800 Meter Newbies

With the Mud Run coming up, you all may notice a bit more running in the programming.  That’s not because we don’t like you guys…or because we want to make you suffer in this 100+ degree weather…it’s because we want to win the race…ha!  Just kidding…really it’s because a bit of running will do all of us good and help to prep us for the run!

Last Saturday if you were in Low Intensity you got to experience a bit of running, skipping, jumping that I programmed.  The workout (which I am posting because it can easily be done at home, at a park or wherever you want to do it) went as follows.

800m Run/Lunge Fence Line (about 75m)/Skip Back/20 GOOD Pushups

600m Run/Broad Jump Fence Line/Skip Back/20 GOOD Push Press

400m Run/Skaters Fence Line/Skip Back/20 GOOD Pullups or Body Rows


The class rocked it!  I have to highlight a few women specifically who ran their FIRST “Baja and back” (800m)!!!  I didn’t realize it was their first until after the class was over.  These women took off with the rest of the class and did as I asked…maybe with a  bit of doubt in their heads and there may have been a whine or two…but they crushed it and ran the whole thing!  SO SO SO proud of each of you…HUGE accomplishment.  Be proud of yourself!

Back Row Left to Right: Katelyn Williams., Kathy Williams., Sharon Bolden-Schleh, Amanda Ellis/Front Row Left to Right: Melissa Cafferata, Erna Friedeberg

Comment with what you’ve done recently in the gym for the FIRST time!!  And don’t forget to sign up for the Mud Run September 15th…It’s going to be a blast!!!

Written by Jenny

Jenny LaBaw has been an athlete her entire life. As a 3-sport collegiate athlete, she competed in soccer, indoor and outdoor track and field. Post college she found her need for competition fulfilled through endurance running races anywhere from 5K’s to marathons. Her competitive drive led her to CrossFit in 2010 where she started training to compete at the elite level. In 2011, her first year competing in CrossFit, Jenny placed 2nd at the Northern California Regionals earning herself a spot to The 2011 Reebok CrossFit Games where she gained the title as the 6th Fittest Woman on Earth. In 2012 she improved her regional standings, taking 1st in Northern California and once again a spot to The Reebok CrossFit Games. Injury took her out of the 2013 season, but is working hard at returning to the Reebok CrossFit Games in 2014. Although, she enjoys competing, Jenny's true love is being outdoors mountain biking, hiking, waterskiing, snow skiing, camping and more with her boyfriend, Marcus and two yellow labs, Ziggy and Pogo. With her love for sport and exercise, Jenny chose a career as a personal trainer so she could share her passion of health and fitness with others. Attending Cornell College, she earned her Bachelor of Arts degree in Physical Education with an emphasis in Fitness and Wellness. Prior to Norcal, she has trained in gyms, private training studios, and coached soccer. Her 10+ years of coaching experience has allowed her to work directly with a wide variety of people from children trying to discover their coordination to adults wanting to shed a few pounds to professional athletes looking to be the best in the world. No matter what walk of life you are coming to her from, her mission is to make you realize your potential and help get you there. She will prove to you that you can be stronger, more fit, and healthier than you think you can be. With her inspiration, motivation and dedication, she will challenge your body, encourage your mind, and help you to develop and maintain a healthy lifestyle. Jenny will help you be your best!

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  1. Susanna

    Got to the top of the rope for the first time; I walked with a pep in my step for the rest of the day.

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