Workout of the Day

107, 2016

A big congrats to our to the fittest new Granny (and Gramps) in town, coach Jen P and Nat P!  There granddaughter finally came, weighting in just under 10 pounds!  Congrats you two.  I can promise you one thing, you will remember today’s WOD in two days:)  Huge effort by the 9:30.  I don’t know how the night fared but give it up for Janelle A hitting that beast RX and getting through the 9 rep set and getting a run on top of it.  I also want to give a shout out to Marcus M and Ryan S, neither have handstand walks yet but they battled that movement every other min for 12 min.  Every time they fell they got up and tried it again, this is the essence of our sport.  We succeed in our failures, both learned and improved in that EMOM.  Finishing it off with some snatches and a Classic girl benchmark.  See you tomorrow

6 Min EMOM

2 Snatch Pulls (find hip, shrug, then drop bar each rep)

1 Min Rest

6 Min EMOM

2 Muscle Snatch (absolutly no rebend in knees flex quads and glutes to straiten legs)

1 Min Rest

6 Min EMOM

2 Power Snatch

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

If you finish Annie in Sub 7 Complete 1000m row or 60 cal assault

If you finish Annie in Sub 8:30 complete 500 Row or 30 cal Assault

If you finish in sub 10 min complete 350 Row or 20 Cal Assault

Post highest min from each EMOM then Annie time and length of row/assault and time

3006, 2016

One thing that we are going to get better at as a box this year are the more skilled movements of CrossFit.  There was no better opportunity to work on those skills then today.  Even if you know what you won’t get near the allotted rep totals do not shy away from WOD’s like todays.  Repetition and practice is the only way you will improve.  Find the small wins in every WOD, maybe that win was 2 legit C2B, or going unbroken for one set of toes 2 bar.  Its days like this that you have to forget about what score goes on the board and work on becoming more balanced.  Keep Coach(almost grandma) Jen and her daughter in law in your thoughts, she is going to have a baby any minute!  Push the runs on the WOD tomorrow.

12 Min EMOM

1st-10 Strict ring digs (scale to kip, band, or box)

2nd-20-30ft Handstand walk (scale to 30 sec Handstand hold)

“The Wrecking Ball”

9 Min Ladder

1,2,3,4,5,6,7,8,9,10, ect Front Squat 185/135 (taken from floor you can squat clean first rep)

****Run to street and back in between every set

“CrossCamp WOD”

12 Min EMOM

1st-Sprint Street to River

2nd-30-40 Sec Handstand Hold

16 Min EMOM

1st-40 Sec Box Jumps 24/20

2nd-40 Sec Overhead Walking Lunges 45/25

3rd-40 sec Assault for Cal

4th- 40 Sec Dumbell Snatch (alt arms 45/30)

2906, 2016

Short but sweet tonight, watching 30 for 30 OJ and it needs my full attention.  See you guys tomorrow

Every 1:30 x 7 sets

2 Strict Press One full second on front rack before rep and 2 full sec at full extension

“Skillz 2 Pay the Billz”

20 Min EMOM

Min 0-4 complete 12 Chest 2 bar Pull-ups each min (scale to pulls or ring rows) do not exceed 40 sec work time for each min

Min 5-9- Complete 12 Burpee’s

Min 10-14- Complete 12 Toes 2 bar

Min 15-19-Complete 12 Pistols (alt legs)

Your score for each movement is the lowest minute rep total.  So for C2B pulls if you get 7/8/9/8/6 your score is 6.  DO not exceed 40 sec work time for any movement.  Post scores on board.  Who can go unbroken for everything?

2806, 2016

Big B Day shout out to Ally D!!!  This girl brings the fire, everyday.  Always laughing, smiling, and dancing…..even in open WODS.  You can not argue with the results.  This young lady stays relaxed and attacks everything systematically.  Ally has an amazing outlook on life, she see’s the best in everything and you can’t help but feel that positive energy when she is around.  With a gymnast background Ally’s bodyweight movements were already amazing but it is her focus and improvement on Oly lifts that has been beyond impressive.  Although no one should have been surprised, Ally went bonkers in the open.  Routinely sitting at the top of the female scores in this box.  I am stoked to have a young lady like this in this community and I am excited to sit back and watch her performance throughout this next year.  Happy B Day Ally!

Every 3 Min x 6 sets complete 3 Romanian Deadlift(only slight bend in legs pin shoulders back and come over bar).  Take off rack and take 4 full seconds to get to mid shin then come up.

“Bells & Balls”

For Time

200 Meter Run

30 Wallballs 20/14

30 Kettle Swings 53/35

400 Meter Run

20 Wallballs

20 Kettle Swings

800 Meter Run

10 Wallballs

10  Kettle Swings

Sprint Street To River to Finish

“CrossCamp”

Every 2:30 x 6 sets complete 10 single leg Dumbell Deadlifts on both legs

200 Meter Run

30 Wallballs 20/14

30 Kettle Swings 53/35

400 Meter Run

20 Wallballs

20 Kettle Swings

800 Meter Run

10 Wallballs

10  Kettle Swings

Sprint Street To River to Finish

2706, 2016

I want to thank each and every athlete who made a special effort to let a coach know that they appreciate what they do for our community.  Our coaches are constantly giving in this community, because they love to see each of you get stronger, get healthier, and experience success.  it was great to see the tables turned and see so many of you give something back.  Whether it was a note, a text, a verbal thank you, or whatever it really made an impact.  I talked to each coach and they all felt appreciated.  Thanks for being such a supportive bunch.  Last but not least for Coach’s Appreciation is Coach Kyle Harris.  Coach Kyle is the latest addition to our staff and there was never a doubt he would instantly fit right in.  Kyle brings a positive energy that is hard to ignore.  When this guy is around you your energy elevates as well.  Kyle has been an athlete at 38 North for more then three years and when I first found out he had an interest to coach I couldn’t think of a better fit.  As a gifted athlete and entrepreneur in his day to day life, Kyle has a thirst to always become better at whatever he choses to do.  This is the only kind of coach you want to surround yourself with, someone who is always trying to optimize their lives, careers, or in CrossFit their movements.  Kyle is the kind of guy that always asks the question, “how do I get better”, you can see this after a 5 min conversation with him.  Even in the month prior to getting his Level One, Kyle’s ability to relay movement and standards evolved and improved quickly.  It has been great to have Kyle a part of this coaching staff, I look forward to seeing this young man refine as an athlete and coach for years to come.  Please get into the 5:15am tomorrow to show this guy some love.  We will be taking a week to deload the legs….kind of:)

Every 1:30 x 9 Sets complete

Power Clean+hang Power Clean+Hang Full Clean

“The Six Shooter”

6 Min AMRAP

10 Guys/7 Gals Cal Assault Bike Cal

10 Push-ups

3 Min Rest

6 Min AMRAP

12 Cal Row

25 Double Unders

Class will split groups and if rowers or Assault/AD are taken run Street to River for that round.  Post AMRAP’s separately.  Goal is a round a min+ for the Assault/PU and try to get that for the row although the transition will slow you down a bit.

2506, 2016

Great week guys.  We will be having one more coaches appreciation for Coach Kyle on Monday but I will save that fro Sunday night.  Got a good hero WOD for you tomorrow get ready for some pull-ups.  Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.  Big congrats to two Power Snatch PR’s KRista S at 133#, and Anna MLC at 103#!

“Daniel”

50 Pull-ups (scale to 30 pulls or 50 ring Rows)

400 Meter Run

21 Thrusters 95/65

800 Meter Run

21 Thrusters 95/65

400 Meter Run

50 Pull-ups