Author: crossfitnbk

Skill

Toes to bar

WOD – “Uno Mas”

AMRAP 20
20 Wall ball 20/14
200m run
20 KBS (53/35)
20 TTB

WOD Brief

Yesterday we went for a short time duration but went as fast as we could pull and jump. Today we train on a longer clock which means we’ll be moving closer to our 85% capacity and going for good sets. We don’t want to go to failure in any of these movements, but still wish to push ourselves.

The intent here is to complete moderate sets at a time and move right into the next movement quickly. Imagine this effort in quarters – every 5 minutes begin pressing, pushing, and running just a little bit more. Such that the last round you are at your max. This doesn’t mean to dog the first 5 or 10 minutes, but instead to go steady in the first 5 minutes and then pickup. If percentages are your favorite: first 5 minutes go at 82%, 5-10 minutes go at 87%, 10-15 minutes go at 92% and last 5 whatever you have left … just go.

Wall balls – really focus on keeping it high and bouncing out of the bottom of the squat. Seek not to control the descent, but instead pull yourself down and then rebound launch the ball up.

Toes -2-bar – we will work technique on these before the WOD, so let’s use that to gauge our max set (and then subtract 1-3 reps … depending on how big your sets are) and then hit those blocks of toes to bar, rest, and keep chipping. If you go to failure you’ll be stuck on singles (which have a place), but if you break and then quickly return to the movement you will complete them faster.

Box Brief

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

September 8th 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.

There are some great Historic Roswell events tonight and this weekend!

First off a Latte Art Battle @lthroswell tonight kicks off around 7pm. Jimmy will be a judge and we will both be raising funds for Rwanda hospital and having fun.

Alive at 5 on Canton street begins at 5:30! Kids area is at the green space near NBK (park at NBK and walk after WODing). Bands and adult fun up on Canton St.

@allsouthbarbell USAW meet Saturday and beginner meet on Sunday
.
Regular class schedule at NBK Thursday through this weekend. Come out and enjoy our little City

Class Schedule this weekend:

Saturday

• 9-10am Class WOD
• 12+ AllSouth Weightlifting meet, spectators welcome; registration closed

Sunday

• Open Gym 10:30-12:00.
• Beginner Meet begins at 12:30, stay and cheer them on! (registration closed)

Strength

Sumo Deadlift

WOD – “Latte up”

5 rounds for time
12 Sumo Deadlift 185/135
48 DU

WOD Brief

Time to move some big weight. Today we’ll go with classic sets and reps on the sumo deadlift. This position allows us to train our body just a little differently by loading the weight …

The WOD, a nod to this evening’s fun with a Latte Battle at Land of a Thousand Hills (Jimmy is judging) where we’ll be raising money for the Rwanda Hospital AND we have Alive at 5 on Canton Street.

Simple – 5 rounds of a straight couplet.

The sumos should be continuous and fierce. The doubleunders are your break. Stay vertical on the jumps (avoid folding at your hips) to keep maximum room for air in your diaphragm. We will spend time on this in the warm-up using the wiffleballs and the ropes.

This will go fast, so be strong on the sumos and deep belly breaths on the doubles to close out the day.

Box Brief

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

September 8th 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.

Skill Strength

Pull-ups & Hang Power Cleans

WOD – “Red Bull and Puppies”

AMRAP 15
21 Burpees over bar (lateral)
15 Pull ups
9 hang Power Cleans 155/105

WOD Brief

Today is big. We will work strict vertical pulling – that may mean pegboard holds, bent arm strength, mixed grip on the rig, straight pull-up, chest 2 bar, or even ring pulls (low or high). The goal is to work strict good positions without going to failure. The hang power cleans will be paced and you’ll have a clock. These supersets will allow enough rest to recover – so really aim for your best today. If your lats are feeling it from the ski yesterday, adjust accordingly.

The WOD is 15 minutes of just fun – who doesn’t love red bull and puppies!?

We begin with 21 lateral burpees over your barbell. You don’t need to open your hips, so stay low. Given there are 21 here you can approach this with a strategy of consistent, or 2-3 big sets fast with a rest. Do you – but let’s accept our heart rate is going to be high and just stick with it today.

The Pull-ups are not strict – go as you like. If 15 is a lot, scale down to a good amount you can do in 2-3 sets. This will keep you moving at a great pace and hit our target rounds.

Finally HANG power cleans. This bar is heavy (ish), so be sure you are set and go.

The focus today is good movement, speed, and minimal hesitation across the workout. Scales can be lowering the reps in total down (so instead of 21-15-9, it could be 15-9-5… we can also adjust the burpee over bar to a burpee to a 6 inch target. Many choices, as we work through the strength speak with your coach and let’s plan a great session.

Box Brief

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

September 8th 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.

WOD Prep

Object Squatting

WOD – “Age group PS”

2 rounds for time
1k Row
750m ski
50 Goblet squats (70/53)

WOD Brief

We will aerobically get our bodies activated to start off. Then some squat prep using objects. Kettlebells, dumbbells, sandbags as you like. The intent is to really get ready for the WOD.

Today’s effort is a nod to the Games and the age group effort. We’ll simply complete 2 rounds of a 1k row and 750m ski. These should be done at a 2k pace in round one and then a bit faster in round 2. The squats will be where the battle is won. Go for large sets and then break them at reasonable blocks. Stay close to the weight and then return to squatting. Your legs don’t need much time to recover vs how long your shoulders fatigued out yesterday during the HSPU. That is to your advantage – use it.

GRIT

Adjust the weight as you like. You can goblet squat with a DB, KB, or sandbag. Just go for great range of motion today.

Box Brief

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

September 8th 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.