Workout of the Day

2507, 2017

Unfortunately I have some more challenging news to share.  Many of you know about this subject matter already but I would like to put it out to the entire community.  During the last month of the open our very own Jeffery Ann started to experience symptoms of what she believed was some type of pneumonia.  There was a cough that persisted each day.  After the open had finished Jeffrey Ann who had already visited the doctor multiple times about the issue went back in once more for some testing.  The news that Jeffery Ann got back was not good.  Jeffery Ann was diagnosed with lung cancer.  What still blows me away is that this 65 year old woman not only completed the open, but completed with lung cancer.  The tenacity and toughness of Jeffery Ann is unmatched.  In fact the week before JA’s diagnosis she had Pr’s here back squat at 183!  Throughout the last month JA was begun to lose energy and as you can imagine was been challenged both mentally and physically.  Jeffery Ann has told me that she does not want to discuss Cancer with anyone but would love all the support, energy, and love that our community can give.  JA has started chemotherapy and ordinary life has become more challenging.  Michele L was started a meal train for JA, who lives on her own right across from the box.  We have containers in the office for her meals and it would be awesome if we could come together as a community to help JA out over the next month+ as she goes through Chemo.  Here is JA’s meal train link

Thanks in advance for your support and for respecting JA’s privacy.  It has been a tough month for this community but one that will bring us together to help in the name of a couple of close friends in need.

A) Coaches Choice Warm Up

B) Every 2:30 x 5 sets

10 Front Rack Barbell Step Ups to 20′ (5 each Leg)

C) “Dr Feelgood”

3 Rounds

21 Wallballs 20/14

15 Power Snatch 115/75

9 Box Jumps(open Hip) 32/26 (guys add 2 45’s to 24/ladies 45 & 25 to 20)

directly into

Cash Out

90 Sec ME Sit-ups

2407, 2017

What a WOD to coach tonight.  Huge effort across the board that WOD is always brutal.  I was excited to see so many athletes challenge themselves.  It isn’t about finishing that WOD it is about pushing yourself as hard as possible.  That being said it was pretty cool to see Matty OB finish at 19:58 at 115!  We have a big B Day shout out to Coach Billy P tonight.  When you talk about the foundation of what 38 North is from day one it is built around a guy like Billy.  From day one Billy dove into this community and sport.  Billy was one of the quickest learners I have ever coached.  It was only a matter of time before Billy was a coach.  Billy quickly rose to become one of the best athletes in this community and soon after one of the most gifted coaches.  Billy has mixed a great personality with the ability to see and diagnose inefficiency in all athletes movements.  If you take one of Billy’s classes you leave having learned something new and with a smile on on your face.  It has been an honor to work along side this guy for the last 5+ years and I look forward to many more years with him in this community.  Happy B Day Coach Billy!  We will be having our CrossFit games viewing party next Sat, Aug 5th.  Get down to hang for a while.  Kids and loved ones welcome!  Make sure sure there is extention with arms on kettle swings I have seen some severely bent arms with swings lately.  Also make sure it is a legit 6′ jump and you hit target with both hands.  See you tomorrow

A) 2 min row/assault


20 sec ring row

20 sec handstand hold

20 sec inch worm

1 Min jog

B) Every 3 min rotate between these movements x 6 sets complete (3 each)

1 min Max effort Ring Muscle Up followed by 2 min rest (scale to bar MU/strict pull/kip pull/ring row

1 Min Max effort Handstand Push Up followed by 2 min rest

C) “The Kimura”

6 Min to Row 60/50 cals then

AMRAP Burpee’s to 6′ with Remaining time

rest 3 Min

6 Min to complete 50/35 Assault Cal then

AMRAP KettleBell Swings with Remaining time

Post lowest MU/pull total and lowest HSPU from B

Post # of Burpee’s & Kettlebell swings from C

2307, 2017

********Correction, our games viewing party is NOT this weekend, it is the weekend after.  We will be having a get together Aug 5th to view the games.  Beers, cornhole, ect.  SOrry about the mistake I thought they were this weekend.  A big congrats to the Proctors who brought Aubrey Kathleen Proctor into the world Friday!  Mom, Dad, and Baby are doing well.  If you have not had a chance to join the Protors meal train here is the link  We also have an envelope in the office for donations which will go towards a housecleaner after Sereatha has her Surgery this week.  We have a classic CrossFit WOD tomorrow that I have not programmed for a while.  The majority of athletes will not finish this WOD before the Cap.  Do your best and remember your time, we will reprogram this in 3 months on Oct 23rd to compare.

A) Coaches Choice Warm Up

B) “Death By Barbell”

20 Min Cap Rx is 135/95

5 Rounds

15 Deadlift

12 Hang Power Clean

9 Front Squats

6 Push Jerk

Rest 2 Min then Athletes choice

8 Min Assault or Row or run at 50%

2107, 2017

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.  Rx dead is 225/155


2007, 2017

Short one from the road.  Up in Tahoe to see Krista S tie the knot to Sean K.  A big congrats to these two soon to be newlyweds!

A) 2 Min Row/Assault then


20 Sec each movement

lateral box step up

Barbell good morning


1 min Jog

B) Every 2:00 x 6 sets

2 Tempo Back Squats with 4 sec to bottom position (right when you get to bottom explode up as fast as possible)

C) “The Shiv”

3 Rounds

21/15 Cal Assault or 25 Cal Row

15 Thrusters 95/65

9 Handstand Push-ups

1907, 2017

Quick one tonight.  The Proctor Housekeeping envelope is on the desk in office.  You can give any money donated to a coach and they will place inn envelope and write down your name to pass along.  I will be also have a donation jar at the Games Viewing next weekend.   You get to pick your clean weight tomorrow but it must be a weight you can go unbroken for as long as possible.  Challenge yourself but don’t pick a weight that make you stare at the bar for the last 5 rounds.

A) Coaches Choice

B) 8 Min EMOM

Halt Clean Dead+Clean Pull+Clean Hi-Pull

C) “Hold On”

800m Run


10 Rounds

5 Unbroken Power Clean (you pick weight and note on board)

8 Box Jump up and over 24/20 (no hip ext needed)


800m Run