Random
2506, 2017
Mon, June 26
Mark your calendars for the weekend of the games, Aug 5th. We are going to be opening up the box that Saturday the 5th to watch the CrossFit games events for the day, get some cornhole going, bbq, have a couple beers, ect. More details to follow. The Deadlifts looked really good last week, keep it up tomorrow.
A) Active warm up-Coaches Choice
B) 7 Min EMOM
6-8 Strict Ring Dips ( no more then 25 sec work time per min) scale to kip
C) Every 3 min x 5 sets
4 Deadlifts (one full sec pause on ground between reps(no touch and go) do not drop any rep
D) “Starched”
12 Min AMRAP
15 Wallballs 20/14
12 Toes 2 Bar
9 Reverse Front Rack Barbell Lunge 135/95
2306, 2017
Sat, June 24th
Great energy with that WOD today. Some big efforts keeping that bar and kettle in your hands the whole time. See you guys tomorrow!
“Clotheslined”
20 Min AMRAP
5 Thrusters 115/75
10 Pull-ups
30 Double Unders
****at 0:00 5:00, 10:00, 15:00 run 400m
2206, 2017
Get that bike close to your bar for this WOD for transition. Box’s and kettles can be up front of box. Don’t put down that bar during the Hang Power Snatch and don’t put kettle down! If you have 10’s on bar PLEASE don’t drop they will break. Just transfer to your hang position then drop from there, thanks. These are 20 sec sprints, don’t pace.
A) 2 Min assault/row then rotate for 3 min
20 Sec ring rows
20 sec kettlebell overhead waiters walk (right)
20 sec kettlebell overhead waiters walk (left)
B) Rotate movements every 1:30 x 10 sets (5 each)
1)5 Bent over barbell Rows (start below knee end between low chest and belly button)
2) 5 Strict handstand Push-ups(to deficit if needed) scale to kip
C) “The Funnel Cake”
6 Rounds
20 Sec Max effort Assault for Cal
10 Sec Rest
20 Sec ME Hang Power Snatch 75/55
10 Sec Rest
rest 4 Min
6 Rounds
20 Sec Box Jumps 24/20
10 Sec Rest
20 Sec Kettle Swings 53/35
10 Sec Rest
Running total of cals and snatches for first score and score for swings and jumps in second.
2106, 2017
Thurs, June 22nd
I saw some legit jumps online this evening. 45.5, 47.5, and maybe higher. I hope you had fun with that one it is always a fun challenge and most athletes exceed their expectations in height. Going to get some heavy squats int he WOD for tomorrow. Pick a weight that is challenging but that you can clean consistently and don’t have to break for at least 5 reps in the WOD.
A) 2 min Assault/Row then 4 min of
20 sec goblet squat
20 sec pass throughs in bottom of overhead squat
20 sec wallfacing handstand hold
B) 6 Min EMOM
1st-30 sec single leg dumbell(in opposite hand) Romanian deadlift (right)
2nd-30 sec single leg dumbell(in opposite hand) Romanian deadlift (left)
C) 15 min to establish a moderately heavy Pause Split Jerk (pause 2 FULL sec in the bottom of the dip) focus on upright torso
D) “The Squat & Gobble”
11 Min Ladder
1,2,3,4,5,6,7,8,9,10 ect Front Squat 185/135 (cleaned from floor)
*****before each round run street to river(try to keep all runs 30-40 sec so fast pace)
2006, 2017
Wed, June 21st
We have gotten some new aces over the last couple weeks. If you see someone you don’t recognize please go up and introduce yourself. Great clean complex today, and people mowed through those lunges! Try to stay unbroken on wallballs and power snatch for as long as possible. See you tomorrow
A) Active warm up Coaches Choice
B) 3 Rounds (partner and go opposite minutes)
1 Min Standing Banded Straight Arm Lat Press Downs 4 sec tempo on way up. DOn’t over activate shoulders with blue band stay with red band and isolate lat’s be still with entire body besides arms
1 min Rest
C) 12 Min to Establish Max Height Box Jump
D) “The Cheesy Poof”
6 Min AMRAP
32 Double Unders
16 Wallballs 20/14
4 min Rest
6 Min AMRAP
16 Dumbell Power Snatch 50/35 (alt arms)
8 Burpee Box Jumps 24/20 (open hips on top)
1906, 2017
Tues, June 20th
Deadlift’s looked great tonight. Keep with those knees being back off the ground. See you guys tomorrow. Pick a weight for the lunge you can go unbroken with for at least 15 reps the first round.
A) Coaches Choice active warm up
B) Every 2 Min x 7 Sets
3 Position Hang Power Clean (Hi Hang/Above Knee/Below Knee)
C) “The Rusty Nail”
20 Min AMRAP
500m Row or 25/17 Assault Cal or 400m Run (rotate each round)
21 Kettle Swings
15 Barbell Front Rack Reverse Lunge 115/75 (alt legs each rep)
9 Strict Toes 2 Bar (scale to kip or knees to elbow)
1806, 2017
Mon, June 19th
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
Sat, June 17th
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
Fri, June 16th
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
Thurs, June 15th
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