Fran is always an amazing WOD to coach and watch. Too many victories to mention. People cutting 1, 2 3, 4, even 5 minutes off their previous times. Shout out to Rob S who got a 2:49, and to Glenn G who RX’d it for the first time and still beat his previous time which was with 30 pounds less weight and off a box for pulls. Also props to GIna J and Chelsea S who battled out and completed the WOD Rx. We are entering into a 2 month Olympic lifting cycle. We will be working on an Oly lift or some technique connected to Oly lifts twice a week. We will also be doing a a two month percentage squat cycle once a week in which we will be alternating back and front squats. My plan to make each of you super human is right on schedule.
Full Snatch 15 min to build a 3 rep max. Drop each rep from top (no more then 5 seconds after dropped before 2nd rep and 3rd rep.
10-9-8**-7-6-5-4**-3-2-1 Shoulder to Overhead 155/108
1-2-3**-4-5-6-7**-8-9-10 Toes 2 Bar
**After the 8/3 round and 4/7 round complete 25 alternating jumping lunges knee must touch ground with each lunge
Another great event on Saturday for the 3rd 38 North Chili Cook Off. Around 60 people ended up coming by and it was great to see all of you outside the box. Chili was insane, here were the participants. Chili #1 was Mary’s, #2 was Coach Danny’s, #3 was Troy’s, #4 was Becky S, #5 was Heidi H, #6 was Kristin S, #7 was Jenny C, #8 was Chelsea S, and #9 was Lauren F. Winners were as follows. The queen of Chili goes to Mary C! Runner Up was Becky S! 3rd goes to Jenny C! Best topping goes to Coach Danny who mashed up Cheeto’s proving to all who enjoyed his chili with the thought that yes indeed Chili can be tasty and classy. Big shout out to Mike B who brought the best ribs and wings that I have had in a very long time. Thanks to all who brought beers and other food. Finally thanks to Anna M who helped me lock down the room and helped with everything the whole day. These are the events that make this community so strong and showcase the friendships that have developed and reach far beyond our box’s walls. It is that time again people! I know you are all fired up from the CrossFit games so there is only one WOD that we can funnel that energy into. We do this sucker twice a year. There is just something about this workout that brings the best (and worst) out of every athlete. There is no pacing this WOD, it is an all out sprint until your hands and face get numb then a couple more reps for good measure. Excited to watch this one tomorrow. Make every rep legit. We will completing this WOD in 2 Heats. Your partner will be judging you on each rep, and counting your reps for you.
Couldn’t be a better set up for our get together tomorrow. 8 Chili’s on board and a leader board that is neck and neck with two days to go. We will be getting it going at 12:30 tomorrow. Here is address of party 2620 Lakeville Hwy we will be at the guest room right next to the pool. Looking forward to a great turnout. Big shout our to our defending Chili Cook off champ Ronda R who will not be able to defend her title due to her father passing away last week. Our hearts and thoughts our with you Ronda. See you tomorrow
21-18-15-12-9-6-3 Wallballs 20/14
between each set run a 200 Meter and complete 5 power snatch at 135/95
38 North Chili cook off countdown t-minus 2 days. To repeat rules. There are no rules in the Chili Cook off……except no beans. Toppings are allowed. Winner becomes instant legend, and has almost too much street cred inside our walls. Starting at 12:30pm at the Azure which is located at 2620 Lakeville Hwy. We will be in the guest room next to the pool. It will last until around 5pm so stop by anytime. I will bring a couple tables, utensils, waters, ect. Happy B Day to Coach Billy. This community as we know it would not even resemble itself without the presence and dedication of Coach Billy. Always there to help, eager to learn, an amazing athlete, and a Coach that influences each of our athletes almost everyday. I have had the honor of Coaching Billy from his first day in CrossFit onward and the evolution of this young man as an athlete and coach has been extraordinary. Billy has been driven to become better with each WOD and this drive is still burning strong today. As a coach his class management, research, and ability to throw cue’s at the perfect moments have had a positive effect on all of us. It has been an amazing ride so far and it has only begun for this young man. Happy B Day Bro.
3-2-1-1-1-1 (get that head through)
“Tabata your face”
Tabata Row for Cal
1 Min Rest
Tabata Sit Up’s
1 Min Rest
Tabata Air Squats
1 Min Rest
Tabata Push Ups
running total of every rep for each movement to be posted to board separately
A lot of sore athletes in there today, I hope todays WOD helped break up that lactic acid. Remember we have the Chili Cook-off starting at 12:30pm Sat. Looking like we got 8 Chili’s if you are not bringing a Chili it would be great if you could bring an Appetizer and whatever you are going to drink. See you tomorrow
Clean Hi Pull (find that hip!) re-grip on bottom
“The Swisher Sweet”
10 Min AMRAP
10 Power Clean 135/95
10 Handstand Push-ups
Every time you drop bar during Power Cleans is 5 burpee penalty
Happy B Day Jane G! Everyone that knows Jane G knows there isn’t a more determined athlete in this box. As I think of hitting a wall in a WOD, and being pissed about for a day after, I am quickly brought back to reality watching Jane WOD. Maybe it is the fact that with MS when Jane overheats she literally can barley move her legs. I first watched this as Jane got after her first WOD with Wallballs and had to move and reposition each leg with her arms and hands when her feet got out of position. After this WOD there were no complaints, no whining, just a determined pissed of athlete that thought she could have done better. Jane’s path has been well documented and will continue to be an inspiration to us all for years to come. I feel truly blessed that Jane choose to take this sport head on and choose our community for her journey. Happy B day Jane!
