Author: crossfitnbk

Strength

Back squat

WOD “Stanky Leg”

12 Back Squat (205/145)
24 cal Row
48 DU
4 rounds for time

WOD Brief

Starting the week right where we left off – continuing on our strength on the back squat. We are building to a heavy flight before our WOD, and then we get into a nice set of moderately heavy back squats in the WOD. This programming is designed to build endurance strength and density – stronger legs and body without adding mass.

The WOD begins, thankfully, with the back squat – from the rack. We can move some of the mobile racks as needed. Complete 12 of these – there should be no risk of failure at this weight, so please scale as appropriate.

We then move quickly through 24 calorie row and 48 double unders. (fast athletes will need around 2 minutes, a sub 10 minute time would be interesting.

Focus today is get the heart rate up and then complete the back squats with little to no rest. Focus on breathing with tension – both can happen together, promise.

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.

 

Strength

Deadlift

WOD “McGhee”

Complete as many rounds in 30 minutes as you can of:

5 Deadlift (275/185)
13 Push ups
9 Box Jumps (24/20)

WOD Brief

McGhee and heavy deadlifts for our final day of training. On the deadlift focus on a good hinge movement that allows you to keep the bar close and a tight bar path. If this movement is more challenging, we can place the barbell on plates, blocks, or replace with other objects.

This is a long workout, so you need to pace yourself properly. Move faster where you can and don’t be shy about breakout up the deadlifts or push ups. Box jumps aim is steady and consistent here. These should be consistent with no pause.

The deadlift is heavy but scale to your ability – we are honoring the memory of Ryan McGhee here, so move accordingly.

Box Brief

Coffee Chat 11am-12 at Land of a Thousand Hills is for all members interested in discussing their training and how to plan their goals for the next few months.

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.

Join in for this special class

All morning classes will have barbell training 12 – 6:30 CrossFit Classes normal

WOD “Honey”

ABMSU
40-40-40-40
Cal Ski
20-20-20-20(15 for women)
Hang Power Clean (115/80)
18-15-12-9
For time

WOD Brief

Noon through 6:30pm Crossfit classes will work up to a heavy power clean today, and then setup for this workout.

We begin with Abmat sit ups – 40 every round and then move straight to 20 cals on the SKI (15 for the ladies). Focus on strong and steady position on the SKI (think hollow body and quick hands with a relaxed grip). Then Hang Power Cleans.

The rep scheme is 40 abmat situps, then 20/15 Cal SKI  and finally a set of hang power cleans (descending reps). So we’ll do 40 abmat situps, then 20/15 cal SKI and then 18 Hang Power Clean, then begin at the top with 40 abmat situps, 20/15 SKI and 15 Hang Power Clean… 12..9

There are not many transitions here, so be sure to get right into the work. Abmats we should be able to fly through in round one, but will need to be broken up as we move through the rounds. The SKI will take some time, but at 20/15 cals we should be able to hit these consistently every round. If you have everything flowing nicely, let’s tinker and consider the damper (the lever on the side of the SKI erg) and hit a passionate topic head on by answering the question is a TEN damper setting the best way ever to crush calories. Short answer, no, not necessarily.

A damper cranked all the way to 10 doesn’t make you any more faster/efficient than you’d be at a lower setting. In fact, I bet if you spent more time at different drag factors of say 70, 80, or 90 you’d realize that 10 isn’t necessarily best. A lower drag factor will likely make you more capable of sustaining higher rates for longer periods of time.

Drag Factor?? Ok, we knew we were getting technical – here is the ‘concept 2 breakdown of Drag Factor 101‘. Simply put, every rower slows down as it would in the water. Based on how the flywheel moves, the drag factor changes. Since every athlete has an optimal stroke / power rate the drag factor and therefore level come into play. So … during the warm-up between classes, and such start experimenting with the drag factor on these machines. This will help you find your ideal lever / damper setting.

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.

Strength

Front Squat

WOD “Gypsy Fire”

15 min AMRAP
15 Front Rack Lunge
200m run
15 wall ball(20/14)
200m run

WOD Brief

Front Squat will work to a heavy single today. Attention and focus on great locked in positions (upper back secured), nice planes of movement, and steady build up of reps.

The WOD includes a front rack lunge – athletes will take bar from the ground and complete 15 alternating in place lunges (lunge forward or back). Scale to a KB if needed.

We will then run 200m, it is beautiful this time of year, but so are those trueforms 😉

Wall balls goal would be unbroken.

Then we run again.

The weight on the lunge will be heavy enough to dig, and the run is short enough to be done a bit faster than usual 400m pace. Wall balls, aim to keep the ball and your hands by your eyes – this will keep you in a nice position and save you from having to bicep curl the ball for every rep.

Box Brief

Coffee and Chat with Jimmy to share training, mindset, and just NBK excitement invite is going out. Excited to get these small fun sessions with you our members. Keep an eye out!

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.

Strength

Bench Press

WOD “Bat Crazy”

Teams of 2
100/70 cal Assault bike
100 Toes to Bar
100 Bench Press (155/85)
1000’ sled push(90/60)
For time

WOD Brief

A full round of bench presses today building on the previous week’s training. If you are documenting your progress please respect you did Murph recently and increment weight up progressively before hitting heavy sets.

The WOD is a team workout where you need to push yourself hard for your partner – basically, go bat crazy.

The calories done at a ridiculous pace is the plan – use your first few small sets of toes to bar to recover your heart rate, and then go for 50% of your max in sets. Switch often is the key to success. If you try to be a hero, you’ll hit fatigue and then just ask your partner to carry the movement.

Bench press is a good weight but should be easy to move. You are to spot your partner – be ready to support them and then swap.

The sled push is the sled PLUS the weight listed, so heavy. If unsafe, plate pushes inside will be an option – but the weather in Georgia is lovely this time of year.

Note – the building is 100 feet long. As the sled weight is heavy – move swap, move swap.

Box Brief

Coffee and Chat with Jimmy to share training, mindset, and just NBK excitement invite is going out. Excited to get these small fun sessions with you our members. Keep an eye out!

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.