Workout of the Day

2008, 2017

I am very excited to announce a new Endurance Workshop that will be offered to 38 North Members starting Sunday, Sept 10th.  Coach Danny will be coaching this four week endurance Workshop and it will be limited to 10 athletes.  If there is a desire for more space Danny will be opening up a second class on Sundays with another 10 athletes.  There will be a cap on space because Coach Danny wants to spend quality time to coach each athlete within the class.  Because of the limited space it is very important that any athlete’s that commits will commit for all 4 weeks.  Danny is putting a lot of time in prepping and programming this class and I wouldn’t want a space taken from someone else that isn’t being used consistently.   Here is the breakdown of the class.

Are you looking to increase your endurance in your workouts?
In these 4 week workshops, coach Danny will guide you through the fundamentals of endurance training.
The goal of these workshops is to become more efficient, improve your movement mechanics and build your endurance capacity.
Workshop 1- Running
Running is a skill, and like all other athletic skills, improving our mechanics is the difference between progressing and not.
Running is present in virtually every sport, however running mechanics are usually an after thought.
 
Coach – Danny Alvarado
Dates – Sept 10, 17, 24, Oct – 1
Time – 10:30 – 12:00 ( Sunday after open box )
Location – At the box, track or pre determined location
Cost – Nothing, it will be the same as attending a class
Capacity – 10
All levels are welcome.
This workshop will be scaled for all levels of fitness
Outline
  • We will deconstruct the skill of running into its component parts and learn piece by piece proper technique.
  • Workout:
  • Dynamic warm up catered specifically for the upcoming workout
  • Interval style workout with prescribed pace ranges testing your strength, speed and endurance.
  • 10-15 min dedicated to cool down

We will take a break in October, although we will try to meet up twice outside the box that month for runs/workouts around Sonoma and Marin Counties.  In November we will be coming back with a second workshop

Workshop 2 – Rowing / Assault Bike
These two machines never get easier, you just get better.
Looking for a better experience rowing on the Concept 2 and Assault Bike?
This 4 week workshop will give athletes the opportunity to improve there skill and efficiency with rowing on the Concept 2 indoor rower and Assault Bike.
Coach – Danny Alvarado
Dates – November 5, 12, 19, 26
Time – 10:30 – 12:00 ( Sunday after open box )
Location – The box
Cost – No cost
Capacity – 10
All levels are welcome.
This workshop will be scaled for all levels of fitness
Outline
Concept 2 indoor rower
We will deconstruct the skill of rowing into its component parts and learn piece by piece proper technique
How to improve rowing power and efficiency for better workout performance.
Concept 2 monitor  explained
Damper setting explained
Assault Bike
Setup
Positioning
Pacing
Assault Bike monitor explained
Workout:
Short, medium, and long workouts with focus on pacing and quality of movement.
If you are interested in partaking in this 4 week workshop please contact Coach Danny directly at daniel.alvarado281@gmail.com.  Danny can also field any questions you might have about these classes.  This endurance class is based off of the work of Dr Nicholas Romanov and Danny will be going to a trainers only Cert in November around this methodology.  CrossFit actual as a cert around this methodology as well that is open to anyone if you have an interest.  If I can guarantee anything it is that Coach Danny always comes into coaching opportunities like this unbelievably prepared.  You will get a bunch out of this Workshop that will translate to results in and outside of the box.  I am looking forward to hearing about the experience.
I have been waiting to program this one for a while guys, have fun tomorrow and don’t drop that bar!
A) Row/Assault 2 min
3 Min
20 Sec Empty Barbell Thruster
20 Sec Ring Rows
20 Sec Sit-ups
1 Min Jog
B) “The Fran Mile”
21-15-9
Thrusters 95/65
Pull-ups
directly into
1 Mile Run (4×400’s not mile loop)
rest 2 Min
Then
(6 Min Cap)
C) 30 Handstand Push Ups for Time
Post Fran Time/mile time/HSPU times(or reps) Separate

 

1808, 2017

Fun to watch that row session today.  Shout out to Nick GP hitting a 145 Pr snatch on that complex and Daniela A for getting upside down on that wall for the first time in the last year.  See you guys tomorrow.

“The Closer”

400m Run

50 Kettle Swings

400m Run

50 Air Squats

400m Run

50 Double Unders

400m Run

50 Burpee’s to stand

1708, 2017

A big happy B Day to Bill A!  Bill is a tremendous part of this community.  Bill has one of the most consistently positive vibes in the box.   There are two things I can depend on with Bill each class, he will be there early and he will shake your hand and thank you on the way out.  These two attributes go a long way with a coach.  Bills strength really took off this last year.  Cleaning 185+ and deadlifting 300+.  The biggest gainz however are in the OHS and Squat technique which has come so insanely far in the last 3 years.  Whether it is a competition, team event, or the Open Bill is down for anything.  It has been great to have Bill in the community over the years and I hope you had a great day today my man.  Finishing the week with some snatches, HSPU and rows.  Have fun

A) Coaches Choice Warm up

B) Every 2 Min x 7 sets

3 Position hang Power Snatch (High Hang/Above Knee/below Knee)

C) Every 2 Min x 6 sets

20 Sec ME Handstand Push Up

D) Every 6 Min x 3 sets

500 Meter Max Effort Row

Post highest snatch, lowest HSPU, Lowest row

1608, 2017

Quick on tonight.  Have fun with this one tomorrow!

A) Assault/Row 2 min

3 Min

20 sec inch worm

20 sec Barbell Push press 45/33

20 sec Plank

1 Min jog

B) Every 2 min x 6 sets complete a

12 sec overhead barbell walk

(set up racks on four sides of gym)

C) “The Narwhal”

3 Rounds

400m Run

21 Wallballs 20/14

15 Toes 2 Bar

9 Overhead Squat 115/75

1508, 2017

As I posted on Instagram, one hell of an effort by the 9:30am. I saw tehg numbers fromn the 5:15/6:30, and spoke with Coach Billy and it sounds like all classes followed suit.  If you pushed those rows, assault, and burpee’s then that WOD got nasty.  See you guys tomorrow

A) 2 Min Assault/row

3 Min

20 sec lateral step up

20 Sec Goblet squat hold

20 sec walking lunge

1 Min jog

B) Every 2 min x 7 sets

Two 1 & 1/4 Front Squats (check example but no pause on bottom of first squat)

C) “The Clean Sando”

5 Min AMRAP

24 Double Unders

12 Pull-ups

6 Ring Dips

2 Min Rest

3 Min AMRAP

Power Cleans 185/135

2 Min Rest

5 Min AMRAP

24 Double Unders

12 Pull-ups

6 Ring Dips

Pick up on second amrap where you left off on first.  you will post total AMRAP score from the two amraps and total PC

1408, 2017

The 6pm went off tonight.  22 athletes in there getting after it.  Thanks for working together to make it run smooth.  OHS were looking good!  See you guys tomorrow. Get to those dumbell snatches and kettle swings and don’t put them down!

A) 38 North Stretch

B) 10 Min Handstand Walk Technique or 7 Min or HS Walk work

C) “The Big Tuna”

2 Rounds

3:30 to Row 350m/275m

15 Burpee’s to the top of a 45# plate

AMRAP Dumbell Snatch 50/35 (alt arms)

2 Min Rest

3:30 to Assault 21/15 Cal

15 Burpee’s to the top of 45# plate

AMRAP Kettle Swings

2 Min Rest

Post each AMRAP score separate