Random

310, 2018

Thurs, Oct 4th

By |October 3rd, 2018|Categories: Random|Tags: |0 Comments

I hope that long EMOM loosened up the body from Tuesday’s stinger.  We have some tempo OHS work then some run/amrap’s tomorrow.  I think this humid weather is starting to dissipate tomorrow.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Lateral Box Step Up

Walking Lunges

Wallfacing Hold

1 Min Jog

B) Every 2 Min x 6 Sets

2 Tempo Overhead Squats (4 Sec)

“Fitness”

10 Min EMOM

1st-30 Sec Double Overhead Kettlebell Walk

2nd-35 Sec Assault

C) “Shock Therapy”

8 Min to Complete

800m Run

then with remaining time AMRAP of

12 Alt Dumbell Lunges 45/30

30 Double Unders

5 Min Rest

8 Min to complete

800m Run

then with remaining time AMRAP of

12 Hang Power Snatch 75/55

24 Sit-ups

Score is rounds for each AMRAP

210, 2018

Wed, Oct 3rd

By |October 2nd, 2018|Categories: Random|Tags: |0 Comments

Happy B Day to Joe M!  Big Joe, AKA the Shoulder, has been with us since our second year at 38 North.  This young man went from an athlete that needed pretty consistent breaks within each WOD to a guy letting it it rip though a 20 min AMRAP.  Some of the strongest shoulders in the box, and without doubt the longest jump rope toss in the box.  Joe is always there with a sneaky witty comment when you least expect it and always there to grab a beer with you and have a good time.  Joe has been a big part of this box from the day he came in it.  Happy b Day old man! Fun chipper today with times all across the board.   We got a long EMOM to loosen that body up from the Oly lifts we have hit the last couple of days.  Also hitting the Z Press again tomorrow I have been loving this movement as of late.  Make sure those biceps are as close to the ears as you can get them!  This WOD is 30 sec ALL OUT sprints!  If you push the row and burpee and go unbroken on WB and KS this thing should smoke you.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Bear Crawl

Light DB Press

Hollow Swing

1 Min Jog

B) 10 Min EMOM

1st-6-9 Dumbell Z Press

2nd-35 Sec Tempo Ring Rows (4 sec) make them hurt

C) “Swiss Cheese”

20 Min EMOM

1st-Row for Cal

2nd- Wallballs 20/14

3rd -Kettlebell Swings

4th- Burpee’s to 6′ (actually pick a target(Bar or ring) 6″ out of reach and hit with both hands dont jump jump what you think is 6″

Post running total

110, 2018

Tues, Oct 2nd

By |October 1st, 2018|Categories: Random|Tags: |0 Comments

Full snatch was looking fast.  Some big improvement with newer athletes Geno.  Also Scott E looking fast under that bar tonight.  Casey C hitting 205 on that complex, is it safe to saw Cassidy is back?  Some more Oly work tomorrow then a fun chipper. Stagger the start on the Assault Bike if needed.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Wallfacing Hold

Supinated Bar Hang

Inch Worms

1 Min Jog

B) 11 Min EMOM

Clean and Split Jerk (Clean can be full or power)

“Fitness”

10 Min EMOM

1st-10 Dumbell Clean and Overhead

2nd-35 Sec Row at 85%

C) “The Potato Skin”

50/36 Assault Cal

40 Toes 2 Bar

30 Dumbell Front Squats (50/35) don’t drop dumbells from shoulder

20 Power Clean 135/95

10 Strict Handstand Push-ups (scale to kip)

3009, 2018

Mon, Oct 1st

By |September 30th, 2018|Categories: Random|Tags: |0 Comments

New month and no more squat cycle.  Lets test those new set of strong legs with with some full snatch work tomorrow!  Big congrats to Coach Urban and Zoe A taking 1st place in the Rx division in the Royal Rumble Comp in SLO.  Always great to see hard work translate to results for any of our athletes and coaches!  See you guys tomorrow to start off the week.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Russian Kettle Swings

Tempo Air Squats (4 sec)

Light Overhead Walking Lunges

1 Min Jog

B) Every 2:00 x 8 sets

Power Snatch+Hang Full Snatch+Overhead Squat

“Fitness”

15 Min EMOM

1st-10 Single Arm Alt Overhead DB Lunge (5 each arm)

2nd-35 Sec Challenging Russian Kettle Swings

3rd-35 Sec Assault at 85%

C) “Tropic Thunder”

12 Min Ladder

2,4,6,8,10,12,14 ect

Thruster 95/65 (fitness use light dumbell)

Pull-ups (scale to Ring Row but challenge yourself with positioning)

Push-Ups

****After every set complete 20 Double Unders

2809, 2018

Sat, Sept 29th

By |September 28th, 2018|Categories: Random|Tags: |0 Comments

Finishing up the week with a fun long WOD.  A lot going on in this one, enjoy.

