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410, 2017

Thurs, Oct 5th

By |October 4th, 2017|Categories: Random|Tags: |0 Comments

Sneaky double WOD today, that row/burpee was crushing the last 2 sets.  Still has some great 100+ rep performances on it though.  We have one change to the schedule going into the fall.  We will not be running the 6:30am Tuesday class going forward.  We gave it a good amount of time to build up but this day/time never gained steam.  We will b keeping the 6:30am Thursday WOD for another month to see if it retains numbers.  If this is a time slot you like or want to keep please get in at that time.  See you guys tomorrow!

A) 2 Rounds @50%

1 Min Row

30 sec Bear Crawl/30 sec Overhead Walking Lunge 15/10

Run Street to River

B) Every 1:30 x 7 sets

2 Overhead Squats

C) “The Cactus”

18 Min Cap

4 Rounds

400m Run

12 Thrusters 115/75

6 Bar Muscle Ups (scale to 6 Chest 2 bar/kip + Ring Dips)

310, 2017

Wed, Oct 4th

By |October 3rd, 2017|Categories: Random|Tags: |0 Comments

Some great Jerk work from newcomer Sharon and Kim.  Fun WOD, that thing smoked the shoulders.  Got a couple burners lined up for tomorrow.  Take rower and assault bikes right next to you so you can transition quick, especially to the rower!

A) Coaches Choice Warm

B) 10 Min Rope Climb Tech

Those with Rope Climbs

1st- 1-3 Rope Climbs (no more then 30 sec work time)

2nd-6 Weighted Pistols

C) “The Squeeze”

7 Rounds

20 Sec Row for Cal

10 Sec Rest

20 Sec Burpee’s over rower

10 Sec Rest

4 Min Rest

7 Rounds

20 Sec Assault Cals

10 Sec Rest

20 Sec Kettle Swings 53/35

10 Sec Rest

Post Total’s for both separate

210, 2017

Tues, Oct 3rd

By |October 2nd, 2017|Categories: Random|Tags: |0 Comments

I am excited to announce that we will be having a gymnastics workshop on October 19th, 7pm.  This workshop will be free to our members, and led by 38 North in house gymnast Ally D!  Here is a breakdown of what to expect on Thurs the 19th.

On Thursday October 19th 38 will be having it’s first Gymnastics Skills workshop after the 6:00pm WOD. It will run from 7:00pm-8:00pm and will focus on the shapes, pieces, and progressions of gymnastics movements. There will be one class in October and another in November. If this is something you would like to see in the gym more consistently, please make sure to attend! These classes will be led by Ally D’Ambrosio. Ally has 10 years of experience in competitive gymnastics and 8 years of coaching gymnastics, 5 of those years being a coach for a competitive gymnastics team. She is highly knowledgeable in the fundamentals and of the complexities of gymnastics movements.

 

The goal of this workshop is to build a strong foundation of shapes, control, and flexibility when practicing gymnastics skills. We will break down movements into pieces that can be drilled to build understanding and confidence when trying new or intimidating movements. We will also focus on learning each person’s flexibility limits, how to safely extend those limits, and how those limits influence your gymnastics. To build body awareness (which translates to every movement in Crossfit and beyond) we will expose athletes to a variety of positions, angles, holds, and movements to build this important aspect of athleticism. Over all, we want people to use this time to become strong and confident when doing gymnastics skills, and we are very excited to have the opportunity to try this!

 

The first class on Thursday October 19th at 7pm has space for 12 people. Please let Ally know if you can attend either in person, on Facebook, or through email (ardambrosio92@gmail.com). During this first class we will be focusing on toes to bar, handstand walking, and bar muscle ups. If you already have one, some, or all of these skills please still attend! The beauty of gymnastics is there is always something harder to learn, Ally has programmed progressions for every level of mastery.

