Random
2309, 2018
Mon, Sept 24th
I am very excited to announce that there will be another coach coming on to the team! Please help me in welcoming Rene B to the coaching crew. Rene was a skilled and competitive athlete when he came to us just about a year ago. Rene immediately took to our community and almost overnight became a fixture at 38 North. Over the last couple months it has been top ignore just how good a fit Rene would be as a coach. I have seen him positively and effectively give tips to a number of athletes. Rene has such an easy going feel to his personality, that the way he gives this instruction always yields positive results. Rene will be observing and helping us with coaching in the upcoming weeks taking on a class of his own after he passes the CrossFit Level One Certification. If you see Rene please give him a warm welcome to the coaching team! B Day shout out to Kristen S tonight! Kristen is a founding member of 38 North and almost 7 years later she is still walking though our doors every week. Kristen always brings in a fun positive energy to this community. The thing I love the most about Kristen is that she never takes the sport or herself to seriously. Kristen has always come in to get a good workout and be around good people, and these two goals are always achieved. If there was a Box mom, Kristen would be it. I don’t think anyone in the box has hosted more get togethers then the Spears, and Kristen is as good as a host as you can find. It has been great having you around these last 7 years Kristen, thank you for being you! Tomorrow is the retest for Back Squat. Don’t kill your legs before the last two reps! Be smart in the warm up and 1 reps, I will provide a suggested route to take to get the most out of your PR attempt. Have fun and note a PR next to your name if you hit one!
A) 3 Min Row/Assault
Every :20 sec for 3 min
Barbell Good Mornings
lateral Box Step up
Light Overhead walking lunge
1 min Jog
B) 20 min to establish a One Rep Max back Squat
Suggested Path to PR
8 Minutes to warm up to warm up to 90% consisting of
2 Reps every 2 min at
60%/70%/80% then
1 Rep at 90% at 8 min mark
Then every 3:30 1 rep at
94%
98%
102% (PR)
then on the last rep depending on how you feel go for it! Even if you miss last rep you have PR secured the rep before. You should not take more then 4 heavy one reps to get max out of the last rep. Good Luck!
“Fitness”
20 Min EMOM
1st-25 Sec Dumbell Box Step up to 20″ (Right Leg only)
2nd-30 sec Assault
3rd-25 Sec Dumbell Box Step up to 20″ (Left Leg only)
4th-30 Sec Double Unders
C) “The Aftermath”
10 Min AMRAP
40 Burpee’s to 6″
30 Kettlebell Swings 53/35
20 Goblet Squats 53/35
10 Bar Muscle Ups (Scale to 10 Pull-ups(C2B or Kip then 10 Ring Dips)
2109, 2018
Sat, Sept 22nd
A big B Day shout out to Coach Kyle! The energy and vibe this guy brings to a class is one of a kind. From the day Kyle walked through our doors he has always brought the energy up of everyone that surrounded him. You can’t find Coach Kyle in a bad mood, and energy like this is infectious. As an athlete Kyle’s transformation was unreal. Within the first 6 months I think Kyle dropped about 25 pounds. Kyle always had a natural strength but his skill movements and motor capacity followed closely behind. Kyle quickly became one of our most competitive athletes. As a coach, Kyle brings his energy and knowledge into every one of his classes. You won’t find a better work ethic then what this young man possesses. It has been an amazing ride having you in this community as a coach and athlete Kyle Happy B Day! Great classes all day. That 5:15am class was huge this morning. Big snatch improvement by John G, Lain, and Brian F tonight. Got some sprints tomorrow, the faster you go the more rest you get! Have fun
A) 38 Stretch and Warm
B) Every 10 min x 3 rounds
5 Min AMRAP
15 Wallball’s 20/14
10 Toes 2 bar
5 Power Clean 155/105 (Fitness complete 8 DB Power Clean)
400m Sprint
Rest with extra time
Post Rounds and 400 time for each round
2009, 2018
Fri, Sept 21st
The squat cycle is behind us now, time to restest next week. Looks like we had some 15+ rounds today in the WOD. Closing it out with some snatch work and a couple of fun AMRAP’s. See you tomorrow.
