Thursday, December 7, 2017

Keep posting and tagging @CrossfitNBK to win!

WOD – “Open 14.1”

AMRAP 10
30 DU
15 Power Snatch (75/55)

WOD Brief

Simple, quick, and all finished in 10 minutes. Lets push ourselves – NBK energy systems are strong (this is where going hard on the Assault bike carries over), and the weight is reasonable.

The weight while light is paired with a higher rep count per set. Don’t go to failure by your second round. Instead pick a rep to break at and follow a plan. Maybe go 9 and 6, or 6, 6, 3… make the best choice for you, but get it.

The doubleunders will get spicy so focus on keeping those elbows back and hands close to your midsection.

We’ll work on the Snatch prior to the WOD.

 Box Brief
WINNER of our Coach Contest will be revealed next week.
Abbey is our WINNER of this week’s Class Reservation Competition and has earned 1 free bag of ProCarb. Keep up the great work!

**SAVE THE DATES** 

December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online); NBK is closed to all other training
NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th

Wednesday, December 6th 2017

Bobby

SKILL – Front Squats

4,4,4,4

WOD – “Sassy Pants”

AMRAP 10
8 Hang Squat clean (115/80)
8 Bar facing burpee
8 Front rack lunge

WOD Brief

Grit, consistency, pacing, and managing your mindset is the goal today.

Dial in a speed for each movement and mentally break this into three parts – the first part of the WOD pick a pace that is strong, but be quick to find sustainable pace in each movement. The middle section just keep punching along. Final third you’ll want to begin picking up the pace, so that the last minute you are at an all out push.

Weight you select should be manageable and unbroken. Take big steps forward on the burpees to conserve energy and avoid wasting a second per jump.

Let’s get it!

 Box Brief
WINNER of our Coach Contest will be revealed next week.
Abbey is our WINNER of this week’s Class Reservation Competition and has earned 1 free bag of ProCarb. Keep up the great work!

**SAVE THE DATES** 

December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online); NBK is closed to all other training
NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th

Tuesday, December 5th 2017

WOD – “Sleigh Ride”

2 Bar Muscle ups (RX+ 1 Peg board ascent )
4 KBS (70/53)
8 cal ski
10 rounds for time

WOD Brief

A good day to build our density around some advanced gymnastics movements. If you have bar muscle-ups, take the time to tie singles into doubles here. If you are proficient, consider the peg board!

Kettlebells are heavy and short, the ski can be a pretty swift 95% effort sprint. (Guys think :30 ladies, maybe :50 on the SKI). This one will be fun and be nice spicy piece for our Tuesday.

If gymnastics are challenging you, Saturday we are hosting an excellent gymnastics clinic with PowerMonkey. Slots are still open, so if you have the time – register today! Coach Jimmy has trained over a 100 hours with this team, and you’ll recognize some of the progressions and methods Saturday.

 Box Brief
WINNER of our Coach Contest will be revealed next week.
Abbey is our WINNER of this week’s Class Reservation Competition and has earned 1 free bag of ProCarb. Keep up the great work!

**SAVE THE DATES** 

December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online); NBK is closed to all other training
NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th

Monday December 4th, 2017

NBK Advent Calendar, Day 1

WOD – “Fight Gone Bad”

3 rounds
1 minute work at each station
Wall Ball (20/14)
SDLHP (75/55)
Box Jump (20”)
Push Press (75/55)
Row (cals)
Rest 1 minute

WOD Brief

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Classic high intensity. Attack every movement, some you may excel at and others we are building upon. Max out each movement for reps. The design of the programming allows for you to recover enough to go again. Given there is no transition time – RUN to your station.

 Box Brief
Thank you to everyone who joined in for the  Sunday Yoga at our neighbor’s Yoga Studio. Designed just for NBK Athletes
WINNER of our Coach Contest will be revealed next week.
WINNER of this week’s Class Reservation Competition will be revealed Monday morning. Keep up the great work!

**SAVE THE DATES** 

December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online); NBK is closed to all other training
NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th

Friday, December 1st, 2017

Army Spc. Hilda Clayton

WOD – “Hildy”

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

If you’ve got a 20-lb. vest, wear it.

WOD Brief

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

Go for Hilda in this HERO WOD. After having survived the 100s, everyone of us knows how long that 100 calorie should take. As you move through this effort focus on giving it your all for this soldier. Thrusters can be done quickly and short sets – move swiftly and get off that bar! Pull-ups should be scaled to an appropriate progression, and the wall balls approached aggressively. Final row will be at a slower pace but finish out strong.

A full on shoulder assault. If shoulders are bothering Assault Bike, Med Ball Cleans, Ring Rows, and weighted box jumps would be a nice substitute for each movement. A vest if you have one still viable, or use dumbbells on the box jumps (14″ weighted 20″ unweighted)

 Box Brief
JOIN US on Sunday for Yoga at our neighbor’s Yoga Studio. Designed just for NBK Athletes
WINNER of our Coach Contest will be revealed next week.
WINNER of this week’s Class Reservation Competition will be revealed. Keep up the great work!

**SAVE THE DATES** 

December 3rd – NBK Yoga class at LiveURYoga studio, sign-up online! 50% off savings. Focus is on CrossFit athlete problem areas

December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online)
NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th