Photo Friday!!!

In the words of Matt Brown, it has been another fine week here at NorCal!  We have seen LOT’s of folks hit new PR’s (personal records) in dead lift, push press, back squat and front squat!  Nothing gets us coaches more fired up than seeing folks make progress, that is why we are here.  Speaking of PR’s many of you have heard Baby Pearl is making great progress and we will continue to keep you updated until they are back home with us.  Have a wonderful weekend you all and great work this week!                                                           Spiderman crawls “Help…me” “don’t mind me” 2 time drink dropper Cool down stretching dead lift form 6am Crew single leg action T-Spine Mobility Awkward Mobility Sisters :-) The “Star Fish” Comp Class post workout Orange Crush Blue Ballerz Pure NorCal Gold 2015 Spring Challenge Seated Hip Rotations Perfect marriage ;-) More PR’s single leg work Top 3 teams having Fun Sarah nailing dead lift ring work with 9am... read more

Baby Pearl Update

Over the past 12 days NorCal has shown more support than anyone could ever ask for.  Thank you from all of us here at NorCal!  We have raised more than $30,000.00 with help from SO many people inside and outside the community.  This money will help Sarah and Grayson give their daughter the care she needs.  We have had TONS of people ask for a baby Pearl update, so here it is.  Straight from mom and dad. Hi NorCalers!! We miss you all so much and wanted to get you an update on little Pearl. I’m writing this, using only my left thumb on my phone with Pearl sleeping in the other arm, so this might not be very long! First of all, we really want to thank all of you for your support. It’s come from you all in great big tidal waves in so many different ways, all of which leave us feeling really blown away and so lucky to have landed with you in Chico. You’ve all become family to us and the support you’ve shown us through this tough time has given us a whole bunch of extra well-trained shoulders to lean on. It has been the single greatest show of community support Grayson and I have ever experienced. It’s very humbling and really shows the capacity of the human heart. We’re so lucky and happy to know you all! Ok, enough about that and on to Pearl!!  Pearl has shown us what a strong, smart, and healthy little girl she is. We’re so so happy to be her parents! She’s helping us get through... read more

Pineapple Mango Jicama Salsa

As the temperature starts to rise, I find myself wanting to eat “cool” foods so I thought I would share one of my favorite “cool” recipes from Paleo Slow Cooking with you. You can enjoy this Pineapple Mango Jicama Salsa over chicken or pork or keep it as a simple side dish. Either way you really can’t go wrong with this one. Enjoy! Pineapple Mango Jicama Salsa Ingredients: 1 fresh pineapple, cored, peeled and chopped 1 fresh mango, peeled and chopped 1 small jicama, peeled and chopped 1/4 cup diced cilantro Juice of 1 lime Directions: Chop the cored and peeled pineapple into bite-sized chunks, and place the pieces in a large bowl. Peel, slice, and chop the mango and jicama into bite-sized pieces and place then in the bowl with the pineapple. Add the cilantro and lime juice, mix well and... read more

Movement Monday: Hinge Row

Are those pesky pull-ups not getting any better? It can happen to the best of us. Lets take a step back and look at our options for improving our upper body pulling strength. Unfortunately, grabbing a few resistance bands wont “fix” our pulling problems (it’ll certainly make them easier, but side stepping the issue isn’t true to the NorCal philosophy). Enter Hinge Row! The purpose of this row is to incorporate more scapular movement and lat activation into our pulls. If you find yourself stuck on pull-ups, try adding some hinge rows to the strength component of your workout or ask a coach for a couple tips. When we’re hinge rowing looking for a few things: Rings with Knees Bent and Feet Flat on Floor Palms Facing In Lay Back So Chest is Facing Up and Arms are Long Squeeze Shoulder Blades Together Hinge at Waist While Pulling Elbows Back and Continuing to Pull from Between Shoulder Blades Top Position: Torso is Straight Up and Down with Full Scapulae Retraction and 90 Degree Elbow Bend Lower Back Down to Long... read more

NorCal Movie and Photo Friday!

Hello NorCalers!  It’s been another fine week at the gym.  Just wanted to remind everyone there is no classes this Saturday due to the 4th Annual NorCal Spring Team Challenge.  We would love for you all to come out and support the athletes competing.  Sarah and Jesse from Spine Chiropractic will be there, whom I highly recommend to see when you need adjustments.  If you haven’t had a massage by Whitney or Ben I highly recommend checking them out as well from Built for Bodywork. Jenny Skibo from Passion for Life Photography will also be there doing what she does best! Check out the newest NorCal video below: And here are some great pics from this week at the... read more

Max Week Starting Monday, April 20th…ARE YOU READY?!?

