02.08.19

02.08.2019

Strength:

Back Squats 5×1

WOD: AMRAP 10

15 STOH (95/65)

15 Pull Ups

15 Front squats (95/65)

WOD Brief:

Back squats on deck for today! Five sets of HEAVY singles…you may be thinking, one rep…how is that going to benefit me and my strength? Single-rep sets are used to display strength, but they can also be used to build size and strength if you combine load, volume, and density correctly. The heavy work increases the recruitment of the growth-prone fast-twitch fibers. Heavy singles are useful for training max strength. It is proven to improve neuro-muscular efficiency. It makes us better physically AND mentally at lifting a maximal weight for a single lift. Spend PLENTY of time warming up to a heavy weight (90%+) and go for it today!

Our wod today is an intense, dirty one! 10 minutes of barbell work broken up by a bit of vertical pulling to ensure that we work every single possible muscle we can! Come ready to hit this Friday hard, team.

Box brief:

In house Valentines WOD Day: Tuesday February 12th!

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.

02.07.19

02.07.2019

WOD:

AMRAP 20

10 Burpees Over Dumbbell

10 Single Arm Overhead Walking Lunge(right)

20 DU

10 Single Arm Overhead Walking Lunge(left)

WOD Brief:

Light n’ lean today! We have a simple nice mover to burn through today, in hopes to relieve the muscles a bit from all the heavy lifting they endured this week. If you are feeling amazing today, push hard and conquer a multitude of rounds, if you are feeling sore let’s take this as a fun 75% effort piece to flush out the soreness. Pairing high heart rate movements with single arm overhead work requires a bit of focus and exceptional core bracing. Push up aggressively through each lunge steps, using your lats to support the dumbbell and not overdoing strain on your shoulder joints. Move well, get your sweat on, and stretch it out today.

Box brief:

In house Valentines WOD Day: Tuesday February 12th!

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.

02.06.2019

02.06.2019

Strength:

EMOM 10: HANG POWER CLEAN+POWER CLEAN

WOD:

4 ROUNDS AFAP!

21 Cal row

15 TTB

9 Power Cleans 115/80

WOD Brief:

For strength today we get to do an emom, working on both the hang power clean(from the hips/thighs) and then the full power clean. The hang power clean works to increase the rate of force development primarily due to the fact that we are not able to generate any upward moments, since the lift omits the first pull entirely. This is highly beneficial for those of us who lack power specifically in the second pull yet can often get by due to strong pulling abilities. Having to accelerate a load from a velocity near zero and accelerate drastically in a very small range during the hang clean enhances our rate of force development overtime. The full power clean (from the floor) works to increase the rate of force development across the entirety of our pull, with additional emphasis at the end for the second pull (like the hang power clean). Both lifts are extremely beneficial in developing explosive and overall strength.

After the strength session we dive into a fun wod putting our pretty cleans to the test! 4 short rounds of a calorie row, toes to bar and power cleans to get our Wednesday fitness on. This in not a sprint style workout, but it is one you can and should be able to push with relative intensity and stay at the same pace throughout. Have fun, stay strong and conquer today, gang!

Box brief:

In house Valentines WOD Day: Tuesday February 12th!

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.

February Athlete of The Month!

Our February #AthleteOfTheMonth goes out to our buddy Mark Krummel!

Mark is a well-loved member of our 10 A.M. class at NBK. He’s recently returned from knee surgery, but that hasn’t slowed him down at all. He comes in every day, puts his head down, and goes to work. No matter how hard the workout is, Mark never leaves the gym without fist-bumping every person there with us.

When Mark isn’t crushing it at 10 A.M., you can find him playing tennis, arranging his extensive collection of sports visors, and plotting his next joke against his coaches. 😜

We love you, Mark! Thank you for everything you do for the NBK Family.

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.