WOD Brief – Tuesday April 9th, 2019

Strength

Deadlift 6×4

WOD

Annie:

50-40-30-20-10

Sit-ups + Double Unders

NBK Finisher – Core and Glutes

3 Rounds Reverse Sled Pulls, 100′ – Goal is Bodyweight or higher with beautiful form

WOD Brief

We return today to the Deadlifts that we left on Friday, but now we have a 1RM to reference. Goal is 82-87% of 1RM from last week for ladies, closer to 87-90% as they can handle higher reps closer to their maxes than men. Goal is to build weight and then dance with weight within these percentage ranges for the six sets.

Perfect form as always. If you are losing your core engagement grab the PEC Stick and do a quick 25-35 U-shaped squeezes. Think about your pecs + your obliques (outside your belly button). NO Erectors in this lift.

The WOD is a fun Girl workout, and is meant to be an all out sprint. Scale appropriately to get a sprint and go hard and let’s see where we stand today.

The NBK Finisher is continuing on the upper back strength and posterior programming we have done over the past month. This is designed to really build our full body and the little supporting muscles. Today is an important reverse sled drag – points of performance I am looking for in this movement:

  • Arms straight, zero bend (think deadlift)
  • on the balls of your feet with short quick steps
  • Tall and full tension from your raised heels (heels are ALWAYS raised on this movement) all the way to the top of your head – max tension.
  • Zero hinge, you should be stiff as a board
  • To get the sled moving, stand away from sled with straps tight and no slack. Now simply lean backwards. Gravity will take the rest.

Love you all, let’s have a great day. Deep training cycle right now, so grab those rest days where you need them and have fun!

February 4th, 2018 – WOD

Strength:

Build to heavy

100’ sand bag carry + 100’ farmers carry

For max load

WOD:

50/35 cal Assault bike

Then,

3 rounds 25 sit ups 25 wall balls (20/14)

WOD BRIEF:

Yesterday we honored a hero and pulled all the heavy things off the ground and did an immense amount of pressing. We’ll work more total strength today with heavy sandbag carries and a farmers walk. You will gain the most from today by finding the safest heaviest load you can manage across the whole distance. Focus on the right tension and positions today.

Breath in through your nose out through your mouth at a regular pace and you’ll see even greater results. Bear hug is ideal, be smart.

The WOD is a fun straight up rigorous push. We’ll hit a large block of assault bike calories – done in waves from the start. These should be big efforts, those who have been in a few endurance classes have experienced 50x and 75x calories recently, so you are ready!

Then a nice couplet of sit-ups (GHD if you are feeling fresh) and wall balls. Aim for unbroken wall balls and then consistent sit-ups.

BOX Brief:

  • Wednesday is a pop-up at Variant Brewery, we’d love to see you there supporting that local business!
  • Valentines Day ish Event is posted on Facebook, join in!
  • The OPEN begins on Feb 22nd for us, we’ll have the Open workout every Friday (the day after they are announced). Judges will be available for those seeking a validated score.

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.