WOD – Wednesday, August 29th 2018


Shoulder Press

WOD – “Flow State”

15/10 cal Ski
12 KB Swing (53/35)
9 Pull Ups
5 rounds for time

WOD Brief

Presses for days today .. building on the strength percentages and the goal is to continue the building.

The WOD  focuses that upper body strength while allowing us hit a flow state. What is that? Is is where we can find a fast speed and continue for large sets. We have focused on breath work and here it will pay you dividends. Aim for tall hands on the SKI with the idea of a core pulling the upper body down, and then finishing with a flash on the hands at the end.

Breath comes from deep nasal breath and release out of the mouth.

The KB swings are light and fast. American style swings but with all the hips you can bring to it. Again inhale with your nose and quick breaths out through our mouths.

Finally – pull-ups. These again should be smooth. At this point we are at a fast pace, so be sure to get a few deep in hales in the belly between movements.

The reps are manageable but at 5 rounds we are going to have to really press forward. Mental game here will be required to see you finish with negative splits – yes that is our goal. Last round, let’s make it faster than the first round. Please.

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. begins at 2pm. $10 donation for Rwanda. NBK Family Dinner afterwards!

Labor Day – Join us at 9am for a big WOD for a great day. If you are out of town – tag us in your pictures so we can see all the amazing adventures!

Please donate to help us build a hospital in Rwanda – here is the link

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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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