The Way I Am

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  Jason and TeamNC in Santa Cruz, CA. working on some open water swim technique with the man, Coach Hinshaw.   Checked in with Jason to see what he has been up to lately….Enjoy.   NC Lab. Week 43. Tuesday.    10 MIN AMRAP OF: 30 Double Unders  3 Parallette HSPU    Rest about 5 min.    5 Rounds… Read more »

Molly Cool

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  Molly handstand walkin’ at Regionals    Molly Post Regionals/Injury Experience – “Yolo Drops From The Top” I spent most of my year leading up to regionals thinking, dreaming and wondering how the weekend would play out. Never in a million years did I ever think I would walk away (or “hop away” haha!) with… Read more »

Balls

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  NC Lab. Week 42. Sunday.   10 Min EMOM 3 Ground to Shoulder with D-Ball, Stone, or Sandbag 100/70 4 Bar Muscle Ups   Karen 150 Wall Balls for Time 20/14   20 Strict Muscle Ups not for time…for quality.  

Killin Em Softly

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  Pat….being Pat.   NC Lab.  Week 42. Saturday.   Weighted Pull Up 2-2-2-2-2-2   Front Squat with a 3 Sec Pause 2-2-2-2-2-2   Another fun one from Mr Sherwood   AMRAP 20 Min 3 Hang Power Cleans 185/125 6 Strict Ring Dips 9 Box Jumps 30/24 27 Double Unders  

Poor Me Another

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Garret dropped into CrossFit Soul and caught a workout with our good friends Danny and Joey.   Another one from Garret out in Miami….   NC. Lab. Week 42. Thursday    10 Min EMOM 5 Squat Snatch 155/105   Rest 5 minutes then…    10 Rounds for time of: 10 Wall Ball 20/14 10 KB Swings (70/53)… Read more »

oldROID

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 Miranda on the final event at the 2013 NorCal Regionals  Photo Courtesy of Rogue   A pretty amazing article was written about Miranda comparing her physique to those of the fitness and bodybuilding world. It’s become a running joke in the gym that Miranda is on the “juice” because of her ridiculous abs and amazing body. Truth… Read more »

God Loves Ugly

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Gustavo post Monster Mash workout today!   Today’s workout is another one from the crazy mind of Sherwood. Remember how valuable the work to rest ratio is. The rest might seem like a lot , but hit these workouts with max effort. Use your recovery and go after the next workout with the same amount… Read more »

Break Ya Neck

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Miranda ridin’ dirty 4 days post neck surgery.    Today’s marks 2 years since Miranda’s car accident. She came up with this workout last year  to commemorate all the scaling she had to do after having surgery on her neck. She took a total of 3 complete days off after her cervical fusion. So, in other words… Read more »

No Sleep Till Brooklyn

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27 Days until the CrossFit Games     NC. Lab. Week 41. Sunday   Front Squat Build to a heavy double with a 3 second pause at the bottom   Another one from Sherwood… 10 Rounds Of: 1 minute to completed 5 Front Squats 225/135 -from the floor 1 minute to complete 100M Sprint –… Read more »

Row, Row, Row Your Boat

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Jason and Garett at the 2013 CrossFit Games Half Marathon Row      NC. Lab. Week 41. Saturday  Throw your head phones on, turn up the music, do whatever it is you need to do…   60 Minute Row For Max Meters Yes, that’s right 1 hour of rowing : )