Happy B Day Joe M!  This young man is nearing 5 years with our community. From the strongest strict press in the box to the farthest jump rope roof toss, this guy has done it all.  Joe is the first one at any of our events, and is always good for a sly witty remark when you least expect it.   If you could see the progression of this guy from first day to last you would be floored.  I will put this guys motor gainz next to anyone.  Joe has been a fixture in this community for years and will be a fixture for years to come.  Happy B Day Joseph Motto!  Another great squat/row session today and the hang clean numbers blew me away.  See you tomorrow!
A) 2 Min Row/Assault
3 Min-20 sec rotating movement
-Wall facing Handstand hold
-Bear Crawl
-Jumping Air Squat
1 Min Jog
B) 10 Min EMOM
1 Pause Split Jerk (pause 2 full seconds in bottom of dip)
C) “The Bodhi Tree”
13 Min AMRAP
24 Double Unders
12 Dumbell Step Ups to 20′ (45/30)
6 Power Snatch 115/75
At 0, 3, 6, 9, 12 complete a 15 second overhead barbell hold witht he weight you are snatching (this is 15 second hold once barbell is completely overhead, use a narrow grip and lock out shoulders)

 

110, 2017

Mon, Oct 2nd

By |October 1st, 2017|Categories: Random|Tags: |0 Comments

B Day shout out to Brenna P and Natalie C!  What great additions both of these strong young women have been for our community.  This is year two for Brenna P.  Strong, funny, and one hell of a work ethic.  Brenna is one well rounded young lady.  An all-star mother, Petaluma’s #1 esthetician, and a fixture in our CrossFit community.  Brenna has the ability to positively effect a large number of lives in our our town.  Brenna continues to become more proficient at her lifts and gymnastic movements and will continue to grow as an athlete with each passing week.  Happy B Day Brenna!  Next is Natalie C.  This young lady has really come into her own this year within the sport of CrossFIt.  It seems with each week I see a new PR or new movement that Natalie was improved on.  This accomplishments have all come through hard work.  Nat is at almost every open box continually working on her weaknesses.  Natalie is a pleasure to be around, and always brings a positive vibe in our box when she walks through those doors.  IT has been one hell of a year for Nat and I know this year will bring a lot more Pr’s and accomplishments!  Happy B Day Nat.

A) 2 Min Assault/row

3 min-20 sec each movement

Barbell Thrusters

Lateral box Step Up

Ring Row

1 min Jog

B) 10 Min EMOM

1st-6 Front squats at 65-70% of One Rep Max

2nd- 25 Sec Row Sub 1:37/500 pace for the guys

Sub 1:49/500 Pace for Ladies

C) “Red Dawn”

4 Min AMRAP

5 Chest to Bar Pull-ups (scale to kip or ring Row)

10 Games Style Push-ups

15 Sit-ups

1 Min Rest

3 Min AMRAP

Hang Clean 155/103

1 Min Rest

4 Min AMRAP

5 Chest 2 Bar Pull-ups

10 Games Style Push-ups

15 Sit-ups

Score is running total of AMRAP’s, pick up second AMRAP where you left off on first and total # of Hang Cleans

2909, 2017

Sat, Sept 30th

By |September 29th, 2017|Categories: Random|Tags: |0 Comments

This one is from the road, I hope those snatch got heavy!

A) 38 North Stretch

B) 1:30 Row & 1:30 Assault &  @ 50%

C) Every 2:30 min complete 2 rounds

200m Run then one attempt Max Effort Handstand Push Up (if you have less then 10 HSPU then work until the 2 min mark

200m Run then pone attempt Max effort toes to bar( if you have less then 10 T2B then work to the 2 min mark.

D) 14 Min AMRAP

24 Double Unders

12 Pull-ups

6 Overhead Squats 115/75

*******at 0,3,6,9,12 complete 14 Wallballs 20/14

2809, 2017

Friday, Sept 29th

By |September 28th, 2017|Categories: Random|Tags: |0 Comments

Rolling into the weekend, I think those legs are just getting back to normal!  Looked like some greta times on that WOD today. Huge spectrum from 11 min to 22 min.  Time to snatch!  DOn’t put down that dumbell for the snatch!  These are all out 3:30 sprints!  2:30 will b enough rest to let you come out hot for the next AMRAP.

A) Coaches Choice

B) Warm up Snatch then

9 Min EMOM

1 Snatch (full or power)

C) “The Heist”

2 Rounds

3:30 Min AMRAP

16 Dumbell Snatch 50/35

8 Box Jump 30/24

2:30 Min Rest

3:30 Min AMRAP
16 Dumbell Lunge 45/30

8 Shoulder to Overhead 115/75

2:30 Min Rest

2709, 2017

Thurs, Sept 28th

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

Big props toKatie H and Robert G both hitting there first Bar MU today!  Also I missed Chris C, who last week got his first rope climb!  Got a fun one coming at you tomorrow.  Pick 3 weights to adjust even if you are not hitting it Rx!

A) 2 min Assault/row

3 min Rotate 20 sec

Push-up/Ring Row/Bar hang

1 Min Jog

B) Rotate movements every 1:30 x 10 sets

 1st-5 Close Grip Bench Press

2nd- 5 Bent over Barbell Row

C) “Stop. Drop. & Roll”

400m Run

12 Full Clean 155/103

15 Burpee

400m Run

16 Power Clean 135/93

15 Burpee’s

400m Run

20 Thrusters 115/73

15 Burpee’s

2609, 2017

Wed, Sept 27th

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

Some good looking rope climbs at the 9:30, great to see all 6 ropes getting used at once during the WOD. I know if you hit Monday’s WOD you will be feeling it tonight and tomorrow mornings so we got a great WOD to break that lactic acid up.  Have fun.

A) Coaches Choice Warm-Up

B) 10 Min Bar Muscle Up Technique

For those with Bar MU

Every 2:30 x 4 sets

Run 200 then complete 3-7 Bar Muscle Ups rest with extra time before starting 2nd set at 2:30. DO not work over 2 min per round

C) “The Laughy Taffy”

9 min AMRAP

30 Kettle Swings

20/14 Assault Cal’s

10 Box Jumps 36/30

Rest 5 Min

9 Min AMRAP

30 Sit-ups

20/17 Row Cals

10 Handstand Push-ups

2509, 2017

Tues, Sept 26th

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

That was a fun new style of strength to coach.  Big effort all around and athletes felt the effort afterward.  You will feel that strength over and over the next couple days, especially Wed.  Bringing the rope into the WOD tomorrow, have fun.  Move the climbs within the WOD if we have more then 6 athletes climbing in.  No one gets their own rope just move to the rope that is open.  Stay controlled and perfect on the deadlifts.  If climbs take a long time for you mix one climb with 2 strict pulls so you are not on rope all WOD.

A) Coaches Choice Warm

B) Every 2 min x 6 sets

Push Press+Push Jerk

C) “Jawz”

13 Min AMRAP

2 Rope Climbs to 15 feet (scale to 1 climb & 2 strict pull or 5 strict pull-ups or 10 tough Ring Rows no kip)

10 Deadlifts 185/135

10 Dumbell Shoulder to Overhead 50/35

40 Double Unders

2409, 2017

Mon, Sept 25th

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

I hope everyone enjoyed the weekend. I am trying a new combo for a strength that I have hit the last couple weeks.  If you follow the percentage accurately and push the assault it gets nasty.  No failed reps on the squat.  They are supposed to be tough but move quick.  If you have the right weight you will probably pause once during the last couple sets.  Same weight the entire time.  Find a partner that has same squat weight and rotate back and stagger start.   Have fun

A) Assault/row 2 min

3 min of 20 sec rotating movment

Barbell Good Morning

Lateral box step up

Goblet Squat

1 Min Jog

B) 10 Min EMOM

1st-6 Back Squats at 65-70% of one rep max (move quick)

2nd-25 sec assault bike at RPM’s below

Guys Rx-82-85 RPM

Ladies-62/65

If these are not realistic for you pick an RPM and stay with it the whole time.  It should be about 85% of all out.  So if 100 rpm is all out then 85 would be the number you stay at for all 5 sets

Rest 6 Min

C) “The Launch Pad”

9 Min Ladder

3,6,9,12,15,18, 21 ect

Hang Power Snatch 75/55

Burpee’s to 6′ target (touch with both hands)

Note Squat weight, and RPM on board and total reps of WOD