Author: crossfitnbk

 

Can how you breath improve everything?

We believe yes, and since day one have been introducing these breath practices. Over the past 6 months you have seen them included with breath work in our core classes – and as a bias in our Endurance class.

This practice improves a broad spectrum of health and fitness areas, but simply put – breath improves your health, ability to move big weight, run better and faster, and simply manage your emotional state better. Now we have more proof through a few new case studies and research.

Skill Strength

Handstands

WOD

1 round
Run 800m
30 KBS 53/35
90 DU

2 rounds
Run 400m
20KBS
60 DU

3 rounds
Run 200m
10 KBS
30 DU

WOD Brief

Phew, we made it and crushed Wednesday! Congrats what a burner. Today we get to spend time and work some skill endurance – specifically deep work on the handstand. Mobilize and warm-up those joints as you need, but stay attentive. We have a full day of training!  Our rotations today should be done with a strict attention on position. Each station today will both identify areas to improve and strengthen / correct.

The WOD is designed to pickup speed as you go through it. We will do one round of the 800m run (trueforms are lovely this time of year) then 30 kettlebell swings and 90 doubleunders. We then will move directly (no rest between these sets) to a 2 rounds of 400m run 20 kbs and 60 DU (we will do this 2x), and finally move to a 3 rounder.

If your joints need it, row but go with a 1k for first part; then 500m (instead of 400m run), and then finally a 250m.

Goal should be unbroken or huge sets! Let’s move quick and go go.

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.

Strength Endurance

Squats + Row Supersets

WOD – “Death Race – CompTrain”

15/10 cal bike
10 Burpees
5 rounds for time

WOD Brief

Building on our strength endurance cycle – this week we change the lifting rotation. Why? So that no matter what day you train – you are provided a complete training week over week. We build on our prior week’s work, so aim a bit higher and let’s dig in. You may break up these sets to hit the prescribed work each round, if you are at singles that is too heavy … one big set that is a bit too light.

The WOD today is a full out burner. We will go very very fast. Yes each round will get slightly slower – don’t worry if that happens in your rounds. Just keep that peddle down and get it done.

We will do this in heats and just go. We can and will scale athletes as necessary. Specifically newer athletes will be scaled to match today’s fitness with a bit of challenge. The goal here is hard all out consistent effort.

Scaling options include reduced repetitions, less rounds, or even doing an entirely different movement for the assault bike too. Share with your coach how you feel, how your body is moving, and then move with confidence.

Today we will be right on the red line and then stand on top of it at the end.

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.

Strength Endurance

Deadlift & Max Height

WOD – “Big Bad Bells”

Partner WOD:
100 Double KB Deadlift (70/53)
100 Cal Row*
100 KB Swing
100 cal ski *
For time

*KB’s off the ground during work

WOD Brief

Deadlift plus jumping today for our strength endurance. Today will provide a nice combo of explosive power combined with big weights. U

PARTNER training today!!  We will begin with a double kettlebell deadlift – something heavy and switch off back and forth as we need with our partner. Focus on hinging and many find closer feet together are better for KB work here. This will keep from Krushing those toes 😉

We then go into a 100 calorie fast row while your partner keeps the kettlebells off the ground. Please accumulate calories only when the KB are off the ground. A hang is fine with the KBs

We then complete 100 KB swings. Russian swings today with the heavy bells (these are SINGLE KB swings .. if you scale to a lower weight, American swings would be nice).

Finally a 100 cal sprint to the finish – these are very potent, so go hard and get through it. KBs again are off the ground in a hang position.

All repetitions are shared

Box Brief

Build a hospital in Rwanda – 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.

Strength Endurance

Aerobic

WOD – “Starburst”

3 minute Run
2 minutes Burpee Box Jump overs (24/20)
1 minute DB Thrusters 1 arm (50/35)
X4
Rest 2 min

WOD Brief

We will get our joints moving, get warm, and then get into a serious aerobic warm-up. The intent will be to achieve targeted goals for each block of time.

The WOD begins with a 3 minute clock. Athletes will run for max distance (we can adjust based on athlete comfort and need to a bike or rower).

Then we’ll go for 2 minutes for 2 minutes of max burpee jump overs. These will be easy in the first 30 seconds and then we’ll have to settle into a fast pace but consistent pace. Success is found by finding efficiency – meaning jump and land in the same place; turn the same direction, etc .. In addition – stay close to your box – sometimes we jump past the box and then take 5-8 steps before the next rep, the quicker you rotate the better we will go.

Finally – ONE arm dumbbells. We’ll be off balance, but now is the time to go hard. It is only a minute and it’ll be surprising how fast this time goes in the rounds.

Our goal is to aim at the red line and hang out. That is our goal. With these 3 movements we are able to get aerobic, than dance on the aerobic threshold (the feeling just at – “this is too fast or maybe not”) and then we get a little heavy and push weight vertically.

Excited to see these scores. At the end of one block of time, we’ll rest for 2 minutes and go again.

Box Brief

Build a hospital in Rwanda – 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.