Monday, November 20th 2017

Thanksgiving week schedule update

WOD – “Shake and Bake”

200’ prowler
12 Burpee Box Jump 20”
9 Thrusters (115/75)
8 Rounds
for total time

WOD Brief

Empty prowler means speed – go hard and get it done. Full length of the building and back. Your mind will want to quit before your legs, so stay tucked down with ears between biceps and keep pressing on. The burpee box jumps are more dynamic than simple box jumps and will keep our heart rate high.

Heavy thrusters – nothing more to say. Go unbroken when you can to limit the cleans off the ground. A set of 5 and 4 will treat you well here.

There will be time lost in transition, so jog to each movement and just stay dialed in. This is not a short and quick effort, but we are well rested from a rest day, so get at it.

This week we have a short schedule, so Monday – Wednesday we will be really pushing ourselves – mixing in more compound movements and serious aerobic capacity vs. spreading it across the week. Take time on crossover everyday, roll out and do extra ROMWOD at the end of the day.

 Box Brief
New hours for latest class, now starts at 6:30pm instead of 7pm Monday-Thursday
Thanksgiving week schedule, Mon & Tues, regular; Wednesday 5am, 8am, noon, 4:30, and 5:30 barbell; Thursday 8am & 9am with big WOD; Friday & Saturday Open gym 9-11am with a suggested WOD each day for athletes that choose. Sunday closed. Enjoy your family and wishing all safe travels!
Class reservations are requested, super easy – ask any Coach for help.

**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)
Holiday December Party – Beautiful Dinner and Social Event, Dec 17th

Friday, November 17th 2017

Coach Anna, WZA Team Competitor 

WOD – “Uprooted”

50’ 1 arm OH Lunge w KB (53/35)
25 GHDSU
15 HSPU
5 Rounds for time

WOD Brief

Here we work on our vertical pressing and build on our ability to close our hip using our quads, hip flexors, and core muscles. Todays effort is the opposite muscle dynamics of yesterday and will be a challenge if yesterday was ‘comfortable’ or ‘fun’. Take advantage of this training today to build on your base of vertical pressing density. Be sure to work each arm in the OH lunge – switch as you like, but we tend to have a dominant arm and need to be aware that we don’t favor either today.

The HSPU will be worked heavily in the skill session – please go deficit if you have strict HSPU (at least 3) and at least 5 HSPU kipping. This time should be skill focused – don’t go to fatigue, but instead find your 1-2 rep max at deficit today and give it a couple goes.

GHD – How to build abs, the right abs, and maximize the human bodies potential

GHDs are tremendously impactful and potent at developing abdominals. New athletes should work to static isometric positions and work on developing their range of motion. As your density (ability to do more reps per round) increases, you’ll begin to activate expanded muscle groups that are seldom developed, and provide tremendous benefit across all areas of an active life and sports. Yes, it is is true, the GHD sit-up primarily focuses on hip flexors over trunk flexors, or the abs, in this sit-up it recruits the abs powerfully in two ways.

“First, the movement takes the trunk from hyperextension to full flexion, albeit with negligible load. (No crunch can match this range of motion.)

Second, the role of the abs in this sit-up is powerful and largely isometric—i.e., they stabilize the torso from undue extension.

This second point is consistent with our belief that the most powerful, functional, and developmental contractions of the trunk are isometric, not isokinetic. Our favorite ab exercises are predominantly stabilization or isometric exercises. The GHD sit-up, the L sit, and the overhead squat share this stabilization role. The lack of trunk flexion in these moves hides their potency from the uninitiated.

The hip flexors’ purchase and strength suggest their importance to functional movement. One expert calculated that they are capable of generating many times the force that the abs can.  Most modern athletes are hip flexion weak and it affects most performance. Weak hip flexors assure weak abs—especially weak lower abs—and no amount of crunches can compensate” (Read more here from CrossFit HQ)

Test your hip flexors – in a standing position, raise one leg off the ground with a high knee, now have a friend press gently down on that raised knee. Strong hip flexors = long resistance to being pressed down, any short duration is an opportunity to improve.

 Box Brief
New hours for latest class, now starts at 6:30pm instead of 7pm Monday-Thursday
Thanksgiving week schedule, Mon & Tues, regular; Wednesday 5am, 8am, noon, 4:30, and 5:30 barbell; Thursday 8am & 9am with big WOD; Friday & Saturday Open gym 9-11am with a suggested WOD each day for athletes that choose. Sunday closed. Enjoy your family and wishing all safe travels!
Class reservations are requested, super easy – ask any Coach for help.

