Author: crossfitnbk

MURPH is Saturday, See you there – no open gym Sat or Sunday, Memorial Day holiday hours

WOD ““Regional Event 1 “Triple 3” 2018”

3k Row
300 DU
3 mile run

WOD Brief

Today we hit a long time domain as we finish up our Murph prep. The intent today is to finish this with a consistent but persistent effort. The 3k row should be your 2k split (time/500m) + 7-10 seconds, so if your 2k time is 8 minutes.. your split is 2:00/500m. So a 3k would be 13mins. Out of the start go ahead and go hard for 7-10 seconds and then settle into your pace.

The double unders should be finished in 4.5 minutes or better. If you find yourself scaling or going for attempts at double unders, please move on after 4:30. This will keep you moving at the speed we are seeking and give you a solid period. Scaling of course to single unders or a portion of double unders is great. Please use the time as the cap to keep you hitting the intention of the workout.

Finally, a run. Yes longer than Saturday’s Murph but at a solid clip this will be hard and our last push. Aim for negative splits – meaning, aim to get a faster time for each mile and for every lap.

Perform it on the trueform for the authentic Regionals feel. Vests are available for those completing Murph with a vest. I recommend you use the vest for a portion of the workout, to give a little training time under the weight without wrecking you for Saturday.  Trueform runners will ideally be on the trueform by minute 17, and will have until 49 minutes to complete it (Regional cap, if you are following at home)

If you are joining us on MURPH by the River Saturday, please take Friday as a full rest day to give you your best experience.

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!

Memorial Day will be a limited class schedule

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, See you there – no open gym Sat or Sunday, Memorial Day holiday hours

Strength

Front Squat

WOD “Event 6, CrossFit Regionals 2018”

4 Rope Climbs
16 Thrusters 125/85 155/105
3 Rope Climbs
12 Thrusters
2 Rope CLimbs
8 Thrusters

WOD Brief

If you are joining us on MURPH by the River Saturday, please take Friday as a full rest day to give you your best experience.

Front squats – lets get strong today. Continuing our strength progressions and looking forward to seeing some nice lifts. Focus on tight form and driving out of the bottom.

Today we begin with 4 rope climbs – go legless if you are feeling spicy.

The thrusters should be heavy, but manageable sets. Break them up a little, but closer to 4-6s in the beginning.

As you move through the work you’ll get slightly more fatigued, and that is OK. Continue to break up into manageable sets and begin to push the pace – as the reps decrease we can find faster places to move.

Fun to watch these athletes complete this workout this past weekend, and the Central Region is this weekend in Nashville.

Murph is NEXT 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!

Memorial Day will be a limited class schedule

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, See you there – no open gym Sat or Sunday, Memorial Day holiday hours

Strength

Power Snatch

WOD “Event 4, CrossFit Regionals 2018”

2 Rounds of

10 Snatches (135/95) (175/125)
12 Burpees

Then 2 rounds of

10 Snatches (95/65) (115/75)
12 Burpees

Time Cap: 9 minutes

WOD Brief

We had a fun weekend cheering on the athletes in the regional events and over the next few weeks WE will be enjoying these workouts too. They will be tailored into our training cycle and are fully scaled to be effective to our purpose – healthy, fit, and strong.

If you are joining us on MURPH by the River Saturday, please take Friday as a full rest day to give you your best experience.

Today we hit Power Snatches – again, as we did last week, aim for just above parallel in these Power Snatches. This will help you long term. If you find yourself pressing the snatch at the top (bent elbows), lower the weight and try and hit it again – doing so will help you get bigger snatch weights, promise.

The WOD is the Regionals event 4. This one begins with a heavy bar and ends with a lighter bar. The first bar you should be able to get a couple reps, but singles are definitely likely and a good plan. The second bar ideally are at least triples or better on the sets. Burpees are OVER the bar, two feet back; two forward and jump.

Scale the weight and movement as you need. Have fun and let’s begin this week big!

Murph is NEXT 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!

Memorial Day will be a limited class schedule

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.

Honor this hero and prepare for MURPH

WOD “HERO: JERRY”

1 mile Run
2k Row
1 mile Run

POST WOD 

Complete on your own – push-ups & air squats, using the standard you plan to use next Saturday for MURPH!

WOD Brief

Today we hit the last bit of heavy volume training for MURPH. If you plan to hit MURPH with a vest, please wear your vest for this workout. If you are curious about wearing a vest – attempt it for part of today’s run (the second run) to give yourself a good gauge.

Today we hit this in his honor. This can be accomplished in sub 21 minutes for the top percentile, 25 – 30 minutes is a good target given the steepness of our running course. Trueform is certainly a nice choice.

Murph is NEXT SATURDAY!

Box Brief

Register today for free on our Facebook event page! T-shirts may be preordered online before May 21st 9am EST.

SATURDAY – Farmers Market is 8-11am at City Hall, awesome and a great way for finding edible delights locally grown and or baked

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.

Thursday, join us for Alive at 5. We are planning a relay / scavenger WOD, if the weather holds

Strength & Skill

Vertical Pulling & Deadlifts

WOD “NBK Benchmark: Canton”

5 min AMRAP
9 HSPU (RX+ SHSPU)
6 Pull ups (C2B)
3 Deadlifts (275/185) (335/225)
Rest 3 min
Repeat

WOD Brief

This evening is Alive in Roswell, we will be out by City Hall (weather permitting) and running scavenger hunts around Canton Street via Instagram and Snapchat.

We will work vertical pulling (please pick one type of movement – pegboard, c2b, pullups, ring pull-ups, etc..) and pair with deadlifts. Use each minute to improve the movement and assess your positions.

The WOD is 2 5 minute sprints that begins with body weight movements and then includes a very heavy deadlift. Scale the weight to one that is challenging but you could do three singles in 25 seconds max.

We have a 3 minute rest before the second round – use that to adjust weights, mats, and reset.

During WOD Prep take the time to prepare your shoulders and wrists in these movements. Rotations are ideal here. No wrist wraps, but grips are advised for the pull-ups!

See you tonight!

Murph is NEXT SATURDAY!

Box Brief

Register today for free on our Facebook event page! T-shirts may be preordered online before May 21st 9am EST.

Alive at 5 tonight!!  Class schedules will be adjusted again, weather permitting

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.