Random
1610, 2017
Tues, Oct 17th
Great to get a bunch of athletes though the box again today. Great work on the squat/row duo and big efforts on that WOD. Had a bunch 50’s and some 60’s throughout the day. We have a full class for our gymnastics workshop on Thrusday eve with Ally. Great to see so many of you jump on board for the evening. Back at it again tomorrow
A) 2 Min Assault/row
20 sec rotation for 3 min of these movements
Overhead light Kettlebell walk (right)
Overhead light Kettlebell walk (left)
Mountain Climbers
1 Min Jog
B) 8 Min Technique work Back Rack Split Jerk
then
8 Min Technique Work Regular Split Jerk (no fails focus on catching low and pushing yourself under bar)
C) “The Flat Tire”
12 Min AMRAP
Sprint Street—–>river
35 Double Unders
6 Power Snatch 135/85
3 Ring Muscle Ups (scale to 3 bar muscle Ups or 3 Chest to bar Pull-ups(kip or ring rows)+ 3 Ring Dips
1510, 2017
Mon, Oct 16th
We are still deep in these fires around the state but it was a very good day fro containment today from the numbers i read. It was a much needed break from the smoke we have been experiencing as well. We had a full open box with some great energy flying around. We are back at it tomorrow. Taken the WOD up to 85% effort a we adjust back to cleaner air. Lets get these classes full and let off some serious steam! Pr’s continue to pile up with Sarah P coming in to the open box and hitting a 145 Clean and Jerk and Natalie C hitting an 85# Snatch PR yesterday.
A) 2 Min Assault/row
Rotate every 20 sec for 3 mn
Barbell Good Morning
Lat Box Step Up
Inch Worm
Jog 1 min
B) 14 Min EMOM
1st- 3 Front Squats at 80% of one rep max (one weight entire time no increase)
2nd-35 sec row
Men-1:45/500 pace
Women-1:53-1:55/500 Pace
Rest 6 min
C) “The Trilogy”
3 Rounds
Running Clock
1 Min DB Shoulder to overhead 45/30
1 Min Power Clean 155/103 (must drop every rep)
1 Min Burpee’s to stand
1 Min Rest
Post each Round Separate
Post Squat weight on board
1310, 2017
Sat, Oct 14th
6pm came in to lift tonight! Pr’s on the Clean & Jerk by Natalia Kataoka135#, Joanna McIntosh Greene 88#, Mohammad Jehangir 145#, Vanessa Marin 113#, Ally D’Ambrosio 180#, and welcome back to Urban Andersonwho got a 20 hour break from duty and hit a 285# Clean and Jerk! Great to get a full class in here again. Classes are on again tomorrow! Pray for those winds to stay down guys. I continued shout out to all our 38 North First Responders who continue to work day after day, hour after hour, to keep us safe. Saw recipe tomorrow for the 8:30, emphasis on lifting because the smoke is supposed to be pretty bad. Roll up door will be down so come in back door.
A) Coaches Choice
B) Every 1:30 x 8 sets
10 Sec Overhead Barbell Walk
C) 10 min to build a max height 3 rep box jump
D) Every 2 Min x 6 sets
3 Overhead Squats
E) 6 min Assault or Row cool down at 60%
1210, 2017
Fri, Oct 13th
We are working out tomorrow. That is all. I want to see some Pr’s. WOD is meant to go at 70%, just get blood moving. If breathing feels off hit a 50% row/assualt
A) Coaches Choice
B) 15 Min to build to a Clean And Jerk
C) 7 Min to Establish 2 rep Weighted Push-up
C) “Taking it easy”
Optional if you are not feeling great with breathing hit a 6 min cool down assault/row at 50%
Running Clock
@70%
2 Min ROW for cal
2 Min Power Clean (1 rep every 10 sec) you pick weight
2 Min Assaut for Cal
2 Min Farmers carry around gym (set up cones in corners)
1110, 2017
Thurs, Oct 12th
********It started off with decent conditions but it Looks like air quality is quickly worsening, we will be canceling classes tonight guys. Stay tuned for the tomorrow.
