprint Sled event



As we all get home and try to get back into the swing of things….have fun with a few workouts from


NCLab.  Week 46. Thursday.


Hang Power Snatch



Try to find your 5 rep max.


10 Rounds for time

15 Push Ups

100 Meter Sprint


Assess which workout at the Games you would have placed the WORST in.  Come up with a plan of attack to fix that hole.


2 Responses to “Home”

  1. Irvin Smalls

    Hey guys, i was curious to see if ya’ll ever do any individualized programming/coaching and if so, how far off is that from the programming that ya’ll post on the lab? I really like the grinders and ya’ll post.

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TeamNC 1 Rep Max Deadlift Faces from the Games. 

Deaflift Face



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 about TeamNC written by one of our NorCal members. 

Team Norcal

By: Cynthia Jolicoeur

The Norcal team came together midway through the 2014 Open. Former individual Games competitors Pat Barber and Miranda Oldroyd, and Games Team member Tamaryn (Taz) Barber, were joined by Norcal coach and former pro baseball player Alex Rollin, Norcal coach Cheryl Licon, and box members Nick Zambruno and Jen Cadmus (both collegiate Division 1 swimmers) and Elliot Waite.

All the team members are well-rounded CrossFit generalists, with no one being a specialist. “We don’t have ‘the lifter’ and ‘the gymnast’ and ‘the runner’. What you will see is everybody being able to do everything,” Oldroyd observed.

“They are an extraordinarily athletic and fit team,” said former Navy SEAL, Pat Sherwood.

Pat Barber noted that more than anything else, the team needed to spend time just being together, learning how to communicate, and how to relate to each other. “Physically we had the ability from Day One, but emotionally we’ve developed, we’ve matured 100% as a team, and I think that separates us from a lot of teams out there.”

Regular work with sports psychologist Adam Saucedo has helped the team build their communications skills and strong bonds of trust. A tortuous evening spent working with Sherwood in a BUD/S-inspired “time under tension and in misery” helped the team develop and test their resilience, leadership, communications skills and problem-solving abilities.

Physical development

With so many coaches and Games-level athletes on the team, a major question was what programming to use to prepare the team for Regionals and the Games. The team reached out to Tommy Hackenbruck and Michael Cazayoux, of the 2012 and 2013 Affiliate Cup winners, Hack’s Pack Ute. The programming has been crushing, said Pat Barber, but doing it together has made it fun. Oldroyd noted, “We’ve all kind of suffered through it together and it’s made us even stronger and more confident.”

“The programming has been excellent,” said Rollin, adding, “Our goal is to win that Affiliate Cup. We wouldn’t train as hard as we do if our goal was just to hang out and have fun. We want to make a push for it.”

The high-volume, physically demanding programming has helped the team come together. “It’s been an incredible experience for all of us; it’s definitely brought us all together,” noted Rollin. “We’ve put ourselves in situations where very rarely are we ever comfortable and having to work through that together has been huge.”

The team has also worked with endurance coach Chris Hinshaw, training at the track, in the hills, and at the beach. Hinshaw considers the team to be well balanced and well prepared for the Games’ multi-day, multiple workout endurance experience.

He is particularly enthusiastic about the 6-Mile Relay Run. “This two miles is a true endurance event. Any CrossFit athlete can fake their way through a fast mile; it’s not very far. They’re so strong from an anaerobic standpoint that they can make it happen. But two miles? That’s a real endurance event and people are going to suffer, really suffer. By having a pair, it’s going to make it even more challenging.

Hinshaw believes that the teams who will succeed are the ones that are closely matched. The Norcal team is one of those: they’d been running with well-matched partners already, with a male pair, a female pair, and a mixed pair. And, said Hinshaw, the communication between those pairs is solid, with teammates working together well even when fatigued. “I think they’ll do really well.”

Mental preparation

An unusual part of Team Norcal’s preparation was an evening spent with Sherwood, who put them through several hours of high-stress training similar to BUD/S, requiring the team to work together and make decisions under physical duress and time pressure.

