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2803, 2018

Thurs, March 29th

By |March 28th, 2018|Categories: Random|Tags: |0 Comments

Back to the normal schedule for Thursday night classes both 5pm and 6pm.  Don’t miss out on our first Ladies Night hosted by Coach Leanne tomorrow night at 7pm!  Happy B Day Neil S!  Neil came to us about a year and a half ago when he moved to Petaluma from Chicago.  Neil had been CrossFitting in Chicago so it was a seamless transition for him.   A regular at the 9:30am WOD I always looking forward to talking with Neil each time I see him.  Neil is a world traveler so it is always great to hear of the next adventure this guy has been on.  Neil has really improved his lifts since coming to 38 North.  Neil’s clean has become really proficient and that bar path and speed of those elbows gets better with each week.  It has been great to get to know Neil better over the last 18 months and I look forward to watching this guys progression in our sport over the next year.  Happy B Day Neil!

A) 3 Min Assault/Row

Every :20 for 3 min

Supinated Bar Hang

Lateral Box Step Up

Mountain CLimbers

1 Min Jog

B) 9 Min EMOM

1st-30 Sec Toes Through Rings

2nd-35 Sec Sit-ups

3rd -40 Sec Plank

C) “The Silent Spring”

4 Rounds

400m Run

15 Overhead Squats 95/65 (Fitness-Single Arm Dumbell Overhead Lunge(switch arms each round)

10 Lateral Barbell Burpee’s (no hip ext required)

5 Strict Ring Dips

2703, 2018

Wed, March 28th

By |March 27th, 2018|Categories: Random|Tags: |0 Comments

Don’t forget our first Ladies Only night coming at you this Thursday at 7pm with Coach Leanne.  Bring a friend in for a workout, it will be accessible for all non experienced CrossFitters.  Come check it out.  Mark our calendars for May 5th, 38 North is bringing you our first annual Cinco de Margarita y Salsa.  Coach Royce and Kristen will be hosting at their place.  We will be hopefully getting 5-10 Margarita entries and 5-10 Salsa entries for a the battle and bragging rights of the best Salsa and Margarita in Petaluma.  This will be a Saturday.  There is a local competition that was just announced for May 19th at CrossFit Ross Valley in Marin.  It is a team comp with one Male and one Female teammates.  We have had athletes there the last two years and it is a lot of fun.  See you guys tomorrow

A) 3 min Row/Assault

Rotate Every :20 sec for 3 min

Light Overhead Walking Lunge

Bear Crawl

Burpee’s

1 min Jog

B) 10 Min EMOM

1st-4-6 Tempo Kip handstand Push-up (4 sec on way down) if those are easy use a deficit

2nd- 5 Dumbell Bulgarian Split Squats (per leg)

C) “The Cell”

8 Min AMRAP

21 Kettle Swings

15 Box Jump Up and Over 24/20

9/6 Assault Sprint

3 Min Rest

8 Min AMRAP

21 Wallball’s 20/14

15/12 Row Cal

9 Toes 2 bar

2603, 2018

Tues, March 27th

By |March 26th, 2018|Categories: Random|Tags: |0 Comments

B Day shout out to James B!  No facebook for this guy so no picture, but he has been an important part of our community for years.  James is a silent assassin.  This young man comes in, usually keeping to himself, then displays pinpoint technique on his lifts and WOD’s.  I always enjoy talking to James, whether it is about CrossFit or his career as a Police officer protecting the fine city of San Rafael.  James is coming off a recent shoulder surgery but is getting his strength back quickly.  Happy B Day JB!  Ladies night this Thursday with Coach Leanne at 7pm.  Bring in a friend, family member, or Co-worker.  It is free for them or anyone that brings someone in.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Handstand Hold

Supinated Bar Hang

Lateral Box Step Up

1 Min Jog

B) 6 Min EMOM

1st-30 Sec Single Arm Dumbell Romanian Deadlift (Left)

2nd-30 Sec Single Arm Dumbell Romanian Deadlift (Right)

C) Every 1:30 x 8 Sets

2 Pause Split Jerk (Pause 2 full sec at bottom of dip)

D) “The SwitchBlade”

9 Min AMRAP

35 Double Unders

12 Pull-ups

35 Double Unders

6 Power Snatch 135/85

2503, 2018

Mon, March 26th

By |March 25th, 2018|Categories: Random|Tags: |0 Comments

A couple dates to remember.  We will be pushing back the “Share the pain” week to April 16th.  I want to tax a week or two to decompress from the open so we are fresh when that week comes around.  You will be able to bring any friend or family member in throughout this week at no cost.  Anyone that you think would enjoy being a part of this community.  So mark that in your calendars.  Also Coach Leanne will be hosting our first “38 North Ladies Night.”  This will be a WOD this thursday Mach 29th at 7pm.  It will be an entry level style WOD that anyone will be able to do or scale.  This WOD will be free to any of your friends and family and will not take a punch away from your punch card.  If this is something that you all use and like we will keep it around once a month.  See you guys tomorrow

