04.10.19

04.10.2019

Gymnastic Strength-

HSPU 5 sets x Strict + Kip

Pull-up 5×10 – strict –> kip

:30 Low Ring Plank Hold

WOD:

Waterfall-teams of 3, 1 round each for time:

SKI 400/300m

ROW 400m

BIKE-erg 800m

WOD BRIEF:

Kicking off today with a little gymnastic strength and skill work to continue to build progression, efficiency and strength is difficult positions. Goal is to build strength in the HSPU + speed in the kip when we hit our maximal effort. Use abmats to raise to reach safe strict height and then control the descents. When you reach max aim for 2x the kips for each set, Pull-up, same objective: Strict (nice high and tight) then fail to 2x the kips, not exceeding 10. Still building your pull-up?: Complete 5 sets of 1 max hold at top and then slow steady descent with 2 second pause at bottom. aim for 3-4 hold+descents per set, rest mightily. Spot with BOX for toes before defaulting to bands.

A classic workout we have test a time or two before. Today we are doing it in a team of three that way you get extra encouragement and sweaty goodness! You will go through the ski, the row, and the bike with your teammates hopping on your machine once you’re complete…”waterfall” style. This should be an ALL out max effort sprint and the pain cave will be real. That’s a promise.

Box brief:

No 6:15am Classes on Thursdays.

April 27&28- Rowing on the water!

New hoodies/t-shirts are in stock-get one before they run out!

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

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

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

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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.

 

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!

04.08.19

04.08.2019

Strength:

Push Press:3×10

WOD:

EMOM x 12 MINUTES

Min 1 – :50s MAX Cals Row

Min – 2 :50s Burpees

Min – 3 :50s Push Presses (75/55)BONUS:

WOD BRIEF:

Boulder shoulders today as we continue to work on our shoulder strength and muscular endurance. Simple, 3 sets of 10 reps, ideally keeping the same weight across all sets. From there a fun little emom that may leave us very properly worked by the end of this short 12 minutes. How well can you sustain the pace and hold your numbers as the fatigue sets in? Let’s see!

Box brief:

No 6:15am Classes on Thursdays.

April 27&28- Rowing on the water!

New hoodies/t-shirts are in stock-get one before they run out!

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

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

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

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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.

 

04.05.19

04.05.2019

STRENGTH:

Deadlifts: Ten sets to establish a 5rep, 3rep and 1 rep max!

WOD:

200 ft Double KBL / DB in front rack

15 Back Extensions on GHD

10 Assisted Nordic Ham Curls on GHD

x3 Rounds

ABS OF STEEL BONUS:

1 min lying leg lifts

1 min flutter kicks

1 min ab mat sit-ups

1 min double unders

2-3 rounds

WOD BRIEF:

It’s been awhile since we have tested our deadlift maxes, and well we are a little excited…okay a lot excited. We must do this with caution as safety is priority, no amount of weight or glory is worth a back injury, we promise. Coaches will guide you through a proper warmup and we cannot wait to see all the gainz today.

The structure Friday heavy carries this week is going to test and strengthen your core strength and train muscular endurance all around but especially in the hamstrings. This type of training will build strength endurance in all positions, but requires absolute focus and upper body tension. Come ready to pull, pull heavy and enjoy todays session!

Box brief:

No 6:15am Classes on Thursdays.

April 27&28- Rowing on the water!

New hoodies/t-shirts are in stock-get one before they run out!

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

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

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

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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.

 

04.04.19

04.04.2019

Strength:

  1. Bench Press

10 at 50%/8 at 60%/6 at 65%/4 at 70%

  1. Bar Dips

4xMax Reps UB

WOD:

21-15-9-15-21

DB Power Snatch (50/35)

Box Jump Overs (24/20)

Cal Row

BONUS:

Partner plank off! Who can hold it the longest??

WOD BRIEF:

Swole session to start off todays training with some hypertrophy bench pressing and bar dips. Bar dips are one of the best exercises to build the chest, triceps and shoulders, as they train these muscles in a completely different angle and range of motion than push-ups and bench pressing. … Keep your torso vertical to make the triceps do more work. Stronger triceps=stronger lifts across the board, don’t cheat the triceps, yall!

The wod today is a classic triplet that will work all the body parts for ultimate gains and fitness. A triplet of db snatches, box jump overs and a little rowing to set you straight. Come out hard and hold on for glory!

Box brief:

No 6:15am Classes on Thursdays.

April 27&28- Rowing on the water!

New hoodies/t-shirts are in stock-get one before they run out!

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

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

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

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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.