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We are a group of personal trainers committed to helping our clients achieve not only their fitness goals, but far beyond what they imagined possible. Our training not only delivers remarkable results, but is fun too! As personal trainers, we work closely with our clients to understand their personal goals and ensure their success.
Think back to your first CrossFit work-out....remember how good you felt (it’s fun when it’s done!)?
We are excited to welcome 10 new clients to CrossFit Norcal. They will be starting our On-Ramp class that begins Monday Oct. 6th at 7AM. The On-Ramp class is designed to introduce folks to the basic movements of CrossFit while progressively increasing the work-out intensity. After 12 sessions, clients will be prepared to join our Elements classes. If you happen to see a new CrossFitter tomorrow AM--give them a high five and share a story about your first experience with CrossFit...I know they’ll appreciate the encouragement!
Our business and the community of athletes we train is much like a large family. Love, sweat, maybe a little bit of blood (too many pullups) and some occasional tears. Everyone pushes hard, everyone shares in the joys and successes and even the sorrows and frustrations. So, I’m going to share…
My grandfather died this morning. He had been battling prostate cancer for several years and we knew it was getting close. Still, nothing really prepares you to lose someone you love.
Things I loved and admired about my grandfather: he was a great listener, an amazingly eloquent orator, he was loving and kind, always asked questions about what we were up to, had great insights into life, and other than my mom was one of the only worthy opponents in cribbage. He was the loving patriarch in my ginormous family and he will be dearly missed.
I want to share some pictures from early in June…my sister and I with my Grandpa and one with Chrissy showing Grandpa pictures from her ultrasound. She’s due any day now and there will be a new little CrossFitter in our gym…life comes full circle.
I have become—out of necessity—a crock-pot junkie. Several years ago my Mom dumped hers on me—you all know the one—it is an awful shade of 1980’s brown, and peeling from the side is a faded, baked-on strip of masking tape with our last name. As if anyone else would take home this lovely piece of cookware?
I was new to the “make-a-meal-ahead” system of cooking…and to be honest—didn’t really buy it. Who wants to prep a whole meal the night before—after you’ve just finished prepping and cleaning from a meal you just ate? So—in all its splendor—the crock-pot stayed in the cupboard.
Jump a few years forward—several moves, career changes, and scheduling chaos. I had a new crock-pot & new enthusiasm to have dinner ready for me when I walk in the door… I decided I would give it a second shot. I have made Sunday night my night to prep food for the week. That includes getting Monday’s dinner in the crock-pot too!
Here is the first of several crock-pot recipes to come…for this one I thank Trader Joe’s!
1 pork loin, 2 jars of Trader Joes’ Cacciatore Simmer sauce, chopped garlic and onion, sautéed veggies of your choice.
On Sunday night I chop the garlic and onion and sauté over high heat for a minute or two. Add the pork loin and brown on all sides for 4-5 minutes. Throw it all in the crock pot and stick it in the fridge. In the morning, dump the two jars of TJ’s Cacciatore sauce on top—and set the crock pot for low and cook for 8-10 hours.
In the evening, sauté your favorite veggies. Shred the pork loin in the sauce, and the serve on top of your veggies. I used zucchini and red bell pepper, and then grated a bit of fresh Parmesan on top. The sauce has just the right amount of tang—and the pork loin is super tender. I love it when I can eat within 15 minutes of walking in the door!
What is your favorite CrossFit approved Crock-pot recipe?
When was the last time you “played?” Play is an essential part of the human experience, one that unfortunately is all too often forgotten once we do that silly little thing called “grow up.”
It is vitally important to interject some play activities into your training. Folks invariably get too focused on regimentation and volume, i.e. I need to do more, more, more!
While having goals and a plan for achieving them is a must, it is crucial also to be leisurely, relax, and play! The folks that are successful at maintaining a playful approach to their training and their lives are happier and more successful across the board.
We had some fun playing around on the baccar ladder on Monday night. Check out some pics!
If you don’t, you should! Aimee is a national champion weightlifter who is coming to Chico in a couple of weeks with Greg Everett (anybody remember him?) for one of the best weightlifting seminars one could possibly attend. If you are interested in the Olympic lifts (Clean & Jerk and Snatch) this seminar is a must! Get more details here.
Natalie and I with Aimee in Portland this past spring!
Great job to all of our athletes that participated in the Fight Gone Bad fundraiser...We had a great turnout! We had 3 females make it over the 300 mark (Katie, Natalie and Vanessa) which is totally kick ass! Congrats to Katie DeLuca with our top female score of 315 and John Fragoso with our top male score of 346.
I also want to acknowledge two folks that I pestered into signing up (almost against their will!) who did absolutely amazing: Seana Velasco and David Howard. You two dug deep and had great performances...congrats!
Also, thank you to all of you that came to watch and cheer and those of you that volunteered to help! Patrick took all of the awesome photos and Beth was our video gal! Thank you both! Also thanks to Anne and Heather for working the rower transition...that was a huge help!
It was a great day with some great performances! My only regret is that we didn’t get a group photo at the end! BUMMER!
Below are two of my favorite facial expressions that we caught on camera! More pics in the gallery!
