Author: crossfitnbk

WOD – “Sprinter’s Paradise” 

For time
1 mile run
Rest 4 min

400m Run
30 cal ski
30 cal row
(85-90%)
Rest 2 min

400m run
20 Cal Ski
20 Cal Row
(95% pace)
Rest 3 min

400m
10 Cal Ski
10 Cal Row
(all out)
For time

Rain option:  125/85 Cal for Mile and 40/30 for the rest, AAB Cals!

WOD Brief

Today we have training that is very targeted at our aerobic energy systems. We hit a sprint at increasing intensities (a run but could easily be pushed to an Assault Bike or sandbag effort if injuries persist) combined with an all out power push through a ski and a row. The goal here is to aim for the intensities prescribed and then max out the last two movements.

As each round decreases in work, you’ll be able to be more aggressive and risk more. Go ahead and be bold, brave, and as we say in Endurance – burn it down. Let’s see what we can do.

The benefit of going maximal or super-maximal for these last two movements is the following:

• Increased VO2 max
• Increased lactate threshold
• Increased blood volume
• buffering capability
• Increased lactate clerance
• Increased glycolytic enzymes

Know why you are training and trust the process. We program to maximize your fitness for a long healthy life. These engines that we build power us daily as a parent, daughter, brother, son, leader, motivator, and as an athlete.

Looking forward to seeing everyone again at The Standard for the Open announcement of 18.2

 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.

WOD – “Abdominal Monster” 

36 ABMSU (GHDSU RX+++)
18 1 arm OHWL steps (50/35)
9 Strict Pull ups  (RX+ C2B Strict)
AMRAP 18

WOD Brief

Scale for intensity today – this is a looooong effort. We want movements we can visit multiple rounds. This means abmat situps is a great choice if 100+ GHDs is not comfortable for you. This is meant to be an intense effort but around 85% of power. This will allow us to visit these movements rapidly.

Think Annie, the benchmark workout with abmats and doubleunders – that is the level of effort we are seeking today.

On the overhead walking lunge steps, aim to keep your bicep by your ear without a shrug with the traps. Tall and good tension is our goal here. Be conscious of your rib cage – it should be vertical and not pulling back in an arch. This is super important with the abmat efforts.

Pull ups begin in a dead hang

 Box Brief

• 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
• 18.3 Friday March 9th 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.

WOD – “Turbo” 

5 rounds for time
15 burpees over bar (lateral)
10 Front Squats (115/75) (155/105)

WOD Brief

Today we’ll work an EMOM first and focus on skills while building up on the barbell. The goal for the skill is to hit the target reps or work for the solid :40 the entire time in attempts and effort.

The WOD is a straight out tough burner. The rep scheme is big enough to require respect and an all out sprint will ruin you – but – this should be aggressive. Test before start on your pace. Since the burpees are lateral you don’t have to open at the top. This is awesome for speed, but also increases the heart rate at a solid clip. Front squats should be light and unbroken, as these are from the floor.

A strategy here – for burpees, if you can do 15 in :30 then maybe go for :35 seconds ..  so you can pick the bar straight up and get squatting. If you are recovering from an injury – scale the weight or adjust the lift to help you get the intention of today’s training.

Today’s intention = high heart rate and a barbell forcing you to breath heavy under tension through the movements. The EMOM prior to the WOD will help you prep for today’s WOD, so put in the work and let’s get after it!

 Box Brief

• 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
• 18.3 Friday March 9th 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.

WOD – “18.1” 

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

WOD Brief

Submit scores by 7:59pm EST today if you are competing online!

Today we hit the CrossFit OPEN Workout for 2018. This is a great WOD and if this is your first time, some tips are below. If you enjoyed our event on Saturday – you can retest it or try RX/scaled movements. All classes will have one coach, so please setup your own camera if you’ll be in the top 200 slots.

This workout is a lot of rounds, so you need to approach it with a long sustainable pace. The Toes 2 Bar ideally are broken in 4-4 or 3-3-2 out of the gate. You can always begin hitting these in larger sets after the halfway point. If grip is not an issue for you, and you can comfortably do 100 t2b in a WOD, than go at it!

The DB movement has 2 parts – First you must do 5 reps per hand. You cannot go back and forth, so choose a hand for the round and complete five reps, then swap hands for the next 5. The movement for the first rep starts from the floor. Deadlift up the dumbbell – show it in the hang, and then proceed to clean it (touching shoulder) and straight lockout (with hips and legs). Here is the movement standards video – please hold these standards. On the second round of 5 reps, you can remain in the hang without having to place it on the ground.

Finally, the row – just hit a pace you can hold. There is a good deal of rowing, so just breath, get the flywheel moving quickly and hold a pace (it is in your interest to get a couple quick pulls – hit your pace vs. slowly ramp up).

One tip on the grip – row, overgrip like we practiced in the farmer carries. On the T2B use grips and keep them on for the DB (to keep your hands in shape.

 Box Brief

• 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
• 18.3 Friday March 9th 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.

WOD – “Sled Dog” 

Ski 20/15 cals
Sled Push 200’
Assault 20/15 cals
5 rounds
Rest 3 min after each round

WOD Brief

Straight up sprint, rest, and repeat. Go hard every round, aim for getting better every round .. if you have a down round, let it go, and hit it again. The sled push is down the side of the building and back – move quick in that transition, stay in your lane, and be sure the sleds are ready for the next athlete. Assault calories for the Echo are 17/12 if you choose that as your chariot.

This is a very important workout for those who like long slow distance workouts, as they are most challenged in expressing power output in these time domains. If you aren’t on the ground fighting for oxygen after each round – go harder. If you have the ability to go max out, this is gonna be a day you shine.

Let’s find the edges of OK and go swiftly in the transitions.

Eat your carbs .. your body deserves them……

Tonight we’ll be watching the CrossFit Open announcement at The Standard. Join us for some or all of the event – pizza and all varieties of food! See you there around 7:45pm.

 Box Brief

• 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
• 18.3 Friday March 9th 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.