Monday, June 18th 2018

Granite Games Qualifier and the beginning of our 4 week strength program


Back squat

WOD “Granite Games 2”

Wall Ball

WOD Brief

Often we speak to our potential strength around specific lifts and we use that as an indicator of how to approach our training. Overall we have seen our community get fitter, faster, and stronger. There is more possible though and through the next few weeks we will be dialing in specific lifts with a descending lift rep scheme. Simply put we will be asking you to track your weekly lifts and as we progress to singles to use that as a new baseline in all our training. If you are enjoying the training, continue, there will be no change as the approach is working. I wanted to share the intention and benefit this will bring to your training. The only thing you need to do – be consistent in your training, write down your scores and weights, eat well, and please for all that is good – sleep!

The workout is the Granite Games Qualifier. We have a great group of our community tracking their scores against the leaderboard, and those who joined in training Saturday saw Coach Joey hit it live. If you are tracking, competing, or none of the above – don’t worry, these are worked into our programming and will compliment your fitness.

Today we hit a wall ball and toes to bar couplet. The reps go down every round which will allow you to go faster and accelerate every round. Some tips.

The wall balls – if you have a set larger than 30, go for a solid 20 and 18 in the first 2 rounds. Ideally you then just grit your teeth and keep going. When the ball is bouncing around and you reset – you lose on average 15 seconds. So, do your best. If you don’t have 15-20 wall balls yet, no worries. First you can always scale to a lighter wall ball – we are training here not competing, so let’s focus on great movement; beautiful range of motion; and keeping a high heart rate. Ok, so you are staying on the weight of the wall ball – perfect, break up the sets, but instead of letting the ball drop and bounce; catch it; place it; take . a few breaths and go at it.

Toes 2 bar – begin at 10 and go down one rep every round. Here again – if you are able  go unbroken every round.

IF you have 5 toes 2 bar consistently, please go for 3s all the way down to the round of 5 toes 2 bar. We will do better if we stay away from singles for as long as possible.

While this is a near sprint of back and forth, use the wall ball in the air for a nice breath (relaxing the body from tension) and when in the forward arch of the toes 2 bar. These 2 positions are the best chances. Notice these are also giving you the reps you need to move on … avoid chalk runs, clock checks, and any other delays where possible. You’ll get a better score and will be smoked afterwards.

Fun week ahead – see you at NBK!

Box Brief

Alive in Roswell is this THURSDAY. If you are new to Historic Roswell it is an open street party for everyone of all ages. We will have a workout and be around the Interactive Zone beginning at 5:30pm. See you there!

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!

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.

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