Workout of the Day

1806, 2017

A big shout out to all the 38 North Dad’s out there today.  Being only 11 days into fatherhood I don’t know if I have truly earned my first Father’s Day.  But even in this sort time period I have gotten a good taste of the total commitment and selflessness a parent surrounds their children with.  I see it with the way my wife looks at our boy and I feel it in deep in my gut.  Kudos to all you Dad’s (and moms) who have been passing this love on to your kids for 1 day or 50 years!  We will be hitting Deadlift’s once a week for the next 5 weeks.  It won’t be on the same day every week the the squat cycle.  Take your time with this movement, be perfect.  Getting better at the deadlift will translate to literally everything you do in this box and everything physically you do in life.  Back off on weight and remain perfect.  Put your ego aside and get better at this movement.  The only way to do it is to stay within a weight range that your torso and shoulders do not collapse with.  Stay on your heels and keep your chest high. DOn’t short the squat and don;t worm the push-ups!

A) Active warm up

2 Min Assault/row

4 min

20 sec lateral box step up(switch legs each round)

20 Sec Barbell Goodmorning

20 Sec Lunges

B) Every 3 min x 5 sets complete

5 Deadlifts (pause one full sec on ground between reps/do not drop weight from hip)

C) Active warm up 2 min

20 Sec HS Hold

20 Sec inch Worms

20 Sec Yoga push up

D) “The Bit O’ Honey”

5 Min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

2 Min Rest

3 Min AMRAP

Shoulder to Overhead 155/103

2 Min Rest

5 Min AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

{Post running total of CIndy(start where you left off in the seocnd round and total reps of S2O

1606, 2017

Another sneaky one today.  Shout out to Janelle and EJ both getting 8+ on that thing!  Janelle also hit 146 on that snatch complex!  See you guys tomorrow!

“It takes 2”

2 Rounds

2 Min ME Wallballs 20/14 directly into

2 Min to run 200m (rest with extra time)

2 min ME Burpee’s to 6′ target touch with both hands

2 Min to run 200m (rest with extra time)

2 Min ME Pull-ups (scale to ring rows)

2 Min to run 200m (rest with extra time)

2 Min Rest

two scores which are running totals for each round

1506, 2017

A B Day shout out to Kyle M tonight.  IT has been fun to watch this guys strength gains over the last 3 years.  Kyle had not touched a barbell prior to 38 North and when he came in it was a process to build his strength.  Kyle never shied away from those movements and years later this guy is repping 155 cleans in WODs.  Kyle is a friendly positive influence on everyone he comes in contact with, he always brings up the energy of each class he is in.  Kyle will continue to get stronger in here with the persistence and commitment he has shown and it will be fun to watch!  For those not comfortable with the full snatch yet stay with two power snatches.  Happy B Day Kyle!

A) Coaches Choice Warm Up

B) 7 Min Handstand Walk Technique if you have them practice on other side of gym

C) Every 1:30 x 8 sets

Power Snatch+Hang Full Snatch

D) “The Jaegar Bomb”

9 Min AMRAP

30 Double Unders

15 Sit Ups

***at 0:00, 2:30, 5:00, 7:30 complete 12 Thrusters 95/65

+++If you take more then 40 Sec for double under’s cut reps down

1406, 2017

Fare thee well to out very own Anna C!  Anna is heading out East to Manhattan with her job at Marmot.  Anna has been with us for 3+ years and the gainz in this young lady were extraordinary.  Anna had never been on the barbell when she got to us, but fast forward a couple years and she was one of the most competitive ladies in the box.  I wish Anna the best out there but selfishly hope she gets her fill of the Big Apple quickly and returns home to us.  Safe travels Miss Campbell!  Some great effort on the bear crawl and WOD at the 9:30 today.  No one backdown to that WOD,  Shout out to Kristen S who crushed both the HSPU and T2B today!  Pick a weight you can move through quickly tomorrow on the HPC, you should be able to get 5 reps consistently before a drop on that first 21.  See you tomorrow

A) Coaches Choice Active Warm

B) 15 Min to Establish a Moderately Heavy Back Rack Split or Power Jerk (no fails)

C) “Hit & Run”

400m Run

21 Hang Power Clean 155/103

21 Box Up and Over

400m Run

15 HPC

15 BUAO

400m Run

9

9

1306, 2017

A big congrats to Vince F who tied the know this past weekend to his beautiful bride Lauren!  Stoked to get you back in the box Vince.  A big shout to Matt F who hit all rounds from today’s WOD at 3+ rounds, legit!  Matt also took a ninth at the Spring Fling comp in Redding over the weekend.   Also those snatch pulls keep getting better.  Find that hip and stand tall.  New movement coming at you tomorrow, have fun.

A) 2 mIn row/assualt then 4 min AMRAP of

20 sec supinated bar hang

20 sec Wallfacing Handstand hold

20 sec Yoga Push-ups (hold in top position for 2-3 sec)

1 Min Jog

B) Every 1:30 rotate between these two movements x 8 sets (4 each)

1st- Dumbell Bear Crawl rig to rig (down and back is one rep) suggested weight would be to start around 20-25/10-15

2nd- 4 weighted strict Pull ups (scale to weighted ring rows)

C) “The Fried Peanut”

2 Rounds running Clock

5 Min to complete 20 Handstand push ups then max effort row cals with remaining time (cap for hspu is 2:30 if you do not complete 20 reps move to rower and notate reps completed on board) scale multiple mat/box/or games style push-up

5 Min to complete 25 Toes 2 Bar then max effort assault calls (2:30 cap on toes 2 bar then move on and note on board)

Post how many HSPU and T2B complete in rounds and running total of cals between row ans assault

1206, 2017

A B Day shout out to Justin P!  I love having this guy around our community.  This is one solid young man.  JP is strong as an Ox and has one of the best bottom position’s you will when he gets under that bar.  JP doesn’t say much at first but if you listen he will sneak in some of the best one liners at the gym.  Justin has been with Cal Fire the last 5 years and recently finished Paramedic school.  I am stoked to have this guy with us and I have no doubt this guys numbers will get bigger and bigger throughout the year.  Happy B Day JP!  These AMRAP’s are all out sprints!  Don’t hold back or pace just grip it and rip it.  Find your hip on both the pull and hi-pull every set.  Don’t increase in weight unless you find it.  Shoot for 3+ rounds

A) Coach’s choice for Warm Up

B) Every 1:30 x 8 sets

Halting Snatch Deadlift+Snatch Pull(drop)+Snatch Hi-pull

C) “Dub Nation”

4 Rounds

3 Min AMRAP

10 Kettle Swings

9 Kettlebell Goblet Reverse Lunge (with the weight you used on swing alt legs each rep)

8 Burpee’s (torse upright/jump/hands touch over or behind head)

2 Min Rest

Post each round