We will be running classes tomorrow as of right now but please check this blog or facebook before coming in. Air quality was way better today, holding at moderate all day, but can switch at any moment. If AQI (air quality index) goes over 150 at any time tomorrow I will be canceling classes. Also if the fire comes any closer towards Petaluma from Sonoma or Santa Rosa at any time we will cancel classes. I will change this blog to reflect that so please check back. Safety is our first priority but I know with the stress and energy of this fire many of you need to release and to get your mind off of things. I will be programming Strength and skill again, no WOD until that AQI is really good and we can breath clean. See you guys tomorrow
A) Coaches choice Warm Up
B) 12 Min to Establish
One Clean and Jerk
C) 10 Min Kipping Pull Up Technique
for those with Pulls complete
10 Min EMOM
3 Weighted Strict Pull-ups
D) 9 Min to establish 2 rep weighted Push-up
1010, 2017
Wed, Oct 11th
Unless the fire gets too close to Petaluma tonight the doors will be open tomorrow. i know many of you are going stir crazy. With the air quality still so bad we will not be having a WOD to protect those lungs. Instead we will be hitting a skill and two strengths. Looking forward to getting you all back in here tomorrow! Pray for that wind to back off!!!!! Sorry for the B Days I have missed this week, I will review at the end of week and get you all! Thanks again for the generous donations, they all got out to where they needed to go! Full schedule is on. For those not on FaceBook I will repost this, If you know anyone in Sonoma County who is currently displaced from the fires is looking for a short term room please call Petaluma Peoples Services at 707-765-8488. I will be working with a team of volunteers tomorrow 11-4pm matching evacuees with home owners offering rooms but I believe they have a team there now taking calls. If you are a home owner with an extra room, please call the same number! Now that donations have poured in because of the generous town, placement will be the next stage of relief these evacuees will need. I can’t imagine losing my home then having to spend the next week in a gym/center. I know not everyone has the ability to offer a room up, but if you do please give it some thought. Call me directly with any questions after 11am.
A) 2 Min EASY Bike/row
3 min-20 sec rotate
Wallfacing Handstand Hold
Air Squat
Ring Row
B) 10 Min Kipping Handstand Push-up Technique
for those with Handstand take 10 min to build to a 3 rep Deficit HSPU (take your time and rest between attempts
C) 12 Min to Establish a
2 rep hang Power Snatch
D) Every 2 Min x 7 sets
4 Reverse Front Rack Barbell Lunges
910, 2017
Tues, Oct 10th
I think we are all still trying to wrap our heads around the devastation that swept though, and continues to sweep though, our county and surrounding counties. As the pictures have started to post on my facebook feed today, time and time again I see total loss. Home after home, burnt down to the ground with only fireplaces standing where a structure once stood. I know we always say that our health and safety is the only important thing in this life. I too share in this belief, but it doesn’t numb the sting of what these families are going through right now, a total loss of all you own. So how as a community can we come together to help? I have been pulled in so many directions of need it is hard to focus on one way to help our neighbor’s. If anyone has a good idea we could collect items, donate, ect as a community the next couple days please text or call me 415-328-9129. I also have a call in to Lynne Moquette, a local woman who has been at the front all day helping those in need, for idea’s of what is needed. I will keep all informed with what I hear. Also a huge thank you to all the first responders out there on the front lines doing everything within their power to stop the spread of this fire. Bill Adams, Kyle Matlick, Andrew Ihlenfeldt, Morgan De Jong, Scott Preckwinkle, Urban Anderson, Maximus Decimus Meridius, Hannah Barnett-Powell, Justin Lee Pels, Jon Ofstead, and Nick Pomo are all 38 North athletes that risk their lives all year, but the level of risk goes up dramatically in times like these. We are open as scheduled tomorrow, and we will be repeated yesterday’s programming. For those early morning peeps that made it in today I will be programming you something different so you do not have to repeat today’s. Please call, text, or e-mail with any idea’s how we can comfort the evacuees in any way possible.
