WOD – Thursday October 4th 2018

Skill

Handstands, Walks and Taps

WOD

10-9-8-7-6-5-4-3-2-1
Pull up
30’ hsw
Toes to bar
100’ Sled push (90/60)

WOD Brief

Let’s work on being inverted and continue our progressions as we get gymnastics intensive today. Handstand walks demand that we have a base level of strength and balance. Everyone should initially be able to hold push up position and do shoulder taps from that position. As we have confidence here we’ll begin moving into a more vertical position – From there try to get into wall walk x3-5 reps at the top of the wall work on shoulder taps or just weight shifts (think moving hips over to the side) and be patient on taking hands off the ground. Taps are not meant to be for speed but as a strength effort to stack weight on a single arm. From here we will begin moving away from the wall; walking to the wall, and of course .. partner walks. Patience and steady in the progressions will deliver your best self here. Have fun!

The workout today has the repetitions going down from 10 to 1. We’ll complete 10 pull-ups, then the handstand walk – if you don’t have a handstand we’d like to do a reverse bear crawl at 60 feet (10 mats). The idea is to stay in a bear position – stacked, as this will create and engage the same muscles we are targeting in the handstand walk.

Toes to bar … wrap the bar, press with those lats, and keep nice clean lines.

Sled push – we’ll add weight – 2 45 lb plates for the gents, and 60 extra pounds on the sled for the ladies). Take the sled the length of the building, or halfway and back. This should be an aggressive drive. If you keep arms locked and stacked you’ll be in the same strength position from a handstand!

Box Brief

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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 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.

WOD – October 3, 2018

Strength

Back Squats

WOD

100/70 cal row for time
EMOM including 0: 25 DU

At 10:
300 DU for time
EMOM including 0: 10/7 cal row

RX+ 150/100 cals 450 DU

WOD Brief

Big and heavy for our squat .. legs are fresh, so let’s hit it today. Really take time to get great range of motion in the ankles and hips. Build up with smaller sets and then hit working sets.  We are looking for 10lbs + from last week.

The WOD on a running clock has us rowing max effort every minute the minute to complete 100/70 calories. At the beginning of each minute though we will first complete 25 doubleunders. At 10 minutes the work reverses.

We will then row first 10/7 calories and then work to complete 300 doubleunders. every minute rowing another 10/7 calories.

For Scaling Purposes:

This first row should be a hard effort.. Athletes shouldn’t be spending more than 20 seconds on DU. If people want to work DU skill then say do :20 of DU attempts then row hard.

The second part with DU the row should take roughly 30 seconds athletes can row :30 and get off if the cals are too high

Adjust and lets get it. No matter what you change at the 10 minute mark.

Box Brief

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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 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.

WOD – Tuesday October 2nd 2018

Strength

Touch and go Power Cleans

WOD

30 med ball cleans
10 power cleans (95/65)
30/20 cal Ski
10 power cleans (115/75)
30 Burpees
10 power cleans (135/85)
30 Burpees
10 power cleans (155/95)
30/20 cal ski
10 power cleans (175/105)
30 med ball clean

WOD Brief

How do you recover your power clean? Are you in a good position at the front rack and then always toss the bar …. or are you maintaining a hook grip? What if you regrip on the way down? Does the bar bounce off your hips or glide down your legs? Let’s improve today across heavy sets and focus on the touch and go aspect – improve your cycling capabilities today.

The WOD has an increasingly heavy barbell mixed in with a set of specific movements.

We’ll do medball cleans – aim for the ball to not rotate and you’ll be in a good place long term. The SKI – think fast rises out of the bottom of the pull. Burpees are amazing, so we’ll do those 2x, and then back to the medball cleans.

The intent here is to have the bar move a moderately heavy weight but perhaps a bit of cycling as we are moving up in weight with near body weight aerobic movements. You will be squatting a lot today, so lets get good range of motion – tomorrow we hit back squats with a barbell, so this is just the beginning!

Box Brief

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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 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.

WOD – Monday, October 1st 2018

Strength

Heavy Push Press+Jerk Complex

WOD

AMRAP 5
10 cal bike
10 STOH (115/75)
Rest 3

AMRAP 5
8 Cal bike
8 STOH (135/95)

WOD Brief

New month and the fitness continues. Take a moment today and think about how far you have come this year – from a fitness, nutrition, and mindset perspective. If you feel any portion isn’t serving you, lets set new daily intentions and build. Journaling is very powerful, if you are not there yet – try thinking of 3 things you are grateful for in the morning as soon you wake up – and just cherish those. Each day come up with new ones, you’ll be surprised (I hope) the impact this has on your morning.

The strength today is a complex – we’ll combine a push press and a jerk (you’ll rerack the bar and go for the jerk. Find a heavy complex here today. Split or power jerk is fine today, but let’s be consistent and push technique.

The WOD is crisp – which means we are looking for some red lines to be crossed on the intensity scale. There are 2 parts – the barbell gets heavier in the second part, so be sure to appropriately scale the weight in PART 1 so you can go up in weight in the second part. (less reps, heavier bar).

The goal here is several rounds per 5 mins – 5 would be interesting per round. The key here is that STOH should be unbroken (not required, but lets get something we can cycle) in the first few rounds. When you come off the bike, you’ll be breathing hard, so be sure really set and take a breath with every STOH. We’ll lower the weight of the bar and or move to rowers for athletes looking to scale.

Box Brief

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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 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.

News – October 2018

Events for October!

Every TUESDAY in October – Friends Day
Bring a friend for free, have them join you in an hour of training! We’ll even let them pick the music 😉
Relay4Rwanda 2 – October 19th will be our second, and if you missed round 1, now is your chance to join in on round two! Please see Facebook event page for all the details 
Friday Night Halloween Lights – October 26th
Come toss around pumpkins in costume! Heats will begin at 4pm and last until 6pm, afterwards join us for food, brews, and of course…all the carbs!
Honor Matt Cooper WOD – Newnan GA – October 27th
9:00 CrossFit Higher Ground in Newnan, GA we will be doing a fundraiser WOD for Officer Matt Cooper who was shot in the line of duty, Monday, September 3, 2018.