Strength

Deadlift

WOD “PBI”

30/20 cal bike
21-15-9 Deadlift (225/155)

WOD Brief

Deadlift today is a 5 rep working set. Focus on ideal positions, raise to blocks as you need, and focus on your hinge in the movement.

PBI is an all out burner. We will take the time to really warm up and pre-activate the body before hitting this – then we will go hard. The assault bike calories will remain the same and are done with every deadlift. Avoid going full blitz, but something highly aggressive. This WOD is designed to be a full sprint – the deadlift weight is moderately heavy with descending reps.

A strategy would be to go 90% on the bike, go for 3 sets of the DL with 2 second breath; repeat.

PBI is 30/20 AAB then deadlift 21 reps -> 30/20 AAB then deadlift 15 -> finally 30/20 AAB and 9 deadlifts. Ideally everything on the last round is unbroken. Just grit it out and stay connected.

If you wear a belt – wear it on the bike (LOOSE), and then tighten it quickly. This will save 10-20 seconds with picking it up and such.

Today we begin our LAX training and are excited to have these hungry athletes train together. Please introduce yourself and feel welcome to work with them. They are part of our community.

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

Thruster – get heavy

WOD “Team Regional Event 4”

40 Thrusters (75/55)
40 Burpees over bar
30 Thrusters
30 Burpees over bar
For time

WOD Brief

Murph on Saturday and then a peaceful few days off has us ready to hit our fitness head on. We continue our Regionals week with Event 4 and go hard and fast with thrusters and burpees. But first .. we pay the man with heavy thrusters. Work up to a working weight (see a week back at what you did for our 3s to 1 reps for a target). We have been working this very efficient strength position and lets go for big weight today. Focus on a strong hip drip with the core fully engaged. The barbel should pop off your shoulders with the momentum vs it being a full on press.

The WOD

40 light weight thrusters, but at a rep scheme that is going to build muscle fatigue. Mentally accept that and just hang on. If you need to break it up, PLACE the bar down to avoid a bouncing betty barbell – this is required for RX. Nobody needs a barbell bouncing during burpees.

Burpees are over the bar – two feet back two foot jump please. Try swiveling your body in the air and you’ll shave of 2 seconds a burpee.

This is one round 40 thrusters, 40 burpees and then 30 thrusters 30 burpees – same weight.

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 “Heavy Betty”

20 Goblet Lunge (70/53)
20/15 Cal Ski
20 KBS
20 GHDSU
20 Min AMRAP

WOD Brief

Heavy day.. lots of weight.. tough positions you gotta fight in .. and some solid core work with tough kettle bells. Perfect before a holiday weekend.

Why kettle bells – easy – it requires you to be in a good position, helps stay in internal torque that barbells don’t allow, and by varying it up we gain strength and better fitness. The movements…

Lunges should have the KB in a front rack, keep the elbows away from the knees. Really aim for keeping the shin vertical on the front foot if possible. No need for super extension, stay stacked.

KB Swings – think about your breath. grip should be fine in the beginning, so just find a flow and just keep going.

GHD – should be a full set, abmats are a nice scale.

We go for 20 minutes so you’ll get multiple rounds and we’ll have a nice rounded week (lunges are key today)

Murph is SATURDAY!

Box Brief

MURPH is Saturday – register today for free on our Facebook event page so we can be sure we have all the right equipment for you. Last minutes are fine!

NBK is closed Saturday and Sunday (join us for Murph)

Memorial Day we will have open gym 8-10am for those looking to get in some training

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.

Murph is Saturday, setup begins at 6:30am and we begin at 7:30am NO Open Gym on Saturday or Sunday

REGIONALS WEEK: WOD “Event 2 Linda 2018”

Repetitions 10 down to 1
Deadlift 1.5x BW
Bench Press BW
Squat Clean .75x BW

Done at Body Weight (BW) for RX

WOD Brief

We are officially counting down to Murph on the River. NBK will be running Murph all morning on Saturday May 26th. You can perform it RX, Scaled, or any adjustments to fit your current abilities. We expect over 100 people this Saturday and will have 2 rigs. If you can help build the rig – we need your help, please let Jimmy or Cole know your ability to help.

Continuing our REGIONALS week we are doing Linda today! This workout involves 3 barbell movements together. The aim is for weights to be bodyweight. Scale the weights and movements to fit your current fitness. Due to there being 3 bars and 3 positions you need to maintain, a good deal of time will be expended in the transition – so walk briskly to your stations.