Sherwood’s goal was to cause stress any way he could, to disrupt the team flow and process, and to get the team to bicker and break down. In unfamiliar surroundings, under time pressure and in extremely uncomfortable circumstances, the team performed well.

“I was pretty pleased,” said Sherwood. “They appear to be a solid team that has good leadership. They communicate. They got on each other’s nerves here and there but I would have been shocked if they didn’t, because that’s perfectly normal.” Most significant he said, was that “In very short order after they got frustrated or let me get under their skin or the evolution did something to them, they would talk it out amongst themselves, figure out what they needed to do to get back on course, and get themselves back on course. That was a really good sign.”

The evening with Sherwood was a one-time event, but sessions with sports psychologist Saucedo are a regular part of both training and competition for the team.

The team worked on communications skills, including how to talk to each other, how to give feedback in the moment, and how to evaluate both their own and their teammates’ performances. They brainstormed scenarios they might encounter both in training and in competition, created plans so they knew how they wanted to react, and practiced their skills through role-playing. The goal, said Saucedo, is to help them stay centered if those situations arise.

Their sessions paid off during Regionals, when one team member missed all of his snatches during Event 1. “They did a really good job being able to stay focused on what was in their control and ultimately react in a way that was going to help them get through that process,” observed Saucedo.

It turned out to be a pivotal moment for the team. “We didn’t expect to find ourselves in the position that we did after the snatch event,” said Oldroyd. ”In hindsight we agreed that it was a really good thing to have happen because we came together as a team and it forced us to overcome adversity as a team, as opposed to just having a comfortable spot in the top 3 all weekend.”

They clearly demonstrated an ability to fight, and to come back after a bad event. “I think there are very few people who can come back from being way down and not lose their composure, not fight amongst the team, not blame people. And that is going to be a huge strength for them,” Hinshaw agreed.

The team set up an evaluation process prior to the competition, and working with Saucedo was an integral and important part of the team’s days at Regionals. Saucedo met with team members to evaluate the team’s performance, regroup, and prepare for the next events. “They were able to understand the things they did well versus the things they needed to improve on, to build their awareness around their performance that day, and then close that chapter and focus on the next day as a fresh slate.” He’ll be on hand to work with the team at the Games as well.


With only two months between the end of the Open and the Regional competition, the team worked hard to shift from working individually to working together. Members had to learn to set aside their individual preferences and to be open to working in different ways.

“They’ve put a lot of work into self-managing,” said team manager Jonji Barber. “They’re all leaders in their own right and they’re all phenomenal athletes, so to see them come together, and at times check their ego to make it all happen is really impressive.”

Initially, the team focused on why each person wanted to be on the team and what was important to them. They shared what they expected from each other, what they wanted to provide for the team, and what they wanted others to do for them, said team alternate Waite. “We got out in the open stuff that you usually don’t talk about in a normal practice. It was cool. It definitely made us come together.”

Saucedo encouraged the team to find ways to expand their relationships outside of training sessions. Given the diverse composition and time availability of the team, staying connected outside of training time could have been a challenge, but this savvy, Silicon Valley-based team has developed a team group text session that goes “all day long” with jokes and personal messages along with logistical and training content, said Oldroyd.

Zambruno remembered Sherwood saying that nothing brings people together like suffering and laughter. “You can’t have one without the other. If you have both, something special comes out of that,” he said.

Prospects, Strengths and challenges

Sherwood believes that as a young team with limited Games experience, just dealing with the atmosphere may be challenging. “It’s the lights, the camera, the action, the stress. All those factors that you can’t replicate in your gym and you can’t really replicate at Regionals.”

Their biggest hurdle is that even though they’re a talented team, they’re an inexperienced team, he said. “I think that they need to bring calmness and grace under pressure to Carson, and that could be one of their greatest assets.”

Cadmus believes that the team’s biggest strength is their ability to adapt. “If you put us in a situation we’re going to adapt quickly and figure it out,” she stated.

