Author: crossfitnbk

Strength

Back Squat

WOD

15 OHS (135/85) (RX+ 155/105)
45 cal Row
12 OHS
35 cal bike
9 OHS
25 Burpees

2 rounds for time

WOD Brief

Last week of heavy singles – the back squat. We’ll take time, get good positions and then build-up. We are pursuing a few serious singles. Belts and accessories on the final reps, as needed.

Today’s WOD will have us working a heavy bar – balanced and through a squat pattern. We’ll mix in the row, bike, and burpees too. We will not include the ski erg today, but if you find yourself needing to scale off the rower – you can do more burpees (no jump if replacing on the rower – 2x reps).

We’ll do 2 rounds – so move through each completely and then repeat. The bar you can get overhead anyway you like. Some will clean the bar and then go to shoulder to overhead. Others will simply snatch it up. If you snatch it and break parallel that doesn’t count – each rep begins at the top of position.

Scale the weight on the bar as you need to move safely.

Box Brief

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

Deadlift

WOD “Billy Goat”

4 min AMRAP
9 SDLHP (95/65)
30 DU
Rest 2 min

4 min AMRAP
9 SDLHP
30 DU
Rest 2 min

4 min AMRAP
9 SDLHP
30 DU

WOD Brief

FINALLY heavy Deadlifts .. it is time. We’ll warmup and then really take time working up in weight. The goal here is GREAT positions. We have been working these consistently for nearly 2 months, so today let’s apply that technique and get some weight on the bar. Your goal is for heavy singles, but please, work up in weight and then go several heavy. Yes, add weight on the singles if you can, but these should be near 98-105% of your target. Recover and hit again. Use the belt and switch grip as a last resort – today is not the day to change technique, but continue your training from this cycle. Every lift should look the same, just a bit more plates 🙂

The WOD .. is designed in three blocks. Each block is a four minute AMRAP, ad we’ll switch between sumo deadlift high pulls and double unders. This will feel like a sprint, but you need to aim for a high heart rate just at your red line. Best strategy, is do a practice mini round or simply go 10% slower than you think you can on the first round of the first block … then pick it up from there! (What does 10% feel like… well, you’ll probably think “gosh everybody is getting ahead and I am soooo slow at this pace – why oh why did I follow the WOD brief”. Then somewhere around minute 3 you should be still crushing it and be a round ahead of where you could have gone if you went out like a fireball.

We’ll rest 2 minutes. Enough time to write scores and reset our gear.

Repeat …

On the double unders … don’t throw your rope. finish your set and place it on the ground in an arch. This will allow you to pick it right up on the next round without dilly dallying … Trust me, you’ll be fine with the 3/8 of a second it takes to put it down.

Have fun and let’s go!

Box Brief

We are helping to build a medical hospital in Rwanda this December. We have so much to share, but imagine a situation where the nearest medical facility is 10-20 miles away … we are solving that. We will be a cornerstone partner with a non-profit and with our communities help, passion, and ideas will bring much needed help to over 6,000 citizens that will benefit in the surrounding area. More to follow – CrossFitNBK for Rwanda

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

We are going ROWING! We have 12 slots reserved and will use the group poll to set spots. If you are interested, this is step one to getting our boat of 8 on the water. True rowing … on the water. You’ll be fine…  🙂

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

Push Press

WOD

15-12-9-6-3
HSPU
30-24-18-12-6
KBS (53/35) (70/53)
45-36-27-18-9
ABMSU

WOD Brief

Heavy push press – today, tomorrow dead lift, and Friday heavy back squats. Your goal is to find your new heavy 1RM. This is valuable for you to use as we continue progressions in our lifts. Specifically you can use this 1RM and then take a percentage of this lift in future workouts. This is a smart unlock for you to continue adjusting the workouts to maximize your fitness.

The WOD today has us moving through 3 movements with descending repetitions.

