Author: crossfitnbk

Endurance Crew – Comp style team effort + :10 high exertion 2k

Skill 

Double unders – rotation and hand placement

WOD – “Run Annie Run“

40-30-20-10
DU
ABMSU
400m run after each round

WOD Brief

Mechanics are revisited on our double under skill work today. After 18.3, we had a close encounter with 100s of double unders and learned where we can improve. Approach today’s skill session with the intention of improving the hand placement and wrist rotation. Focusing on these, adding repetitions, and slowly varying rope speed will open new efficiencies for you – plus easier smoother double unders!

If you hit double unders and begin to break apart at 10 reps, aim for hitting 5 and 8 reps at a time and then pausing. Correcting your positions and go again. Do not go to 10 or above until you are consistent. Same with those who can hit 50 – check form at 30, 40 and only when consistent go to 50+. These corrections are slow to adopt but each adjustment now will deliver that day a bit sooner!

The WOD is classic Annie (minus the 50 extra reps) with the nice inclusion of a sprint (note “sprint” not run, move!). This run can be done around the building (3x) or on the glorious TrueForms. The run is not a break, so MOVE and get the run done. Nothing complicated here – this should feel like Annie but with longer duration. We won’t be as frantic but we should be fast (so if Annie for you is 95% max effort, aim for 92-90% and lets go – you can rest when it is over)!

Box Brief

18.5 Announcement at STANDARD AT ROSWELL Thursday, starting at 7:30pm EST. Tables are reserved, see you there!

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Strength 

KB 200′ Crossover Carry + Front Rack Squats

WOD – “Joey’s 18.5“

Until failure:
In a 5 minute window complete:
2 rounds
20-1 arm DB Thrusters (50/35)
20 Pull ups

WOD Brief

The strength has two parts. The crossover carry will have one KB raised straight overhead (bicep to ear) and another KB in the opposite hand in a traditional carry grip and stance. The front rack squats should have the “bells” on the shoulders. Be sure to really engage a strong core, tough after the midline assault of 18.4, but stay vertical and connected.

The WOD will have a set of single one-arm dumbbell thrusters – one arm at a time with equal work (no need to swap back and forth, but split work evenly however you need) and straight into 20 pull-ups. You can move on if you complete the work before the 5 minute window. Please scale this if you aren’t going to finish 40 pull ups in the 5 minute window. Ring rows not jumping pull ups today because we’re jumping and running tomorrow, plus horizontal pulling is exceptional and you can keep raising your legs in a plank to make this a very powerful movement.

Athlete will complete 2 rounds in the 5 minute window, and will then be given another 5 minutes to complete another 2 rounds. An additional 5 minute window will be presented till the athlete can no longer complete the tasks in the available time.

Scale and go for a great training session! 2-3 rounds is our ambition (that is 10-15 minutes of work)

Box Brief

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Ben made it to the big bar, congrats!

Skill / Strength

HSPU + Deadlifts

WOD – “18.4”

21-15-9
Deadlift
HSPU

21-15-9
Deadlift 315/205
HSW 50’
9 min Time CAP

WOD Brief

We will spend a block of time today really preparing our midline and bodies for the Open workout. Highly recommend to adopt any of the standard scale options, as these will create a great workout. If you are gunning for the best Diane time ever, then go get it. Scaling is very tough with so many deadlifts, so please be very diligent on the warmup to prepare the body.

The HSPU standard is adjusted this year, and we need your help to be sure those who are seeking RX measure correctly – help your friend! RX = adding a line to the wall that includes the floor to top of head height + ½ the length of the distance from their elbow to middle knuckle (For example, Jimmy’s arm elbow to knuckle measures 16 inches and he is 68 inches tall, so the line MY feet must cross is 76 inches from the floor).

The workout demands tight midline in the deadlift. Breaking these up is smart if this weight is a challenge and you are aiming for the heavier barbell. HSPU go for good reps only. This means, do your plan and if you max at 5 HSPU … go for doubles with short rests. 21 is a big number after that number of deadlifts.

If you are scaling the hand release pushups are your game for the first portion of the workout. To make these a big easier on your midline, play with creating a slight hollow body in your chest (so the rib cage is slightly tilted forward on the ground). This will release pressure from your midline and allow you to take advantage of the floor. You neck ideally should be following your rib cage / hollow position, and this will keep your nose to the ground (sorry) but also release any tension there too (better tradeoff!)

On the HSW, go for blocks you can do and be quick. The crawls should be fast and just get them done.

Go hard, be safe in the positions, and lets start this week off to a great training start!

THURSDAY we watch the last CrossFit OPEN announcement at Standard 7:30pm with the Icelandic women. See you there!

 Box Brief

Skill 

Using hips and momentum in the kipping pull-upsters

WOD – “Double Helen”

800m run
42 KBS (53.35)
24 Pull ups
3 rounds for time

WOD Brief

The skill will focus heavily on the kip in our pull-ups. For those who have been doing strict pull-ups for a while of 5+ or more, today is a day to work on drills. If you are new to pull-ups and have not put a lot of tension on your shoulders and biceps, please use today as a chance to work strong positions and go through a set of reps and sets to continue building on your strength foundation. It takes several months for the tendons and such to build up a tolerance for body weight swings, and a bit of patience and strength will go a long way in your athletic future.

Kipping drills will focus on tension, shapes, hips, and maximizing our momentum in the correct direction (up!). Have fun and let’s improve together.

Helen is a classic and double Helen takes a speed training effort to another level. The run is the focus here and let’s run at a hard pace every round. If running is out due to injury, the assault bikes are always nice.

Kettle bell swings should use strong hip drive and done in maybe 2 sets. Same with the pull-ups, manageable sets. At round 3 the grip may begin to be challenged.

Aim for efficient movements today. This will ensure you get maximum results from the training and enter the weekend ready to celebrate a fun filled weekend – St. Patrick’s Day parades and all the fun green foods.

 Box Brief

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Join us for food and beverages at Standard at Roswell 7:30-9pm!!

Strength 

Thrusters

WOD – “Let’s Get Lactic”

12/9 cal assault
4 sandbag cleans (100/60) (150/80)
12 Thrusters (75/55) People can go as heavy as they can go UB
12/9 cal assault
Rest 2-3 min between rounds
4 rounds

WOD Brief

All out effort. That is our goal here. The AAB is going to be a flash in the pain as you scream through these movements. Approach every movement aggressively and with great positions. The idea is to be unbroken across the sandbag cleans and thrusters. Adjust weight accordingly.

Strength will be a flight of thrusters where we can get heavy and experiment together.

The WOD – AAB calories (small enough to be quick) straight into the cleans

Cleans are taken from the ground and then over the shoulder. Maintain great form. Go heavier than normal where you can move safely.

Thrusters – well, go as heavy as you can but have grit to go unbroken. We intentionally have programmed a lighter bar, but UB heavier would be fun.

Straight into the AAB at the end.

simply rest and then hit it again, for a total of 4 rounds.

The idea here is to go so hard that your body is moving faster than your heart is capable of moving the by products of all this training. The rest will feel short, so finish, walk around, get some water and focus on your next round. Identify where you can breath better, move better, transition better, and then hang on to your soul as your body takes you for a ride.

Turn off everything and go.

 Box Brief

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.