A) 5 Min Row/Assault
2 Rounds
30 sec ring rows
30 sec Russian Kettle Swings
1 Min Jog
B) Every 2 Min x 6 Min
3 Position hang Snatch
Hi-Hang+Above Knee+Below Knee
10 Min EMOM
1st-12 Alt Dumbell Snatch
2nd-30 Sec Double Under’s
C) “The Dawg Pound”
6 min AMRAP
10 Deadlift 185/135 (Fitness 12 Dumbell Dead’s)
8 Medball Clean’s 20/14
6 Handstand Push-ups
4 Min Rest
6 Min AMRAP
10/7 Cal Assault SPRINT
8 Hang Power Snatch 75/55
6 Burpee Box Jumps 24/20
1909, 2018
Thurs, Sept 20th
I saw a good number of 20+ T2B up there which is a great number. Also saw some 30+ DB Snatch per round! Last session of squats before the retest next week. Fight those two at 95%!
A) 3 Min Row/Assault
Every :20 sec for 3 min
light Bulgarian Split Sqaut
Tempo Air Squat
Mountain Climbers
1 Min Jog
B) Front Squats Every 3:30 for first 2 sets every 4:00 2nd two sets
1×6 @70%
1×6 @80%
1×3 @90%
1×2 @95%
“Fitness”
12 Min EMOM
1st-30 Sec Dumbell Step Up
2nd-30 Sec Double Unders
3rd-30 Sec Row at 85%
C) “The Trap Door”
14 Min Ladder
Run Street—->River
3 Pull-ups
3 Push-ups
3 Alt Dumbell Lunges 45/30
Run Street—->River
6 Pull-ups
6 Push-ups
6 Alt Dumbell Lunges 45/30
*****After every completed round add 3 reps to each movement
1809, 2018
Wed, Sept 19th
Smaller classes tonight but a fun WOD. Some great efforts across the board. Got some sprints to break apart all that lactic acid build up from the last two days. Have fun!
A) 3 Min row/assault
Every :20 sec for 3 min
Ring Rows
Bear Crawl
Light Dumbell Press
1 Min Jog
B) 10 Min EMOM
1st-6-9 Dumbell Z Press
2nd-3 Tempo Weighted Strict Pull-ups (4 sec) Scale to 8 Tempo Ring Rows
C) “The Churro”
2 Rounds
4 Min to Complete
500/425m Row
16 Overhead Walking Lunges 45/25
Max Effort Toes 2 Bar
2 Min Rest
4 Min to Complete
25/17 Cal Assault
20 Air Squats
Max Effort Alt Dumbell Power Snatch 50/35
2 Min Rest
1709, 2018
Tues, Sept 18th
B Day shout out to Marco tonight! To say this guy has progressed since his first day would be an understatement. When Marco first came to us he struggled with even our shorter motor WOD’s. Two years later those days are far behind him. Besides Marco’s motor increases he also has improved on every strength across the board. Squat, snatch, clean, and overhead strength have all jumped. I will also put this guys assault sprint next to anyone’s in the box. Marco hit 28 cals in 25 sec 3 weeks ago! Marco bring it in the gym and as we all know brings it at an social event he chooses to attend. It has been a blast having Marco a part of this community and I look forward to many more years of this guy being a part of our community! Happy B Day Marco! Squats lookd good again I am excited to see the retest next week. Big effort on that WOD to, I didn’t see any of those bar’s being put down before the minute was up. See you tomorrow.
A) 5 Min Row/Assault (get a sweat going)
2 Rounds
30 Sec handstand Hold
30 Sec Inc worw
1 Min Jog
B) 2 Rounds Running Clock
30 sec Hollow Rock
30 Sec Sit Up
30 Sec Plank
C) 12 Min Split Jerk Technique (work up to a moderately challenging jerk. Focus on getting low and full extension of hips no failed reps!)