**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)
Holiday December Party – Beautiful Dinner and Social Event, Dec 17th

 

Friends-Giving Day! November 16th 2017

Courtney competing in Savannah

WOD – “Three wishes”

With a partner
AMRAP 5
50 Deadlift (185/135)
max Cal Assault bike (must alternate every 10 cals)
Rest 3

AMRAP 6
50 Power clean (165/115)
Max Cal Assault Bike (must alternate every 10 cals)
Rest 3

AMRAP 7
50 Front squat (135/95)
Max Cal Assault Bike (must alternate every 10 cals)

WOD Brief

A heavy day and three chances to execute. The format allows you to get the work done rapidly and hit several rounds on the Assault Bike as a team. The weight should be reasonable and something you can move rapidly. Switch quickly with your partner, communicate, and get to the bike. We intentionally kept the body free of heavy weight these past two days to hit other areas of our fitness, so you should be good to go. Hit and have fun.

We have our Friends-Giving at 6:30pm, so grab a partner – get the training done and let’s relax together.

Box Brief
Today we are having our Potlock Friends-Giving event at 6:30pm, no 7pm class
Starting Monday, our 7pm class will move to 6:30pm!
We will have reduced hours next week for Thanksgiving – please check the schedule
Practice reserving your spot in class, ask a coach. Videos are posted. This will allow us to ensure we have the right amount of coaches for every class and ensure NBK is serving you in the best manner possible.

**SAVE THE DATES** 

Friends-Giving November 16th – RSVP & share your cooking talents!
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)
Holiday December Party – Beautiful Dinner and Social Event, to be announced

 

November, 15th 2017

Charlie competing in Savannah

WOD – “Titan’s Grip”

2 Rope Climb

200’ Plate Pinch Carry (35/25) 

Run 400m

15 minute AMRAP

WOD Brief

Our skill work will help improve our rope climbing. If you are great at rope climbs, break it down and improve one area. Practice getting vertical with better jumps. Develop an inverted j-hook with straight arms to get a maximum height. If rope climbs are a challenge – work on good hooks while sitting on a box. Practice putting yourself in a pike while hanging from the rope to get comfortable with the rope. Leverage our mats and if you are just gaining rope climbs – climb 50% of the rope and simply double the climbs (if heights are bothering you now).

The pinch carries are with the black plates, and cannot be held using the the centers. The run should be used to clear that fatigue in the arms. Go get it! If you have the density of rope climbs, go for RX+ LLRC (45/35).

 Box Brief
TOMORROW we are having our Potlock Friends-Giving event at 6:30pm, no 7pm class
Starting Monday, our 7pm class will move to 6:30pm!
Member surveys were emailed Sunday and are posted on Facebook, new hours starting next week for our late evening class are part of the details
Thanksgiving week hours are reduced Wed, Thur, Fri, and Saturday. Please keep an eye out for the schedule. Thursday morning will be a big WOD.
Practice reserving your spot in class, ask a coach. Videos are posted. This will allow us to ensure we have the right amount of coaches for every class and ensure NBK is serving you in the best manner possible.

**SAVE THE DATES** 

Friends-Giving November 16th – RSVP & share your cooking talents!
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)
Holiday December Party – Beautiful Dinner and Social Event, to be announced

 

November 14th, 2017

WOD – “Tiger Balm”

Run 3 Laps around NBK

30 KBS (53/35) (70/53)

30 Box Jump (20’) (24”)

5 rounds for time

WOD Brief

Volume is on deck today with this higher rep WOD. Aim for unbroken KB and be steady on the box jumps (lower box height means we can improve our movements and shapes with better landings). As we teach in our kids class, treat the floor as lava if you can – rest on top and rebound on bottom. If your ankles need care, step down due to the higher reps. RX+ should be near unbroken for all KB.

If you can’t run today, substitute a 500m row. Wall balls are a nice swap for the box jumps.

 Box Brief
Thursday we are having our Potlock Friends-Giving event at 6:30pm, no 7pm class
Starting Monday, our 7pm class will move to 6:30pm!
Member surveys were emailed Sunday and are posted on Facebook, new hours starting next week for our late evening class are part of the details
Thanksgiving week hours are reduced Wed, Thur, Fri, and Saturday. Please keep an eye out for the schedule. Thursday morning will be a big WOD.
Practice reserving your spot in class, ask a coach. Videos are posted. This will allow us to ensure we have the right amount of coaches for every class and ensure NBK is serving you in the best manner possible.

**SAVE THE DATES** 

Friends-Giving November 16th – RSVP & share your cooking talents!
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)
Holiday December Party – Beautiful Dinner and Social Event, to be announced