*****Update- If you have anything you would like to donate. Kids cloths, baby supplies, adult clothes, supplies, mattresses, pillows, ect…anything. Please bring it into the box today or tomorrow. We will store in office ten I will take out Wed/Thurs/Friday
A) Coaches Choice
B) 14 Min EMOM
1st- 3 Back Squats at 80% of one rep max
2nd-35 sec assault
Men’s rx-78-80 RPM
Ladies-65-67 RPM
Rest 6 Min
9 Min AMRAP
15 Burpee’s to Stand
15 Kettle Swings
*****For those who came yesterday at 5:15
B) As class warms up and squats work on barbell goat of choice
C) 9 Min AMRAP
Take the bike next to you and transition fast
10/7 cal Assault Sprint
12 Dumbell Snatch 50/35 (Alt Arms)
8 Box Jump 30/24
810, 2017
Mon, Oct 9th
A B Day shout out to Josh R tonight! This guy is a beast. I still get surprised with Josh’s strength numbers some WOD’s. Always upbeat and ready to work Josh has been a great addition since he come over to us this year. This young man can throw around a barbell, and his gymnastic movements are catching up quick to his strength. Watch out for this guy this year, those numbers are getting better and better with each week. Happy B Day Josh! Back by popular demand, one more round of the back squat/assault! LadiesRPM was adjusted after feedback two weeks ago. Following it up with a short burner combo we have hit plenty of times. Have fun
A) Coaches Choice
B) 14 Min EMOM
1st- 3 Back Squats at 80% of one rep max
2nd-35 sec assault
Men’s rx-78-80 RPM
Ladies-65-67 RPM
Rest 6 Min
9 Min AMRAP
15 Burpee’s to Stand
15 Kettle Swings
610, 2017
Sat, Oct 7th
B Day shout out to Kim R tonight. It has been great having this young lady with us the last 2 months. Kim always comes in to work hard and learn what ever movement we throw at her. Kim is easy to coach and always smiling at the end of each WOD. It has been great to have Kim a part of this community and it will be fun to see her progression throwout this year. Happy B Day Kim! Man that WOD did a number on every class today. Great numbers throughout the day, and a great high energy 6pm class to finish it off. See you tomorrow
A) 38 North Stretch
B) Every 1:30 x 10 sets Rotate between
1-5 Bench Press
2- 10 Dumbell Hammer Curls (5 each arm)
C) “The Jelly Doughnut”
5 Rounds
200m Run
30 Double Unders
10 Hang Cleans 135/93
5 Strict Pull-ups (scale weighted ring row or ring row, no kip)
Rest 2 min
Cash Out
one unbroken set of wallballs
Post Time and # of wallballs
510, 2017
Fri, Oct 6th
Big shout to anyone who finished that WOD today and all who put a big effort to finish! Some great improvement on Bar MU by Omar and Laura C in the 9:30. Shout out to Zach who hit a 30 pound PR on his OHS today at 175! Hit Ally D up at ardambrosio92@gmail.com to get a spot for the gymnastic skills workshop on Oct 19th at 7pm. Spots will go fast, there will only be 12 athletes for the class. See you tomorrow
A) Coaches Choice
B) Every 1:30 x 10 sets rotate these two movements
1st- 30 sec Handstand Push-Up AMRAP
2nd-30 sec Toes 2 Bar AMRAP
Score is lowest round for each-post on board
C) “The Snowflake”
3 Rounds Running Clock
1:30 Power Snatch 75/55
1:30 Box Jump Up and Over 24/20
1:30 Assault for Cal’s
1:30 Rest
Post each Round Separate