Author: crossfitnbk

OPEN invite to join in and climb at the Kennesaw STONE SUMMIT rock climbing facility. NO Climbing experience required. Come, play, have fun ..

SUNDAY, JULY 1st 1pm-4pm (they open at 11am and close at 6, so enjoy as long as you can!) .. Kennesaw location

If you know how to belay than you can help us hit more walls. If not they have automatic belay systems too. Athletic clothes for today. We’ll meet at lobby and just find a few spots to play and climb. Kids can climb too but are limited in some areas.

We are their customers so let’s bring our best and have fun. You’ll have to complete their waiver online and then pay for entrance + gear …

http://www.ssclimbing.com/stone-summit-kennesaw/

PRICING DETAILS:
Adult with rental gear $20
Adult without rental gear $17
Child (12 & younger) with rental gear $17
Child (12 & younger) without rental gear $14

*Gear rental includes harness, belay device, shoes, and chalk bag with chalk

Strength

Power Clean

WOD – “Sean”

10 Rounds for time
11 C2B
22 Front Squats 75/55

WOD Brief

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyoming, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

The Strength today is power clean and we’ll continue our triples for this cycle. Aim for as close to parallel as possible, as this will help you make heavier lifts and prime your body for the WOD.

Today we give respect in a HERO WOD. Please modify the squat weight to something that can be done in 2 sets or less start to finish. Modifying to an air squat may be the answer for some and that is OK. Modifying Rounds is a good plan too. We have done this much volume squatting and pulling. Of course, if you’re doing Granite Games.. NO

The workout is 10 rounds … first 11 chest to bar and then front squats taken from the ground. Let’s go big before the weekend.

Box Brief

Coalition Food and Beverage is OPEN!!!  Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta! Congrats to these gentlemen for the hard work.

4th of July we’ll have 2 classes for our Freedom workout, regular schedule remaining week

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 – “Devil Dance”

5 Devils Press w/ no jump burpee behind plate 35/25
15 Air Squats
5 min AMRAP
Rest 3 min
10 min AMRAP
5 Devils Press with Plate
200m run

WOD Brief

Strength will have us continuing our linear progression – build from the last few week’s numbers. In most cases we should see 2.5-5lb gains depending on your consistency these past days of training. Given it is a push press – you can clean it from the ground for extra fun, or take it from a rack – focus on straight up and down drives today on the push press, the better we stay in tension the better we’ll transfer our power through the bar and up.

The WOD includes a devil press. This is a movement we have done in our weekend classes and is a fun addition. The flow today includes a no jump burpee. This means at 3, 2,1, go .. you will first perform a burpee and stand up, no jump, then pick up plate and swing it from the ground to overhead (think a kettlebell like movement) – massive hip drive here with a mindful engaged back. Adjust the weight if you need.

We will then perform 15 air squats and repeat for 5 minutes. This will be fast as possible. The weight will slow us down a bit, but those air squats could be accomplished in 20 seconds if a bear is chasing us.

We will rest and put on our running shoes … now we perform another AMRAP for 10 minutes … now with JUST a devils press (no burpee at all) and then a 200m hard run.

Take time to get the movement in a flow that works for you – only the side of the plate needs to touch the ground for each rep – DO NOT roll the plates, drop them flat or place them down.. .nobody wants to be run over by a rolling 35/25lb piece of rubber.

Box Brief

Coalition Food and Beverage is OPEN!!!  Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta! Congrats to these gentlemen for the hard work.

4th of July we’ll have 2 classes for our Freedom workout, regular schedule remaining week

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

Team Mile Challenge

WOD

4 rounds for time
30 TTB
45 cal bike
150 DU
45 cal ski

WOD Brief

Post dead lifts we will focus on getting our heart rate up to max speed with a balance of running, biking, skiing, jumping, and straight bodyweight work. Partner up and let’s go!

The Team Mile Challenge is the first part of class – if you hit this at max speed, take a few minutes properly before class starts to warm-up. No need to go from resting to full on sprint if not. The Mile challenge can be a warm-up or something glorious.

TEAM WOD today begins with 40 toes to bar. We’ll scale to kettlebells on the ground today. The bike should be quick easy work for the team, so adjust calories if needed. Double unders should be split between team. We end on a SKI  for calories.

4 rounds means the reps will begin to accumulate, but as designed you should be able to move quickly as a unit. Can anyone go sub 15 minutes?

Box Brief

Coalition Food and Beverage is OPEN!!!  Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta! Congrats to these gentlemen for the hard work.

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

Dead lift

WOD “Bumblebee”

200m run
12 Kb Snatch
12 cal Row
12 KB OH lunges (1 arm)
AMRAP 20

WOD Brief

Continuing on our linear strength progressions we’ll hit the dead lift today. Please review your achievements from prior training and let’s build on them today. If this movement is new to you, let’s focus on technique and then adjust to fit our goals.

The workout today is a longer effort. While Monday was a sprint and hang on to the red line, today is a bit lower target heart rate (if Monday was 110% of max then today is closer to 90-95%). We’ll complete a 200m run (laps around the building or the true form if free) .. this should be pretty quick – maybe 40-60 seconds of quick movement straight into – 12 kettlebell snatches (complete even work per hand, so aim for 6 per hand; no need for the bell to touch the ground). The row is fast and quick, finally the same kettlebell will be used for overhead lunges (6 on each side).

Here are some tips to complete the KB Snatch

• Press through your heels, extend your legs, hips and back firing the glutes. As your torso becomes upright, allow the KB to travel past the traditional swing height and draw the elbows back. This will help accelerate the KB into a proper position for hand insertion.
• The moment you feel your arms are free of load, insert your hands into the kettlebell handle at a 45-degree angle thumbs up and relax your grip The kettlebell should continue to accelerate over your head.
• Quickly straighten your arms. This action pushes the kettlebell to land softly on your arms.
• All movement ceases when the kettlebell reach the top position. Wrists and elbows should be straight, thumbs pointing back.
• Pause for a moment overhead, then lower the bell. Turn your hands out so the thumbs rotate away as you simultaneously drop your torso back deflecting from the bells as they descend.
• As the kettlebell move past your chest, allow your hands to rotate to the thumbs back position. Re-grip the kettlebell as the back of your arms contact your chest, which is when your hands should be about at waist level, or the beginning of the back swing.
• Hinge at the hips and allow the kettlebell to decelerate to the end of the back swing with proper torso drop to further posterior chain engagement. Repeat for reps.

Credit to the PM Coaches for teaching me these tips.

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

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.