So Many K’s

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Having fun after a lot of running and rowing yesterday.  Cool to hang out with 4th in the 2013 Games, Alessandra Pichelli.       Last week, Coach Chris offered to provide custom programming for the  “Blowout” track workout that was recently performed by the NC Lab crew.  Not surprisingly, 63 of you sent email… Read more »

Get Up

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Jen Cadmus.  Team NC.     NC Lab. Week 30. Thursday.   Rest or Make Up   Coach Chris coming at you tomorrow.    

Freakazoid

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NorCal CrossFit’s Team for the 2014 Games Season….BOOM.     NorCal qualified 7 individual athletes to Regionals this year.  4 of them will be competing on the team.  Super excited to have NorCal potentially represent our crew at the Games this year!!   NC Lab. Week 30. Wednesday.   Back Squat 10 x 3  … Read more »

Self Destruction

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  Barber’s solo session in the garage.   The question was asked yesterday if we are going to start doing more double days now that we are prepping for Regionals.  The simple answer is yes.  We will try to post everything, but also we are all working on our own individual weaknesses and, again, are… Read more »

I Get the Job Done

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She is getting stronger every day…..watch out NorCal…   Work your weaknesses.   As we mentioned before, you may (should have) picked up on a few weaknesses that you have through your  ”Open experience”.  We program in a way where we are hitting a LOT of stuff pretty often.  But, if you have identified a… Read more »

Alvarez

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Workout today comes from the lady who just CRUSHED the Open in Northern Cali….Miss Margaux Alvarez.     Getting a chance to hang out with this great competitor this weekend for a seminar.  Thought since she just came in first in Northern California in the Open, she might know a thing or two about working… Read more »

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