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2704, 2017

Fri, April 28th

By |April 27th, 2017|Categories: Random|Tags: |0 Comments

Two B Day shout out’s tonight.  First is Coach Jordan!  I can’t imagine this community without Jordan coaching in it.  With a combination of patience, knowledge, and passion this young lady has a watchful eye and a connection with every athlete she coach’s.  Jordan has a strong desire to have her athletes learn and succeed at 38 North and even after all these years still has excitement in her voice when speaking about what her athletes did for the day.  Even with some personal injury challenges over these last couple years Coach Jordan has never let it come stand between her and the sport of CrossFit, and words can’t describe the respect I have for this selflessness.  Thank you for continuing to bless this community each Monday with your coaching and passion Jordan!  Next up is Dan C.  Dan has been an instrumental part of this community from the day he walked though our doors.  If there is one thing that I can count on it is that Dan C will be a part of any and everything we do in this community.  Dan’s journey to health has been just as impressive as his involvement in this community.  I have seen this young man shed LB’s while stacking those LB’s back on his lifts.  In fact I think Dan just hit a 300+ pound back Squat on Monday!  I think Dan got the present he wanted for his beloved Redskin’s with Jonathan Allen falling all the way down to 17 for them.   It has been great having you a part of 38 North Danny!  Make sure to keep that back flat on the dead’s do not go up in weight if it rounds.  Don’t move around a bunch in the WOD stay in one spot and transition quickly.  Start each AMRAP with Pull-ups.  Overhand grip for Deads.

Every 3 min x 6 sets complete

3 Tempo Romanian Deadlifts with 4 sec to bottom position(6 inches below knees)

“Sour Milk”

4 Rounds

3 Min AMRAP

3 Chest to Bar Pull-ups (scale to kip or Ring Rows)

6 Burpee’s to Stand

9 Wallballs 20/14

1 Min Rest

4 Min Assault or row at 50% for cool down

Post each scored round separate

2604, 2017

Thurs, April 27th

By |April 26th, 2017|Categories: Random|Tags: |0 Comments

Dude the 9:30am has been going off the last couple weeks.  18 Mon, 20 yesterday, 19 today…its shaping up to be Petaluma’s Premier Midmorning Power Hour. Stoked to see some many athletes in the last couple weeks.  We have our Front Squat baseline test tomorrow.  If you can’t get in be sure to hit an open box this weekend to complete.  See you tomorrow

20 Min to Establish a One Rep Max Front Squat

“Handstand Helen”

3 Rounds

400 Meter Run

21 Kettle Swings

12 Handstand Push-ups

2504, 2017

Wed, April 26th

By |April 25th, 2017|Categories: Random|Tags: |0 Comments

Some great work on the kipping Ring Dip today.  I saw some first kip’s throughout the day.  Also I saw some great strict pulls by you ladies today as well.  Getting back to some barbell tomorrow.

Every 1:30 x 10 sets

Halt Snatch Deadlift(2 full sec pause)+Snatch Hi-pull(drop this rep)+Power Snatch

“The Sanctuary”

14 Min AMRAP

15 Box Jump Over’s (hips do not need to open) 24/20

10 Toes 2 Bar

5 Power Snatch 135/85

2404, 2017

Tues, April 25th

By |April 24th, 2017|Categories: Random|Tags: |0 Comments

Great way to kick off the squat cycle today.  80+ athletes getting in throughout the day.  Fun to see so many great performances on Grace as well I think we will repeat that with the 1RM in 6 weeks to see if there is any improvement.  We had a sub 2 min grace and a bunch of Grace’s in the low 2’s.  Remember your squat and grace time, write it down somewhere.  See you guys tomorrow.

6 Min Kipping Ring Dip technique session

or

A) 3 Weighted Tempo Ring Dips with 4 sec to bottom position for each rep every 1:30 x 5 Sets

B) 6 min EMOM

4-8 Pistols

C) “The Cindy Sando”

5 Min AMRAP Strict Cindy

5 Strict Pull-ups

10 Games Push Ups

15 Air Squats

1 Min Rest

3 Min Row for Distance

2 Min Rest

3 Min Assault for Distance

1 Min Rest

5 Min AMRAP Cindy

5 Pull-ups

10 Push-ups

15 Air squats

2304, 2017

Mon, April 24th

By |April 23rd, 2017|Categories: Random|Tags: |0 Comments

I am excited to announce we will be retesting your squats this week then entering into our annual 38 North Squat Cycle for the 5 weeks after.  It is important to establish an exact Max Rep for both squats this week so if you do not make it in on Monday or Thursday and you will be participating in this cycle please establish those numbers outside the box or at open box.  We will be doing a percentage squat cycle of the number you establish so remember it.  If you don’t have a number your results will vary greatly throughout the 5 weeks.  This cycle always brings big gainz for our athletes and I don’t expect anything different this year.  Make sure knees are locked and hips open when the bar is locked out overhead for the C&J, don’t lower bar until rep is completed.

