My 7am Trifecta

I’m taking advantage of this blog post to brag about 3 phenomenal women that are members of our Norcal family.  Anne Yates, Heather Senske, and Mary Ann Bachus are 3 of the most positive, hard working, enthusiastic people I know.  You may recognize them from taking classes with them (typically the morning crew).  But, I am lucky enough to be greeted by their smiling faces every Tuesday and Thursday morning at 7am for our private training sessions…what a great way to start your day, let me tell you!  If you don’t know these ladies, please take time to introduce yourself to them next time you see them in the gym…your day will be better because of it! :)

Here is a bit more about each of them.


Anne Yates:

How long have you been training at Norcal SC?
I started with Robb and Nicki in the the old gym in 2008 and took a year off in 2009. But started working with Natalie in the fall of 2010 and have been at Norcal ever since. 
What is your favorite movement?  Least favorite?
My favorite movement are squats, weighted or unweighted. My least favorite are pull-ups.
What achievement at the gym are you most proud?
Right now I have two achievements that I am most proud, climbing to the top of the rope and getting faster on the rower.
What is your current performance goal?
 My current performance goal is to do 3 unassisted pull-ups. 

Heather Senske:

How long have you been training at Norcal SC?
After some serious prompting from two special people, I decided to check out Norcal.  I’m a relative newbie and started in October of 2010. I had the pleasure of working with Natalie for the first year and now the honor of Jenny nudging me forward.  Not to mention the other two amazing women I have to chase all over the place each week!  I knew I was in the right place as familiar faces emerged and I reconnected with long time friends.
What is your favorite movement?  Least favorite?
I love kettle bell swings and ball slams….they make me hurt every time.  As far as dislikes…well, I love to run and everything (ha ha ha….), but I have recently discovered ‘man makers’. Now that’s a special movement for sure.
What achievement at the gym are you most proud?
The amazing thing about my Norcal experience is that picking one achievement is practically impossible. Each time I meet a milestone and push past it, I realize that most of my limitations are merely perceived.  Once I approach my trepidation and step through my fears, the possibilities and accomplishments seem to come one after the other ….so I guess being able to say that makes me proud, but more importantly is life changing.
What is your current performance goal?
Someday I am going to do a pull up….and it’s a long way to pull up.  But mostly, continue to gain the comprehensive strength that I’ve established, while at the same time growing the confidence that makes it possible.

Mary Ann Bachus:

How long have you been training at Norcal SC?
 I started 4 years ago with Robb and Nicki in the old gym.
What is your favorite movement?  Least favorite?
My favorite movement is walking lunges (good for knees, butt, flexibility).  My least favorite is the crab walk.
What achievement at the gym are you most proud?
So far I’m most proud of being able to climb the rope.
What is your current performance goal?
My currant performance goal is to be healthy enough to compete in Nationals and World’s Triathlon’s this year and finish in the top 5.  Hopefully being able to do a good run.

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!

Meet our other coaches.


  1. Matt B
    Matt B

    These 3 ladies are great! I love them! Good luck reaching your goals ladies!

  2. Mona Dagy

    Great job ladies. Keep Jenny on her toes!

  3. Susanna

    Heather and Mary Ann are bad-ass cyclists too – and they are dearly missed in my morning Spinning class. Though, I must confess, I’d choose Norcal over Spinning any day! Even though I knew about NorCal for a long time, it was Heather’s take on her experience here that convinced me to give it a try (“I am working with this trainer,” she said, “and I am doing all of these new things; I am sore in ways I’ve never though possible”).

  4. Laura (Anne's kid)

    Way to go Mom!

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