Workout of the Day

1912, 2014

Writing this pre-barbells and beers for safety reasons.  I have some more shout outs for donations.  Thanks you to Anna Maria L, Rob S, and Ryan S!  We are up to 2300 dollars, these families are going to be stoked.  See you guys tomorrow

12 Min EMOM

1st-4 Muscle Ups

2nd-10 Shuttle Runs rig to rig each way is one(no more then 35 sec work)

“Franks & Beans”

4 Min AMRAP

12 Dumbell Thrusters 45/30

12 Toes 2 Bar

2 Min Rest

3 Min AMRAP

10 Thrusters

10 toes 2 Bar

1 Min Rest

2 Min ME Wallballs 20/14

Post everything separately

1812, 2014

Congrats to Coach Danny A who completed his level two CrossFit cert this last weekend in San Jose.  I am very grateful to have coaches on board who have a thirst for knowledge and self improvement at 38 North.  The more our coaches learn the more the community learns as a whole.  Thanks for taking the time to take it to the next level Danny.  That WOD has a brute tonight everyone hitting the floor after.  Some great performances on the max box jump.  Got to give it up to Angela B who put up the ladies highest jump today at 39 inches!!!  Even if a movement isn’t your best don’t shy away from it.  If you keep hiding from something it will come back to bite you at some point.  Explosiveness in a high jump has a direct correlation to hip extension for the clean and snatch.   See you guys tomorrow

12 Min EMOM

1st-4 deficit Handstand Push-ups

2nd-4 Weighted Pistols

“The Wet Sock”

3 Rounds

500 Meter ROw/.6 AD (I would like everyone to row is possible so coaches will stagger movements to start)

20 Burpee’s to stand

50 Double Unders (do not spent more then 1:30 on DU per round)

1712, 2014

Hey guys in case you are not on the Crew Page here is the post from tonight.

It is with much sadness and regret that I pass this message on to all of you. This community has been so supportive through some many situations that seeing such failure is heartbreaking. I went to lift the Lagunitas Pilsner keg today and felt that it was 3/4 full!?!?! After this experience I immediately came up with three options. 1-Close the doors of 38 North forever. 2-Sleep over at the box tonight set an alarm each hour on the hour and pound 3 beers per hour for the next 16 hours (frowned upon by my fiance). 3-Create a spontaneous one time event for Thursday night and call it “Barbells and Beers”. For the good of this community and my personal life I choose the 3rd option. I will be programming a full hour of Olympic lifts starting at 7pm and ending at 8pm this Thursday. It will be followed by up to an hour of drinking beer. You can have a beer or many the choice is yours. Or if you are not a drinker you can come get your lift on then cheer on the knuckle heads drinking beer which is the supportive thing to do.  

Get in Thurs at 7pm for some Oly lifts and some beer!  See you guys tomorrow

15 Min to Establish Max Height Box Jump

“Step, Press, and Jump”

12 Min AMRAP

10 Front Rack Barbell Step Ups to 20′ 115/75

10 Push Press 115/75

10 Box Jump Overs 20′ this is completely over scale to top then over

1612, 2014

Unreal progress on the jerk over the last month.  Athletes were keeping that bar close on the push press and getting low on the jerk tonight.  Some great movement in the elements class tonight.  The 38 North Holiday party is coming fast, 7-10pm Dec 27th at the Azure.  This will be a potluck and the legendary 38 North White elephant will be going down again.  20 dollar cap on gifts, the more awkward the better.   Same spot we had the CHili Cook Off.  We also have the 30 day Paleo Challenging coming up in Jan.  We will be starting Monday Jan 5th.  I will go into detail about this event this week.  Anyone thinking about cleaning up there eating and lifestyle this is your opportunity to do it with the community.  See you guys tomorrow

Front Squat with 3 sec pause in bottom position

6×2

“Open 11.1″

10 Min AMRAP

30 Double Unders

15 Power Snatch 75/55

1512, 2014

What a day at the box.  This community has so much fun around each other, the personalities at this box are so different from one another but mesh so well.  The Mustaches and Muscle Ups fundraiser blew up my original goal of 1000-1500.  Right now we are at a combined 2200 between shirts and donations.  The generosity of all of you is amazing.  I want to personally thank Angie A, Mike B, Tavis, Jordan W, Asher W, Rowan W, Becky S, Joe Med, Mary C, Royce S, Glenn & Jaime G, Rosie, Tyler F, Joe Mot, Joe Siler, Jerre, Anna C, Chad & Sereatha P, Leanne, Magoo, Dan K, Matt K, Michele L, Tony Delagarza, Gabbie D, Kyle H, Jesse M, EJ, Chelsea, Travis and Nicole Fox, Alexis C, Norm S, Gregg H, Jeffery Ann, Jennifer & Matt, Bill A, Marcus M, Dan C, Troy M, Forrest, Jenny C, Lisa Capurro, Greg Davis, Billy P, and Brian L.  I will keep you up to date with all the gifts this money will be providing after they are purchased.  The Stache Off was all time.  I don’t know how that will be topped but I guess we have a year to think about it.  Congrats to Gregg Hoss and Jesse Modica who tied for the win.  We have the Holiday Party coming up on the 27th of this month so it won’t be long before we get to get after it again together.  Thank you for making the effort to make it down today!

15 Min to build to a max complex Push Press+Push Press+Jerk

“Bohemian Rhapsody”

8 Rounds

20 Sec ME Overhead Squat 115/75

10 Sec  Rest

20 Sec Lateral Barbell Burpee’s

10 Sec Rest

 

1312, 2014

Two more days until Mustaches & Muscle Up’s.  We will be starting promptly at 11am.  We have a half keg of Lagunitas Pilsner to drink, please feel free to bring any thing else you would like to enjoy.  It should go from 11-1.  Please park and enter in the back parking lot, it will be raining Sunday.  ******Gentleman who will be in Stache off, you are allowed and supported in any outfit that magnifies the dominance of your facial hair.      Dolphin shorts, muscle Tee’s, ect.  Sometimes presentation is everything.   Please bring down cash for any donations for Muscle Ups/Pull ups or any other donations.  Some of our 38 North ladies will be taking donations throughout the day with amounts and e-mails so we can effectively track exactly what is coming in.  Anything is appreciated.  Looking forward to seeing a lot of you guys there.  See you guys tomorrow

“The Tom Selleck””

5 Min AMRAP Cindy

5 Pull-ups

10 Push Ups

15 Air Squats

3 Rounds

400 Meter Run

20 Sit-ups

20 Overhead Walking Lunges

5 Min AMRAP Cindy