Workout of the Day

2309, 2018

I am very excited to announce that there will be another coach coming on to the team!  Please help me in welcoming Rene B to the coaching crew.  Rene was a skilled and competitive athlete when he came to us just about a year ago.  Rene immediately took to our community and almost overnight became  a fixture at 38 North.  Over the last couple months it has been top ignore just how good a fit Rene would be as a coach.  I have seen him positively and effectively give tips to a number of athletes.  Rene  has such an easy going feel to his personality, that the way he gives this instruction always yields positive results.  Rene will be observing and helping us with coaching in the upcoming weeks taking on a class of his own after he passes the CrossFit Level One Certification.  If you see Rene please give him a warm welcome to the coaching team!  B Day shout out to Kristen S tonight!  Kristen is a founding member of 38 North and almost 7 years later she is still walking though our doors every week.  Kristen always brings in a fun positive energy to this community.  The thing I love the most about Kristen is that she never takes the sport or herself to seriously.  Kristen has always come in to get a good workout and be around good people, and these two goals are always achieved.  If there was a Box mom, Kristen would be it.  I don’t think anyone in the box has hosted more get togethers then the Spears, and Kristen is as good as a host as you can find.  It has been great having you around these last 7 years Kristen, thank you for being you!  Tomorrow is the retest for Back Squat.  Don’t kill your legs before the last two reps!  Be smart in the warm up and 1 reps, I will provide a suggested route to take to get the most out of your PR attempt.  Have fun and note a PR next to your name if you hit one!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Barbell Good Mornings

lateral Box Step up

Light Overhead walking lunge

1 min Jog

B) 20 min to establish a One Rep Max back Squat

Suggested Path to PR

8 Minutes to warm up to warm up to 90% consisting of

2 Reps every 2 min at

60%/70%/80%  then

1 Rep at 90% at 8 min mark

Then every 3:30 1 rep at

94%

98%

102% (PR)

then on the last rep depending on how you feel go for it!  Even if you miss last rep you have PR secured the rep before.  You should not take more then 4 heavy one reps to get max out of the last rep.  Good Luck!

“Fitness”

20 Min EMOM

1st-25 Sec Dumbell Box Step up to 20″ (Right Leg only)

2nd-30 sec Assault

3rd-25 Sec Dumbell Box Step up to 20″ (Left Leg only)

4th-30 Sec Double Unders

C) “The Aftermath”

10 Min AMRAP

40 Burpee’s to 6″

30 Kettlebell Swings 53/35

20 Goblet Squats 53/35

10 Bar Muscle Ups (Scale to 10 Pull-ups(C2B or Kip then 10 Ring Dips)

2109, 2018

A big B Day shout out to Coach Kyle!  The energy and vibe this guy brings to a class is one of a kind.  From the day Kyle walked through our doors he has always brought the energy up of everyone that surrounded him.  You can’t find Coach Kyle in a bad mood, and energy like this is infectious.  As an athlete Kyle’s transformation was unreal.  Within the first 6 months I think Kyle dropped about 25 pounds.  Kyle always had a natural strength but his skill movements and motor capacity followed closely behind.  Kyle quickly became one of our most competitive athletes.  As a coach, Kyle brings his energy and knowledge into every one of his classes.  You won’t find a better work ethic then what this young man possesses.  It has been an amazing ride having you in this community as a coach and athlete Kyle Happy B Day!  Great classes all day.  That 5:15am class was huge this morning.  Big snatch improvement by John G, Lain, and Brian F tonight.  Got some sprints tomorrow, the faster you go the more rest you get! Have fun

A) 38 Stretch and Warm

B) Every 10 min x 3 rounds

5 Min AMRAP

15 Wallball’s 20/14

10 Toes 2 bar

5 Power Clean 155/105 (Fitness complete 8 DB Power Clean)

400m Sprint

Rest with extra time

Post Rounds and 400 time for each round

2009, 2018

The squat cycle is behind us now, time to restest next week.  Looks like we had some 15+ rounds today in the WOD.  Closing it out with some snatch work and a couple of fun AMRAP’s.  See you tomorrow.

