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Here They Go….

Games

 

 

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

    Reply
  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 thecanyonofheroes.wordpress.com and on Instagram @TheCanyonOfHeroes. Thanks so much!

    Reply
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3 More days until the Games begin…

stare

 

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!

row

 

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 

 

CrossFit.com 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

games2011_mene7__patbarberchrisspeallerjasonkalipa_sled

 

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

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.

    Reply
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Elliot and Jen crushing some deads

Jen and El

 

 

Oh boy…..Another team event was announced for the Games, HEAVY DEADLIFTS!

 

NC Lab. Week 44. Thursday. 

 

OH Squat 

3-3-3-1-1-1

 

Deadlift 

3-3-3-1-1-1

 

Team 50′s 

For time complete:

50 Cal. Row

50 GHD Sit-Ups 

50 Wall Ball 30/20

50 Box Jump Overs 

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 The crew with a very RAD Aussie, Brandon Swan!

crew

Brandon Swan out of the Australian region has been getting ready for the games with Jason and TeamNC. Super solid dude, cant wait to see what he does at the Games in almost a week!!!

 

How excited are you guys for the Games workouts? Its been fun each day seeing to see what they throw our way. Here is a little taste of what the Team will be doing next week…

 

NC Lab. Week 44. Wednesday. 

 

2 Mile Run 

 

Rest about 20-30 Min. then…

 

12-9-6

Thruster 135/95

Bar Muscle Up 

 

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MO2

“Health: Work capacity across broad time, modal, and age domains. Fitness across the years of your life” – Greg Glassman. In the picture on the left I was Miranda was 23, very active and a personal trainer. Picture on the right was a couple weeks ago, 31 years old after almost 7 years of CrossFit. Yes, Miranda trains more than your average CrossFit participant, but its the only things to blame for this amazing transformation.

 

NC Lab. Week 44. Tuesday.

 

Rest or Make Up.

 

 

One Response to “9 More Days…”

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10 More Days…

JK

 

How are you guys liking the “Monday Monster Mash” workouts programmed by Sherwood? Remember these workouts are meant to be hit with ALL OUT effort on each one. The rest is there for you to be able to do this. If you have been skipping the rest you might be missing the stimulus it was intended for.

 

 

NC Lab. Week 44. Monday.

 

Monday Monster Mash 

 

10 Min. AMRAP Of:

20 Back Squats (185/125#)

10 Muscle Ups 

 

At the 20 Min Mark…

 

21-15-9

Power Clean 135/95

Burpee Over The Bar (Lateral)

 

At the 40 Min. Mark…

 

5 Rounds of:

10 Deadlifts 225/155

20 Wall Balls 20/14

 

 

 

One Response to “Things Are Looking Up”

  1. Austin

    I love the Monday mash workouts…they really helped me with my first competition where I had to do six workouts in one day.

    Reply
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We all know what Garrets feeling in this picture…that moment the workouts all over.

GF

 

“Training is a powerful metaphor for life….controlling your destiny with your own two hands thru very hard work. ” – Garret Fisher

 

 

Here is a little throwback for your Sunday afternoon.

 

NC Lab. Week 43. Sunday.

(Originally posted on November 23rd. week 10) 

 

Choose a Squat…

Back, Front or Overhead

Work up to a pretty heavy set of 3

 

While you are working up to that heavy set of 3

Work heavy sets of 3 Strict Press

 

Make sure you get at least 5 sets of each that are pretty heavy for you.

 

EMOM 20 Min

Odd: Row for Calories 20/15

Even: 5 Defecit HSPU on Paralettes

 

Later:

5 Rounds…each round is:

AMRAP 3 MIn

6 Chest to Bar Pull Ups

6 Burpees with a jump OVER the box 24/20

Rest 1 min

 

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