Thursday, April 12th 2018

Grunt / Skill Strength Work

A1. DB Bench Press 4×10
A2. Supinated Grip Pull Up 4×10 (Pegboard ascents)

WOD – “The Standard”

10 rounds
20/15 cal Assault for time
Rest :90 between rounds

WOD Brief

Why work dumbbells instead of a bar?

To develop and correct any imbalances that exist from your core to extremity – specifically from your chest, back, shoulders, biceps, triceps, wrists, and grip strength. If anyone is weak you are at risk for injury and eventually injury will occur – not during training but later in life as the imbalance grows. Today’s skill / grunt work is designed to target these areas – correct and build. Be patient and focus in A1 and A2. They may feel awkward.

The Effort will be do A1 (1 set) and then move to A2 (1 set), then return back to A1 and continue moving between each to finish the strength. The concept of moving between movements is to build in natural and necessary rest AND to allow the movements to compliment each other as paired. Train with a purpose and a why. Science!

The WOD is a burner. You’ll go near 98% effort, recover a bit, and hit it again. There is not enough time to fully recover, but by locking in :90 rest you’ll accumulate strength in both your ability to transfer oxygen, bring fuel to your muscles and just be amazing.

As you complete each round, take note of your watts (mentally no need to write them down), and challenge yourself every round. This will pay dividends every round. Push extra hard in rounds 6 & 7 – as these frequently become our least impressive efforts.

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Lights – they are HERE!!! Prepare for the brightness!

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.

Wednesday, April 11th 2018

Skill Work

Barbell cycling techniques

WOD – “три”

Teams of 3
Row 3k
30 Burpee Box Jump over
30 Hang Clean and Jerk (115/75)
30 BBJO
30 HC&J (135/95)
30 BBJO
30 HC&J (165/115)
30 BBJO
30 HC&J (185/135)
AMRAP 30

WOD Brief

Today we go for triple fun. The workout is designed as a partner effort with teams of 3. Of course, this can be done solo or double as desired too. The workout is designed to create a little fatigue with the row (not much, it is only a 1k a person), then we bring up the heart rate, and move into barbell cycling movements. The weight on the bar should require your concentration (always) but shouldn’t be anything that you can’t get 10 in out of the gate. As the weight increases clearly sets will become smaller, but as a team these reps will continue to move nicely. It is best that you adjust the weights so you get near the end or just back around to the row.

The workout is first a row – think tall from the top of your head on the catch (think grandma giving you a good smack on correct posture), but transition fast and maybe aim for 250-350 meters at a time. Any longer and your teammates will start to get cooled down.

Then burpee box jump over – stand; two feet back, chest & thighs to the round; two feet forward; jump on/over and off box – that is a good rep (no hip opening required).

Hang clean – take bar from ground as a deadlift. Then clean the bar to the front rack and complete a jerk (bar overhead). Next rep starts with bar in the hang, continue until complete. We programmed the hang as we did enormous pulling yesterday and Monday – be smart, move smart, and go hard.

Tomorrow we’ll build our engines, and if you want to have big hearts, strong lungs, and be able to complete training like Tuesday and Wednesday – you NEED to build your engine.

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Lights – they are coming this week, prepare for the brightness!

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.

Tuesday, April 10th 2018

Reset your mindset today, focus the mind, body, and your actions..

Strength

Deadlift

WOD – “Super Nova”

12-9-6
Deadlifts (275/185) (315/205)
24-18-12
Pistols

Straight into
100 KBS for time (70/53)

WOD Brief

I wish you all the greatest of days, everyday. Where you focus is where you lead, so recognize and appreciate that today is the greatest day of your life. Think of 3 things that you are grateful for this morning … and then tonight reflect on what was AMAZING about your day (yes, a little 5 minute journal cue here) – you’ll be surprised at how your day improves when you are seeking the good and reflecting on it.

Today’s training deadlifts. Focus on hinging your body vs. heavy squat. Squeeze your stomach / core / belly button to spine and keep that black locked in position throughout the lift. Focus on these positions.

