Random
2008, 2017
Mon, Aug 21st
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
Sat, Aug 19th
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
Friday, Aug 18th
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
Thurs, Aug 17th
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
Wed, Aug 16th
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
Tues, Aug 15th
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
1308, 2017
Mon, Aug 14th
I had a chance to stop by the Proctor’s today and visit with their beautiful girl. I can tell you one thing Sereatha looking amazing! After the surgery Sereatha has already gained feeling and movement in her left had was partially paralyzed! I can;t tell you how happy it made me to see how well Sereatha is recovering and how great the baby(and Chad) is doing. The Proctors were very appreciative of the money donated towards housecleaning, it will really help take a load off this families overloaded shoulders. A B Day shout out to Janelle A! You simply won’t find anyone better under a barbell in this community then JA. This heavy and moves fast!! Janelle’s technique is absolutely on point. There is no denying Janelle’s proficiency under iron but lifting is not what I am most impressed with this year with her. Janelle made a commitment to become a better CrossFitter this year and that meant becoming more well rounded. If anyone has seen the numbers Janelle is putting up as of late you know this goal was attained, and then some. Janelle’s runs, gymnastic movements, rows, assaults, and motor capacity has gone through the roof this year. In WOD’s that Janelle would have come in the middle of the pack a year ago she is now posting some of the top times in the box. There is only one reason fro these results, she works her ass off. Janelle listens to everything you tell her and implements it immediately. It has been great having this young lady a part of this community and I can guarantee it is going to be another year of gainz! See you guys tomorrow. Pick a S2O weight that is challenging but you can go Unbroken with every time you pick up the bar.
A) 2 Min Assault/Row
3 Min AMRAP
20 Sec Bear Crawl
20 Sec Barbell Good Morning
20 Sec Jumping Air Squats
1 Min Jog
B) Every 3 Min x 5 sets
5 Overhead Squats
C) “The Repeat”
6 min AMRAP
5 Shoulder to Overhead 155/103
10 Box Jump up and over 24/20
15 Sit-ups
4 Min Rest
6 min AMRAP
5 Shoulder to Overhead 155/103
10 Box Jump up and over 24/20
15 Sit-ups
Don’t game this WOD, go all out both AMRAP’s. Post each AMRAP score and restart at S2O for 2nd AMRAP.
1108, 2017
Sat, Aug 12th
Shout out to Neal G who Pr’d his full clean today in our C&J strength session at 185! Alright guys finishing out the week with a Partner WOD. All out with those row sprints at the end!
“The Cattle Prod”
Teams of 2 (split as needed)
20 Min Work Time
20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees
30 Thrusters (95/65) 30 Box Jumps 30 Burpees
40 Thrusters (75/45) 40 Box Jumps 40 Burpees
50 Thrusters (45/35)
Max Calorie Row in Remaining Time
1008, 2017
Fri, Aug 11th
I heard the energy was up big time in the box the last couple days. Nothing better to come back into town and hear you guys have been crushing it. Stoked to see some C&J’s tomorrow.
A) 2 Min Assault/Row
3 Min AMRAP
20 sec HS Hold
20 Sec Goblet Squats
20 Sec inch worms
1 Min Jog
B) Every 1:30 x 10 sets
1 Clean & Jerk
C) “The Cement Mixer”
12 Min AMRAP
40 Double Unders
30 Air Squats
20 Dumbell Snatch 50/35 (alt arms)
10 Ring Dips
908, 2017
Thurs, Aug 10th
In 2015 more people were killed from injuries from taking selfies then from shark attacks….fact!
A) Coaches Warm Up
B) Every 2:30 x 5 sets complete
3 tempo bench press with 4 sec to bottom position (slightly wide grip)
C) “The Frito Lay”
60 Burpee’s to Stand
50 Overhead Squats 95/65
40 Chest to Bar Pull-ups (scale to pulls/ring rows)
30 Cal row or 25/17 Assault
20 alternating jumping lunges (opposite knee touches ground each rep is 1 lunge)
10 Strict Press 95/65