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902, 2018

Sat, Feb 10th

By |February 9th, 2018|Categories: Random|Tags: |0 Comments

Quick one tonight.  See you guys tomorrow to close out the week!

A) 38 North Stretch and Warm Up

B) 9 Min EMOM

1st-15-20 Sec L-Hold

2nd-30 Sec Sit-ups

3rd-45 Sec Plank

C) “Run N’ Shoot”

50 Kettle Swings 53/35

16 Alt Dumbell Lunges 45/30

10 Push-ups

20om Run

40 Kettle Swings 53/35

16 Alt Dumbell Lunges 45/30

10 Push-ups

200m Run

30 Kettle Swings 53/35

16 Alt Dumbell Lunges 45/30

10 Push-ups

200m Run

20 Kettle Swings 53/35

16 Alt Dumbell Lunges 45/30

10 Push-ups

200m Run

10 Kettle Swings 53/35

16 Alt Dumbell Lunges 45/30

10 Push-ups

200m Run

802, 2018

Fri, Feb 9th

By |February 8th, 2018|Categories: Random|Tags: |0 Comments

14 signed up for the open and counting, get to the website and sign up!  Two B Day shout out’s tonight.  First is Katie H!  This young lady’s motor is the real deal.  I have done more then one double take at her numbers in the morning over the last couple months.  If there are burpee’s in a workout this girl will dominate it.  Although I don;t get a chance to coach Katie in the mornings I can see her other movements are quickly improving as well.  The few times I have seen Katie get after it I see an enthusiastic upbeat young lady ready to put in work.  Happy B Day Katie H!  Next up is Shannon SK.  Shannon is a breath of fresh air every time she walks through our doors.  Always smiling and upbeat, Shannon brings a positive energy into any room she walks into.  Shannon’s movement and strength has come so far this year.  Shannon struggle with Air Squats when she started with us, now she is power Snatching 93#!  It has been fun to watch this young lady get stronger with each passing week.  Happy B Day Shannon!

A) 3 Min Assault/Row

Rotate every :20 for 3 min

Barbell Good Morning

Wallfacing Handstand Hold

Inch Worm

1 min Job

B) 10 Min EMOM

2 Strict Press (2 sec pause between reps on front rack)

“Fitness”

2 Dumbell Strict Press

C) “The Paper Cut”

11 Min AMRAP

10 Clean & Jerk 135/93

40 Air Squats

20/16 Cal Row

10 Clean & Jerk 135/93

20/14 Cal Assault

40 Air Squats

10 Clean & Jerk 135/93

“Fitness”

Substitute 10 Dumbell Power Clean and Jerk

702, 2018

Thurs, Feb 8th

By |February 7th, 2018|Categories: Random|Tags: |0 Comments

Don’t forget about the Gymnastic Skill session with Ally D tomorrow night at 7pm.  Butterfly/Kip pulls and Handstand Push-ups are on the menu and an opportunity to work various skills after.  See you guys tomorrow.

A) 3 Min Row Assault

1 Min Double Under’s

30 sec ring rows

30 sec Opposite hand/foot kicks

1 min Double Unders

1 min Jog

B) Every 1:30 x 10 sets

Full Snatch+Hang Full Snatch

C) “Sisyphus’s Dilemma”

16 Min AMRAP

400m Run

15 Overhead Squats 95/65

10 Burpee’s to 6″

15 Toes through Rings

602, 2018

Wed, Feb 7th

By |February 6th, 2018|Categories: Random|Tags: |0 Comments

Get in Thursday night for a last minute Gymnastics skill session with Ally D at 7pm.  Thursday’s 7pm skill session will focus on Butterfly/kip pull-ups, handstand push ups, and any and all skill work you would like to practice.  Some great split jerk work from newcomer Forrest and new athlete Jefferson this morning.  Get in and get some motor work in!  Sign up for that OPEN!!!!!!!!!!!!!!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Bear Crawl

B) 12 Min EMOM

1st-20-30 Sec One Arm Ring Row Right

2nd-20-30 Sec One arm ring Row Left

3rd-30 sec Dumbell Bench Press (high rep light and fast)

C) “Dropping Dime’s”