The WOD has pistols – if you have them, go get them – complete total reps. We are looking for the following in your pistol movement:

  • Place feet hip width apart or glued together
  • Feet are pointing almost straight forward, to just slightly out
  • Abs and butt are on
  • Lift one leg up in front of you (bent knee / straight leg / or you can hold on it
  • Descend by pushing hips back and down (hips first than squat)
  • Fight to keep the grounded knee out during descend
  • Descend until hip crease falls below knee level
  • Ascend by pushing hips back and then up
  • Fight to keep the grounded knee out during ascend
  • Don’t allow the lifted heel to touch the ground throughout the entire movement

Pistols require one leg off the ground facing forward and you to complete a squat movement (one legged squat). Today we will scale pistols without weight. You can select any of these based on your capabilities – please choose one you can move at intensity.

PISTOL SCALES

  • Pistol to a box (lowest box or plate possible)
  • Pistol to a band (elect the lightest band)
  • Hold a weight in your hand w/ no other assistance (start with locked out legs and locked arms – this will activate your muscles along your back, hamstrings, and butt… then proceed with pistol. Note this isn’t counterbalancing but forcing the body to use / activate the right muscles .. cool right?)
  • Candlestick roll to a pistol to a full standing position

At 3, 2, 1 GO … Athlete will complete 12 Heavy deadlifts and then 24 pistols. Then the athlete will return to the deadlift and complete 9 heavy deadlifts and 18 pistols. finally athlete will return to the deadlifts and finish the last set.

Upon completion, the athlete will then complete 100 RUSSIAN KB swings

The workout is complete when all reps of the deadlift, pistol, and KB swing are completed.

More heavy bars and gymnastics – focus on good tight reps for each movement. Respect the weight, adjust to your ability today, and let’s grind this one out together.

Focus on the good – squeeze one extra rep out every set, and let’s have the greatest day ever.

Thanks to Carl Paoli for the standards on the pistols that match closely to the gymnastics requirements. Train to be the best, not to easiest definition. 

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Lights – they are coming this week, prepare for the brightness!

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.

Monday April 9th, 2018

Strength – Tempo

Back Squat

WOD – “Nicole

AMRAP 20
400m run
Max set unbroken Pull ups
Score is total Pull ups

Record TOTAL Pull-ups completed

POST-WOD

Cross Over Symmetry RECOVERY

WOD Brief

Running and pull-ups, for days … we are continuing our progressions with a classic. The idea here is to get a solid time on the run and then hit the biggest set of pull-ups you can hit at one time. Then back out to the run.

As an athlete you must know yourself, and push to that edge. If you don’t have a big set, and even if you do honestly, compose yourself after the run in a few breaths and then go for broke on the pull-ups.

The workout is as follows:

3., 2, 1 GO … All athletes run 400m (can’t run … no worries you hop on the Assault Bike) – 3 laps around the building will do .. trueforms will make you better.

Next you complete ONE set of pull-ups. That means once you drop from your set of pull-ups you are done with the round, and must go back to the run. Of course, if you jump, miss, or get one and slip .. .go ahead and get back up there (but only record ONE set a round of pull-ups).

That is it – continue for 20 minutes.

There is no low heart rate here. Just you, the run, and pull-ups.

How to scale pull-ups for Nicole: If you are new to pull-ups, please scale to ring rows! If you are a champ at ring rows – make them more productive by lowering your body closer to directly beneath the rings or feel free to set a box nearby to raise your legs.

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Lights – they are coming this week, prepare for the brightness!

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.

Friday, April 6th 2018

Strength

Power Clean

WOD – “B&B”

3 Bar Muscle Ups
6 Power Cleans (165/115)
AMRAP 10

WOD Brief

We wrap up the week with the power clean. The power clean allows us to move and improve our fitness given a full week of training. Focus on strong drives today as we will work through a pretty heavy progression in the strength today.

The workout of the day is a simple couplet. Athletes scale the bar muscle ups if that isn’t your strength for 5+ rounds. Let’s scale to 6 chest to bar, pull-ups, or 12 jumping chest to bar (for additional scales work with your coach). The idea is for the BMU (first movement) to be dynamic, aggressive, and powerful. scale the movement and and reps to something you can complete in 30 seconds.

After the BMU we will go straight into 6 moderately heavy power cleans. These should be done as doubles if possible. Mind the grip today.

This is “only” 10 minutes, but classic CrossFit – that is a long time to be moving with tension and heavy weight. Move swiftly today – after completing the second round, take an assessment of your speed and lifts. If you feel like you are close to missing a lift – bring it back a bit, as we don’t want to waste any lifts. At minute 7, pick it up. This will give you time to max out into the end and get the exact training stimulus we are seeking. 

Box Brief

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.