Friday, March 9th 2018

WOD – “Feather weight”

AMRAP 5
5 SDLHP (95/65)
5 Hang Power Clean

Rest 3

AMRAP 5
5 SDLHP
5 Hang Power Clean

WOD Brief

All the pulls. Imagine fight gone bad, well let’s not imagine go check out the last time you did it (I’ll wait .. go ahead), ok .. now you worked for 1 minute and did what? 15, 25, 35, 55 reps in a minute? Highest heart rate, yes?

Ok, so that is the stimulus we are aiming for dialed back a smidge. We have designed this training to have a second attempt with the planned rest. This will allow us to attack it in two different approaches. This allows us to finish with absolutely nothing left in the fuel tank.

Approach – 5 reps of each is quick and dirty. So only take a break at or around the SDLHP if you must, never on the hang power cleans. You will be able to get a lot of repetitions here, but your grip will be the limiting factor. Hook grip and find opportunities to release it (while on front rack), and avoid extra long holds while you breath. Remember it is your grip that will be challenged first.

On the hang, really maintain tall good positions. When athletes fatigue the common change in pattern is to squat more and hinge more. This will begin to put pressure on your lower back, and we need to avoid this entirely.

Today is the last day with a week full of complex movements, so stay dialed in and let’s open up on these 5 minute blocks.

 Box Brief

The CrossFit OPEN Saturday night lights is coming!!
  • 18.3 Saturday March 10th time 5:30-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

18.3 Announcement at Standard – 7:30pm

Join NBK friends and family at Standard at Roswell this evening for the 18.3 announcement. The team at Standard has been amazing and will have it on the big TV again. Come for a bit, the whole thing, and stay late if your day allows!

We will do 18.3 on SATURDAY night! We have athletes coming in from all over. We’ll have 10 Performance available for sample and information + certified judges for you. If you can’t make Saturday night, don’t worry – you can schedule a judge to record your score directly between tomorrow and Monday.

Thursday, March 8th 2018

Strength 

Back squat

WOD – “Midline rush”

4 rounds for time
30 Wall balls (20/14)
90 DU
30 Sit ups (GHDSU rx+)

WOD Brief

High heart rate

Midline density

Core and oblique engagement

That is the aim for today’s WOD. Aim for these wall balls to go unbroken, it’ll be a push at the beginning and may fall to two sets, but FIGHT! We have programmed various wall ball and similar movements these past few months to build up our abilities, so lets test the waters.

Double unders are a big block and should be a chance to regain your breath and composure. If you are working on double unders and can hit a couple at a time – go for :90-:120 seconds max attempts per round. If you go single unders, go for speed!!

The sit-ups can be done with an abmat or GHD if you are feeling on fire. Shoulders touch the ground and then shoulders pass the hip plane to count as a good rep.

Today’s training is designed to give our joints a day to recover without a day of pulling from the ground. We will be hitting the barbell hard with a lot of pulls from the floor, so take advantage of the cycle this week and hit the priorities of the day.

 Box Brief

The CrossFit OPEN Saturday night lights is coming!!
  • 18.3 Saturday March 10th time 5:30-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Wednesday, March 7th 2018

Strength 

Hang Snatch

WOD – “Double Dutch” 

50 cal Assault Bike
100 KBS (53/35) (RX+ 70)
150 cal row
100 KBS
50 cal Assault Bike

WOD Brief

Why a hang position?

This position allows us to remove out a portion of the lift and to focus on dialing in our technique. By being relentless in these top positions we can transfer it to greater quantities of lifts (think metcons) and heavier lifts too (as we’ll be more comfortable on the full extension and turn over. We’ll have time to get in some good sets here. Focus on your drive and initiating the movement smoothly and aggressively. No matter the weight, move that bar and body fast!

Today’s partner WOD is best paired as Male & Female where possible. Equal work is the goal and you should seek fast transitions between the movements. The KB weight is moderate enough to allow for big sets. If all guys pair make 75 Cals on AAB and 150 reps on KBS and then 175 for row … if all ladies team, let’s reduce the AAB cals to 40 and the row to 115.

 Box Brief

The CrossFit OPEN is approaching, NBK will host 2 events and you are invited!
  • 18.3 Saturday March 10th time 6:00-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Tuesday, March 6th 2018

Skill & Strength 

HSPU

WOD – “Orange streak” 

Buy in: 400m run
Then
21-15-9
HPSU
Pull up
*After each round complete a 400m run
AMRAP 14

WOD Brief

After a big day of heavy pulls and higher volume squats we move into a higher volume of gymnastics movements. The intent here is to keep moving with minimal rest between all sets. This will allow you hit higher density and maintain a stronger heart rate across the duration of the work.

The run is designed to both raise the heart rate – you gotta move, and it is key to flushing the smaller muscle groups between rounds. Take advantage; move those limbs, and train your body how to recover.

Handstand push-ups can be kipped. Scale to some mats, a pretty tough pike push-up, or a hand release pushup. Pull-ups should be sought in smallest sets possible, and then a straight out to a run.

Sub for the run is the assault bike.

Some with find their heads flush with blood in the handstand pushups. Pay attention to your breathing in these moments. Often we are holding our breath in the movements. This is not necessary – breath should be fluid, and is your ally.

 Box Brief

The CrossFit OPEN is approaching, NBK will host 2 events and you are invited!
  • 18.3 Saturday March 10th time 6:00-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.