The flow is: 15 HSPU, then 30 KBS, then 45 situps .. then 12 HSPU and 24 KBS and 36 situps, and on we go.

The HSPU can be kipping and should be in reasonable sets. If you find yourself outside your range, feel free to hit a couple solid reps at your more difficult progression and then go to a pike on a box. There are many approaches here, but aim to really build strength here today while moving at a good training pace.

The kettlebell swings are American style. The reps are high but within reach of big blocks. The abmat situps should just be consistent flow.

Box Brief

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

Benchpress, holds, and carries

WOD “Sweet sunshine”

5 rounds w 1:30 rest between
Row 20/15 cals
10 Burpee over rower
15/10 cal bike
Treat as hard effort

WOD Brief

The strength is a flow between 3 movements. Each will be challenging but with plenty of time to get each done. The goal is to really find a flow in breath and movement. Once the 12 minute clock starts be ready to work and go through each movement.

If you are new to any movements we’ll adjust – for the bench, we could move to a floor press with a barbell (great for those working through shoulder rehab), on the holds, feel free to use a PVC to give support, and the carries – go LIGHT if needed. On the carries – focus on the internal obliques and squeeze those pecs together (so the arms are pressed together constantly).

The WOD – Sweet sunshine is to be a hard effort. You’ll begin on the rower and smash through these calories, these should be near 100%, the burpees aggressive and consistent (some will catch their breath here. Finally calories on the bike – shorter than the row so we can go all out.

Big belly breathing – flow, and focus on recovery. Think about your splits and then go again.

Box Brief

We are helping to build a medical hospital in Rwanda this December. We have so much to share, but imagine a situation where the nearest medical facility is 10-20 miles away … we are solving that. We will be a cornerstone partner with a non-profit and with our communities help, passion, and ideas will bring much needed help to over 6,000 citizens that will benefit in the surrounding area. More to follow – CrossFitNBK for Rwanda

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

Luau at Table and Main was Sunday and what a blast, great seeing the NBK nation out and supporting our friends event. Awesome catching up with everyone and shout out to Variant for the beverages!

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.

WOD Prep

Barbell and Muscle-ups

WOD “Van Damme”

30 Snatches 95/65 (rx+ 135/95
10 muscle ups
30 C&J
10 Muscle Ups
30 Thrusters
10 Muscle Ups

WOD Brief

We go big out of the gate .. the warm-up will get us ready to train. WOD Prep will be time to prepare our barbell for the WOD and get ready for each movement. Today our movements include the Snatch (Power is fine), the Clean & Jerk, and then Thrusters.

The weight you choose should be something you can do singles consistently on the snatch and C&J. We will do 30 of each movement. Please scale to movements that you are consistent in achieving across 30 reps and with a set weight. It is perfect to scale the weight, switch to dumbbells, or even a sandbag today.

For all athletes our goal is sub 25.

As an example – if you are an athlete who finds 75# is a perfect weight but you have only 3 ring muscle-ups, find DO 3!!  Not an RX, but awesome fitness achieved. These ring muscle-ups should consume no more than 2:30 minutes per round, that totals 7:30 minutes for the entire workout. The barbell work is likely going to be 3-6 minutes for each movement. Keep on it. This is a big body of work.

Finally – if you have no vertical pulling capacity, we can remove the ring muscle ups completely and you can just hit the barbel 100%.

Bottom line – adjust the weight (try to keep the reps) and for the gymnastics portion adjust!

Box Brief

We are going to help build a medical clinic / hospital in Rwanda this December. We have so much to share, but imagine a situation where the nearest medical facility is 10-20 miles away … we are solving that. We will be a cornerstone partner with a non-profit and with our communities help, passion, and ideas will bring much needed help to over 6,000 citizens that will benefit in the surrounding area. More to follow – CrossFitNBK for Rwanda

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

Luau at Table and Main was Sunday and what a blast, great seeing the NBK nation out and supporting our friends event. Awesome catching up with everyone and shout out to Variant for the beverages!

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.