Monday 10.29.2018

Metcon:

“HAPPY BIRTHDAY RANDI!”

10 GHD Sit-Ups

15 Squat Cleans (155/105lb)

29 GHD Sit-Ups

12 Squat Cleans (155/105lb)

36 GHD Sit-Ups

9 Squat Cleans (155/105lb)

29 GHD Sit-Ups

6 Squat Cleans (155/105lb)

10 GHD Sit-Ups

3 Squat Cleans (155/105lb)

-cash out-

SURPRISE!

WOD Brief:

Happy Monday and happy birthday Randi! Today we have quite the doozy, a pairing of the infamous GHD sit ups and squat cleans. Why are GHD sit ups superior to the regular sit up? 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. Following each set of GHD’s we have a descending ladder of moderately heavy squat cleans…let’s find a weight that we can do and move properly, quickly, yet still challenging. Immediately following the chipper we will go directly into our surprise cash-out! Today we are training strength, power, speed, stamina and intensity. 

Box Brief: 

Halloween is Wednesday! Dress up-best costume of the day wins some goodness!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Starry Night! A great event for a great cause sign up here: NBK Starry Night

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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

Videos and media being posted, 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/Sarah. We’ll cross-post it with you.

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