Workout of the Day

605, 2015

I had my entire cherry picker speech ready to post tonight until the 5pm rolled in 17 deep looking to party. Actually 9:30 was 1o deep too.  Great efforts tonight on those Kettle’s, especially the first UB set.  People dug deep.  Clean were on point as well.  Shout out to Matt K who I can confidently say has one of the prettiest Jerk’s in the box.  If I said prettiest jerk in the box in any other environment thing could get weird.  The guy moves so fast under the bar.  Matt hit the last four complex’s at 245 tonight and they looked effortless.  Good work man.  The row cycle continues, only two more weeks.

1 Min Max Effort Row every 4 Minutes x 4 post meters for each round

“The Cabbage Patch”

16 Min EMOM

1st-3 tough strict Press (increase or decrease in weight once at for rounds 5-8)

2nd-35 Double Under’s (or work for 35 seconds)

Cash Out-90 Sec ME Hollow Rocks

No bounce to strict press they are going to get tough with the double under’s pick weight accordingly, post highest press weight that was used for at least 4 rounds, and how many Hollow Rocks you did

505, 2015

Great work on the thruster tonight, it was a fight to keep that bar off the ground the last couple of rounds.  A bunch of new faces in the box the last month bringing a bunch of good energy.  Remember as a new athlete it is not about how much weight you put on the bar, hammer that form and the weight comes.  Lets focus on shortening breaks this week.  Do a 3-4 second count on all breaks so they do not turn into 12 second breaks.  See you guys tomorrow

Every 90 sec staring at 0:00 for 13:30 complete Power Clean+Below Knee Power Clean+Push Jerk+Push Jerk go up in weight at for complex at 4:30 and 9:00 stay the same for last 4 complex’s

“The Donut”

1 Mile Run

100 Kettle Swings 53/35

All Swings end directly overhead with open hips and locked knees

405, 2015

So I was informed that the 23rd, which we had tried to put the Cornhole tourney on is Memorial day weekend.  I know a lot of you will have plans that weekend so we are moving it to Sat May 30th.  Sorry for any confusion, lets get a big turn out, the more participants the better.  I will get a sign up sheet at the box as well so we can game the bracket.  Mark your calendars.  This will also be a potluck. so even if you are not going to participate come drink a beer and hand.  It will be at the same park we had it in last year.  Kids and family are welcome so bring them along.   Great open box today, congrats to Leanne M who got her first bar MU!  We are starting a 5 week Back Squat Percentage cycle.  It isn’t crazy in volume but will put on some numbers.  See you guys tomorrow

Back Squat

5 Min to warm up

5 reps at 76%(round up) x 5 sets (3 min break between sets) (12 Min)

“The Mouse Trap”

8 Rounds

20 Sec Thrusters 115/75

10 Sec Rest

20 Sec Burpee Box Jumps 24/20

10 Sec Rest

Cash Out-90 sec ME Toes 2 Bar

post running total of WOD and total number of T2B separately

205, 2015

Quick one tonight.  It was a great week in here.  Thank you very much for sharing this community with so many great folks.  Also thank you as always for being so welcoming.  It makes my day to see our athletes go out of their way to welcome someone new or unfamiliar.  You never know who you are going to meet and how they will effect your life.   See you tomorrow

“Back on the Bar”

6 Min AMRAP

Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

“Grace”

30 Clean and Jerks 135/95

6 min AMRAP Cindy

105, 2015

It has been another great experience during this share the pain week.  40 New athletes coming through the doors.  You will be seeing many of the athletes around for a while, a handful have joined our community.  I wanted to post about our second annual Cornhole/bags tourney coming up in May.  We will be taking over another park May 23rd for food, beer, and bags.  Mark it on your calendars!  The 3rd annual 38 North throw down is coming up in June.

Strict Press Wave (go heavier on each set for the second wave)

“The Creep”

21 Thrusters 95/65

21 Box’s Jumps (no rebounding or stepping up must jump up and step down) 24/20

1:00 ME Double Unders

15 Thrusters

15 Box Jumps

1:00 ME Double Unders

9 Thrusters

9 Box Jumps

1:00 ME Double Unders

Cash Out-1:30 Sit-ups

you will keep your own time for double unders.  Post running total of double unders, total time of WOD, # of sit-ups

3004, 2015

Another day jammed packed with athletes.  Great to see a bunch more new faces.  45 sec of fun, that row was no joke.  Athletes had strong efforts all day.  Big B Day shout out to Coach Krista!  Krista was one of our founding members and quickly became a part of the foundation this community was built upon.  Krista was gifted from the day she walked though the door.  Born to lift the barbell, heavy weight came easy to this one.  From gifted athlete came a revered coach and the rest is history.  It has been amazing to watch this young lady evolve the last couple of years.  It seems like yesterday she was a student and now she has a full blown career I have been blessed to watch this amazing and rewarding path.  I feel honored to call her a 38 North athlete, coach, and friend.  Happy B Day Krista!   Bing those high socks of chin guards for the climbs.  See you tomorrow

12 Min to build to a tough weighted double ring dip (Ring dip kipping review)

5 Min Rope Climbing Review

“The Lasso”

200 Meter Run

21 Deadlift 185/135

7 Rope Climbs (1o Strict pulls/20 Ring Rows)

400 Meter Run

15 Deadlifts

5 Rope CLimbs (8 Strict Pulls/16 Ring Rows)

800 Meter Run

9 Deadlifts

3 Rope Climbs (6 Strict Pulls/12 Ring Rows)

Challenge yourself with the ring row height the closer to the ground the tougher it is.  Keep a plank don’t let your hips sag)