The rep scheme begins at 10 and decreases by 1 rep per round – so round 2 is 9 reps, round 3 is 8 reps, etc..  This means as you fatigue you’ll get to move between bars faster. Heart rate will increase and you should welcome it as you move through the workout.

Box Brief

Do you know what to eat this week and the day of Murph to fuel your body the best? We have posted an article that answers this for you. Share comments and questions.

Saturday – MURPH 7:30-1pm 203 Azalea Drive Roswell, GA (Pavilion 1)

Saturday and Sunday – NO Open Gym, get outside!

Monday – Open Gym 8-10am (feel free to attack Murph or hit the EMOM we’ll have prepared)

Register today for free on our Facebook event page!

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.

So you have decided to compete in an event that is a bit uncomfortable, a stretch, and one that makes you a little nervous — GOOD!

There is so much benefit that comes from putting yourself in a challenging experience, especially one where there is low risk. Murph, Ironmans, and similar big challenges create a goal with measurable targets which we, humans in general ;), excel at achieving. Let’s be honest, there are no limits to your capabilities, once you have selected a target; broken down the work to accomplish it, and then hit it religiously.

That said, we all won’t be able to become the best in the world — but maybe, just maybe, we’ll discover our potential.

OK … onto it.

You have trained for days, weeks, months, years, and now we have MURPH around the corner, so how do you crush it?

Let’s work backwards:

Day of MURPH:

• 2+ hours from event — Eat a familiar breakfast (or meal before you complete Murph). This breakfast should be a lot of carbs, some protein, and little fat.
• 30 minutes before event — Carbs, more. Banana, Fuel for Fire, ProCarb, or your favorite easy to digest carbohydrate. Roughly 20–40g of carbs
• Up to Murph — Sip water, make sure you have some electrolytes in your bottle if you are doing this in the heat

• During Murph — Be smart, if you are feeling good .. go straight through and have fun. If you start forgetting what rep you are on, feeling low on energy, have a dry mouth → drink some electrolytes and maybe some more carbs. Usually our body needs a refresher if it is very hot or some other stress exists in our body (try not to eat more than 250 calories during Murph)
• Post MURPH — CONGRATS you did it! Now … to refuel and yes, more carbs and protein (no fat) immediately afterwards are on the plan, at least 25–40g of carbs
• Post Post MURPH — 30 mins to 2 hours after Murph have a good meal. Mainly protein and carbs still, maybe some potatoes now vs the high fruit carbs we have been enjoying today.
• 4+ hours MURPH — Back to normal and yes fat is on the menu. This is likely the last meal of the day, so be sure you are hitting your calorie needs for the day, and lets be sure we have fat back on the plate.

Day before MURPH

• Meals should be low in ruffage, salt foods (not salty foods), eat clean
• Drink water and take a rest day — seriously, it’ll help a lot
• Clean foods = anything grilled or baked, preferably a fish or chicken.
• Carbs = potatoes or rice would be ideal
• Fat = avocado would be nice
• Foods to generally avoid the day before = pizza, anything fried, anything processed, fast food, leafy vegetables, spicy (get it 😉

Week of MURPH

• Train as usual, avoiding any vertical pulling 2 days before Murph
• Mind the hands — good to keep hands free of rips at this point
• Test test test — use what you are planning on for Murph during the week. For instance, if you have grips for the fist time, try them out a few reps during the week. Have a new secret drink that you bought on Amazon? Try it early in the week with a longer workout and see how you feel. Race day, competition day, and Murph day are not when we test new foods and gear
• Eat the meal / foods you plan to eat on day / night of Murph (try out the same breakfast and see how it settles)
• Vest or no Vest — if you’ve trained with a vest running and pull-ups, go ahead! If your Murph time is close to breaking 30 minutes, it is probably time to start adding a vest to Murph (note — you can add a vest at 5, 10, 15, and 20lbs … )

There is so much involved on big events but I try to cover the most impactful items surround fueling and preparation. These helped me in my 8+ Ironman events, 50k+ runs, solo volcano runs, and numerous long endurance events including Murph. The key factors to consider — fuel your body, know how your body responds to this food when stressed in the event, and test test test to solidify confidence in your plan prior to the day of the event!

Now have fun and let’s honor this hero.