We made some delicious crepes today on a live zoom chat with Katleen. She’s been perfecting her crepe recipe for a while and shared her secrets with us. They were delicious. The recipe Kat used is below. She had to convert it from French to English and metric to our measuring. It turned out perfect. … Read more »
All of this from NC running on sugar wod Nuno Costa Coaching Track: NCC Running Date: Wednesday, Mar 18, 2020 Warm Up #2 15-20 Minutes Please don’t skip the warm-up, it’s greatly important to making sure you are ready to attack the workouts! Athletes Notes Here’s a great way to get warm/ready for your running… Read more »
First off, sorry for the delay in getting this info on the website. It’s been a crazy ride the last week. Things have been changing rapidly regarding COVID-19 and the steps we were and are taking to ensure the safety of and best experience for our members. We posted yesterday morning on social media that… Read more »
Monday March 16 “Spice Girl” 21 Power cleans (95/65) 3 Rounds of 5 strict pullups+10 pushups+15 squats 21 Front squats (95/65) 3 Rounds of “strict Cindy” 21 Squat cleans (95/65 Rent 3×15 sec Ring support hold 3×15 V-ups The clean weight should be light. You should be able to get that first set in… Read more »
As everyone knows, things are rapidly changing in San Diego in anticipation of the corona virus and the impact it will have on our community. What we’ve already done:Earlier this week we implemented additional cleaning measures at the gym. The gym is being mopped and disinfected daily. All coaches are wiping down high touch surfaces during… Read more »
Monday March 9 DB bench press 3×10 “Overkill” 21-15-9: Double Dumbell Power Cleans (50/35) Box Jump Overs (30/24) Double-Dumbbell Front Squats (50/35) Toes to Bar Rent 3×20 sec ring hold 3×30 sec hollow rock Great work on the squats last week. We deload this week and we’ll have some more lifting next week. Our focus… Read more »
Monday March 2 Power snatch 5 every 2 minx10 min 3rds 500 Row 14 DB Clean and Jerk 1 Rope Clinb Rent 3×10 strict pullups 3×1 min hollow rocks On today’s power snatch, we have a longer rest interval. Start at 70% and go up by feel. The focus is always on moving well. Send… Read more »
Monday February 24 TTB skills! “Black and Tan” 3 Rounds: 9 DB Front Squats 50.35 7 Toes to Bar 5 Lateral Barbell Burpees 400m run 3 Rounds: 9 DB Front Squats 50/35 7 Toes to Bar 5 Lateral Barbell Burpees 400m run 3 Rounds: 9 DB Front Squats 50/35) 7 Toes to Bar 5 Lateral… Read more »
Monday February 17 TTB skills “Foot Locker” 5 Rounds: 9 Toes to Bar 15 Wallballs (20/14) Directly Into… 5 Rounds: 9 Power Snatches (75/55) 15 Overhead Squats (75/55) The goal of today is to get comfortable with TTB and overhead squats. Both require a lot of shoulder mobility. That will be the focus at the… Read more »
Monday February 10 “Dead Space” On the 5:00 x 4 Rounds: 7 Power Snatches (135/95) 15/12 Calorie Assault Bike/Row 7 Overhead Squats (135/95) 20 x 10 Meter Shuttle Runs We don’t work change of direction very often. Its still an important part of fitness. Outside, 2 squares is 10m. The idea is you go as… Read more »
