Author: Sarah Bryan

Metcon:

“HAPPY BIRTHDAY RANDI!”

10 GHD Sit-Ups

15 Squat Cleans (155/105lb)

29 GHD Sit-Ups

12 Squat Cleans (155/105lb)

36 GHD Sit-Ups

9 Squat Cleans (155/105lb)

29 GHD Sit-Ups

6 Squat Cleans (155/105lb)

10 GHD Sit-Ups

3 Squat Cleans (155/105lb)

-cash out-

SURPRISE!

WOD Brief:

Happy Monday and happy birthday Randi! Today we have quite the doozy, a pairing of the infamous GHD sit ups and squat cleans. Why are GHD sit ups superior to the regular sit up? First, the movement takes the trunk from hyperextension to full flexion, albeit with negligible load. (No crunch can match this range of motion.) Second, the role of the abs in this sit-up is powerful and largely isometric—i.e., they stabilize the torso from undue extension. Following each set of GHD’s we have a descending ladder of moderately heavy squat cleans…let’s find a weight that we can do and move properly, quickly, yet still challenging. Immediately following the chipper we will go directly into our surprise cash-out! Today we are training strength, power, speed, stamina and intensity. 

Box Brief: 

Halloween is Wednesday! Dress up-best costume of the day wins some goodness!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Starry Night! A great event for a great cause sign up here: NBK Starry Night

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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

Videos and media being posted, 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/Sarah. We’ll cross-post it with you.

10.26.2018

Skills:

              Handstand Walking and Handstand Push Up Progressions/Practice 

Metcon:

AMRAP 10

5 HSPU

8 Power Clean (135/95)

13 cal bike erg

-Rest 5-

AMRAP 10

5m HSW

8 Power Clean (135/95)

13 cal assault bike 

WOD Brief:

After an abundance of strength work this week, today we get gymnasty and inverted. Handstands, handstand walking, and handstand push ups are high level skills that require ample practice, so today we will take time doing just that. Just like swimming or riding a bike, freestanding handstands and the handstand walk are skills accessible to almost everyone, as they do not require any extraordinary amount of strength or equipment. They are feats which must be learned from scratch, with patience and persistence, and which will challenge your limits and expand your collection of athletic skills. In other words, they will offer you the satisfaction of having taught your body something new and spectacular.

Following the skill work we have TWO ten minute amraps consisting of moderately heavy power cleans, assault bikes and a high level gymnastic skill. Training positions such as handstands under fatigue requires a whole different level of focus and bracing. Stay focused, have fun, and let’s get after it today team…Friday style! 

Box Brief:

Friday night Halloween Lights WOD n’ Celebration TONIGHT: October 26^th

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Starry Night! A great event for a great cause sign up here: NBK Starry Night

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11a-1pm

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

Videos and media being posted, 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/Sarah. We’ll cross-post it with you.

10.25.2018

Strength:

4 Sets-

A1. L-Sit-as long as possible without stopping

A2. Dumbbell Bench Press x 8 

Metcon:

2k Ski time Trial

WOD Brief:

The L sit! The simple, beautiful l sit-The movement is often an overlooked and underrated exercise that offers a lot of bang for your buck. Want to be better at everything? Strengthen your core. So today we do just that, mixing a little dumbbell bench press for shoulder strength with a stability exercise such as the L-sit is a beautiful pairing. The metcon is simple: a 2k ski time trial, let’s review strategy and make it the best 2k time yet. 

Box Brief

Friday night Halloween Lights WOD n’ Celebration: October 26^th

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Starry Night! A great event for a great cause sign up here: NBK Starry Night

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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

Videos and media being posted, 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/Sarah. We’ll cross-post it with you.

10.24.2018

Strength:

Snatch Review 

Metcon:

Build to max snatch in 7 minutes

REST 3 min

AMRAP in 5 minutes: bar facing burpees

Rest 3 min

Build to a max overhead squat in 7 minutes

Rest 3 min

Max calorie row in 5 minutes

WOD Brief:

Today we are working on the dreaded, yet awesome snatch. We will start off by going over some basic snatch work, and then dive into building a one rep max for today. The snatch is not only one of the most complex movements, it is also the hardest to master. Keep your core tight, be explosive and let’s get under the bar today…heavy style.

The wod is broken up into 4 parts with just enough rest in between to come out fresh-ish after each. Starting with building to a max snatch weight, then 5 glorious minutes of bar facing burpees, back to the barbell for a overhead squat max, and then finishing with a maximum effort 5-minute row. Hydrate, mobilize and come ready to work today, athletes! Today we are training strength, power,

speed, stamina, flexibility, coordination, balance, accuracy, agility and recovery.

Box Brief 

3 days away! Friday night Halloween Lights WOD n’ Celebration: October 26^th

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Starry Night! A great event for a great cause sign up here: NBK Starry Night

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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

Videos and media being posted, 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/Sarah. We’ll cross-post it with you.

Tuesday October 23, 2018

Skills:

Rope Climb and Odd Object Work 

Metcon(2 parts):

3 Rounds for Quality:

100’ Farmers Carry

3 rope climbs

Rest until recovered-

5 Rounds for Time

Run 400m

100’ Sandbag Carry (150/100)

15 TTB

5 rounds for time

WOD Brief:

Yesterday was fun, we put our legs through some heavy squats and rode that gainz train throughout the entirety of the workout…we loved seeing all the 500m row pr’s and insane amount of thrusters completed! Today, we work on odd object carries to train core strength, positioning and to embrace functional fitness at it’s finest. Carries are an extremely simple exercise, but also one of the most beneficial. Simply picking up a heavy object and walking for a set distance leads to huge increases in overall strength. The back, shoulders, core, and grip can see massive improvements!

We have a two part WOD, first being for quality in which we will do some heavy farmers carry work and rope climbs, second being for time with running, heavy sandbag carries and toes to bar (hellooo grip strength!)

Box Brief

4 days away! Friday night Halloween Lights WOD n’ Celebration: October 26^th

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Starry Night! A great event for a great cause sign up here: NBK Starry Night

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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

Videos and media being posted, 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/Sarah. We’ll cross-post it with you.