Author: crossfitnbk

Strength

Strict Press

WOD – “Layover”

Teams of 2 you go I go
11 Box Jump (24/20)
9 cal bike
7 HSPU
1 Rope Climb

14 Rounds for time (7 each)

WOD Brief

Press will be straight pressing .. we have specified the percentages for the reps today and will base these off the prior week’s work. Please aim to complete every block of reps. The goal is to accomplish at the percentage or a smidge more if we are feeling fierce.

The WOD is a longer effort of work and rest for each paired athlete. It is a you go; I go style … this means one athlete will complete one full round while the other partner rests. Once partner 1 lands from the rope climb, partner 2 may begin their box jumps. Partners will swap in this fashion throughout the workout. Our goal is rounds between 2 and 2:30 per partner.

The workout will begin with quick ballistic movements (box jumps) into a small assault bike calorie effort. The bike should be a range you can do at an aggressive wattage without a second thought. Given we have 4 movements today – really aim at moving immediately between movements. Quick steps at transition will add up to full minutes on the clock at the end.

We have handstand push-ups – these can be kipping or strict. Ideally we can complete these in 2 good sets. We’ll adjust these to a rep range that fits each individual athlete (pike, mats, etc..). The rope climb at the end is the final movement before your partner begins.

The first two movements will really get your heart moving while the second two require you to focus on positions to accomplish the gymnastics movement. If you take a few quick deep nasal inhales and mouth exhales from the bike to the HSPU, you’ll be better positioned for the HSPU.

Tomorrow we will hit a Games workout and go for mad squats! Have a great 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.

• How hard can you go before you feel the lactic acid?
• Did you know you can raise that level?

Did you know these improvements to your health benefit equally those who are sprinters, olympic weightlifters, and of course endurance style athletes

When we train above our “red line” and occasionally we train right at it .. the science proves that this intensity delivers the highest benefits. Increased work capacity that translate to as much our endurance / runners as to those who love a good heavy barbell. In addition to improved heart, lung, and oxygen delivery this training protocol literally raises all boats – aerobic, anaerobic, lactate thresholds, strength, power output, and most efficient relative to time investment.

Here is a bit of the science highlights. Sources included below “If they engage in endurance events, they must also develop the ability to sustain a high fractional utilization of their maximal oxygen uptake (%VO2 max) and become physiologically efficient in performing their activity. Anaerobic threshold is highly correlated to the distance running performance as compared to maximum aerobic capacity or VO2 max, because sustaining a high fractional utilization of the VO2 max for a long time delays the metabolic acidosis. Training at or little above the anaerobic threshold intensity improves both the aerobic capacity and anaerobic threshold level.”

Post training group that trained at greater than lactate threshold had significantly higher VO2max (13%), VO2LT (47%) and VO2LT/VO2max (33%) values as compared to the at lactate threshold and sub LT control group.

Sources:
Anaerobic Threshold: Its Concept and Role in Endurance Sport
Asok Kumar Ghosh
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438148/

Effects of training at and above the lactate threshold on the lactate threshold and maximal oxygen uptake.
Henritze J, Weltman A, Schurrer RL, Barlow K.
https://www.ncbi.nlm.nih.gov/pubmed/4018061/

Skill Strength

L-Sit and compression

WOD

:45 Row for Max meters
:30 Max rep deadlift (225/155)
:15 L Sit or variation
Rest :30
8 rounds

WOD Brief

L-sits can be brutal, yet they strengthen our body is numerous ways. We have been adding core strengthening across the past 4 months and today we finally get to dig into the movement, and include in the WOD. L-sits can be done from the ground, off plates, using paralletes, on the rings, from the bars, or hanging. Please find your progression today and really go for full isometric quality holds.

The WOD – brings together a row – at an absolute 110% speed straight into max deadlifts at a heavier load. We finish each round with a 15 second L-sit hold (whichever variation and position you are using today is perfect). We’ll need to move hard and fast. The programmed rest is designed to let us shake out our body, rest, and then get back on the rowers to go again.

The row will crank your breathing and heart rate. Aim for belly breaths as much as possible and big nasal inhales. This will help you stay focused and get the oxygen we need.

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.

Endurance Strength

Press

WOD – “Flash Flood”

21-15-9
Pull up
STOH 95/75
CAL SKI
REST 3 min

15-12-9
C2B
STOH
CAL SKI

WOD Brief

Press will be straight pressing .. a rep range designed to allow us to move heavy weight and then back off for larger sets. We’ll take a few minutes to get to working weight and then be prepared for small jumps.

The WOD has two parts. We’ll complete the first 21-15-9 of three movements and then rest for 3 minutes. Then go again with a slightly more difficult movement in the vertical pulling. The idea is to go hard in each movement (to that particular movement’s capacity) and then move to the next. Some will fly through the pull-ups and then be delayed by the shoulder to overhead, and vice versa. Move quick and find that flow state. Best results will come from those who move smoothly. Gymnastics doesn’t have hard angles only smooth shapes  – use that to your advantage.

If you wear grips – keep them on the entire WOD, don’t both with loosening or switching between movements. We’ll be moving fast enough that they shouldn’t be a burden.

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.

Endurance Strength

Power Cleans & AAB

WOD

50 Power Cleans for time (155/105)
Scaling percentage 75% 1rm
If this is less than 75% it’s okay to scale up

WOD Brief

We build and we build … power cleans going up today. Aim for powers as close to parallel as possible and REALLY squeeze those upper backs together and strong on the catch. We’ll build up and then go for a triple round today. Building on our strength endurance cycle.

The WOD is straight power. Adjust the weight based on your one rep max – either recent or work up today and then adjust accordingly. The idea is for this to be a straight on effort. It’ll begin easy and just accumulate. There is no where to go and you are the factor here. Keep your mind on point and focused on the movements. The better your technique the more you will be rewarded with each repetition.

FOCUS on your mindset. I know you are strong enough – and you do too. Keep that in your mind, if you find yourself beginning to feel fatigued go through your positions in review in your mind. Make each rep great and KEEP lifting.

START POSITION: POINTS OF PERFORMANCE

1. Stance: ideal vs individual
2. Pressure mid foot: vs ball of foot/toes or heels
3. Bar touching shins: feedback and consistency
4. Knees flared to arms ideally: will mobility allow, especially in snatch?
5. Triceps on top ideally: shoulder internally rotated for more overall ability to keep bar close and position to pull under. Will mobility allow?
6. Optimize shin and back angles: shoulders directly over or slightly in front of bar with body weight pressure mid foot; this is the “look” and feel of your set up.
   – consider high hips vs low hips
7. Head up and eyes forward: This means relaxed head, not down and not end range of neck up and back, and eyes focused on a point straight ahead.
   – this is for best chance at proper muscle recruitment and position and movement consistency
   – consider that the body follows the head/eyes

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.