Workout of the Day

1402, 2017

I hope all you love birds had a great V Day.  Keep your chest up on the Dumbell deadlifts, I am only going to have you touch front end of dumbell on floor for rep to help keep your back from rounding.  This 10 min is going to sting!  Don’t rush movements stay upright when coming off ground with step overs.  Not a bad idea to rest after 11th Deadlift, pick up 12th dead then go strait to front squats.

A) 6 Min EMOM

1st-45 Sec Double Unders

2nd-45 Sec Plank

Post lowest DU total

B) 10 Min Ring Muscle Up Technique

For those with MU complete 10 Min EMOM

1st-1-6 Ring MU (no more then 30 sec work time)

2nd- 30 Sec E-Z Assault

C) “Death By Dumbell”

10 min AMRAP

12 Dumbell Deadlift 45/30

9 Dumbell Front Squats 45/30

6 Burpee Dumbell Step-over 20′ 45/30

1302, 2017

A bunch of great stuff going on tonight.  Vanessa, Nat, Ang, Laura C, Leanne, and many more getting a lot better at the Handstand Walk.  Urban flying under the bar for a 265 clean complex and Jason O moving under the bar fast as well.  Finally some great performances on the WOD by Lindsay R, Emma, Sumer, and Marisa who hit Butterfly C2B pulls the whole WOD.  We have a long one, 35 min to be exact with built in rest.  Depending on numbers we will most likely set up 3 groups that rotate through so pair up with 1 or 2 athletes your same strength to share the Snatch bar.

“The Marathon”

3 Rounds
1 Min Power Snatch 115/75  (In middle)

1 Min Rest

1 Min Assault for Cal

1 Min Rest

1 Min Wallballs 20/14

1 Min Rest

1 Min Row for Cal

1 Min Rest

1 Min Kettle Swings 53/35 (behind rowers in front)

1 Min Rest

1 Min Sit-ups (set up in rig)

1 Min Rest

Post a Running total score for each complete round

“CrossCamp”

Same WOD but with Dumbell Snatch instead of barbell

1202, 2017

A big congrats to our 3 teams who competed over the weekend.  I got down there for a couple hours and got to see them all for a WOD or two.  Out of 49 teams EJ and Laura made it to the finals and ended up taking 4th, Matt and Janelle took 25th, and Danny and Ally took 28th.  Great efforts by all.  T-Minus 10 days until the first Open WOD is announced, get on that registration.  We have 20+ currently lets get it up to 40+.  See you tomorrow

A) 8 Min Technique review Handstand Walk

for those with HS Walk hit 10-15 sec per min for 8 min

B) Every 1:30 x 8 sets complete

Power Clean+Hang Full Clean (unbroken)

C) “11.6”

7 Min Ladder

3 Thrusters 100/63

3 Chest 2 Bar Pull-ups (scale to regular or Ring Row)

6 Thruster

6 Chest 2 bar Pull

9

9

ect

1002, 2017

That was a soul sucker today.  Big shout out to Gabe who crushed that thing Rx at 12:53.  I know people are sore from this week so we have a nice body weight WOD with a bunch of running so you guys can get out in the Sun tomorrow! we have 6 athletes competing tomorrow so head down to CrossFit Ross Valley between 10:30 and 4 and check them out!  Good luck Danny, Ally, Laura, EJ, Janelle, and Matt!

“Chariots of Fire”

400 Meter Run

100 Sit-ups

600 Meter Run

75 Double Unders

800 Meter Run

50 Kettle Swings 53/35

1000 Meter Run

25 Overhead Walking Lunges 45/25

902, 2017

We have 3 teams competing this weekend at the “Snatch my Heart” comp at Ross Valley CrossFit.  Matt F & Janelle, EJ & Laura C, and Danny A & Ally D will be representing 38 North on Saturday.  The Comp starts around 10:30am and goes to 4pm.  If you have not been to a comp this year this will be a fun, close opportunity to go cheer on you fellow athletes.  The address is 34 Greenfield Ave, San Anselmo, CA 94960.  Happy B Day to Amy S!  I love seeing this young lady walk through the doors to the late PM WOD’s.  Amy is always up for a good conversation and loves music and movies so she is easy to talk too.  Amy also always gives it all to every workout she comes to.  The thing that I love about Amy is good workout or bad she always walks in again and this has happened over and over for close to 4 years.  Thank you for continuing your journey to health and fitness within our community Amy I hope you had a great day!  

Every 2 Min x 7 Sets complete two

 1 1/4  Front Squats (Do to below parallel then to slightly above parallel then back down and all the way up)

“The Swamp”

2 Rounds

35 Wallballs 20/14

25 Chest 2 Bar Pull-ups (scale to regular pulls or ring rows or a mix)

15 Burpee Dumbell Box Step Over’s 45/30 @ 20′

802, 2017

We have 14 registered for the open with 2 weeks left.  We have had 40+ the last couple years lets get up to that level again.  Here is link to register https://games.crossfit.com/cf/login?returnTo=%2Fmanage-competition%2Fathlete&flow=games.  It is 20 dollars you won’t regret.  A B Day shout out to Shannon KS!  Shan has been with us for about 6 months and has undergone some major improvements in her journey towards a healthier lifestyle.  As of mid November this young lady was down 25 pounds since joining our community.  Shannon’s always got a smile on her face, she you can clearly tell she enjoys and embraces the punishment we have a tendency to dish out.  As Shannon learns more and becomes more proficient within this sport the sky is the limit for this one.  Happy B Day Shannon!  The goal of this WOD is to try to only put that bar down once in the set of 25 snatches.  Move fast the clock will move fast on this WOD as well.

Every 2:30 x 5 sets

2 Close Grip Bench Press

“18 to Life”

18 Min AMRAP

25/17 cal assault if assault is taken 500m Row

50 Double Unders

25 Hang Power Snatch 75/55

“CrossCamp”

Every 1:30 x 8 sets (4 sets per arm)

5 Kettlebell single arm press

18 Min AMRAP

25/17 cal assault if assault is taken 500m Row

50 Double Unders

25 Hang Dumbell Power Snatch 45/30