White Walls

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AWESOME ARTICLE ABOUT GUSTAVO ON THE GAMES SITE!!!   Check out the article! CLICK HERE!!   Nc Lab. Week 29. Saturday.   7 Rounds 1 Min Airdyne 1 Min Row 1 Min Ski Erg   10 MIN EMOM Hang Squat Snatch Overhead Squat Hang Squat Snatch Overhead Squat Hang Squat Snatch Overhead Squat   Tabata… Read more »

10,000 Hours/Meters

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A little squatting session in Jason’s garage….   Blowout Track Workout The NC Lab crew got serious on their running this week.  Everyone (aka Coach Chris) felt they needed a blowout workout in order to redirect their focus from the CrossFit Open and onto the CrossFit Regionals.   The Blowout Workout:  5 x 2000m  … Read more »

It Takes Two

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Making sure to get in the run time…even when away from home.     How often do you work out when you are out of town?  Most people following this site will probably say “a lot”.  But either way, just remember…doing SOMETHING will always make you feel better after travel or long meetings than doing… Read more »

The Show

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Garret, Jason, Lauren and Rich at the Ranch with Dave last week.     NC Lab. Week 29. Wednesday.   Bench Press 10-10-5-5-5-3-3-3 Heavy   Behind the Neck Snatch Grip Press 10-10-10   3 Rounds 50 Wall Balls 20/14 40 KB Swings 2/1.5 30 Ring Dips Rest 2 Min        

Lights Out

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Power was out for about 40 Min at the gym today during the storm…   Didn’t slow us down a bit.   Our crew today was HUGE.  So many of our trainers and friends at NorCal CrossFit around, happy the Open is over, and ready to get back to training more “normal”.  Hope you made… Read more »

Mathematics

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Gustavo went on quite the adventure to visit a local gym in Puerto Vallarta.         So, the Open is over.  Now what do we do?  It depends.  If you qualified for Regionals you need to look forward and fill in holes that you still feel might hurt you when the workouts get… Read more »

Motorin…

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So proud of Jason last night…showing us how it’s done for 14.5!! They made it look WAY too easy!!   Photo courtesy of games.crossfit.com.   Hope everyone got to tune in to check out 14.5 last night!  So amazing to watch 5 CrossFit champs make such a burtal workout look SO EASY!!  Whenever you are… Read more »

Frozen

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Tonight you will see Jason Khalipa being a BEAST competing in 14.5…. So for now….enjoy him as we know him. He literally had no idea we were filming that.  So classic.   Make sure you get to the Games Site tonight to see Jason throw down with Rich, Graham, Annie and Sam!!   And here… Read more »

Chickasaw

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Our friend and BADASS Michelle Kinney.  Currently 9th WORLDWIDE in the Open! Trying to reach out to some of our other friends and amazing athletes in the community to give you guys some idea of how these other beasts are training as well.  Michelle was 8th at last years Games and has been spending this… Read more »

Paid In Full

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Some people just know how to push.     This picture was taken right after Pat finished the classic CrossFit workout “Nancy”.  I believe his time was 10:41 !!  He REALLY went for it that day.  Not all athletes possess the ability to push themselves to this level of exhaustion…even the good ones.  I think… Read more »