A) 5 Min Row/Assault

2 Rounds

30 sec ring rows

30 sec Russian Kettle Swings

1 Min Jog

B) Every 2 Min x 6 Min

3 Position hang Snatch

Hi-Hang+Above Knee+Below Knee

10 Min EMOM

1st-12 Alt Dumbell Snatch

2nd-30 Sec Double Under’s

C) “The Dawg Pound”

6 min AMRAP

10 Deadlift 185/135 (Fitness 12 Dumbell Dead’s)

8 Medball Clean’s 20/14

6 Handstand Push-ups

4 Min Rest

6 Min AMRAP

10/7 Cal Assault SPRINT

8 Hang Power Snatch 75/55

6 Burpee Box Jumps 24/20

1909, 2018

I saw a good number of 20+ T2B up there which is a great number.  Also saw some 30+ DB Snatch per round!  Last session of squats before the retest next week.  Fight those two at 95%!

A) 3 Min Row/Assault

Every :20 sec for 3 min

light Bulgarian Split Sqaut

Tempo Air Squat

Mountain Climbers

1 Min Jog

B) Front Squats Every 3:30 for first 2 sets every 4:00 2nd two sets

1×6 @70%

1×6 @80%

1×3 @90%

1×2 @95%

“Fitness”

12 Min EMOM

1st-30 Sec Dumbell Step Up

2nd-30 Sec Double Unders

3rd-30 Sec Row at 85%

C) “The Trap Door”

14 Min Ladder

Run Street—->River

3 Pull-ups

3 Push-ups

3 Alt Dumbell Lunges 45/30

Run Street—->River

6 Pull-ups

6 Push-ups

6 Alt Dumbell Lunges 45/30

*****After every completed round add 3 reps to each movement

1809, 2018

Smaller classes tonight but a fun WOD.  Some great efforts across the board.  Got some sprints to break apart all that lactic acid build up from the last two days.  Have fun!

A) 3 Min row/assault

Every :20 sec for 3 min

Ring Rows

Bear Crawl

Light Dumbell Press

1 Min Jog

B) 10 Min EMOM

1st-6-9 Dumbell Z Press

2nd-3 Tempo Weighted Strict Pull-ups (4 sec) Scale to 8 Tempo Ring Rows

C) “The Churro”

2 Rounds

4 Min to Complete

500/425m Row

16 Overhead Walking Lunges 45/25

Max Effort Toes 2 Bar

2 Min Rest

4 Min to Complete

25/17 Cal Assault

20 Air Squats

Max Effort Alt Dumbell Power Snatch 50/35

2 Min Rest

1709, 2018

B Day shout out to Marco tonight!  To say this guy has progressed since his first day would be an understatement.  When Marco first came to us he struggled with even our shorter motor WOD’s.  Two years later those days are far behind him.  Besides Marco’s motor increases he also has improved on every strength across the board.  Squat, snatch, clean,  and overhead strength have all jumped.  I will also put this guys assault sprint next to anyone’s in the box.  Marco hit 28 cals in 25 sec 3 weeks ago!  Marco bring it in the gym and as we all know brings it at an social event he chooses to attend.  It has been a blast having Marco a part of this community and I look forward to many more years of this guy being a part of our community!  Happy B Day Marco!  Squats lookd good again I am excited to see the retest next week.  Big effort on that WOD to, I didn’t see any of those bar’s being put down before the minute was up.  See you tomorrow.

A) 5 Min Row/Assault (get a sweat going)

2 Rounds

30 Sec handstand Hold

30 Sec Inc worw

1 Min Jog

B) 2 Rounds Running Clock

30 sec Hollow Rock

30 Sec Sit Up

30 Sec Plank

C) 12 Min Split Jerk Technique (work up to a moderately challenging jerk.  Focus on getting low and full extension of hips no failed reps!)

“Fitness”

12 Min EMOM

1st- 10 Dumbell Push-Press

2nd-30 Sec Russian Kettle Swings

3rd-Run Street to River or (5:15) 35 Sec Shuttle Run Rig to rig)

D) “The Cleanse”

10 Min Ladder

1,2,3,4,5,6,7,8,9, ect Power Clean 155/103

***After each set complete 20 Double Under’s

***At 0:00, 3:30, 7:00 complete 21 Kettlebell Swings 53/35