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2011, 2017

Tues, Nov 21st

By |November 20th, 2017|Categories: Random|Tags: |0 Comments

A big B Day shout out to Nick GP!  No better way to celebrate your B Day then hitting a 40# full snatch PR at 155!!!!!!!  This guy has been on fire the last 6 months in here.  It is without question the year of Pomo.  You couldn’t find a nicer guy then Nick.  THis guy is positive in every situation, whether things are up or down.  Nick works his ass off too.  There was a time, not to long ago, when Nick could not even Snatch an empty barbell.  Fast forward a little over a year and he is throwing around 155!  It has been very rewarding to sit back and watch this guy develop as an athlete.  Happy B Day Pomo! Damn we had some PR’s today.  To many to mention but I got to give some love to Troy M with a 30# Pr at 205 and Becky S chasing a PR for a long time and got it at 98#! We have a fun challenge coming at you tomorrow, you really have to game this thing!

A) Coaches Choice Warm Up

B) 8 Min to warm up Back Squat (no more then 5 reps at a time)

C) 60 sec to complete 20 reps Back Squat (you only get one shot.  You must stop at 60 sec.  If you do not get 20 reps post how many reps you got on board.  The goal is to finish 20 reps.  Move quick and get low.  Your partner will count reps and look at depth if it is not below parallel it does not count.

warm up shoulders 4 min

D) 8 Min EMOM

2 Touch N GO Push Press (no re-bend)

E) “The Black Widow”

12 Min AMRAP

36 Double Unders

12 Chest to Bar Pull-ups

6 Front Squat 165/113

3 Shoulder to Overhead 165/113

Post squat weight/reps, Highest Push Press weight, rounds

1911, 2017

Mon, Nov 20th

By |November 19th, 2017|Categories: Random|Tags: |0 Comments

So we will have a slightly adjusted schedule for this week.  We will be open Thanksgiving for one WOD at 9:30am.  Friday will be adjusted to have two opportunities to get in the box.  We will have a 9:30am class Friday mornings and a 4:30pm open box.  All else will be the same.  The 38 North X Mas bonanza will be held at Coach Urban, Nick, Hannah, and Marco’s home in West Petaluma on Dec 16th.  We will be repeating last years theme of Ugly Christmas Sweater/outfit.  I will be grabbing a keg and a number of handles of booze from Costco.  Please bring some food to share and any booze/drinks you want to add to the mix.  The goal is to get back to the Buckhorn for karaoke that night.  Lets make it fun, lets make it memorable, and let’s make it weird.  You guys never fail to make this night a great one.  Looking forward to seeing ALL of you there.  More details to come.  A big shout out to one of our athletes Natalie D, who has started her own business!  Natalie has been Microblading for some time now and felt it was the right time to start her own thing.  For those of you who don’t know, and I didn’t, Microblading is a form of permanent makeup for eyebrows done with featherlike strokes that mimic hair. Natalie tells me it is innovative and exciting and she would love to tell you more about it if you’re interested. You can find me on Instagram at BladedTattsbyNat or call text 707.364.2552.  Give that girl a call!  You guys have been crushing these PR’s all month so I might as well give you another opportunity.  Christmas came early!  Have fun and if you are feeling it push that weight, if not get a good Snatch session in!

A) 2 Min Assault/row

3 min rotate every 20 sec

PVC Overhead Squat

Ring Rows

Wallfacing Handstand hold

jog 1 min

B) 20 minutes to Establish a One Rep Max Full Snatch

C) “The Pick 6”

9 Min Ladder

2,4,6,8,10,12,14,16,18,20 ect

Burpee’s to 6′

Hanging Dumbell Snatch 50/35 (alt arms)

1711, 2017

Sat, Nov 18th

By |November 17th, 2017|Categories: Random|Tags: |0 Comments

Short and sweet, see you all tomorrow!

A) 38 North Stretch

B) Core Session

C) “The Zippo”

2 Rounds

4 Min to Run 200 then AMRAP of

24 Double Unders

12 Kettle Swings

6 Burpee to 6′

2 Min Rest

4 min to Run 200 then AMRAP of

12 Wallballs 20/14

9 Front Squats 95/65

6 Ring Dips

2 Min Rest

1611, 2017

Friday, Nov 17th

By |November 16th, 2017|Categories: Random|Tags: |0 Comments

From what I hear Ally did one hell of a job at the gymnastics workshop tonight.  If you have not made a workshop yet make sure you do when it comes up again.  We will be having another workshop next month stay tuned for dates.  Fun to see so many heavy snatches in that EMOM today.  Big shout out to Andrew I who hit a 10# Full Snatch PR at 195!  You will see an increase in chest to Bar and regular pulls in the upcoming months.  These are movements that we all need work in so make sure to make it in when they are programmed.  Do not touch ground with plates on deadlift tomorrow, range of motion should stop about 3-4 inches above ground.  See you tomorrow!

