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 »

Kevin

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  “RIP, brother.  Kevin Houston was one of the best SEALs I knew and a crazy/talented bastard on a 1000cc super bike.  He died 2 years ago.  I created a workout in his honor that I have done the last few years.  I will hit it tomorrow and suffer for him.  See you on the… Read more »

Pteradactyl

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  Another proud Coach Chris moment….trust us…you want to listen to what this guy has to say.   NC Lab. Week 47. Friday.   Track Workout 3 rounds: 3x600m with 45sec rest between efforts 5 min rest between rounds (perform 200m easy jog during 5min rest)   Workout Details:  Run 600m, rest 45sec, run 600m, rest… 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 »

Work

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JASON_KHALIPA_DOC_TEASER from Kevin Gosselin on Vimeo.   NC Lab.  Week 47.  Wednesday.   Make Up or Rest…   Work on something you suck at.   Here are some ideas…   Swim Handstand walk and hold practice Stretch and Mobilize Nothing super intense…just get out of your comfort zone a little  

Do the MASH

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  Here it is…this week’s Monday Monster Mash…     NCLab. Week 47.  Monday.   On a running clock   Begin at 0:00   15-12-9 Squat Clean 135/95 Push Jerk   Begin at 20:00   4 Rounds for Time 21 Wall  Ball 18 Pull Up 15 KB Swing 2/1.5 12 HSPU   Begin at 45:00… Read more »

It’s that Simple

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Garret….getting it in Miami style.   NCLab. Week 46. Sunday.   Find a heavy weight and do 7 sets of the complex   Power Snatch Behind the neck snatch grip push press x 2 Overhead Squat with 2 second pause at bottom x2   7 Rounds for Time 7 Power Snatch 155/105 14 GHD Sit… Read more »

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 »