Author: crossfitnbk

Strength Endurance

Power Clean and Bike Buildup

WOD – “Power Clean Elizabeth”

21-15-9
Power Clean (135/95)
Ring Dips (use matadors as scale first; then bench)

WOD Brief

Continuing our strength endurance, but today with power cleans .. work moderately on the bike and then aim for 6 solid reps. Break them as needed (and they should be needed if set just right .. doubles and triples are a good sign.. singles = too heavy; all one big set = too light)

The WOD today will go by fast and just get faster as you go along. Power cleans – please show good catch and full extension at the top of each rep.

The ring dips today will get tough. Kip them where you can. If you scale to a toe-assist (awesome by the way) go for as little “assist” as you can on each rep. Avoid jumping up into ring support. Honestly if you reach the top of the rings and are wobbly and unsecure, please utilize the matador dip bars today. If you don’t want to get in the air, all good – we’ll have benches available too.

Have fun and let’s go!

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

Row superset with 75% Front Squats

WOD 

Assault Max Effort
:20/1:40
X5 sets

WOD Brief

Bigger front squats with big blocks today paired with the row. The idea here is to build up to a consistent and manageable row pace but not an easy pace. This won’t limit your front squat strength but instead merge a hot system with an increased load. Go up at least 5% from last week. The strength today is super important, so really hit these strong.

Today’s WOD we go 110%. Rarely is there a chance to truly go full burn due to another movement and time factors. Today we will attack as hard as we can for 20 seconds. Done right you will be completely done, quickly.

Attack each set. We’ll rotate and go back forth over 5 rounds. As you would expect fatigue will start to accumulate, so try and walk around between rounds – breath nasal too for a faster recovery window.

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

Strict Press

WOD – “Sweep”

AMRAP 20

5 HSPU
50 DU
3 C2B
30 ABMSU

RX+ details below!

WOD Brief

Strict Presses today before we add in the kip in our training for the day. The strict press today has a good deal of volume and is structured to bring us up to a heavy weight, and then go through two separate drop sets. Hugely valuable and worth the fight. Great way for a Monday!

The WOD – Sweep, a shout out to our NBK Rowing event crews that did both skulling and sweep rowing on the Chattahoochee. Next up we will be getting another event together for a BIG row on the water. We’ll use the ‘barge’ and afterwards move up to 8s. All are welcome!

First we will hit 5 hand stand pushups. These are kipping. If you don’t have these, no worries, we will work the best scale for you today that’ll help you develop the capacity and technique to do so in the future!

Doubleunders should be something we can do unbroken or close to it.  Use these as a place to rest by jumping vertically stacked (avoid folding over as it reduces the room for air in your lunges!).

From there we go straight to the pull-up rig and get a few chest to bar pull-ups. Standard pull-ups are great here. We’ll end the round with 30 abmats.

All of this is one round, and we will have 20 minutes to go. This is a large amount of time with small reps per movement. This allows us to hit these more technical movements without hitting fatigue in that station, but over time things will get spicy.

The key to today is technique, electing the right movement for the day and pushing yourself.

RX+ will have the following updates:

HSPU with a 45# plate for the deficit onto dollamar. (If you prefer an abmat simply have a 45 + a 25lb plate ). Muscle-ups for the C2B (bar).

Have fun!

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

Superset: Bike + Power Cleans

WOD – “Gloriaus”

Every 3 minutes for 21 minutes
1 round of
14/9 cal Assault Bike
2 rope climbs
4 Power Cleans 165/115

WOD Brief

We will continue our training today with super setting the Bike with Power Cleans. Similar to earlier in the week we’ll be working through a couple rounds around 70%

After some rest and prep we’ll setup for Glorious. This is a workout designed to have us moving and recovering within a 3 minute window. Meaning we’ll do all the prescribed tasks and rest the remaining time on a 3 minute clock. We will then repeat this pattern till the clock strikes 21:00 (So we’ll begin round 1 at 0:00, and restart at 3:00 … and on we go)

Scale as you need to move with intensity and similar movements. We’ll help you! Just ask. The goal will be to aim to complete a fresh round in :90. After some fatigue these numbers may slip and that is OK … just be sure you have some rest in a round and START the next round on time.

The biggest challenge athletes have in these workouts is they begin restarting later and later (even 5 – 10 seconds matters A LOT). Try your best to get through. Substitute the Assault bike with the Rower for those athletes needing to scale down the calories.

We will begin with a Calorie Sprint – go 90% here if you can and let’s get off this movement as fast as possible.

The rope climbs are next and after a few deep breaths as we walk to the rope should be enough before we head up.

Finally, a moderately heavy power clean. Now HERE is where we focus our minds on the task. Set your feet hip width apart with laces under bar, set your grip in a ‘hook grip’, bring down those hips, and set that back. Be diligent about each rep. If this weight is something you can cycle – DO IT. If not, power clean, stand fully up with the bar, and go for singles if needed. The barbell is not rest, get through it and THEN rest.

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!

Let’s get on the water and ROW together – SATURDAY. Looking forward to seeing folks out there Saturday morning. Current count is nearly 20 folks are rowing between 8:30-11:30.

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

Row superset with 70% Front Squats

WOD

15 wall balls(20/14) (RX+ UB 30/20)
8 Burpees
7 rounds for time

WOD Brief

Building on our strength endurance cycle today we’ll superset (move between each movement listed) a row and front squat. The aim will be to move strong and smooth. We don’t want PR this row, but pace could be your 2k time + 5-10 seconds.

The WOD is designed to be fast but not all out due to the number of rounds. Aim for unbroken and then consistent pace on the burpees. Consistent flow during the burpees (breath in through the nose as much as possible when standing and then lightly release air through movement. Burpees are two feet back two feet forward and a jump with hands above shoulders (clap if you are feeling it)

Tomorrow we hit power cleans, rope climbs, and get to work on sprints. Get those biscuits and let’s be FUELED for our training!

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!

Let’s get on the water and ROW together – SATURDAY. Looking forward to seeing folks out there Saturday morning. Current count is nearly 20 folks are rowing between 8:30-11:30.

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.