Author: crossfitnbk

Strength

Sandbag bear hug

WOD – “YAY”

3 min Sand Bag run (shoulder)(distance)
2 min row (max cal)
1 min bike (max cal)
Rest :90
X 4

WOD Brief

We will go for a 7 lap bear hug today. On the carry, make sure you breathe through your nose. No mouth breathing allowed. If you feel yourself panicking a bit, take 3 breaths through the mouth and switch right back to nose breathing.  Force yourself to squeeze the bag with your arms so that your pecs engage (constantly) and squeeze your internal obliques (ab muscles on the left and right side of your bellybutton). Do this and you’ll gain strength in all lifting movements and zero back pain, forever.

Today’s WOD has us begin with a 3 minute max shoulder carry. Aim for a solid light job. The weight should be relative to your ability, but something lighter than the 7 lap strength carry. Brute force bags would be good here. For the big fellas and strong ladies the grey bags would be as heavy as recommended.

As the clock winds down, get yourself to a rower, and at the beginning of the new minute – GO FOR BROKE. You have 2 minutes, so it is a full out pace across that time range … Focus on legs driving down and then a quick hip action.

Finally, we’ll go hard on the Assault bike (or Echo if you are feeling spicy) for a minute more.

Rest … and then repeat. You NEED to record your calories on a board. Score is TOTAL laps+total cals

If you are thinking pacing, think:  85%, 95%, 105%, 120% effort respectively for each round.

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.

Strength

CLUSTERs

WOD – “GSD”

42-30-18
Power Clean 95/65
Thruster

WOD Brief

Squat clean straight into a thruster. We will mix these movements today for a smooth strength build-up. The thruster should be smooth and a strong continuous drive. If we end up jerking at the higher weight let’s roll it back for the last set and regain our technique.

The WOD begins with power cleans – 42. Then the athlete will complete 42 thrusters. You’ll then return to the power cleans and complete 30, and so on.

This weight should be something you can hit and get a big set on the power cleans. The thrusters are thrusters – make a choice to continue. Have an idea what you can handle as far as sets go – stick with it. Maybe that is sets of 10, sure the first set or two you’ll feel like you are going to easy, but I promise on the higher counts you’ll be in GREAT SHAPE. Worst case, you can speed it up on the back half.

There is no transition to worry about. There is no place for rest – just continuous powerful movements. You CAN do it, and keep your mind right so your body responds.

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.

Skill

Vertical Pulling and Pushing / Wod-Prep

WOD – Angie

100 Pull Ups
100 Push ups
100 Sit Ups
100 Air Squats

WOD Brief

Today we will work on L Sit during the warm-up and then spend about 10 minutes prepping through position work prior to hitting this classic benchmark. We’ll do a few mini rounds just to warm-up at your own pace. Consider the following in your warm-up:

• 1 round of shoulder protract and retract on pull-up and then on situp (5-10 reps)
• 1 round of arch-hollow (hanging from rig) 3-5x
• 1 round of kipping pull-ups then a few push-ups
• 1 round of butterfly if you have them

Finally a full test round1 round of 3 pull-ups, push-ups, sit-ups, and air squats … The POINT of a test round isn’t to be perfect. It is to discover opportunities – better movement, better places to do the movement, and equipment check.

We’ll have all the pull-ups on the RIG today .. scaling as we need either in movement or rep sets (if you are here < 50 days we’ll adjust to the best quantity today). The push-ups and remaining movements will be done in the main space. This is a race against your prior times. We completed this workout during the winter, and MANY of you have far better skill and density in the movements.

We are aiming for 15 minutes or better for those who have fast pull-ups … 20 minutes for those kipping, and 25 for those stringing together small sets.

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.

CrossFit NBK is learning to sweep row with the AJRA for National Learn to Row Day. This is a free event and a first step to us being able to spend an entire morning on the river on full 8s.

The sessions start every 30 minutes and the instructor(s) will walk us through several stations – boathouse tour, erg training (woot woot), dock rowers and then on the water in the “barge” – basically an 8 that is completely stable. It’s great for teaching new rowers.

Registration is required. Currently NBK has slots between 8-9am. Please register directly with the organizing team (Jonathan and Jimmy) http://www.ajracrew.com/getting-started-2/about-rowing/ .. of course there are more slots if your schedule requires.

How you do anything is how you do everything, so when you are in training treat it as such. Let’s focus on the most ideal positions for our body with the best weight to get the results and intent of workout. Grace is meant to be fast 2-4 minutes fast. The speed we seek is one where you are in control but wildly aware that you are dancing with the devil.

Grace is a clean and jerk, and while we will continue to seek excellence in these movements .. when we hit the WOD, sometimes we have to change to match our abilities. Grace is prescribed to be done with a barbell, but can equally be done with a sandbag (yup), and dumbbells or for those willing – double kettle bells.

To help you succeed I have drafted a few key tips that’ll help shave off time and struggle from your training. Let us know your tips in the comments and lets grow these insights together!

Tips for a better training session and GRACE time:

• Of course …Form matters even at speed, keep good technique and you’ll win the day
• The end is the beginning – the finish of the Clean leads immediately into the Jerk. Let’s break this down and you’ll be more efficient:
  • When finishing the power clean portion of the clean you are already in the “dipped” position of the jerk. Instead of standing the clean up then re-dipping and jerking the weight overhead try going directly into the jerk after catching the clean.
  • When returning the bar to the floor – keep the bar close to your body (similar to the beginning of the lift … the closer we keep it the less weight we have to control). Lower the bar with your hook grip (or re-grip) – by resetting your grip after you have flipped your elbows above the bar on the way down (as fast as you can).
  • Avoid crashing the bar on your hips to regrip – the hips and quads can be grazed as the bar descends or fully out of the way if possible (more advanced)
• Chalk up, double tie your shoes, and don’t ever leave your bar during the WOD.
• Avoid air dropping your bar – it is dangerous to you, your neighbors, and costs 10-12 seconds per drop … instead bring it down; place it, and then use those seconds to actually recover and refocus.