10 Min AMRAP

21/17 Cal Row

15 Box Jump up and Over 24/20

9 Handstand Push-ups

5 Min Rest

10 Min AMRAP

21/15 Cal Assault

15 Pull-ups

9 Dumbell Thruster 45/30

502, 2018

Tues, Feb 6th

By |February 5th, 2018|Categories: Random|Tags: |0 Comments

Impromptu gymnastics skill review and practice session with Ally D this thurs the 8th.  We will be doing 2 sessions this month in preparation for the CRossFit Open.  Get in to review movements such as T2B, Pull-ups, MU, and Handstand Push-ups.  Get in and get better!  Holy shit what a day.  One of the busiest days we have had in a while, that white board was filled to the last inch.  Insane effort on that WOD, which was a burner.  Also some huge squat doubles.  I will be setting up our team for the open tis week and I will let you all know when it is running so you guys can add on to the team.  See you guys tomorrow for a fast ands furious open WOD.

A) 3 Min Assault/Row

Every :20 sec for 3 min

Wallfacing Handstand Hold

Supinated Bar Hang

Light Overhead Walking Lunges

B) Every 1:30 x 10 sets

Push Jerk+Split Jerk

“Fitness”

14 Min EMOM

1st-4 Standing Kettlebell Press(right)+4 Standing Kettlebell Press(left)

2nd-40 Sec Assault @80% check RPM stay consistant

C) “11.1”

10 Min AMRAP

30 Double Unders

15 Power Snatch 75/55 (please don’t drop 10’s from overhead)

(16 Dumbell Power Snatch for fitness option)

402, 2018

Mon, Feb 5th

By |February 4th, 2018|Categories: Random|Tags: |0 Comments

What a game!  I hope you all enjoyed Superbowl Sunday.  On Feb 22nd, the CrossFit Open is back! Many of you know the open well, but for those who have not given it a shot this is your year.  This is a 5 week competition meant to have fun.  I have have never met an athlete that took a shot at the Open ever regret it.  The vast majority of athletes come out on the other side with accomplishments they never felt were possible.  First time Muscle ups and handstand push ups.  Pr’s in the clean and snatch.  Most importantly completing these 5 workouts over 5 weeks always leave you with a feeling of satisfaction.  This satisfaction comes from taking a chance, and giving everything you have to give for 7-20 min just 5 times over 5 weeks.  You can scale, go Rx, or mix.  I will be writing about the open a bunch over the next 3 weeks.  Take a shot, you won’t regret it.  https://games.crossfit.com/open

A) 3 Min Row/Assault

Every :20 sec for 3 min

Barbell Good morning

Goblet Squat’s

Sit-ups

1 Min Jog

B) Every 2 min x 7 Sets

2 Back Squats

Fitness Option

12 Min EMOM

1st-6 Dumbell Bulgarian Split Squat (Right)

2nd- 6 Dumbell Bulgarian Split Squat (Left)

C) “Fly Eagles, Fly”

12 Min AMRAP

10 Lateral Barbell Burpee’s (you do not need to open hips or straiten torse but must drop both feet back and up at same time to be rx.

5 Power Clean  165/113 (Substitute Dumbell for Fitness)

****At 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 min complete 12 Wallballs 20/14

202, 2018

Sat, Feb 3rd

By |February 2nd, 2018|Categories: Random|Tags: |0 Comments

Man we had some sneaky Pr’s in here today.  Shannon SK with a 20# PR, Nat C, Bill A, Omar, sorry that is all I can recall from memory.  Great work guys!

A) 38 Stretch and Warm Up

B) Every 1:30 x 8 Sets

2 Push Press with a 4 sec hold overhead

C) “The Stray Cat Strut”

14 Min AMRAP

400m Run

24 Kettle Swings 53/35

12 Pull-ups

6 Strict Handstand Push-ups (scale to kip or DB Press)

102, 2018

Friday, Feb 2nd

By |February 1st, 2018|Categories: Random|Tags: |0 Comments

Quick one tonight.  Big shout out to Robert NG who continues to impress me each day with his strength gainz.  Robert’s strength sneaks up on you.  I feel like it was a week ago that this guy was cleaning 75 pounds.  Now Robert is repping out 155 cleans and 135 Clean and Jerks.  Keep up the good work RNG.

