Author: crossfitnbk

Coach Dylan working with Beth

Strength 

EMOM w/ Man maker DB, GHDSU, & Strict Chin-ups

WOD – “Heart race”

EMOM 20
Even: Row 15/12 cal
Odd: 12 Burpees over Rower

WOD Brief

The strength today is designed to work several tough positions and allow for higher reps across each movement. Aim to work the entire 45 seconds of the minute and be productive. If a movement becomes tough – adopt a scale to keep working that full range of motion. Our goal is great mechanics throughout each movement. These are complimentary movements, so you should be able to get pretty aggressive without any crossover impact.

The WOD is a straight on challenge. This program is similar to a prior workout with the added challenge of the burpee over the rower element. The WOD begins with the row for the entire minute. Then at the next minute you complete 12 burpees over the rower – scale as you need, we want to work the entire 20 minutes. Scale down reps and or the burpee (instead of over the rower -> jumping burpee, etc..)

This is a high heart rate for a sustained duration workout and designed to give your CNS a chance to recover from the Dead lifts of Tuesday. Thursday we will hit a heavy barbell with thrusters.

 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.

Congrats to Harrison for hitting his first and MANY Ring Muscle-Ups at SNL

Strength

DeadLifts

WOD – “Joey’s 18.4”

30 Wall ball (20/14)
20 Deadlift (185/135)
10 HSPU
3 rounds for time

WOD Brief

Ever wonder what we would program if we could guess 18.4? Well, here you go.

The vision for this workout is to hit how our body responds in opening and closing of hips by applying weight in the concentric and eccentric positions – through inversion and shifting of movements.

The intent here is for speed. The DL should be moderately heavy but something you could hit swiftly. The HSPU can be kipped, and a mat or 2 is great. If you need 2+, strongly consider a pike on a box (it is a great adjustment that works your full range of motion without full body weight and kipping timing – thing Ring Thing for HSPU).

The wall balls, are big blocks but we only hit them 3 times, and will feel measurably lighter than the handstand push-up!

The key to success in today’s effort is minding your breath. Seriously, breath smoothly deeply across every rep. The number one reason athletes slow down is from holding their breath in these 3 movements. Lucky for us, we have combined them all together – so we will get better by breaking this pattern. Breath in through your nose, and out if possible .. fail to breathing out your mouth, and finally if you must … breath in and out of your mouth (but PLEASE return to nasal breath).

Let’s roll!

 Box Brief

Shout out to the crew that hung out & helped clean after Sat. Night Lights

Strength & Skill

OHS + MU transition practice

WOD – “18.3”

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

14 min CAP

WOD Brief

Time to get into this one. While we had a great crowd Saturday and a few folks hit this over the weekend, today is our official 18.3 WOD day. Today is your chance to have a great training work out. You need to scale to get in a good workout.. This isn’t the Games. Especially if you are not proficient at these movements. It’s about you doing the work to achieve the benefits of the workout. This means YOU and YOUR effort is the only result that matters. Nobody else. If you need the masters 60+ scale to get in the best workout that’s what you should do – elect a scale that gets you through 2 rounds.

OK, so your mind is right and you have selected a scale that fits your wheelhouse. Time to focus on the opportunity today. The jump rope is a TON-O-VOLUME. So, make sure your ankles, achilles, and calves are fired hot before starting. Shoulder warm-up is all programmed for you in the warm-up, so use these to get your body ready.

In the workout, adjust rope speed and sets to allow for you to get through them in a tight fashion. Break up the DU or single unders as you need. This will help you in the long run (800 is a big number).

Overhead Squats – we will spend time warming these up, should be smooth. Ideally 2 sets of 10 or max 4 sets of 5. Just keep moving. Rest bar on your back instead of dropping it.

Pull-ups (scaled) are just go. Small number that we should be able to hit quickly. Same with the DB Snatch, quick and smooth is our goal.

If you are proficient at MU get at it. Break up the reps so you make each attempt a good rep. Your goal should be preservation of good form.

This workout has many goats (movements that many are not good at or dislike), and this creates an opportunity to develop, challenge, and perhaps surprise ourselves. Do what is uncomfortable and let’s record what we can accomplish in our journals. Then, work with the coaching team to put a plan together that helps you accomplish and surmount them together.

 Box Brief

WOD – “Feather weight”

AMRAP 5
5 SDLHP (95/65)
5 Hang Power Clean

Rest 3

AMRAP 5
5 SDLHP
5 Hang Power Clean

WOD Brief

All the pulls. Imagine fight gone bad, well let’s not imagine go check out the last time you did it (I’ll wait .. go ahead), ok .. now you worked for 1 minute and did what? 15, 25, 35, 55 reps in a minute? Highest heart rate, yes?

Ok, so that is the stimulus we are aiming for dialed back a smidge. We have designed this training to have a second attempt with the planned rest. This will allow us to attack it in two different approaches. This allows us to finish with absolutely nothing left in the fuel tank.

Approach – 5 reps of each is quick and dirty. So only take a break at or around the SDLHP if you must, never on the hang power cleans. You will be able to get a lot of repetitions here, but your grip will be the limiting factor. Hook grip and find opportunities to release it (while on front rack), and avoid extra long holds while you breath. Remember it is your grip that will be challenged first.

On the hang, really maintain tall good positions. When athletes fatigue the common change in pattern is to squat more and hinge more. This will begin to put pressure on your lower back, and we need to avoid this entirely.

Today is the last day with a week full of complex movements, so stay dialed in and let’s open up on these 5 minute blocks.

 Box Brief

• 18.3 Saturday March 10th time 5:30-8pm

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 NBK friends and family at Standard at Roswell this evening for the 18.3 announcement. The team at Standard has been amazing and will have it on the big TV again. Come for a bit, the whole thing, and stay late if your day allows!

We will do 18.3 on SATURDAY night! We have athletes coming in from all over. We’ll have 10 Performance available for sample and information + certified judges for you. If you can’t make Saturday night, don’t worry – you can schedule a judge to record your score directly between tomorrow and Monday.