Muscle up/ring Dip technique 10 Min
“Jackie Joyner’s Kersee”
800 Meter Run
25 Wallballs 20/14
25 Toes 2 bar
25 Kettle Swings 53/35
400 Meter Run
15 Kettle swings
200 Meter Run
10 Toes 2 Bar
Massive squat numbers across the board today. High front squats were Tyler F at 365# and Gabbie D at 203#. PR’s are too numerous to name here but get them on that PR board. We will be kicking off the festivities Saturday at 12:30pm. It will be going to around 5pm. There is not parking there so please park on street. Kids are welcome but there won’t be that much space to run around in. If you can get someone to watch them it might not be a bad idea but if not don’t let it prevent you from coming bye. The pool is for tenants only and it is just a parking lot that surrounds. But we got the party room and we will be streaming the games. The Azure is located at 2620 Lakeville Hwy. I am starting a thread on the crew page tonight. Mike B is claiming 3 racks of the ribs he brought last year so we got that to look forward to. See you tomorrow
5×2 with 2 sec pause on bottom
Dumbell Push Press 45/30
6 wall walks after set of 30 and set of 20.
Happy B Day Chelsea S! It has been a pretty amazing evolution within CrossFit for Chelsea over this last year. The first year for Chelsea at our box was filled with great WOD’s. This last year however something changed within Chelsea. Chelsea flipped a switch and started to take her commitment to the next level. Chelsea started coming 4-5 days a week. Soon thereafter there were “Rx’s” next to her name on the board and huge Pr’s gains. Now Chelsea is Rx’ing pull-up WOD’s and challenges herself on each and every WOD she takes on. It has been very rewarding as a coach to watch this evolution over the past two years. Here is to a year of hard work Chelsea and here is to another year of blood, sweat, and tears ahead of you. Happy B Day! IT is time to PR!!!! I want to hear that bell ringing up on Cherry Street. We have the Chili Cook off/crossfit games this Saturday. There is no rules for the Chili this year except for no beans so that everyone within the indoor venue can be spared. You can bring toppings and make the CHili however you would like. I will be putting a sign up sheet int he box this week. We hope to get 10+ CHili’s this year. If you do not bring Chili please bring something you would like to share and your beverage of choice. I will release time and address tomorrow.
30 Burpee Box Jumps 24/20
30 Front Squats at 70% of your 1RM from strength session
30 Burpee Box Jumps 24/20
What a week! 40+ new athletes through the door for friends and family with one more WOD to go. I have met some pretty amazing people this week which comes to no surprise with the community we have under our roof. Thanks to all who shared this experience with there friends and family. We got one more coming at you tomorrow. Big congrats to Tracey B and Jaime G who both Rx’d there first WOD today!!
Teams of Two
Partner One-400 Meter Run
Partner 2- complete’s and AMRAP of
9 Thruster’s 135/95
When partner one comes in from the run you pick up exactly where partner two leaves off. Post total rounds as a team.
Two B Day’s today at the Box. First is Forrest G. Look out for this guy, Forrest is getting good really fast. Forrest has a motor that won’t quit and his strength is starting to catch up. Forrest is a silent assassin he comes in, does not say to much, then absolutely kills the WOD. It has been a pleasure to get to know Forrest better over the last couple months and the sky is the limit for this guy in here. It is going to be a great year of PR’s for Forrest G, Happy B Day. Anna C is one of those athletes that does not know her own strength. Anna will come in going for a double then after her 5th set come by me and say “I think I just doubled 10 pounds over my last PR for that movement.” Anna is an athlete. Anna runs hard, learns quick, and push’s herself. Anna really has no clue just how gifted she is at this sport and as she continues to learn her true potential will be impossible to ignore. Happy B Day Anna hope you enjoyed your day. It has been a phenomenal share the pain week lets finish the week strong. PR attempt coming next week for the strict press. Get those PR’s up on the board I have seen a bunch and only 3 are up for July. You work hard for those moments and should be recognized for them! Pick a weight you can go unbroken for the first couple of rounds in the back squats.
Strict Press 5×2
“The Rabbit Hole”
10 Min AMRAP
every 2:30 starting at 0:00 complete a 20 sec handstand hold
18 Back Squats 95/65
15 Kettle Swings 53/35
12 Games Push Ups