Wednesday, January 3rd 2018

Kate, Endurance 1/2/2018

Strength & Technique

OHS and Vertical Pulling

WOD – “15.2

2 rounds of:

10 OHS
10 C2B

2 rounds of:

12 OHS
12 C2B

(continue +2 reps until unable to complete in time window; Cap is completing …22nd rep of C2B)

(95/65 is RX) (Scaled begin w/ 6 reps with 65/45)

WOD Brief

Good position in the OHS is paramount to several movements in CrossFit and more importantly healthy body mobility across a long enjoyable life. We will spend time with a PVC to dial in these positions, and then aim for a moderate 5 rep with vertical pulling training before the WOD. Engage full vertical tension, think of the tension from the RKC planks of yesterday.

The training for today is an Open Workout. The goal here is intensity and the level of intensity should match the feeling when you are crushing the Assault Bike at 80% throughout the workout. Of course, the early rounds will have plenty of rest if you move at this speed, and this pace will maximize your training across larger rep sets. Scale the movements to where you have density (density is defined here as the most reps you can complete in total in a time window before singles become a struggle) – for instance if you have C2B but can only handle about 20 reps, you will be in serious trouble in round 2 .. thereby missing the stimulus and opportunity to develop. In this case, pull-ups may be better for you and allow you to get through the 14s.

Scale the weight and movements accordingly to make this improve your fitness and perhaps learn more about you than you thought possible. If you are not doing pull-ups, consider ring rows or finally jumping chest to bar pull-ups.

 Box Brief
NBK Upgrades all around today – please give a huge thank you to JP and Katie who worked tirelessly to bring forward the vision
Sponsor program – any new members’s you bring, 2nd month is 50% off for both of you! (As a Sponsor, you’ll work with the new member, train, and help them become better each day)
Nutrition Program is launching with RMR scan at NBK. It is free and will be very focused on results; all skill levels, but only NBK members at this time.

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