Week 1 Day 1:

Hang Clean+Squat Clean

*work up to a heavy complex*





Pull up

WOD Brief:

Here it is guys, the start of a new strength and met-con cycle! We will spend the majority of class today on the strength portion, taking plenty of time to find a heavy hang clean+clean complex. The purpose of oly complexes is to segment portions of the base lift, the clean, so you can focus on certain aspects. The hang position is great for working on the explosive second pull, starting with the bar above the knee, you now loose some of the bar speed generated by pulling from the floor. That means you have to be fast squatting under the bar in order to catch it.  There’s a little something for everyone in this complex. Whether you shorten your pull or hip extension or have trouble squatting under the bar to make the catch, you’ll get a chance to focus on it. We say work to a “heavy complex” for the lift today, but don’t let your desire to move heavy weight override the need for technical proficiency…ever.

And for the met-con we have the benchmark of all benchmarks, “FRAN!” Fran is crossfit’s 100m sprint. It’s a measure of fitness and a benchmark that can be monitored over time to record an increase in power. As crossfitters, whether new or experienced our Fran time may be well over 10 minutes, and that’s okay…as we stick with this new cycle, the idea is that two months from now, we shave minutes off that time. Therein lies the beauty of the workout. How much faster can you perform these same movements over these same rep schemes from Day 1 to Day 61? Pro tip: proceed with caution, have a plan, and thinking, “it’s light, I can do it all unbroken”…is a lie.

Box Brief:

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

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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