“Fitness”
12 Min EMOM
1st- 10 Dumbell Push-Press
2nd-30 Sec Russian Kettle Swings
3rd-Run Street to River or (5:15) 35 Sec Shuttle Run Rig to rig)
D) “The Cleanse”
10 Min Ladder
1,2,3,4,5,6,7,8,9, ect Power Clean 155/103
***After each set complete 20 Double Under’s
***At 0:00, 3:30, 7:00 complete 21 Kettlebell Swings 53/35
1609, 2018
Mon, Sept 17th
Last one from the road and last portion of the squat cycle before we retest next week. Take 4:00 min rest for the last two sets.
A) 3 Min Row/Assault
Every :20 sec for 3 min
Barbell Good Morning
Lateral box Step up
Light Overhead Walking Lunge
1 Min Jog
B) Every 3:30 for first 2 sets every 4:00 2nd two sets
1×6 @70%
1×6 @80%
1×3 @90%
1×2 @95%
12 Min EMOM
1st-5 Tempo Bulgarian Split Squat (4 sec) Right
2nd-5 Tempo Bulgarian Split Squat (4 sec) Left
3rd-35 Sec Assault at 85%
C) “The Cement Mixer”
4 Rounds
1 Min Barbell Thrusters 45/33(fitness use very light DB or 15# bar)
1 Min Burpee’s
1 Min Row for Cal
1 Min Rest
Post score for each round
1409, 2018
Sat, Sept 15th
Quick one from the road, have fun with this partner WOD.
A) 38 North Warm and Stretch
B) 12 Min EMOM
1st- 30 Sec KB Waiters Carry Right
2nd-30 Sec KB Waiters Carry Left
3rd- 30 Sec Air Squat
C) “Snake Eyes”
Teams of 2
400m Run Buy in
then
14 Min AMRAP
14 Clean and Jerk (face off and go 1 for 1)
10 Simultaneous Toes 2 Bar (must move at the same time 10 each)
6 Partner Plank Burpees (6 each p1 go first then p2 next)
400m Run Cash Out
1309, 2018
Friday, Sept 14th
I hope you guys had fun with that run WOD today. See you tomorrow to close out the week!
A) 1 Min Jog
Every :20 sec for 3 min
Tempo Air Squat
Supinated Bar Hang
Inch Worm
1 Min Jog
B) 12 Min EMOM
1st-10/8 Cal Row
2nd-12 Dumbell Deadlift
3rd-30 Sec sit-ups
C) “The Firefly”
8 Rounds
20 sec Max Effort hang Power Snatch 75/55 (fitness use DB)
10 Sec rest
20 Sec Push-Up’s
10 Sec Rest
20 Sec Assault Sprint Cal
10 Sec Rest
Post running total
1209, 2018
Thurs, Sept 13th
Big b Day shout out to twin momma to be Sarah P! This young lady has been a force within this community from the day she walked in. Sarah took to our sport fast. Sarah is natural athlete, and with competitive background jumping horses she had a powerful base that seamless transitioned to any squatting movement. Besides Sarah’s ability at our sport she is just a pleasure to be around. Sarah is always there to offer a smile and good conversation to anyone that is around her. Sarah has been a huge part of our community from the day she joined us and I am stoked to have her a part of this thing for so long. Happy B Day Sarah! I saw a bunch of 2+ rounds on that board today, great work. Hitting the 2nd day of the squat cycle tomorrow have fun. Go fast and unbroken on this WOD!
A) 3 Min Row/Assault
Every :20 sec for 3 min
Tempo Goblet Squat
Mountain Climbers
Light Bulgarian Split Squats
1 Min Jog
B) Every 3:30 complete these sets of Front Squats(add 30-45 more sec of rest for the last set @90%
1×8 @65%
1×6 @75@
1×4 @85%
1×4 @90%
“Fitness”
10 Min EMOM
1st- 10 Dumbell Front Squats
2nd-35 sec Row at 85%
C) “The Shining”
4 Rounds
400m Row
15 Kettle Swings
12 Thrusters 75/55 (Fitness use light DB 35/20 max)
9 Pull-ups