Wed, Sept 30th

By crossfit38|2020-09-29T20:51:46-07:00September 29th, 2020|Categories: Random|Tags: |0 Comments

Blog #2701. 2701 times I’ve sat down on this computer and posted the WOD for the next day. I missed one blog in 9 years when I was drunk in Mexico and there literally isn’t a month I don’t think about it. I have never looked at this blog as a chore. Instead it has always been an expression of what the community is doing and a creative outlet to program. I love the puzzle of a program. It has become an obsession over the years and I can’t tell you how many hours in the day and week I think about it. In the shower, driving, as I workout. It is always on my mind. I will miss that dearly. I will miss all of you even more. This place has been my sanctuary for nine years. No matter how challenging my days were, even when I was teaching, selling real estate, owned the restaurant, and ran this place at once when I was here I was always present. That’s what this community has done for me, its kept me present. I don’t think about anything else when I am within our walls, just the movements and the people that surround me. I hope you all felt the same. I hope this community was an escape for you. I know escape seems like a negative word but I don’t look at it as such. We all need an escape, we all need a break from our lives and reality. The goal and my vision was to provide an escape that welcomed everyone regardless of gender, race, religion, political affiliation, sexual orientation, or personality. We have welcomed the whole spectrum to this box and I believe that is the reason why it had the effect it did on so many though the years.

Writing this tonight I realize that the one thing I am proudest about above all others, is I feel we let our athletes find potential they never knew they had. I watched a 60+ year old woman come in with zero experience and leave us with cancer squatting 187 pounds(as she had cancer in her body). We all have seen these gains, we have all realized we are stronger, faster, more coordinated, and we all have that strong resilient person inside of us. You all have taught me more about who I am then any corse or job I have ever held. For this I am forever grateful. I know I will see many of you for years to come. However, if there are any current or past athletes that I don’t get the opportunity to encounter in the future I want to you know that without all of you we would have been nothing. You all played a part, whether you know it or not. We all were meant to cross paths in this world for some reason, and crossing paths with all of you has forever shaped me as a man. Thank you athletes, and as I stated today on instagram, thank you Coaches. Stay healthy and stay moving! Still have shirts and protein grab one before you leave:)

A) 2 Rounds

1st-1 Mn Assault

2nd-30 sec Childs/30 sec sphinx

3rd-30 Sec Hollow Swings/30 sec Air Squats

B) 10 Min EMOM

1st-2 Thrusters off the rack

2nd-3 Strict Pulls (Weighted)

C) “The 38 Special”

38 Thrusters 38/26 75/55

38 Pull-ups

38/26 Assault Cal

38 Push-ups

38 Walking Lunge (no load)

38 Kettlebell Swings

38 Air Squats

Mon, Sept 28th

By crossfit38|2020-09-27T20:59:56-07:00September 27th, 2020|Categories: Random|Tags: |0 Comments

I’ll be in the box WED eve for the PM’s most likely having a couple cold ones on the last day. Just thought you should know. Equipment list coming tomorrow. My favorite open WOD of all time.

A) 2 Rounds

1 Min Assault

1 Min 30 sec Childs pose/30 sec Sphinx

1 Min 30 sec Air Squats/ 30 sec lung3

B) 10 Min EMOM

1st-2 Full Clean’s (Fitness 6 Power Clean+6 DB Front Squats)

2nd-15 Sec Assault (Hard)

C) “11.5”

20 Min AMRAP

5 Power Clean 145/100

10 Toes 2 bar

15 Wallballs 20/14

Friday, Sept 25th

By crossfit38|2020-09-24T21:14:02-07:00September 24th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min-30 sec Hollow swings/30 sec Strait arm Plank

1 Min -30 sec Ring Row/30 Sec Lunge

1 Min slow burpee’s

B) 12 Min EMOM

1st-5 Temp Bent Over Barbell Rows (4 sec)

2nd-15 Hard Assault

C) “The Taser”

7 Min AMRAP

21 Sit Ups

15 Alt Walking Lunge (no load)

9 Hang Power Snatch 75/55

3 Min Rest

7 MNin AMRAP

9 Hang Power Snatch 75/55

15 Alt Box Step Ups to 24/20

21 Double Under’s

Wed, Sept 23rd

By crossfit38|2020-09-22T21:19:20-07:00September 22nd, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Assault

1 Min 30 sec Childs poses/sphinx

1 Min 30 sec Supinated Bar Hang/30 sec Kicks (15 sec a leg)

1 Min

B) 9 Min EMOM

1sr-30 sec Side Plank (Right)

2nd-30 sec Side Plank (Left)

3rd- 20-30 Sec Hollow Rocks

C) “The Dalai Lama”

2 Rounds

3 Min AMRAP

9 Sit-ups

6 Pull-ups

3 Dumbell Thrusters 45/30

2 Min Rest

3 Min to Complete

30/21 Cal Assaut

AMRAP Alt Dumbell Snatch

2 Min Rest

3 Min AMRAP

15 Double Unders

10 Alt Lunge (no load)

5 Handstand Push Up or seated press

2 Min rest

Mon, Sept 21st

By crossfit38|2020-09-20T21:32:09-07:00September 20th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Slow Burpee

1 Min 30 sec Childs Pose/Sphinx

1 Min 30 sec Broad Jumps 30 sec Air Squats

B) 12 Min to Establish Front Squat then at 12:00 every 2 min x 3 sets complete 1 rep @90% of Rep established

Fitness

15 Min EMOM

1st-20 Sec Goblet Squat

2nd-30 Sec Burpee’s

3rd-40 Sec Assault

C) “Case of the Mundays”

12 Min AMRAP

15 Air Squats

10 Toes 2 Bar

5 Clean & Jerk 135/95

@ 0/4/8 complete 60 Double Under’s