A) 3 Min Assault/Row

Rotate every :20 sec for 3 min

Ring Rows

Lateral Box Step Up

Light Dumbell Bulgarian Split Squat

B) 16 Min to work up to a challenging Snatch (Full or Power)

Fitness Option

16 min EMOM

1st- 30 Sec Double Overhead Kettlebell Waiters Carry

2nd- 30 Sec Double Unders

3rd-30 sec Dumbell Step Up to 20″

C) “Purple Haze”

8 Rounds

20 Sec ME Front Squats 115/75 (dumbell for fitness option)

10 Sec Rest

20 Sec ME Burpee’s (clap over or behind head with upright torso both feet back and up at once)

10 Sec Rest

20 Sec ME Dumbell Power Snatch 50/35

3101, 2018

Thurs, Feb 1

By |January 31st, 2018|Categories: Random|Tags: |0 Comments

That WOD kept going and going.  Shout out to Katie H this morning getting 3+ rounds.  Shout out to Alexis C and Jen S both of which are starting to get those butterfly pulls!  Open WOD coming at you tomorrow, have fun!

A) 3 Min Assault/row

1 min Double Unders

30 sec Bear Crawl

30 Sec Wallfacing Handstand Hold

1 min Jog

B) 6 Min Handstand Walk Work

C) 10 Min EMOM

Halting Clean Deadlift(4 sec pause at halt)+Clean Pull(zero bend in arm)(pause one full sec on ground between reps)

“Fitness Option”

10 Min EMOM

4 Kettle Bell Deadlift(one in each hand)+4 Hanging(between legs around knee height)Kettlebell Hi-pulls(just one kettlebell)

D) “13.4”

7 Min Ladder

3 Clean & Jerk 135/93

3 Toes 2 Bar

6 Clean & Jerk 135/93

6 Toes 2 Bar

9

9 ect

“Fitness option”

Replace barbell C&J with Hang Dumbell Clean and Jerk

3001, 2018

Wed, Jan 31st

By |January 30th, 2018|Categories: Random|Tags: |0 Comments

Big shout out to Michele L hitting that WOD today at 93# for the cleans!  Also a big shout out to Coach Leanne hitting that WOD RX and almost pushing to 5 rounds, huge effort on that 133 clean.  Two B Day shout out’s tonight.  First is Troy M.  Troy is a founding member at 38 North, I still remember him walking through our doors as we were getting the box ready to open.  A picture is worth a thousand words.  Here is troy in 2011 just before he started then 5 years later in 2016!

troylic

Year in and year out this man always walks through those doors.  Whats great to see is even at 48 this guy is still Pr’ing strength and motor tests.  Just this last weekend Troy hit a 4 rep thruster at 200 and Pr’d his 1000m row at 3:38!  Troy is much more then just a proficient athlete, this man is a huge part of the foundation that built this gym. Troy is always at social events, and always there to introduce himself to any and every new athlete that walks through our doors.  It has been a great ride TM, happy B Day!  Next up is Mary C.  Mary is another cornerstone athlete that was been with us for just about 5 years.  When Mary walks into a room you know she is there because you can’t help but be drawn in to her energy.  This young lady walks through those doors with a smile that could warm the coldest of rooms.  As a former college basketball player, Mary’s skills translated easily in the sport of CrossFit.  Mary always gives a huge effort in every WOD she is a part of.  Mary is also bee a huge part of all our social events.  Weather it is dominating the Chili Cook Off or dominating our Christmas party with a cheese plate that could snap the legs off the table, Mary has always been there to make a good time an even better one.  It has been a rewarding to have you a part of this journey Mary, happy B Day!  Anyone wanted to tune up those pull-ups be sure to get in tomorrow for a technique session.

A) 3 min Assault/row

Every :20 sec for 3 min

Ring Rows

Supinated Bar Hang

Goblet Squat

1 min Jog

B) 12 Min Kipping Technique session
For those With Pulls

12 min EMOM

1st-6-13 Pull-ups (no more then 30 sec work)

2nd-6-13 Handstand Push-ups (no more then 30 sec work)

C) “The Last Waltz”

20 Min AMRAP

15/11 Cal Assault

15 Wallballs 20/14

15 Box Jump up and over 24/20

15 Kettle Swings

15/12 Cal Row

One round is Starting on Row or Assault going down to opposite Row/assault then coming all the way back.  When you get back on the first machine you started on you have 1 round completed.  SO

Assault, WB,  BJ, KS, Row, KS, BJ, WB=one round

Transition quickly and put your head down and work!