Author: crossfitnbk

Murph crew and support 2018

Skill

Pull-ups, strict & kip

WOD “Hot sauce”

1km Row, then…
5 rounds
15 KBS (53/35)
9 Pull ups

For time

WOD Brief

Today we are building on our pull-up density. Let’s build on great positions and then push to kipping with great technique. The intent here is to improve / establish technique and then begin transferring that into the kip.

On the strict pull-ups, think of these points:

• -Start from a full relaxed hang and then pull as high as you can pull
• – full grip on bar (pinky to forefinger)
• – head neutral throughout (ears between biceps)
• – start the movement with a scap pull up
• – elbows in on the pull
• – tight, straight (slightly hollow) body
• – pull as high as possible without a change in body position

The WOD is a burner – we begin with a 1k row. This should be 12-20 seconds faster pace than your 2k pace. Upon completion you need to move directly KB swings and pull-ups.

The KB swings are American style, so straight arms nearly overhead (not directly overhead). Pull-ups are small enough reps to be done quickly. Find a consistent method you can use for every round.

Grips are great for today as they’ll serve you both on the KB swings and the pull-ups.

Have fun and go for speed today. Great way to start a Monday!

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.

CrossFit NBK and CrossFit Higher Ground came together for an amazing tribute to a U.S. Navy Seal – Michael Murphy. We completed the MURPH workout with a giant rig, beautiful weather, a flat course by the river, and a great day with friends, neighbors, and a family affair.

Thank you to all the supporters, crew, athletes, and folks below that helped make this tribute real. Do good with others and make a change in the world, one step at a time.

Charlie Allison
Elley Christian
Espa Espo
Jenny N Jimmy D
Joey Meghan
Stacey Jason Laboranti
Lee MacArthur Chuck Kelly
Woody Dana
Kensie Grace Barry Head
Amanda Back Nicole Barnett
Reese B Anthony Amodeo
Dawn Amodeo Dawn Doyle
Lady Reck Hunter Campbell
Emily Bourne Tony Sandy
Kurt Laug Adam Smith
Gretchen Harrison Joseph Robinson
sam spier David Clough
Kristi Clough BLM
Lee Neely Tiffany Neely
Sydney Baker Todd Aldrich
Tanner Aldrich Todd Aldrich
Chad Waugh Billy Ward
Devan Johns Cole Payton
Randi Harry
Gaby S Duke
Nina Scott
Phil Philip Rhodes
Andy Rhodes

NBK Nation,

Coach Joey is competing this weekend (Fri-Sun) on Team TTT ANIMUS. You can watch live, free, and at your convenience (recorded) on games.crossfit.com. We will post updates here as able, but please keep him in your mind, hearts, and push those positive vibes for health and success to him and his team.

The workouts you see this weekend will be familiar, as we have been completing these Regional workouts the past two weeks.

• Workout 1 – Joey is in Heat 3 at 9:40am Friday. 

• Workout 2 – TTT Animus & Joey are in Heat 3 at 11am Friday

• Workout 3 – TTT Animus in Heat 3, 9:10am Saturday

• Workout 4 – TTT Animus in Heat 3, 10:30am Saturday

• Workout 5 & 6 – ANIMUS & Rangers again Heat 3s Sunday 9:20 & 11am

Joey’s brother Mitchell is also competing and is on the Dwala Rangers team and on Saturday is in the same heat. So exciting as they are in the top 5, so we should see them both in the live stream often Saturday! – these guys all worked hard and excited to see them execute on the competition floor.

Good luck athletes!

Strength

Power Snatch

WOD “Regionals Workout Team”

Teams of 2
20 Rope Climbs
40 Cal Row (each)
60 Snatches (95/65) (135/95)
For time

WOD Brief

Power snatches again and continued focus again at the closest to parallel possible – meaning focus on catching the bar close to parallel vs. getting the bar overhead.

The WOD is designed as a two person effort, but could nicely be done solo too. The work should be split for the rope climbs evenly and as a team. Both partners row the 40 calories on the same rower – these can be done in a big block of 40 and then swap, or more fun – sprint and swap every 10 calories. Even work here, the rower you share should be 80 total calories.

Finally – snatches, power or squat. Shared reps again – 60 reps total for the team.

This is a pretty fast workout so a faster cadence is suggested. You will have equal work to rest as a pair and therefore can float above the red line.

Box Brief

Coach Joey begins competing today on TTT Animus in the Atlantic Region. You can watch it for free on games.crossfit.com and Event 1 for them begins at 9:40am. Joey’s brother Mitchell is also competing on a separate team the Dwala Rangers. They’ll show the team events live and they are also recorded.

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

Pistols

WOD “Regionals Workout”

9 Muscle ups (18 C2B)
30’ HSW  (9 HSPU / 3 wall walks)
36 Pistols (Step Ups)
30’ HSW
9 Muscle ups
30’ HSW
45 Pistols
30’HSW
9 Muscle ups
30’ HSW
54 Pistols
30’ HSW
For time

WOD Brief

Single legged squats, or pistols are about balance and strength placed together. We incorporate strengthening movements in our warmups and today we commit time to this position. Adjust and scale so that you can get solid work in to strength yourself in the position and work on the balance – utilize plates under heels, holding a plate for counterbalance, bands at the bottom of the squat, and ever deeper step ups.

Only through persistence can we improve this movement.

A full pistol is as follows – from the standing position on one foot, squat down to hip below parallel with the other foot in front of your body. Return to standing. At no point can the other foot touch the ground.

Today’s Regional workout brings us near to the end of our Regional workout experience – today with a triplet of complex movements.

You may not have any of these movements or you may have them all. Either way, adjust to your skill today and lets get better together.

Muscle ups are on the rings then scale to the bar muscle up, then to the chest to bar, then to pull ups (18 pull-ups).

Then we complete 30 feet of handstand walks – sorry no obstacles for us this year 😉  Scale to handstand pushups strict then kip or wall walks.

Finally pistols. alternating foot that squats with each repetition. From here we will scale to the most intense step up we can manage (intense = height of box in this case).

This is a technical workout so we will be seeking to move swiftly and confidently in each movement. This isn’t a race but instead dialed in mental focus.

Tomorrow we hit the Snatch, Rope Climbs, and a sprint as a TWO person team – call your buddy up and let’s go! Joey competes beginning tomorrow morning.

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.