Author: crossfitnbk

Granite Games Qualifier and the beginning of our 4 week strength program

Strength

Back squat

WOD “Granite Games 2”

20-18-16-14-12-10-8-6-4-2
Wall Ball
10-9-8-7-6-5-4-3-2-1
TTB

WOD Brief

Often we speak to our potential strength around specific lifts and we use that as an indicator of how to approach our training. Overall we have seen our community get fitter, faster, and stronger. There is more possible though and through the next few weeks we will be dialing in specific lifts with a descending lift rep scheme. Simply put we will be asking you to track your weekly lifts and as we progress to singles to use that as a new baseline in all our training. If you are enjoying the training, continue, there will be no change as the approach is working. I wanted to share the intention and benefit this will bring to your training. The only thing you need to do – be consistent in your training, write down your scores and weights, eat well, and please for all that is good – sleep!

The workout is the Granite Games Qualifier. We have a great group of our community tracking their scores against the leaderboard, and those who joined in training Saturday saw Coach Joey hit it live. If you are tracking, competing, or none of the above – don’t worry, these are worked into our programming and will compliment your fitness.

Today we hit a wall ball and toes to bar couplet. The reps go down every round which will allow you to go faster and accelerate every round. Some tips.

The wall balls – if you have a set larger than 30, go for a solid 20 and 18 in the first 2 rounds. Ideally you then just grit your teeth and keep going. When the ball is bouncing around and you reset – you lose on average 15 seconds. So, do your best. If you don’t have 15-20 wall balls yet, no worries. First you can always scale to a lighter wall ball – we are training here not competing, so let’s focus on great movement; beautiful range of motion; and keeping a high heart rate. Ok, so you are staying on the weight of the wall ball – perfect, break up the sets, but instead of letting the ball drop and bounce; catch it; place it; take . a few breaths and go at it.

Toes 2 bar – begin at 10 and go down one rep every round. Here again – if you are able  go unbroken every round.

IF you have 5 toes 2 bar consistently, please go for 3s all the way down to the round of 5 toes 2 bar. We will do better if we stay away from singles for as long as possible.

While this is a near sprint of back and forth, use the wall ball in the air for a nice breath (relaxing the body from tension) and when in the forward arch of the toes 2 bar. These 2 positions are the best chances. Notice these are also giving you the reps you need to move on … avoid chalk runs, clock checks, and any other delays where possible. You’ll get a better score and will be smoked afterwards.

Fun week ahead – see you at NBK!

Box Brief

Alive in Roswell is this THURSDAY. If you are new to Historic Roswell it is an open street party for everyone of all ages. We will have a workout and be around the Interactive Zone beginning at 5:30pm. See you there!

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.

Shout out to all those Dads out there and wishing you all an early Happy Father’s Day

Strength

Snatch

WOD “Rad Dad”

40 Wall balls
30 DB Snatch
20 Burpee
AMRAP 14

WOD Brief

Snatch will work up to moderate weight with patient touch and go between reps. Aim for perfect technique as you add weight. When you find yourself missing or beginning to press the bar into position, let’s lower the weight so we can build on the position in the best way fashion. We are recommending that there be a smoothness, a patience, a rhythm to the lift vs going as fast and as hard as you can from the beginning throughout the whole lift. For one, this will help you maintain tension, position, and overall quality through the entire lift.

Think about it this way, the faster you go, the more likely you are to lose one of these in any way. On the other hand, the slower you go, the more likely you are to maintain it all. We are not telling you to take 3 seconds from the floor to the knee(though this is a great assistance exercise we like to use for learning/strengthening purposes, and in most cases for beginners they are better off with this anyway as they create better positions from the beginning through the middle of the lift to be able to finish it out better), but rather a “rhythm” more along the lines of smooth + fast(meaning smooth from the floor to the knee, then fast from there up through extension.) For beginners this may more ideally look like slow + fast. As one becomes consistent in positions and movement it may look more like fast + faster or fast + faster + fastest, but the point is we need a solid initiation of the bar, and then a building of speed from that point up. Most people that “grip and rip,” (fun for a WOD) or go as fast as they can from the floor are usually decelerating by the time they get to full extension where they should be at their fastest point.

