11.01.2018
Metcon:
“Blame it on the Butterfingers”
3 rounds:
250m Ski
50’ Sandbag carry
8 Ring Dips
2 rounds:
500m Ski
100’ Sandbag carry
12 Ring Dips
1 round:
1k Ski
200’ Sandbag carry
24 Ring Dips
WOD Brief:
Today will be a much-needed reprieve from the heavy lifting we have crushed this week…and will also do a number to any extra chocolaty goodness we endured yesterday. Three simple movements that will test our endurance both mentally, muscularly and physically.
As the rounds decrease the rep scheme increases, thus we will go from more of a max effort sprint pace at the beginning, to a more sustainable effort towards the end. To be efficient on the ski, it is important to remember to extend through the hips and open up fully in the recovery phase so that each pull can be of maximum balance and power. The sandbag carries are where we need to slow down our breathing by taking deeper breaths, fully engage the core and glutes and just move. And finally, the ring dip, again bracing our midline, keeping the rings close to our body, pushing our chest forward, and keeping our elbows back while we lower down for each rep is imperative for maximum efficiency here. No rest between rounds, a true grinder, let’s get after it NBK! November is here!
Box Brief
Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!
Starry Night is this Saturday! 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.