A) 2 Min Assault/row

3 min/20 sec rotating

Barbell Good Morning

Lateral Box Step up

Handstand Hold

1 Min Jog

B) Every 1:30 x 12 sets

1st-30 sec Tempo(3 sec on way down) single leg barbell Romanian Deadlift (Right)

2nd-30 sec Tempo(3 sec) single leg barbell Romanian Deadlift (Left)

3rd-4 Tempo Strict handstand Push-ups (4 sec on way down) if you can’t do these strict kip up and tempo down or scale to tempo strict dumbell press

C) “The Sink Hole”

8 Rounds

20 Sec Max Effort Hang Clean 135/95

10 sec rest

20 Sec Box Jump up and over 24/20

10 Sec Rest

20 Sec Dumbell Shoulder to Overhead 45/30

10 Sec Rest

1511, 2017

Thurs, Nov 16th

By |November 15th, 2017|Categories: Random|Tags: |0 Comments

Another lung burner today.  The 9:30 couldn’t put a sentence together fro about 3 minutes after that WOD today.  Got some overhead squats, pulls, and full snatch coming at you tomorrow!  This is a sprint tomorrow, if you don’t have great C2B pulls I would strongly suggest scaling to regular pulls.

A) Coaches Choice

B) 6 Min EMOM

1st-35 Sec Kettlebell Waiters Carry (right)

2nd-35 Sec Kettlebell Waiters Carry (Left)

C) 10 Min EMOM

1 Full Snatch

D) “The Bullet”

7 Min Ladder

2,4,6,8,10,12,14,ect

Overhead Squat 95/65

Chest 2 bar Pull-ups

1411, 2017

Wed, Nov 15th

By |November 14th, 2017|Categories: Random|Tags: |0 Comments

Big effort on that WOD all day.  A bunch of 5 round scores which was great to see.  Push Jerk was looking good as well.  Another lung burner tomorrow.

A) 2 min assult/row

20 sec rotate for 3 min

Handstand Hold

Ring Row

Supinated Bar Hang

1 min jog

B) Every 1:30 x 8 sets

1st-30 sec AMRAP Dumbell Bench Press

2nd-3 Tempo Weighted Strict Pull-ups (4 sec on way down

C) “The Revival”

4 Rounds

Running Clock

1 Min Wallballs 20/14

1 Min Burpee’s to the top of 45# plate(hips open)

1 Min Toes 2 Bar

1 Min Assault for Cal

1 Min Rest

Post each round separate

1311, 2017

Tues, Nov 14th

By |November 13th, 2017|Categories: Random|Tags: |0 Comments

I didn’t see all the Pr’s tonight because I wasn’t coaching but I am sure plenty were had.  One PR I did see, was a special one.  For those of you who don’t know Erica OB is pregnant.  For those of you who don’t know Erica OB Pr’d her Front Squat at 203# tonight!  That is all.

A) Coaches Choice

B) Every 2 Min x 7 Sets

Power Clean+Push Jerk+Push Jerk

C) “The Car Wash”

12 Min AMRAP

21 Kettle Swings

15 Overhead Walking Lunges 45/25

9 Power Clean 155/103

1211, 2017

Mon, Nov 13th

By |November 12th, 2017|Categories: Random|Tags: |0 Comments

Mark your calendars for Sat Dec 16th, the 38 North X-Mas party is back!  If you didn’t make it last year, be sure to get there this year.  Details to follow but the date is set!  I talked to Leanne and she said the box was full for “The Seven” on Veterans day.  Stoked so many got down to the box to get after that one.  Another PR attempt tomorrow.  Like I said last week, if you are feeling it, keep bumping up in weight on the squat.  If not, don’t force it.  Take the correct path to a PR, don’t burn out before your heavy rep.  Take a min of 2-2:30 min rest between heavy reps.  Excited to see what you all do tomorrow!

A) 2 Min Row/Assault

Rotate every 20 sec for 3 min

Light Dumbell Front Squats

Lateral Box Step Up

Inch Worms

1 Min Jog

B) 20 Min to Establish One Rep Max Front Squat

C) “11.1”

10 Min AMRAP

30 Double Unders

15 Power Snatch 75/55

1011, 2017

Sat, Nov 11th

By |November 10th, 2017|Categories: Random|Tags: |0 Comments

I want to say a personal thank you to every veteran that has served this Country, continues to serve this Country, or gave their lives serving this Country.  I have no comprehension of the devotion and complete selflessness it takes to to put your life on the line to protect the lives of people you have not even met.  All I can say to each and everyone of these men and women who have taken this oath is thank you.  I love this Country and the freedoms that we share living in it, I know these freedoms would not be what they are today without the commitment all of our veterans have made to protect them.  In honor of Veterans everywhere will be completing the “The Seven”.  It is one I have wanted to program for a while and there is no better day for this beast then Veterans day.  Scale Appropriately.  If there is a large number of athletes pair up with someone to share equipment.

“The Seven”

Seven rounds for time of:
7 Handstand push-ups(scale to games push up or dumbell strict press)
7 Thruster’s 135/95
7 Knees to elbows
7  Deadlift 245/165
7 Burpees
7 Kettlebell swings
7 Pull-ups

911, 2017

Fri, Nov 10th

By |November 9th, 2017|Categories: Random|Tags: |0 Comments

Blogging from the road, sorry if I miss anyones B Day the next two days.  We will be hitting a hero WOD Sat in honor of Veterans day, a WOD I have wanted to program for a while.  Try to get down and honor those that have protected this country we love!

  A) 2 Min Assault/row

3 min rotating movements of 20 sec

PVC Overhead Squat

Handstand Hold

high knees around rig

1 min jog

B) 14 min to establish a heavy Split Jerk

C) “The Chalupa”

30-20-10

Assault Cals (if assault is taken complete 35-25-15 Row cals

Box Jump up and Over 24/20

Overhead Squat 95/65