The while each man on the team is a well-rounded athlete, Zambruno has an edge in swimming and running, Barber in short duration workouts and gymnastics, and Rollin in barbell movements and strength. The women are well-rounded too, with comparable abilities. “We’re all pretty good at all of it,” said Taz Barber.

Team alternate Licon said the team is excited about the workouts that have been announced. “Everything that we’ve seen so far, we’re pretty amped about. Because we don’t specialize, whatever is thrown at us we’ll be able to adapt to.”

“The balance of capabilities over the course of many workouts is where you really see our team shine,” Rollin agreed.



Caught up with Garret out in Miami and he has a fun one for you.


NC Lab. Week 46. Tuesday


20 Min EMOM alternating minutes of:

5 Power Cleans 185/125  

5 Back Squat 185/125 (No Rack) 


Rest about 10-20 minutes then…


4 Rounds For Time Of:

20 Shoulder To Overhead 115/75

3 Rope Climbs (15 Feet)

400M Run 

*Workout Courtesy of CrossFit DownTown Miami 


100 Sit-Ups For Time 


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TeamNC and Jason Killin’ it at the 2014 Reebok CrossFit Games 



Well, the 2014 Reebok CrossFit Games have come to an end and its time to start focusing on next year. Each time you compete it’s a learning experience, you take the good AND the bad and grow from it. Were excited to start working hard over the next year and come back even stronger! Who’s ready for the 2015 Games? Because your training starts now……


You thought we forgot about Sherwood’s Monday Monster Mash? I like to call this one “Workout ALL THE THINGS!”


NC Lab. Week 46. Tuesday


There are 10 work intervals. Each work interval has a 2 min cap, followed by 2 minutes of rest. Start with #1 and end with #10 you score is the “max reps” of  each interval.


1. 250M Row

10 Thrusters (135/95)

Max Rep Pull Ups


2.) 2 Rounds Of Cindy 

Max Rep Clean and Jerk 135/95 


3.) 20 Burpees 

Max Rep OH Squats 135/95


4.) 12 Squat Cleans 135/95

Max Rep HSPU


5.) Max Rep Squat Snatch 135/95


6.) 400M Run 

Max Rep Hang Power Clean 135/95


7.) 15 Front Squats 

Max Reps Muscle Ups


8.) 50 Air Squats 

Max Rep Jerks 135/95


9.) 50 Box Jumps 20″

Max Rep Deadlift 135/95


10.) 25 K2E 

Max Hang Power Snatch 135/95







6 Responses to “So Fresh And So Clean”

  1. Cheffren Canady

    To all the NCC staff and competitors! You guys killed it at the games! Also pumped Miranda is back to posting these labs…this one will hurt! Congrats again!

  2. Eugene Mirador

    NorCal born and raised. currently transplanted in the NW:

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Here They Go….




Alright guys, this will be the last post for the week. Jason and TeamNC couldn’t be more fired up about competing in Carson. They have put in countless hours, worked their asses off and feel ready and prepared for anything that’s thrown their way. We cant thank you all enough for all the love and support and don’t worry we’ll do you proud at the Games!


Be sure to check out our NC_LAB Instagram for updated’s on Jason and TeamNC.


Here is just a little taste of the Individuals world at the CrossFit Games …..


NC Lab. Week 45. Monday


For Time:

400M Run

18 Muscle-Ups 

400M Run 

15 Muscle-Ups

400M Run 

12 Muscle-Ups 


* Each time you break a set of muscle-ups you must run 200M


Rest 20-30 Min. Then…




CrossFit Games “Midline March” Workout 


3 Rounds For Time Of:

25 GHS Sit-Ups 

50-ft. Handstand Walk 

50-ft. OH Walking Lunges (155/115#)


2 Responses to “Its On Like Donkey Kong”

  1. Ryan

    Hey Lab crew get out there and kill it all the best. from all the Injustice Crossfit crew. been lovin the Crazy Monday Wods

  2. Nick

    Hey everyone! My name is Nick. I am a dedicated CrossFitter and a passionate sports fan. I recently launched a personal blog related to both CrossFit and sports in general. I would greatly appreciate any feedback you may have and would love to cover topics of your interest! Please check me out at and on Instagram @TheCanyonOfHeroes. Thanks so much!

