1 Year Anniversary Workout!

The rep scheme used was 15-12-9. Squats, body rows, and pushups sandwiched between two 200m runs. Their times ended up being 6:28 for Mark and 4:54 for Jason. They had just finished a lunge intensive workout, so this was their cool down:). Emily even joined in on the fun! Nice work you guys! Great to have you with us!

image

Share this post



Written by Katie

Katie DeLuca is a native of Durham and has been involved with sports for the majority of her life. In addition to playing basketball at both the high school and junior college level, she also has experience with Cross Country, volleyball, and softball. Although her hunger to compete is still strong, Katie yearned for more than what competitive sports had to offer, and after her 8th year of playing basketball, she made the transition from competitive athlete to coach. For the last five years, she has been under the tutelage of NorCal Strength and Conditioning gym owners and head coaches Robb Wolf and Nicki Violetti, honing her coaching skills and developing an ever increasing knowledge of fitness and nutrition. To help expand her knowledge of exercise and nutrition, Katie has attended several coaching seminars and has received numerous certifications, including: Paleo Solution Nutrition Certification through Robb Wolf, CrossFit Level 1 Certification, CrossFit Kids Certification, Olympic Weightlifting Certification through Catalyst Athletics, Kettle Bell Certification, and an ASEP Certification. To improve her understanding of barbell exercises, she worked with world-renowned strength and conditioning coach Mark Rippetoe and was featured in his bestselling DVD Starting Strength. With the goal to share her unique knowledge of exercise and nutrition with kids, DeLuca coached both basketball and volleyball summer camps, as well as helped train the Durham High School football team in strength and conditioning. Through her experience as an athlete and coach, she has developed a firm understanding of the Paleo diet, as well as zone requirements as it relates to weight loss and performance. And as a frequent contributor to the NorCal SC blog, she is always cooking up new Paleo friendly recipes to share with her clients and coaching staff. As a personal trainer, Katie maintains a positive attitude and keeps her clients performing at their best by programming challenging yet enjoyable workouts. With a keen eye for movement, she spends an ample amount of time dialing in technique, giving her clients the tools they need to reach their full potential. With a rich background in both competitive sports and general fitness, Katie is equipped with the necessary tools to coach a variety of clients. Whether your goal is to lose weight and get fit, or make gains in your respected sport, she is an excellent coach to have in your corner. Although Katie is currently working for her Bachelors degree in Kinesiology at Chico State, she is available in the morning and evening for private training sessions.

Meet our other coaches.

4 Comments

  1. Way to go Nephew and Nephew’s Father-in law.  You guys are doing great.

  2. That was the cool down!? Way to go guys!

  3. Thanks, Uncle Ry, your encouragement means a lot.

  4. Congrats guys! My anniversary is today as well, and it feels great!

Leave a Reply