Author: crossfitnbk

Strength

Press

WOD

15 Pull ups
30/20 Cal Row
45 KBS(53/35)
30/20 cal Ski
15 TTB
2 rounds

WOD Brief

We will work up to heavy (not 1 rm) then drop to about 65% for sets of 5’s. These are strict press, so lets really anchor ourselves in position and work today without momentum.

The WOD has several movements that’ll compliment and challenge you in the middle of this workout. The intent here is to work different directions of movement with weight and no weight applied.

We begin with pull-ups, a quick block of 15 … these should be something you can knock out fast. Break if you need, but jump back up speedy.

We’ll then dig in for a row – shorter in distance than our training last week, so we should mentally have a good idea how fast we can move. This should be aggressive pace, but nothing that’ll wreck you.

The KB swings (American style) should be broken if you need – to 2-3 sets (30 and 15, or maybe 15 15 15). Don’t wander and don’t drop those KBs.

After you complete the KB swings you’ll move directly into the SKI. Similar to the row – get moving aggressively. The advantage we have on the row and ski is that no matter what, we get calories at any speed. So get on immediately and use the first 5-10 strokes to set yourself and catch your breath.

Finally, toes to bar. We trained these yesterday, so use those lessons to knock these out. They will more challenging as you’ve been using your lats and pulling muscles. Don’t worry, just chip away …

Once you finish the toes 2 bar, you go RIGHT INTO round 2. Now it becomes a bit about grip. For those spicy athletes hang onto the bar on the toes to bar and go straight into the pull-ups. Even if you get a few, that saves a jump and regrip effort.

Grip – forearms will be talking to you, so be sure you are gripping but not death gripping anything today. Wrap the bars of course. Finally, think about an over-grip on the KB swing with loose grip at the point of weightlessness.

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.

Skill Strength

Pull ups/ TTB

WOD

AMRAP 12
8 Back Rack Reverse Lunges (155/105)
8 Box Jumps (30/24)

WOD Brief

We will dedicate time today on vertical pulling (pull-ups to chest to bar) and toes to bar. Many of us are working to get better and today’s skill strength will allow us to really dig in together. We will get these in a big WOD tomorrow, so we’ll get in great reps today but not so much that we are trashed for tomorrow.

The WOD a tough couplet. No real high heart rate, but plenty of grit and working specific muscle groups that don’t always get the love.

The first 8 reps have a barbell on our shoulders and then we will reverse lunge in place. The bar is heavy. If you are challenged by this position – please begin with light weight. perhaps use a brute force sandbag, then move to a training bar – 35lb bar – 45lb bar. ALL BARs will have bumpers on them today and be taken from the ground for RX. If you need a rack do to movement, go ahead but please choose something where 8 reps you can complete 1-2 times unbroken but still really challenged.

Then a high box jump – open the hips at the top. scale down to something you need, but let’s go a little higher than usual.

This is a long workout and our glutes will be firing full speed. Get it in and this will deliver results to our other lifts and movements.

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.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Strength

Snatch 1.1

WOD – “Randy+”

75 Snatches (75/55)
For time
Rest 5 min

1 mile run for time

WOD Brief

This week we begin our strength endurance cycle on the Snatch. We will build up our ability to move efficiently, explosively, and consistently in this movement. Today is an important benchmark day as it’ll help us gain strength in the first part of the class, and then challenge our endurance capacity too.

The snatch goal is full depth squat. If we are working through mobility progressions a power is fine, but aim for as close to parallel as possible every time. This will build comfort in the position and gradually allow us to get under heavier weight over time.

The WOD – Randy, is fast. Tape up those thumbs if you like, but at 3, 2, 1 GO … just go with a pace you can hold constantly. This is a fast cycling of the bar. Some of us will go very fast and then finish with a few slower reps on the last 15-20. Others will go quick the entire time. It is important that you go hard and don’t leave any question this was your best effort today. Set your mind and just work through these reps.

At the conclusion you’ll have a solid amount of rest (5 minutes) and then complete a mile run. You can use the True Form or the running route down Oxbo Trail is very nice (be cautious of the gravel and deer – they are easily startled by the speed of NBK athletes).

2 time trials today – set today off to a great start.

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 – check our group for a poll. We’ll be putting a group together to “real live” row!

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.

Class schedule normal all day + NBK and Do Good Health will have a tent at the Antique Lot to share stories and information about the hospital in Rwanda, please come by between 5-9pm!

Skill

Double Under Sesh

WOD – “Staccato”

5 min AMRAP
50 DU
15 Deadlifts (275/185)
12 BBJO (24/20)
3 min rest

5 min AMRAP
50 DU
15 Deadlift (225/155)
12 BBJO
3 min rest

5 min AMRAP
50 DU
15 Deadlift (185/135)
12 BBJO

WOD Brief

We begin with some double under work. If you don’t have them, we’ll break the movement down and get closer. If you have them, find areas to improve – tighter feet; more relaxed upright positions; better cadence, etc …

The WOD has us moving for 5 minute bouts. The idea here is we will gain rounds as the barbell decreases in weight each round. We’ll recover with 3 minutes and hit the same movements and reps each time. The goal here is  clean double unders to our heavy bars (one bar per athlete), and then to the burpee box jump OVER. No need to open hips on top of box, but two foot back and up standards.

Adjust the workout by finding a jump rope set that takes no more than 30-40 seconds. The deadlifts in the beginning will be a struggle, but the weight should be something you can get through in max 2 minutes on the first round, this will leave you enough time to get back to the bar in round 2.

Round 2 and 3 should be much more reasonable = bigger sets on the deadlift. So that you end on a bar that is max 2 sets at a time… maybe three 😉

Scale and adjust the weight as you need.

Box Brief

ALIVE in ROSWELL – is this Thursday. We’ll have a tent and be highlighting our support for Rwanda. Please make plans to enjoy one of Historic Roswell’s fun events, that begins around 5:30pm

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!

Coalition Food and Beverage is OPEN!!!  Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta!

Let’s get on the water and ROW together – check our group for a poll. We’ll be putting a group together to “real live” row!

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.