WOD – Friday, August 17th 2018


Toes to bar

WOD – “Uno Mas”

20 Wall ball 20/14
200m run
20 KBS (53/35)
20 TTB

WOD Brief

Yesterday we went for a short time duration but went as fast as we could pull and jump. Today we train on a longer clock which means we’ll be moving closer to our 85% capacity and going for good sets. We don’t want to go to failure in any of these movements, but still wish to push ourselves.

The intent here is to complete moderate sets at a time and move right into the next movement quickly. Imagine this effort in quarters – every 5 minutes begin pressing, pushing, and running just a little bit more. Such that the last round you are at your max. This doesn’t mean to dog the first 5 or 10 minutes, but instead to go steady in the first 5 minutes and then pickup. If percentages are your favorite: first 5 minutes go at 82%, 5-10 minutes go at 87%, 10-15 minutes go at 92% and last 5 whatever you have left … just go.

Wall balls – really focus on keeping it high and bouncing out of the bottom of the squat. Seek not to control the descent, but instead pull yourself down and then rebound launch the ball up.

Toes -2-bar – we will work technique on these before the WOD, so let’s use that to gauge our max set (and then subtract 1-3 reps … depending on how big your sets are) and then hit those blocks of toes to bar, rest, and keep chipping. If you go to failure you’ll be stuck on singles (which have a place), but if you break and then quickly return to the movement you will complete them faster.

Box Brief

Please donate to help us build a hospital in Rwanda – here is the link

September 8th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

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