We will be finding a heavy single (1RM or PR) next week.  We are testing ourselves to see if we have improved in any of our three strength lifts this cycle:  Back Squat, Deadlift and Push Press.  We’ll have a big chart on the wall by the water cooler, so please make sure to write your numbers down.  It would also be a good idea to write your 1 Rep Max numbers down in your gym journal, take a picture of the chart or log it somewhere in your phone for future reference. A gym journal is a great way to not only track your main lifts but also your max numbers for secondary movements like push-ups, pull-ups, etc.  Matt has been testing us in Speed & Agility on things like broad jumps and our 100m sprint times and it’s nice to have some sort of weekly test so we know where we currently sit and have a goal to hit in the future.  Which brings up some questions for you all…what are some exercises that you’d like to test and re-test periodically?  What are your goals besides gaining a little more strength each cycle on our main lifts? We are going to designate the whiteboard to the left of the office door as our “GOALS” board starting next week.  I’d like for all of you to start thinking about your fitness goals inside/outside the gym.  This will also help us with programming for the next cycle.  We can’t promise we will be able to cover everything, but we will try our darnedest to include some of your... read more

Spartan Race Announcement

The time has come to officially announce we will be putting together a team for the Spartan Race July 18th!  The race will take place at AT&T park in San Francisco home of the Giants.  In the past we have done mud runs and have had large teams and tons of fun! To join our team click HERE and select Team NORCAL from the drop down menu during registration.  We will have shirts designed for our team and anyone that registers on our team will get one.  We have signed up for the 11:15am time slot and as of now we will all be going in the same heat!  The race is 3.1 miles with 20-22 obstacles and from what we have gathered we will be running A LOT of stairs. The coaches are in and we have our local Spartan guys Sean and Ben joining us.  Lastly I know a few folks have already asked about a running/Spartan workshop and we are working on putting this together.  Let us know if you have any questions!  We will release more details as we get closer to the... read more

Photo Friday!

Hey NorCalers, Hope you enjoyed the rain earlier this week but don’t forget to get outside this weekend and enjoy this beautiful spring! Here are a couple quick reminders of upcoming events for NorCal! April 18th is our Spring Challenge beginning at 9am. All are welcome and encouraged to cheer on your gym mates! April 27th is the latest OnRamp: Click Here to sign up for our 7am or 6:30PM courses Lastly, here are a few pics for you to sift through and enjoy Check out these distances! Nice work guys Bruce is working on his single arm pass throughs while he signs into... read more

Thrive Market

Have you heard of Thrive Market? Think Costco meets Amazon….carrying a huge variety of organic and natural products at wholesale prices! Thrive caries over 2,500 of the highest quality food, supplements, personal care, and beauty products. Best of all they are delivered right to your door. I personally love that Thrive has a huge paleo and gluten free selection. I’m not much of a shopper….I like my farmers market time but honestly loath the trips to the grocery store. I just placed my first order and I am hopeful that this will save me multiple trips to the grocery store in the future. New members receive 15% off your first purchase. You can click HERE to check out all the amazing different products. Also, there is a little contest happening over HERE via Robb Wolf where you can win a $500 shopping spree on Thrive and lots more. This contest ends April 8th at midnight, so don’t... read more

Movement Monday: The Perfect Stretch

1st Position of Perfect Stretch 2nd Position of Perfect Stretch 3rd Position of Perfect Stretch The Perfect Stretch.  Sounds amazing just by the title alone.  But believe me, it is in fact one of the best dynamic stretches you can perform for warming up the lower body.  Whether you are doing plyometrics, running drills, strength training, or straight up conditioning, this movement can warm up many muscle groups in a very short period of time.  To be done properly follow the instructions below: 1.  Step forward with the left leg and hug the right knee up to the chest trying to stand as tall as possible with chest upright. 2.  Step the right leg forward into a lunge stretch with the back leg straight- right knee over right ankle. 3.  Straighten the right leg and lift the hips high into the air. 4.  Make an effort to keep the back foot and hip squared forward driving the back heel towards the ground. 5.  Fold forward over the right leg. 6.  Stand tall and hug the left knee to the chest- repeating steps 1-5 on the left... read more

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