Author: crossfitnbk

NBK 12/11/2017

Gymnastics and Barbell Technique

Toe 2 Bar & 3 Position Power Cleans

WOD – “Tabata Sensei”

(:20 ON :10 OFF) X12 MINUTES rotate each :10 rest

T2B
ROW
Power Clean
Score is total reps

WOD Brief

Rounds and intensity here provide an opportunity to build density in the movement, correct ourselves each block of work time by reflecting during the rest, and in those last few minutes of the tabata push a little harder.

It is important to be aggressive and focus on getting the most amount of reps possible. Avoid pacing and or saving yourself for a favorite movement. That is recipe for losing the stimulus and losing a great opportunity to grow.

Kate, Endurance 1/2/2018

Strength & Technique

OHS and Vertical Pulling

WOD – “15.2”

0:00-3:00
2 rounds of:

10 OHS
10 C2B

3:00-6:00
2 rounds of:

12 OHS
12 C2B

6:00-9:00
(continue +2 reps until unable to complete in time window; Cap is completing …22nd rep of C2B)

(95/65 is RX) (Scaled begin w/ 6 reps with 65/45)

WOD Brief

Good position in the OHS is paramount to several movements in CrossFit and more importantly healthy body mobility across a long enjoyable life. We will spend time with a PVC to dial in these positions, and then aim for a moderate 5 rep with vertical pulling training before the WOD. Engage full vertical tension, think of the tension from the RKC planks of yesterday.

The training for today is an Open Workout. The goal here is intensity and the level of intensity should match the feeling when you are crushing the Assault Bike at 80% throughout the workout. Of course, the early rounds will have plenty of rest if you move at this speed, and this pace will maximize your training across larger rep sets. Scale the movements to where you have density (density is defined here as the most reps you can complete in total in a time window before singles become a struggle) – for instance if you have C2B but can only handle about 20 reps, you will be in serious trouble in round 2 .. thereby missing the stimulus and opportunity to develop. In this case, pull-ups may be better for you and allow you to get through the 14s.

Scale the weight and movements accordingly to make this improve your fitness and perhaps learn more about you than you thought possible. If you are not doing pull-ups, consider ring rows or finally jumping chest to bar pull-ups.

Adam, 405# DL 1/1/2018

Strength

Deadlift
5-5-5

WOD – “HNY”

2,018m row,
Then
10 Sandbag over Shoulder (80/60)
10 cal Assault
10 Box Jumps (24/20)
AMRAP 20

WOD Brief

The strength is a HEAVY dead lift across. Take time to warmup and then lets get to it. Position and drive must be our focus. Maximal tension on the upper body and arms to transfer that hinge position please.

Today is our first full schedule day back and we get right to it. We recently completed a 1k row in a workout, so you are aware of your abilities. Please tick off a few seconds off your pace (go slower, i.e., if you went 1:53/500m .. go for maybe 1:56/500m for the first 500m), and then increase your intensity as you progress through the 2,018 meters. You will realize a better time and improve your fitness at once.

The remainder of the 20 minutes is an AMRAP.  Pick an aggressive pace here. You are aiming for consistent intensity. Sandbags – give yourself max 2 breath breaks (nasal breathing if possible). The AAB cals are short and should just be knocked out quickly with your 85-90% intensity. Box jumps – you will visit these often, so experiment with quick rebounds and step-downs as you need to regulate. Step-downs can be done quickly, so use that to rest your calves and achilles vs. resting your heart and lungs.

Regular hours through New Years EVE

Strength

Power Snatch 1.1.1 x 4

WOD – “Holiday Hangover”

3:00 Assault Cals
3:00 Power Snatch (95/65) (135/95)
3:00 DU
— 1 MIN REST —
2:00 Assault Cals
2:00 Power Snatch
2:00 DU
— 1 MIN REST —
1:00 Assault Cals
1:00 Power Snatches
1:00 DU
Score is total reps

WOD Brief

The strength is a HEAVY power snatch. Take the time, be patient and stay above parallel.

Today’s engine day is paired with power snatches and a complex gynmastics movement. The result is a test of our ability to put in a strong effort on the AAB (stagger as needed) and then hit the couplet immediately after. Challenge yourself to go strong on the AAB, and not skip a beat picking up the bar.

Rest at the top of the snatch (bar overhead) and not when your body is folded over on the ground. Manage your breath and the power snatches will improve. The DU – just find a place to breath! (see a theme) … if you have spotty DU, go for massive amounts of singles.

Score is total reps, so every position counts – grab a whiteboard and count your reps for each movement and then reassess your approach on the following round. Note the decreased time will mean you should go HARDER. Burn it down on that last round for sure and you’ll begin feeling like your old self very soon.

**SAVE THE DATES** 

Updated holiday hours the week of New Years

Regular hours through New Years EVE

Skill strength

Vertical pulling complexes

WOD – “Strong arm”

Row 2k
20 sandbag over shoulder (80/60) (100/80)
40 TTB
40 Pull Up
20 Sandbag over shoulder

WOD Brief

The skill work will introduce the concept of connecting and sequencing gymnastics movement. A few classes experimented with these the past month, and now we have a fresh progression for the near term. This will develop better mechanics, strength, body awareness, and most importantly make you a better athlete. Regardless of where you are in these complexes, they are designed to scale to all levels, and deliver the most incredible results.

The WOD, is a straightforward task oriented effort. Technique will be key on the row and sandbag work. Long arms (think deadlift) are key to the first part of the lift, don’t allow fatigue to compromise your position or you’ll feel it for days. The reps on the TTB and Pullups are large enough to break early or your grip will be compromised and slow you down.

The last 20 on the sandbag should be quick .. as you get past halfway (last 10 reps), please empty the tank. Attack the bag, don’t hesitate, move swiftly and enjoy the all out sprint.

**SAVE THE DATES** 

Updated holiday hours the week of New Years