Summer Wrap up Challenge - Last Week!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE








Posted on March 27, 2014

NorCal CrossFit Mar. 31st 2014


Santa Claras Open Awards: Coda Brown (absent) (Spirit), Ron Renwick (MVP) and Melissa Gartner (Rookie). Nice one guys!

 NorCal Endurance Schedule Change and Club info update

NC Endurance will be adding a second class on Monday & Wednesday nights at 6:00pm to 7:30pm.

In addition, the current 5pm class on M&W will be moving to 5:30pm-7:00pm.

The NC Endurance program focuses on developing a more robust and efficient aerobic energy system. Plus, we will teach you the skill of running. You will learn the proper warm-up, dynamic drills, and biomechanics to avoid injury. NC Endurance will transform your approach and opinion of running. We will give you in-depth knowledge and training methodologies to develop your speed, endurance, and efficiency to become a better athlete. Our goal is to develop your resistance to fatigue for any activity.

* All of the NC Endurance classes will be co-coached by Chris Hinshaw and Joey Toney.

The monthly cost for NorCal members is $35/mo.

The non-member's cost is $50/mo.

The classes will be capped at 20 athletes.

The classes are held at the Foothill Community College track in Los Altos Hills.

For more information, contact Coach Chris at or visit the NC Endurance blog 

About Coach Chris

A former All American collegiate swimmer and an experienced professional triathlete with top international finishes including a 2nd place overall finish at the Hawaiian Ironman World Championships, 2-time member of Team USA at the Hawaiian Ironman, 2nd place overall finish at the Ironman World Championships in Canada, and a 1st place overall finish at Ironman Brazil. Coach Chris has been a CrossFit athlete for 5+ years. He specializes in endurance coaching for the CrossFit athlete. Chris is a CrossFit Level 1 trainer, CrossFit Competitor Course certified, NC Lab Scientist, and coach at NorCal CrossFit. Chris is the endurance coach to more than a dozen 2013 Games athletes including Jason, Garret, Dan, Neal, Lindsey, Alessandra, and Camille.

About Assistant Coach Joey Toney

As a high school freshman, Joey joined the track team as a way of getting out of PE. That year he only competed in the long jump because he did not want to work too hard. Haha! At the end of that year, he placed 2nd in League, qualified for Sectionals, and got hooked on track and field. By his senior year, he also competed in hurdles and the 400m becoming League Champion, Central Coast Section Finalist, and State Finalist. At UCSB Joey became a decathlete become an NCAA Division 1 Academic All-American. Joey’s competitive running career ended 10 years ago with a torn hamstring. CrossFit has helped to restore Joey’s physical health and he is now focused on competing as a master in the pentathlon (200m, long jump, discus, javelin, 1500m). He is currently focused on hitting the All-American standard and winning the Pacific Regional for the pentathlon.

Testing week 

Now that the Open is over (phew!) we are going to take a step back and re-evaluate where we are as a community moving forward for the next part of the year. We set goals and use evaluations for most aspects of our life, so why not for our health and fitness too!

You might have noticed the fitness levels posters in your gyms recently; well, this week we are going to see where you are all at in relation to these parameters. Keep in mind that this is just a simple way we have chosen to measure your performance, giving you something to work towards if you choose. We have taken a set of movement/workouts/lifts that we feel encompass everything we believe tests a balanced athlete and created levels for them. You must achieve at least 100% of each category to fall under that level.

Here are a few examples of how it works:

* If I achieve 4/4 for advanced level 5 for gymnastics then I will fall under that category. If I only achieve 2/4, then I will be categorised under Intermediate level 4 (depending on whether I achieve 4/4 for that category).

* If I achieve 4/4 for advanced level 5 for gymnastics BUT 4/5 for Firebreather level 7 for weightlifting, then you are still classified as advanced level 5 overall. You can only be classified as your lowest score.

The above example is extreme, but many people may experience similar situations where they are better at one category than the other. This is exactly what this tool is for, to identify any weaknesses you may have in certain areas and start tackling them with some supplemental work.

This is also a great time to start using Workout Inbox if you don't already. They have recently updated their performance section of the app, and it is an excellent way to keep track of your results, PR's and everything else performance related.


Testing 1: Weightlifting/Bodyweight

Back Squat




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Summer Wrap up Challenge - Last Week!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE