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1306, 2017

Wed, June 14th

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

A big congrats to Vince F who tied the know this past weekend to his beautiful bride Lauren!  Stoked to get you back in the box Vince.  A big shout to Matt F who hit all rounds from today’s WOD at 3+ rounds, legit!  Matt also took a ninth at the Spring Fling comp in Redding over the weekend.   Also those snatch pulls keep getting better.  Find that hip and stand tall.  New movement coming at you tomorrow, have fun.

A) 2 mIn row/assualt then 4 min AMRAP of

20 sec supinated bar hang

20 sec Wallfacing Handstand hold

20 sec Yoga Push-ups (hold in top position for 2-3 sec)

1 Min Jog

B) Every 1:30 rotate between these two movements x 8 sets (4 each)

1st- Dumbell Bear Crawl rig to rig (down and back is one rep) suggested weight would be to start around 20-25/10-15

2nd- 4 weighted strict Pull ups (scale to weighted ring rows)

C) “The Fried Peanut”

2 Rounds running Clock

5 Min to complete 20 Handstand push ups then max effort row cals with remaining time (cap for hspu is 2:30 if you do not complete 20 reps move to rower and notate reps completed on board) scale multiple mat/box/or games style push-up

5 Min to complete 25 Toes 2 Bar then max effort assault calls (2:30 cap on toes 2 bar then move on and note on board)

Post how many HSPU and T2B complete in rounds and running total of cals between row ans assault

1206, 2017

Tues, June 13th

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

A B Day shout out to Justin P!  I love having this guy around our community.  This is one solid young man.  JP is strong as an Ox and has one of the best bottom position’s you will when he gets under that bar.  JP doesn’t say much at first but if you listen he will sneak in some of the best one liners at the gym.  Justin has been with Cal Fire the last 5 years and recently finished Paramedic school.  I am stoked to have this guy with us and I have no doubt this guys numbers will get bigger and bigger throughout the year.  Happy B Day JP!  These AMRAP’s are all out sprints!  Don’t hold back or pace just grip it and rip it.  Find your hip on both the pull and hi-pull every set.  Don’t increase in weight unless you find it.  Shoot for 3+ rounds

A) Coach’s choice for Warm Up

B) Every 1:30 x 8 sets

Halting Snatch Deadlift+Snatch Pull(drop)+Snatch Hi-pull

C) “Dub Nation”

4 Rounds

3 Min AMRAP

10 Kettle Swings

9 Kettlebell Goblet Reverse Lunge (with the weight you used on swing alt legs each rep)

8 Burpee’s (torse upright/jump/hands touch over or behind head)

2 Min Rest

Post each round

1106, 2017

Mon, Jun 12

By |June 11th, 2017|Categories: Random|Tags: |0 Comments

I hope everyone had a great weekend.  We have been building strength in those legs the last couple months, I am excited to see how it translates into our workouts.  See you tomorrow

A) 2 Min Row/Assault

into

4 Min AMRAP in partner’s

20 sec empty barbell thruster 45/33

20 sec goblet squat hold

20 sec supinated bar hang

finish with 1 min jog

B) Every 2 min x 8 sets complete

Full Clean+Split Jerk+Split Jerk

C) “The Giving Tree”

12 Min AMRAP

5 Ring Muscle Ups (scale to Bar MU o 5r C2B/kip Pull/Ring Row and 5 Ring Dips

10 Front Squats 165/113

35 Double Under’s (if these take more then one min cut reps and move on then notate on board)

906, 2017

Sat, June 10th

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

Fun to see those row’s today.  Big shout out to Ben S hitting a 1:26 500m row this morning!  See you guys tomorrow

stides

“The St Ides”

You choose when to complete each movement but All reps of each movement once started must be completed except the run which can be broken up how ever you like

1 Mile Run

40 Dumbell Thrusters 50/35

40 Toes 2 Bar

40 Burpee’s to 6′

40 Box Jump up and over 24/20

806, 2017

Fri, June 9th

By |June 8th, 2017|Categories: Random|Tags: |0 Comments

For those of you not on social media, Gunnar Ward finally came at 1:12am Tuesday morning!

IMG_5972

8.6 pounds and almost 22 inches long, I am praying to the gods that there will finally be a 6 foot Ward!  Lindsay was unbelievable throughout the entire 18 hours of contractions and 4 hours on the delivery table, I was blown away by how much grit that young lady has.  There was a huge 38 North contingent in the delivery room.  Jessica R was right by our side and I am campaigning hard for Kristen S and Coach Jordan to take RN’s of the year in the great state of California.  Thanks for all of your texts and messages they were all appreciated.  A big thanks to Coach Leanne for picking up the slack while I was away.  I heard you guys crushed the Back Squat Monday with around 30 PR’s!  I am looking forward to getting back in tomorrow to coach and seeing all of you.

A) Coaches Choice Warm-up

Every 2 Min x 6 sets(3 each) Rotate between these two movements

B1) 30 sec wide-grip tempo kipping pull ups with 4 sec to bottom position (scale to ring rows with same tempo)

B2) 30 Sec Ring Dip lock out (lock out at top of ring dip and hold) try for UB but do what you can within that 30 sec.  Scale to lock out on box dip

C) 5 Min EMOM

2 Pressing Snatch Balance

2 Min Rest

5 Min EMOM

2 Snatch Balance

D) Every 7 Min x 3 Sets

500m Row

Post high eights on balance’s and Post all 3 sets on board

706, 2017

Thurs, June 8th

By |June 7th, 2017|Categories: Random|Tags: |0 Comments

A) Active warm up

2 Min Row/Assault then 4 min AMRAP

20 Sec Goblet Squat Hold

20 Sec Light dumbell or body weight Bulgarian split squat (use metal benches to incline opposite foot and switch legs every other round

20 Sec Walk and kick opposite hand opposite foot

1 Min Jog

B)Warm up light to 60% don’t waste energy then

Front Squat

Every 2:30

1×5@ 60%

1×3@75%

1×1 @90%

Every 3:30

1×1@95%

1×1 @5-10 pounds over last PR

1×1@+10 pounds from last lift

1×1@whatever you are feeling!

C) “Tropic Thunder”

2 Rounds

3 Min to Run 200 then ME Front Rack Barbell Box Step Ups to 20′

1:00 min Rest

3 Min to Run 200 then ME Dumbell Push Press 45/30 (grab 50/35 if available)

1 Min Rest

Cash-out

4 Min to accumulate time in Plank

Post each score separate and how long you stayed in Plank Position within that 4 min

606, 2017

Wed, June 7th

By |June 6th, 2017|Categories: Random|Tags: |0 Comments

A) Warm-Up Coaches Choice

Every 1:30 x 10 set’s (5 of each).  Rotate back and forth between movements each set

B1) 4 Strict Deficit Handstand Push-Ups

B2) 2-6 Ring Muscle Ups (scale to strict pull/ring row and ring dip) *no kip

C) “Dr. Strangelove”

20 Min EMOM 30 sec max effort each movement

1st- Kettle Swings

2nd-Assault fo Cal

3rd- Wallballs 20/14

4th- Row for Cal

506, 2017

Tues, June 6th

By |June 5th, 2017|Categories: Random|Tags: |0 Comments

This will be short and sweet the next couple days.  Hope you all Pr’s today!

A) Warm up Coaches Choice

B) Every 1:30 x 10 sets

Halt Clean Deadlift+Clean Pull(drop)+Clean Hi-pull+Hang Full Clean

C) “The Contraction”

12 Min AMRAP

6 Power Clean 165/103

12 Burpee’s tp 6′ Target (both hands)

24 Double Unders

406, 2017

Mon, June 5th

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

Alright guys time to crush those old PR’s.  Don’t rush the rep, is the fastest way to come off your heels and fail.  Control it tot he bottom and come out with that chest as high as possible!  Excited to see some big numbers.  B Day shout out to Michele L!  Michele came to us on our only groupon about 6 months after we opened and she has never looked back.  With a constantly positive outlook on life and a outgoing personality she always brings the mood of the box up when she walks though out doors.  The PR’s and skill increase’s I have seen over the years with this young lady are too numerous to  mention but one movement she always surprises me with strength wise is the deadlift.  Michele can move some weight!  It has been fun to watch Michele’s journey along the way.  Michele dropped a bunch of weight in the first year and has kept it off ever since.  Thank you for continuing to be such a large part of this community Michele and happy B Day!  Lindsay is a day past due a day and we are thinking it is today or tomorrow to get this little guy out so if I don’t see you good luck on those squats!

A) Active warm up

2 Min Row/Assault then 4 min AMRAP

20 Sec Goblet Squat Hold

20 Sec Light dumbell or body weight Bulgarian split squat (use metal benches to incline opposite foot and switch legs every other round

20 Sec Walk and kick opposite hand opposite foot

1 Min Jog

B)Warm up light to 60% don’t waste energy then

Back Squat

Every 2:30

1×5@ 60%

1×3@75%

1×1 @90%

Every 3:30

1×1@95%

1×1 @5-10 pounds over last PR

1×1@+10 pounds from last lift

1×1@whatever you are feeling!

C) “The Slingshot”

8 Min Ladder

1,2,3,4,5,6,7,8,9, ect Shoulder to overhead 155/103

2,4,6,8,10,12,14,16,18,ect Box up and over 30/24

3 Min cool down on Assault or row (this will help those legs recover fast from those squats)

 

206, 2017

Sat, June 3rd

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

Quick blog tonight.  Can’t wait to retest squats, it was another good round of Front’s tonight.  See you guys tomorrow!

“Bosom Buddies”

Teams of 2

8 min AMRAP

P1-Run 400

P2-18 Kettle Swings

12 Lateral Barbell Burpee’s

6-Wallballs 2 for 1 (scale to regular wallball to 11′)

2 Min Rest

3 Min AMRAP between Partners

Power Clean 185/135

2 Min Rest

8 min AMRAP

P1-Run 400

P2-18 Kettle Swings

12 Lateral Barbell Burpee’s

6-Wallball 2 for 1