A) 3 Min Row/Assault

Every :20 sec for 3 min

Barbell Good Mornings

Light Kettle Swings

Inch Worms

1 Min Jog

B) Every 3 min x 5 Sets (build in weight each set)

3 Touch N Go Power Cleans+3 Hang Full Clean+3 Front Squats (Unbroken) you can pause on front rack and take as long as you need to complete just don’t drop bar until its done

“Fitness”

12 Min EMOM

1st-3 Dumbell Power Cleans+ 3 DB Front Squats

2nd-40 Sec Rpw at 80%

C) “The Pickle”

11 Min AMRAP

50 Air Squats

40 Burpee’s to 6″

30 Overhead Walking Lunges 45/25

20 Sit-ups

10 Full Clean 155/103 (Fitness complete 15 Medball Cleans)

2303, 2018

Sat, March 24th

By |March 23rd, 2018|Categories: Random|Tags: |0 Comments

Last open WOD at 9:30, come in to cheer these athletes on.  We will not be running the Open WOD for Sat WOD so come get a WOD then stay after to give some energy.  Brewster’s at 3pm, looking forward to getting outside the box and hanging with you all.

A) 38 North Stretch & Warm

B) 10 Min EMOM

Halt Snatch Dead+Snatch Pull+Snatch Hi-Pull

C) “Barry Bonds”

25 Burpee’s to Stand

25 Hang Power Snatch 75/55

25 Sit-ups

25 Hang Power Snatch

25/20 Cal Row

2203, 2018

Fri, March 23rd

By |March 22nd, 2018|Categories: Random|Tags: |0 Comments

Big energy in the box tonight, thanks to all who came down.  One more WOD and this Open is over.  Come down Saturday and cheer.  If you don’t make it down to the box meet us out at Brewster’s at 3pm to hang,  Bring the family and come down for a bit. See you guys tomorrow

A) 3 Min Row/Assault

3 Rounds Running CLock

30 Sec Light KB Swing

30 Sec handstand Hold

30 Sec Ring Rows

30 Sec Air Squats

1 Min Jog

B) Every 2 Min x 7 Sets

Push Press+Push Press+Split Jerk

“Fitness”

12 Min EMOM

1st-6 Dumbell Push Press with 2 Sec Pause on Top

2nd-5 Burpee Box Jumps 24/20

C) “The Fish Stick”

12 Min AMRAP

15 Jumping Barbell Back Squats 45/33 (please don’t drop empty bar)

12 Games Push-ups

9/6 Assault Cal Sprint

****At 0:00, 4:00, 8:00 complete 50 Double Unders

2103, 2018

Thurs, March 22nd

By |March 21st, 2018|Categories: Random|Tags: |0 Comments

Make sure to get down tomorrow for some Slim Twin ice cream and to cheer your fellow athletes on in their last CrossFit Open WOD.  It would be great to get some big energy in the box tomorrow.  Bring some food and beer and hand for 90 minutes!  Brewster’s is on for this Sat at 3:00pm.  We have a big table for 20 in the covered portion as a home base.  It is not just for Open athletes it is for everyone!  Happy B Day Becky S!  Becky has been with us for the long haul.  As a new athlete, a pregnant athlete, and now as one of our longest running athletes.  If my memory serves correct she Pr’d her OHS about 2 days before having her last kid.  Becky has always moved naturally with the barbell and I think she just Pr’d her snatch last month!  Becky always comes in with a smile and gets to work.  This young lady has been a wonderful fixture in our community for years and hopefully for years to come.  Happy B Day Becky!

A) 3 Min Assault/row

Rotate Every :20 sec for 3 min

Goblet Squat

Russian Kettle Swing

Light Bulgarian Split Squat

B) 12 Min EMOM

1 Full Clean   (Increase in weight each minute)

C) “The Wonton”

8 Rounds

20 Sec ME Dumbell Power Snatch 50/35

10 Sec Rest

20 Sec Box Jump Up and Over 24/20

10 Sec Rest

20 Sec Power Clean 135/95 (Drop each rep then fast re-grip)

10 Sec Rest

Post total reps at end

2003, 2018

Wed, March 21st

By |March 20th, 2018|Categories: Random|Tags: |0 Comments

I know it was a push to get to that 3:30 under the cap for the assualt and row today.  It was set so you could get to the last movement in time to work.  That is the pace I would love athletes to be one.  15/11 cal a min on Assault mid WOD and 17-20/14-16 cal a min on Row mid WOD.  I have a long one to break up the week tomorrow.  The skill is going to involve wall-facing handstand Push-ups.  They will be strict, and this movement is used to straiten out your body and get rid of any curve in the midline.  If you cannot complete strict then complete a wallfacing handstand hold but keep your shoulders engaged the entire time with core flexed, don’t relax up there.  Have fun and hope to see you Thur’s night and Sat day.

