Posted by Katie on July 03, 2009
Here’s a little shout out to Ryan and Jarred, who won the Mudskipper event this past weekend!
The event was put on by Beyond Fitness and Trailhead Adventures in Paradise, and it benefited California Vocations. California Vocations Inc. (CVI) is a non-profit organization dedicated to providing residential and vocational support to developmentally disabled individuals 18 years and older.
Ryan and Jarred crushed this event, in the advanced level! The event looked like this: bike 2 miles, run through the tires, run 1.25 miles, walk the balance beam, bike, climb the wall, run, do the tires, bike, do the balance beam, run, climb the wall, bike, do the tires, run, wait for your partner and do the mud skipping together. They won the event with a time of 1 hour 24 minutes...crushing the competition!!!!! They even beat the team that won the basic level....GO CROSSFIT!
Just a reminder: No 9AM class this Saturday. Have a fantastic 4th of July!
Posted by Natalie on July 02, 2009
Do you ever finish a work-out and feel like you just need a little extra help to master a certain skill?
Or maybe you have some additional questions about nutrition that you’d like answered. Sometimes we all like a little personal attention! Supplementing your weekly group classes with a personal training session can help you to fine tune your lifts, master the kipping pull-up, gain more experience with O-Lifting, or get some tips to run or row more efficiently. Working with a trainer on an individual basis will give you the chance to work towards your goal on the goal board--and take away some drills that you can bring with you in the group class to help improve your progress.
We’ve got several clients who love the group class--but also want that extra attention from an individual training session. You can work individually--or grab some friends and work in a group of two or three. Talk to a trainer today--and start working towards achieving those 6th month goals! Check out clients Danielle and Heather--who attend Elements classes--but also do a session each week of personal training to focus on specific skills.
And....by request: NEW FRIDAY 7AM CLASS! Starting tomorrow 
Posted by Natalie on June 30, 2009
You’ve done 300 M repeats, a 500 M for time.....you even did 1000M in “Jackie”....but a 2000M Row! You’ve got to be kidding! Nope! Of course not....this is CrossFit.
Rowing, if done correctly, can yield a much higher energy output then running. What the heck does that mean?? Well, for those of you who did the 2K row today--you probably know that it means that rowing taxes multiple muscle groups simultaneously...not to mention the consequential impact all that muscle contraction has on your cardiovascular and respiratory systems! Check out our folks rowing in today’s classes:
Those last two pics are of our top gal and guy rowers for today. Chrystal rowed the 2K in just over 8 minutes, while Luke pulled it in 7:15!
Are you wondering how you compare to the global CrossFit community? Check out the rowing records from the CrossFit Trophy Case. Where do you stand? Also--take a look at these links to some quick videos about rowing technique and rowing flaws posted on the main CrossFit site.
Posted by Natalie on June 29, 2009
That we changed our Tuesday and Wednesday 1/2 hour WOD only classes to a full 1 hour Elements?
Come get some slightly cooler 
gym time in the evening! We now offer an Elements class at 6:30PM Monday-Thursday. Sarah will continue to teach the Monday and Thursday class, while Chrissy will come on to teach on Tuesday, and Cindy will continue to take the Wednesday. Check out some of our folks sweatin’ through a WOD on Friday....800 M run, followed by 30 swings and 30 sit-ups....3 rounds! Anyone still complaining about not running enough??
Posted by Eric on June 28, 2009
The Saturday Elements crew got in a nice little butt kickin’ before the triple digit heat set in!
We welcomed traveling Crossfitter Matt M. of San Francisco CrossFit to the heat of Chico in fine fashion by showing him a few gymnastics moves to practice, as well as a few rounds of 400m runs & wall balls. Everyone did a great job & when they were all done with the WOD all they wanted to do was “hang” around for the finisher! Check out the crew below.
Also--just a heads up--there will NOT be a Saturday Elements class on July 4th! So plan your work-outs this week accordingly!
Posted by Natalie on June 25, 2009
Our CrossFit Kids program started in May and we are moving into our third month of action. We’ve have two different age groups--12 and older, and age 5-11.
Each CrossFit Kids session is a 1/2 hour in length. Kids will spend the first few minutes getting warm and working on motor development skills. We’ll then spend some time reviewing or teaching a common crossfit skill, like the squat or standing press. We use PVC (or light weights for the older kids) when we put the kids through a 3-8 minute WOD. We ALWAYS finish with game---this is CrossFit Kids!
Check out the game we played on Tuesday---"Car and Driver”. One partner was blindfolded while the other partner safely ‘drove’ them through the gym and used verbal cues to have them perform a crossfit skill. Take a look at our group having fun!