A) 20 Min to Establish 1 rep Max Back Squat

B) “Grace”

30 Clean & Jerk for time 135/95

4 Min Rest

C) “The Sprint”

5 Min AMRAP

10 Regular Burpee’s (make sure torso is upriht on jump)

25 Double Unders

Post Back Squat. Grace time, AMRAP

2104, 2017

Sat, April 22nd

By |April 21st, 2017|Categories: Random|Tags: |0 Comments

Huge classes all day!  Great to see some serious MU work going on.  Tough to breath on that WOD but everyone handled their business.  Remember we have an open box at 9:30am, get in and work on a weakness.  This is meant to be light and fast, try not to put the thrusters down and sprint the row/assault/Run.

“Nice Little Saturday”

4 Rounds

25/18 Cal Assault/500m Row/400m Run (switch each Round)

18 Thrusters 65/45

15 Pull-ups (scale to ring rows)

2004, 2017

Friday, April 21st

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

A business owner shout out to our very own Sean Cross.  Sean owns his own pool service, King Pelican Pool Service that services pools throughout Petaluma and its surrounding cities.  If you are in need of this service or know anyone who does hit Sean up at 707-364-1884 or email kingpelicanpoolservice@yahoo.com.  Use the goat time to really work on a goat.  This is a great time to get one on one coaching.  You can focus on one barbell goats or hit one skill and one barbell.  Congrats to Bill A who hit a 135# Pr snatch this morning.

20 Min to work on a goat or split 10 min for a skill and 10 min for a barbell

“Smothered”

11 Min Ladder

1,2,3,4,5,6,7,8,9,ect Front Squat 165/113

2,4,6,8,10,12,14,16,18 ectBurpee’s to 6′ target (hit with 2 hands)

***** @ min 0,3,6,9 complete 35 double under’s (do not exceed 50 sec for these, cut reps if needed.)

1 Min Rest

Cash Out

Max Effort Farmers walk with plates 25/15 (crab claw grip)

Post WOD score and time for Farmers walk

1904, 2017

Thurs, April 20th

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

The sun is coming out tomorrow, hopefully we can say goodbye to the rain until next fall.  I am introducing a new version of a movement we have done a bunch.  The wall facing handstand push up is something that I have been training the last 4 months.  This version of the HSPU helps to straiten your position against the wall so you do not revert to shoving your body to the wall then losing energy rubbing against the wall as you go up.  If you cannot do a strict HSPU please stack mats.  Anyone that can do a wallwalk should be able to do a shortened WFHSPU.  If you cannot do a wallwalk practice a wallwalks every 1:30.  As you may have guessed you need to wallwalk up to get in position to do this wall facing HSPU.  Use HSPU as a warm up technique session, don’t destroy your shoulders before the snatch.   See you tomorrow

A) Every 1:30 x 7 Sets complete

3-5 Wallfacing HSPU (go to deficit if these are not challenging do not exceed 6′)

5-7 Min To warm up Power Snatch

B) Every 1:30 x 9 Sets

1 Power Snatch

C) Run a mile for time

Post Heaviest Snatch & Mile Time

1804, 2017

Wed, April 19th

By |April 18th, 2017|Categories: Random|Tags: |0 Comments

I tasted our new protein at the PM classes yesterday and we will be tasting it for the 5:15am and 9:30am classes tomorrow.  If you would like to try it please bring a wide mouth water bottle or shaker to these classes and the coaches will scoop some in after class.  We will have Strawberry and Choc, both are 45 bucks.  Fun WOD to coach this morning, it got tough by the time athletes hit those HSPU.  Shout out to Brenna P hitting 3 unbroken pulls for the first time during the technique session this morning.  Another shout to new comer Tony C who picked those HSPU and kip pulls right up today, watch out for this guy!  See you guys tomorrow

A) 5 Min EMOM

30 Sec Double Unders

B) 9 Min Technique session Handstand Walk

those with Handstand Walk work them on opposite side of gym

C) “The Hat Trick”

3 Min Max Effort Jumping Barbell Back Squats 45#/33#(***do not drop empty barbells)

2 Min Rest

3 Min Max Effort Hang Dumbell Power Snatch 50/35

2 Min Rest

3 Min Max Effort Assault for Cal’s

2 Min Rest

3 Min Max effort Plank

Post scores for each Movement, for the plank post how many times you break for your score

1704, 2017

Tues, April 18th

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

Great to see so many of you go all out on that WOD today, and Dead’s were looking good all night.  We are going to review the Kipping pull up tomorrow so if this is a movement you are trying to conquer come in for a review and technique session.  See you guys tomorrow.  We will stagger in the row 5 min after first heat so everyone has space moving through the WOD.  This WOD is meant to challenge the shoulders to make those HSPU tough so space your reps effectively.

12 min Kipping Technique session

For those with Pulls complete

12 Min EMOM

1st-2 weighted Strict Chest to Bar Pull-ups(scale to strict Chest to bar or strict)

2nd-30 Sec Sit-ups

“The Chalupa”

18 Min AMRAP

 1000 Meter Row

50 Wallballs 20/15

40 Games Push Up’s

30 Toes 2 bar

20 Handstand Push-ups

10 Bar Muscle Ups (scale to Chest 2 bar pull/kip/20 ring rows and 10 ring dips