A) 38 North Stretch & Warm

B) 8 min EMOM

1st-6-9 Kettlebell Press (Right)

2nd-6-9 Kettlebell Press (Left)

C) “The Mix N’ Match”

20 Min AMRAP

200m Run or 12/8 Cal Assault

+

2 Rounds

11 Wallballs 20/14

8 Push-ups

5 Pull-ups

+

10 Deadlifts 185/135 (fitness use dumbells)

*****All of the above is one round:)

2709, 2018

Fri, Sept 28th

By |September 27th, 2018|Categories: Random|Tags: |0 Comments

I have not heard all the numbers for Front Squat but I did hear Sean OB with a 315# PR, Mike G 250# Pr, Morgan DJ with 205 Pr, and coach Janelle with a 10# Pr at 265!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!  Great work guys.  We are done with the Squat cycle, congrats to all Pr’s big and small.  Finish the week with some snatch work and a row and AMRAP.  See yuo guys tomorrow!

A) 5 Min Row/Assault

2 Rounds

30 Sec Russian Kettle Swing

30 Sec wallfacing handstand hold

1 Min Jog

B) Every 1:30 x 10 sets

Halt Snatch Deadlift+Snatch Pull(to hips then drop)+Power Snatch

“Fitness”

12 Min EMOM

1st-12 Alt DB Power Snatch

2nd-25 Sec Burpee box Jump

3rd-Run Street to River

C) “Hotdog on a stick”

1000/850m Row for time

Directly into

7 Min AMRAP

12 Hang Power Clean 95/65 (pick a weight you can move fast and never have to break) (Fitness use DB)

8 Burpee’s to 6″

4 Dumbell Thrusters 45/30

Post row time and Rounds (be smart on row and go 85-90% so you got something on that AMRAP.

2609, 2018

Thurs, Sept 27th

By |September 26th, 2018|Categories: Random|Tags: |0 Comments

Big shout out to Sarah P how brought home here twin babies today!  Mom and the twins are doing well! We have our second PP attempt of the week coming tomorrow.  Have fun!  The WOD is sprints, pick a weight that you can go unbroken move fast and transition quick.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Tempo Goblet Squat

Sit-ups

Mountain Climbers

1 Min Jog

B) 20 min to establish a One Rep Max Front 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- 5 Tempo DB Bulgarian Split Squat (4 sec) Right

2nd-30 Sec Russian Kettle Swings

3rd-5 Tempo DB Bulgarian Split Squat (4 sec) Left

4th-30 sec Row

C) “Off the Wall”

3 Rounds

3 Min AMRAP

9 Box Jump Up & Over 24/20

6 Toes 2 bar

3 Shoulder to Overhead 135/95 (Fitness use DB)

1 Min Rest

Post 3 scores

2509, 2018

Wed, Sept 26th

By |September 25th, 2018|Categories: Random|Tags: |0 Comments

I forgot to mention another lady getting in the 200+ club on the squat yesterday and that is Katie H who hit a 203# squat!  Got a fun one to break up the week tomorrow, have fun!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Inch Worms

Supinated Bar Hang

Walking Lunges

1 Min Jog

B) 12 Min EMOM

1st-30 Sec Tempo Single Leg DB Romanian Deadlift (Right) 4 Sec

2nd-30 Sec Tempo Single Leg DB Romanian Deadlift (Left) 4 Sec

3rd-30 sec double unders

C) “The Ninja Turtle”

50/42 Cal Row

35 Alt Dumbell Power Snatch 50/35

20 Medball Cleans 20/14

10/7 Wallwalks

20 Medball Cleans 20/14

35 Alt Dumbell Power Snatch 50/35

40/28 Cal Assault

 

2409, 2018

Tues, Sept 25th

By |September 24th, 2018|Categories: Random|Tags: |0 Comments

15 Pr’s by the time I left the box, we will see what the 7pm brings.  Big shout out to Jen B getting into that 200+ club, Geno with a 20# Pr at 265, Laine with a 30# Pr, Marco with a 20# Pr at 365, Vince F with a 30# Pr at 255, Andrew I sneaking in a 345 PR and many more.  Awesome to see all that work over the last 5 weeks translate.  If you didn’t get one it is all good the longer you are in this sport the tougher they get.  Fun to watch everyone get after those squats tonight! We have another shot at a squat PR Thursday!

A) 5 Min Row/Assault

2 Rounds

30 sec Wallfacing Handstand Hold

30 Sec Light DB Push Press

1 Min Jog

B) Every 2 min x 7 Min

Push Press+Push Jerk+Split Jerk

“Fitness”

12 Min EMOM

1st-20 Sec Kettlebell Push Press

2rd-30 Sec row

3rd-Run River to Street or 35 Sec Shuttle run Rig to Rig

C) “Nero’s Fiddle”

8 Rounds

20 Sec ME Hang Power Clean 115/75

10 Sec Rest

20 Sec ME Wallballs 20/14

10 Sec Rest

20 Sec Sit-ups

10 Sec Rest

Post running total

2309, 2018

Mon, Sept 24th

By |September 23rd, 2018|Categories: Random|Tags: |0 Comments

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)