Today’s WOD is an AMRAP, so we will be working to complete 1+ rounds of the movements. Starting at 40 wall balls is a larger set than usual, so go big but don’t go to fatigue. Dumbbells will be set on the opposite side of the rig where you will then complete alternating arm dumbbell snatches (tap the ground every rep, yes changing in the air below the chin is fine today). Finish a total of 30 snatches (15 per arm), then burpees closer to the wall ball setup. The idea of having dumbbells away is for safety and allows for the same speed in movements.

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.

Skill

Toes 2 Bar

WOD “Jill”

Teams of 2
100’ KB FRWL (each) (53/35) (70/53)
80 Toes To Bar
60 Cal Assault Bike
80 GHDSU
100’ KB FRWL (each)
For time

WOD Brief

Toes 2 bar is a combination of compression strength, grip, lat engagement, patience, and explosive movements. We will dedicate some time today working on our technique to make ourselves better, and be better teammates.

The WOD is a 2 person team effort. Both team members will front rack walk lunge a kB for 100′. Then you will split 80 reps on the t2b, 60 cal AAB, and the 80 GHD before returning to the front rack walking lunge.

Male Female pairs would be ideal today when possible.

If you split frequently 10s and even every 5 reps you’ll have an awesome training session and get a great time. Count the reps with your partner to ensure you keep pace and hit the mark on each movement.

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.

Selena – fights and is limitless, may we all be like her

Strength

Push Press

WOD “Jack”

10 Push Press 115/75
10 KBS 53/35
10 Box Jump 24/20
AMRAP 20

WOD Brief

Our strength will focus on the push press – focusing on the dip drive and carrying the bar up to full lockout. As you build up in weight be mindful of the consistent pressing force upward. This will help us carry the technique into the heavier working weight.

Jack is designed to have weight that is possible unbroken. Nice high speed transitions and efficient movements are our goal. The push press will be taken from the floor, and we will complete 10 push presses from the shoulders. Kettlebell swings should be done American swing style. The box jumps will be easy but consider stepping down from each rep if you find your heart rate erratic. If you need to pace yourself – down speed the box jumps (as you will be unloaded).

Tips to improve your Kettlebell movements:

• Grip: relaxed when swinging then tight overhead.
• Breathing: add a third breath, a quick exhale when KB reaches OH position.
• Deflection: As the KB begins “the drop” from OH position, deflect the upper
  body slightly backwards to counter balance the KB moving in front of you.

Performed correctly, the movement should feel effortless and like a form of active rest during a WOD.

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.

WOD “Brute”

Brute Run 200m*
27 Deadlift (BW)
Brute Run 200m*
27 Pull up (RX+ 9 Bar Muscle ups)
Brute Run 200m*
21 Deadlift
Brute Run 200m*
21 Pull up (RX+ 7 Bar Muscle ups)
Brute Run 200m*
15 Deadlift
Brute Run 200m*
15 Pull up (RX+ 5 Bar Muscle ups)
Brute Run 200m*
9 Deadlift
Brute Run 200m*
9 pull up (RX+ 3 Bar Muscle ups)

1.5 Laps around the building, done with Brute Force Sandbag

WOD Brief

We will work up to a the WOD weight for today in our prep and practice our positions on the rig – pull-ups or bar muscle ups today. Work on the pull-ups / bar muscle ups between dead lift sets as you build up.

The WOD has only 3 movements – a deadlift, a run, and a pull-up/bmu. You will complete a 1.5 lap run around NBK after every movement today. Brute force bags will be set outside and just go for a heavy bag (you can secure this on a shoulder or behind your neck in the WOD.

If you just got your bar muscle ups – hit a couple each round! Then do the rest as pull-ups. Aim to keep moving. The dead lifts are body weight (scales in the changing room), so set to your weight. If the weight is to great, simply scale down. You should be able to complete at least 15 reps in the first round unbroken as a good rule of thumb.

The idea of combing the gymnastics and dead lift is tension – you need tension in both positions to accomplish the tasks. The run will also demand that attention, but in another way.

Have fun and let’s go!

Box Brief

Huge thanks to all the athletes who joined in on the member get togethers this weekend. Great to spend time together in the gym and outside of NBK enjoying the Historic Roswell area.

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.