Core to Extremity

How many of you often are cued on your movements from the coaches to “squeeze your glutes” or “tighten your abs” or “keep ribs to hips” or “stay locked in”?  As a coach I feel like that is probably my most consistently used cueing during classes.  In fact with the group that takes 7am class, we jokingly decided that if you keep your glutes tight...
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Rocky’s B-Day Extravaganza!

On Friday morning at 7 AM we were so excited Rocky made it in for his 31st birthday!  Cheers and shouts could be heard all morning!  I did give him the opportunity to pick one movement he loved, and guess which movement it was….?  He choose burpees!  Everyone’s favorite.  Workout details consisted of: 31 DB Push Press 31 DB Front Squat 31 KTE (Strict of course!) 31 Burpees! Here...
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Tips for a Happy Healthy Holiday.

The holidays are coming! The holidays are coming! The holidays are coming!   Oh wait, they’re here. THEY’RE HERE?!!? Quick…3,2,1 GO!! SHOP FOR UNESSICERRY GIFTS!! MAKE SURE YOU WAIT TIL THE LAST MINUTE! BE GUILTED INTO EATING FOODS THAT MAKE YOU SICK! BE UNHAPPY BECAUSE NOW YOU ARE SICK! STRESS ABOUT ALL THE THINGS!!!!!! AMPRAP: 30 days.   This wouldn’t...
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Paleo Challenge Update

The official weigh in, measurements, and photo’s will be next Saturday, December 8th from 9:30-11:30am. The time slots will be posted on the white board today. Please email chrissy@norcalsc.com if you have any questions. I look forward to seeing all of the participants next Saturday and I am really excited to help you stay on track this holiday season!
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Happy Birthday Tim S.

On Monday the level 1 class celebrated Tim’s 45th birthday in style! The lucky crew that showed up got to celebrate with Tim with the following workout: 45 mountain climbers then three rounds of: 15 plate cleans, 15 plyo push ups. Followed up with 45 mountain climbers and 45 burpees! Happy Birthday Tim we hope you had a wonderful day and thanks for sharing a part of your special day with us...
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To Kip or Not to Kip…That is the Question

How many of you want to learn how to do a kipping pull up?  Or a kipping Muscle Up?  Or a kipping handstand-push up?  Or kipping knee to elbows?  Now…how many of you can do 10 strict pull ups, 10 strict dips, 10 strict HSPU, and 10 strict knee to elbows (actually getting your knee to your elbow)?  If you can’t EASILY do the each of the movements without swinging or swaying or...
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Monday Motivation

“This is the beginning of a new day. God has given me this day to use as I will. I can waste it or use it for good. What I do today is important, because I am exchanging a day of my life for it. When tomorrow comes, this day will be gone forever, leaving in its place something that I have traded for it. I want it to be gain, not loss; good not evil; success not failure; in order that I...
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