A) 3 min row/assault

Every :20 for 3 min

Bear Crawl

Light OHWL

Supinated Bar Hang

1 min Jog

B) 10 Min EMOM

1st-1-7 Wallfacing Handstand Push Up (set up with mat and no plates walk walk or cartwheel up) scale to wallfacing handstand hold for 30 sec)

2nd- 6-12 Pistols

C) “Between two Ferns”

20 Min EMOM

1st 30 Sec ME Wallballs 20/14

2nd-30 Sec ME Burpee’s to 6″

3rd-30 Sec Dumbell Lunge 50/35

4th-30 Sec Double Unders

5th-Row for Cal

Running total of all reps except DU’s.  Total DU’s seperatly so score will be

203/200 (take bottle caps and move over one for every 20 or 30 reps of DU’s at end of each 30 sec)

 

1903, 2018

Tuesday, March 20th

By |March 19th, 2018|Categories: Random|Tags: |0 Comments

Those pull-ups were looking good, you guys are ready for whatever they throw at us on Thursday.  Ice cream/Open WOD social Thursday at 6pm, Brewster’s at 3pm Saturday.  Hope to see you at both!  If you think the row or assault is going to take you more then 3:30 then please adjust the cal total and note on board.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Handstand Hold

Supinated Bar Hang

Ring Rows

1 Min Jog

B) Every 1:30 x 10 Sets

1st-5 Close Grip Bench Press

2nd-4 tempo Barbell Bent over row (4 sec to bottom)

C) “The Guillotine”

6 Min to Complete

50/35 Cal Assault

60 Double Unders

AMRAP Power Snatch 115/75

3 Min Rest

6 min to Complete

60/48 Cal Row

21 Box Jump up and Over 24/20

AMRAP Kettle Swings

1803, 2018

Mon, March 19th

By |March 18th, 2018|Categories: Random|Tags: |0 Comments

Another weekend of big effort on 18.4  One thing the Open reteaches me every year is that there is not a general standard of overall success for all athlete’s in this world.  What I mean by this is that my success or your success might be very different within a WOD but both feelings of success hold the same value.  Maybe for one athlete it is finishing the WOD, another it is finishing Diane, and another it is getting there first legit HSPU.  I know the feeling that Marco got today getting that first RX HSPU, and the feeling someone else got on their 26th Deadlift at 315# are very similar because I have experienced them both.  The key to the open is to set realistic goals for who and where you are within this sport.  If you are going into a WOD like 18.4 saying to yourself that you have to make it to a certain rep you are going about it all wrong.  The open was created to push each athlete past their own personal thresh holds.  I know we all look in the mirror the day of the WOD and see Matt Frasier( and this is a good thing), but we don’t live or train like Mat Frasier so we won’t get the same result as Mat Frasier.  Be happy with your result, good or disappointing.  If it is disappointing use it to fuel a year of improving that weakness.  If the result is good, live in the moment and enjoy that result instead of instantly thinking ahead to next week.  This is something I had to personally work on in my life and CrossFit experience.  Also the most important point of what I would love for you all to understand is that no one is watching and judging your result.  We are here to support one another, cheer for one another, and give energy to one another.  I don’t care what Deadlift you got to, I am just focused on the fact that you had the guts to sign up and lay it on the line each week.  Tiffany Kemp had a goal of Rx’ing every WOD through the Open, and 4 weeks in she is doing just that.  To me there is no bigger success story of this open.  Lets have fun with this last week.  Remember we have an Ice Cream social courtesy of Neil G and Three Twins at the 6pm Open WOD this Thursday.  If you have not come down to cheer for your community yet, this is the opportunity.  Bring your family and friends.  I have a big table at Brewster’s reserved for this Saturday at 3pm for 38 North.  It is not just an end to the Open celebration, it is a community celebration.  Come down and have a beer and bring the family  These two movements are coming this week guys.  This is a WOD we have programmed a couple times a year for the last 5 years.  I don’t think 12.5 is the repeat put it should tune you up. Have fun!

A) 3 Min Row/Assault

Every :20 sec for 3 min

1 Min Double Unders

30 Sec Air Squats

30 Sec Burpee

1 min Double Unders

1 Min Jog

B) Every 1:30 x 10 sets

Power Clean+Hang Power Clean+Push Jerk

“Fitness”

12 min EMOM

1st-3 Dumbell Power Clean+3 Dumbell Push Press

2nd-40 Sec Row at 85%

C) “12.5”

7 Min Ladder

100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

(Sub Dumbells for Fitness, scale to Kip or ring row)