Just what is it about our lives that makes eating healthy seemingly impossible? “Healthy” is of course a relative term— but in the CrossFit world that means eating meat and veggies, nuts and seeds, some fruit, little starch, and no sugar. It also means eating REAL food. Real high QUALITY food. Not the fake stuff that comes in a wrapper and has been processed to the point that it is void of real nutritional value.
Just how do you do that when life gets in the way?
Here’s how I do it—and though my schedule isn’t as crazy as some—I am still away from my house from 7AM-7PM.
On Sunday I hard boil a dozen eggs and grill a few chicken breasts and a package of chicken sausage. This is how I manage to get quality protein at every meal—I plan ahead!
Each evening after dinner I pack for the next day. I pack 3 ‘meals’—about 2 zone blocks each. My typical meal is—as crossfit nutrition prescribes—quality protein, and veggies. I also get some fruit in for a post work out snack. I keep a bag of almonds in my desk at work--to munch on during the day if needed.
Check out my lunch for tomorrow: Two hard boiled eggs, sliced raw veggies and hummus, deli ham (sliced for easy eating in the car!), a cheese stick, and dinner left-overs—broccoli & Chicken stirfry with a peanut sauce. In the AM while my coffee is brewing, I pack my containers and my water bottle all into my handy Lulu lemon bag-turned-lunch-box, and I am out the door in under 5 minutes.
The reality is—you gotta eat and you gotta feed your family. So stop being lazy and make it happen. No excuses. You will feel better, you will perform better, and you’ll get the results that you want out of CrossFit.
I challenge all of you to leave a comment—share a tip—tell us how you make eating healthy happen in your life!
Allright folks...as per the event rules all athletes must register by tonight in order to compete in Saturday’s event. Also, in order to receive an event t-shirt all registered athletes must raise a minimum of $150 in donations by 5pm Saturday Sept 27th. So let’s get moving! We are about the halfway mark for our team’s fundraising goal of $10,000. It’s time to full court press!
Check in will be at 10:00am and the first heat will begin at 10:15 and continue until all athletes are finished. With 22 registered athletes thus far we will likely run 5 heats. I will send all participants an email on Friday with your heat number and approximate start time. We should finish up around 1pm or so.
If you aren’t participating, please feel free to make a donation to an athlete who is behind on his or her fundraising efforts. Also, spectators are welcome, so feel free to come watch one of the craziest and most heinous of workouts!
Check out this great video from last year’s Fight Gone Bad fundraiser done by Jeremy Thiel of CrossFit Central!
That’s all it takes to get the results you’re after. Whether you’re chasing pull-ups, rope climbs, a double bodyweight deadlift or that ever desired six pack it all comes down to that extra degree of effort.
Check out this great little video I found via John Burch from CrossFit Los Angeles.
http://www.212movie.com
What is your primary short-term movement/fitness-related goal (to be achieved by December 31, 2008)?
CrossFit for Firefighters Phase1 Two sessions:
Oct 4th 9am-1pm
Oct 5th 1pm-5pm
Learn the fundamental skills needed to make CrossFit a safe, fun, and effective strength and conditioning program for the fire station. Cost is $100 if you sign up before Sept 30th and $125 afterwards. Sign up now!
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Next On Ramp Class! Oct 6 - Oct 31 MWF 7am
Are you ready to start doing CrossFit? The On Ramp class is our beginner’s class and is specifically designed to prepare active, healthy individuals who are new to the CrossFit movements for our ongoing group CrossFit classes. Cost is $199 if you sign up before Sept 30th and $225 afterwards. Click here to sign up now!
Upcoming Events
Olympic Weightlifting seminar October 18-19
This seminar features weightlifting coach extraordinaire Greg Everett and National Champion weightlifter Aimee Anaya and is a must for anyone serious about improving their technique and ability to coach the Olympic lifts. Click here for more info and to register!
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CrossFit Running and Endurance certification November 22-23
Spend 2 days with POSE certified running coach Brian MacKenzie! Brian has successfully used CrossFit as the cornerstone of his programming for endurance athletes, while supplementing sport. His athletes train sometimes a third of what the norm train with superior results.
Click here for more info and to register!
My journey with Natalie Taylor began when my seven year old patted my tummy and told me I was blubbery. Ouch! My goal when I met with Natalie was to get in shape. She developed my program based on my fitness level at that time. I always felt encouraged and I found that I really liked learning how to use my body correctly. I have also gained strength, while learning proper form, so that I can do day to day tasks without injury. I was able to help my husband lift our big gas bar-be-cue off the deck, it was easy and I didn’t get hurt. When I do yard work I don’t suffer the usual aches and pains of the past. I no longer wake up each morning feeling sore and stiff. I have never felt better in my forties! I cannot say enough about the great experience I have had working out at CrossFit NorCal with Natalie! I encourage anyone who wants to really get in shape to contact her today. What are you waiting for?
~ Seana Velasco
In an attempt to slow and possibly, to some extent, even reverse the ravages of time to my aging body, and to hopefully improve my golf game, I put myself into the capable hands of Robb Wolf at NorCal Strength & Conditioning. After a relatively short time, I was happy to note an increase in both strength and flexibility to the point that distance, accuracy, consistency and endurance had all measurably improved. Now if I could only putt.
“I have immediately noticed the results, especially in my agility, strength, power and speed. I am fitter than I ever have been. Robb, Nicki and Greg are extremely knowledgeable about exercise and nutrition.”