Contact or today for more information about our CrossFit Kids Program!
Posted by Natalie on June 24, 2009
Three weeks ago we added an Olympic lifting class to our weekly schedule--Mondays @ 5:15, and Tuesday and Thursday @ 10AM. The classes have been popular for folks wanting to get some technical work on the Olympic Lifts.
The Olympic lifts include the Clean and Jerk, and the Snatch. Catalyst Athletics is a great resource for more info about the Olympic Lifts. Join us in a class next week and you’ll receive awesome coaching from Nicki that will improve your O-lifting skills--which ultimately means more power to kick ass in the WODs. This week Johnny S. has a new PR with an 80 kg (176#) clean and jerk. Rock on Johnny--all of your focus is paying off!
New next week--we’ll be making our Tuesday and Wednesday 1/2 hour WOD class into a full 1 hour Elements class! Come join the party!
Posted by Natalie on June 23, 2009
We’ve had lots of folks ask for a good resource for grass fed beef--preferably local. We’ve got two connections to share with you that will hopefully get you started and keep you stocked in the months to come.
The first resource is for Barbarosa Ranchers, out of Red Bluff. Check out their price sheet for details on packages of beef, lamb, chicken and pork. The product will have a Chico pick-up location as well. Mike S.--one of our Level 1 clients purchased the $100 package of beef and said that he was able to fit it into his regular freezer in his house.
The second resource is for Striking A Livestock out of Vina. Check out the pricing info for beef that will be ready in May/June of 2010. Amber at Striking A is doing a Speical First Time Offer that includes free delivery in Chico. Contact her at . She needs to get a tally of how much beef to reserve---so get your order in soon for next year.
Two great options--one for now, one for later! Get on board with grass-fed, locally raised beef!
And a quick shout out to Jim L. and Carlos M.---who both climbed the rope with no feet today--for the first time! AWESOME! Check ‘em out!
Posted by Natalie on June 22, 2009
You know what a birthday means at CrossFit!! A killer WOD.
Today was Lee’s birthday--and even though he was still recovering from his Pirate Themed Birthday Bash on Sunday, he managed make it to the gym today for a birthday beatin’. Katie put him through a dose of snatches and overhead squats...with a bit of running just for good measure. Happy Birthday Lee--we hope you had a great day--and we’re glad you came to share it with us at CrossFit NorCal! On a side note, check out the solid pirate decorating...Shawn G. is a master with masking tape and he and his crew are available for your next party 
Also---click here to check out the great photos Dain took at our “Jackie-Off” competition with South Brooklyn! These are awesome Dain--thanks for posting!
Posted by Nicki on June 21, 2009
The athletes of CrossFit NorCal bested the South Brooklyn folks (by 29 min!) in this months affiliate challenge “Jackie”! We had a great turnout and some phenomenal performances by our athletes!
We broke it down to the Top 3 Men/Women times as Rx’d and the Top 3 Men/Women times scaled, as well as a sum total of the Top 20 Rx’d times from each gym.
Here are the numbers:
CrossFit NorCal Results
Top 3 Men Rx’d
John Fragoso 6:05
Glen Cordoza 6:21
Jerrad Fisher 6:29
Top 3 Women Rx’d
Vanessa Lambert 7:33
Katie DeLuca 8:20
Natalie Taylor & Nicki Violetti 8:23
No Men competed in the scaled division
Top 3 Women Scaled
Julie Rix 10:25
Amy Piper 12:16
Gina Vanderjack 12:54
Sum of Top 20 athletes (all Rx’d)
2.67 hours / 160.46 min/ 9628 seconds
CrossFit South Brooklyn Results
Top 3 Men Rx’d
Jeremy Fisher 7:07
Leonid Rosenburg 7:09
David Osorio 7:29
Top 3 Women Rx’d
Brandy Monge 11:20
Anne Williams 11:36
Nicole Shannon 12:20
Top 3 Men Scaled
Tushar Shah 8:57
Adam Pomata 9:23
Matt Ufford 13:14
Top 3 Women Scaled
Charlotte Kaiser 10:18
Sarah Haskins 10:55
Bethany Benzur 11:40
Sum of top 20 athletes (all Rx’d)
3.16 hours / 189.72 minutes / 11383 seconds
Stay tuned for the next CFNC versus CFSBK challenge: 1-1-1 Back squat! We’ll see which gym can move more weight with 3 attempts at a 1RM!
OH! And check out this updated board with our new gym records for JACKIE! Great job everyone!