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3 More days until the Games begin…



Love the seriousness on everyones face in the photo as they wait for the rest of TeamNC to finish up the workout.


Just a little heads up guys, tomorrow night will be our last post for the week. With so much of the crew competing and others going to support it’s going to be hectic and we want our full focus to be on the Games. As they release more info about the Games events later in the week, get together with a few of your buddies and throw down on what I can only imagine to be some gnarly workouts. But first, who’s ready for a little Monday Monster Mash??


NC Lab. Week 45. Monday 


For Time:

21 Thrusters 95/65

400M Run 

21 Pull-Ups

21 OH Squats 95/65

21 Pull-Ups 

400M Run 

21 Thrusters 95/65


Rest until the 25 min mark then…


5 Rounds of:

25 Sec. L-Sit 

3 Clean & Jerk 205/135 


Rest until the 45 min. mark then…


9-6-3 Reps of:

Hang Squat Snatch 135/95

Box Jumps 30/24

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Molly and her husband Adam helping Miranda prep for the Games 50′s chipper workout!



4 More Days….



NC Lab. Week 44. Sunday.


Build to a Heavy Complex Of:

2 Push Press/2 Push Jerk/2 Split jerk 

*Complete all 6 lifts before putting the bar down Workout

20 Min AMRAP Of:

3 Hang Squat Cleans 185/135

6 Strict Ring Dips 

9 Box Jumps 30/24

27 Double-Unders 


Tababta Hollow Rocks

*Your 10 seconds rest is regular sit-ups 






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Love this picture of Pat, Speal, and Jason at the 2011 CrossFit Games



CrossFit announced on Friday afternoon the  athletes will have to do a 100 yard sled push, TIWICE! What weight do you think will be on  the first 100 yard sled push? What about the second?


Here is a little taste of the Individuals events for this years games…..


NC Lab. Week 44. Saturday.


“The Triple 3″

3K Row

300 Double Unders

3 Mile Run 


Rest about 20 min then…


100 Yard Sled Push 

Rest 3 Min 

100 Yard Sled Push 


* Your first weight should be something you can move the sled for the whole 100 yards. For the second sled push you need to add double the plate weight. Coach Hinshaw said the sled work out is “ROUGH!”`



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Taz is ready to crush it at the Games with TeamNC.


 Oh man….A little throwback from the final event at the 2011 CrossFit Games. 


NC Lab. Week 44. Friday.


Complete as many reps as possible in 3 minutes of:

20 calorie Row
30 Wallball 20/14
20 Toes to bar
30 Box jumps 24/20
20 Kettle Bell Sumo-deadlit high-pull 108/72
30 Burpees
20 Shoulder to overhead 135/95
120 foot Sled pull, sled plus 165/115


Rest 1 Minute Then…


Complete as many reps as possible in 6 minutes of:

20 calorie Row 
30 Wallball 20/14
20 Toes to bar
30 Box jumps 24/20
20 Kettle Bell Sumo-deadlit high-pull 108/72
30 Burpees
20 Shoulder to overhead 135/95
120 foot Sled pull, sled plus 165/115


Rest 1 Minute Then…


For Time:

20 calorie Row 
30 Wallball 20/14
20 Toes to bar
30 Box jumps 24/20
20 Kettle Bell Sumo-deadlit high-pull 108/72
30 Burpees
20 Shoulder to overhead 135/95
120 foot Sled pull, sled plus 165/115


One Response to “Never Enough”

  1. Jaclyn

    That. Was. Awesome!!!!! As RX’d plus and extra few feet on the sled push bc I am horrible at math @ 20:09. Made it through the the 20 T2B on the first round; 10 high pulls the second round.

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