Author: crossfitnbk

Strength

Shoulder Press

WOD – “Flow State”

15/10 cal Ski
12 KB Swing (53/35)
9 Pull Ups
5 rounds for time

WOD Brief

Presses for days today .. building on the strength percentages and the goal is to continue the building.

The WOD  focuses that upper body strength while allowing us hit a flow state. What is that? Is is where we can find a fast speed and continue for large sets. We have focused on breath work and here it will pay you dividends. Aim for tall hands on the SKI with the idea of a core pulling the upper body down, and then finishing with a flash on the hands at the end.

Breath comes from deep nasal breath and release out of the mouth.

The KB swings are light and fast. American style swings but with all the hips you can bring to it. Again inhale with your nose and quick breaths out through our mouths.

Finally – pull-ups. These again should be smooth. At this point we are at a fast pace, so be sure to get a few deep in hales in the belly between movements.

The reps are manageable but at 5 rounds we are going to have to really press forward. Mental game here will be required to see you finish with negative splits – yes that is our goal. Last round, let’s make it faster than the first round. Please.

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. begins at 2pm. $10 donation for Rwanda. NBK Family Dinner afterwards!

Labor Day – Join us at 9am for a big WOD for a great day. If you are out of town – tag us in your pictures so we can see all the amazing adventures!

Please donate to help us build a hospital in Rwanda – here is the link

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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.

Friday August 31st at 2pm, join us for a 42km bike, ski, row to help raise money for Rwanda!

Register / Donate here

Join a crew on Friday to help raise some awareness for Rwanda, get a little fitness, and just be with great people.

We will be asking for $10 donations online, and all proceeds go to building the hospital in Kivu Rwanda. You can jump in at 2, or join anywhere in between. We will have teams of 3-4 per crew (setup) and work through the meters as a family.

NBK FAMILY DINNER – We will finish and celebrate Friday night at Variant + some delicious pizzas from our local favorite – The Standard at Roswell. All are welcome and these carbs will be very much needed.

 

Strength

Core work

WOD – “Sneaky fast”

4 rounds
1 min max Burpee Box Jump (24/20)
1 min max ABMSU
1 min max Cal Assault Bike
1 min max push ups
1 min rest

WOD Brief

Today we take a focus on our core. We’ll go through a planned body of work after the warm-up. Feel free to scale up and find great positions.

The WOD – is meant to be explosive and max effort in every station. Yes, some speed in one station will hit your ability in the next, but these are setup specifically to maximize results.

Burpee box jump – full burpee and then jump to the top, that is one. Your goal for all movements is max reps.

At the start of every minute you’ll begin the next movement – thing fight gone bad.

Abmat situps will lead right into max calories on the assault bike – for broke here.

We’ll end with push-ups. If you scale, please aim for excellent tight positions with elbows close.

Have you heard – we have a Relay for Rwanda on Friday – if you want to hit 42,000m and help raise money for Rwanda, join in! We are building crews and will begin at 2pm. This will take some time, so you can join at the beginning or help after work. We’ll hit dinner Friday night. Note – it is Labor Day weekend, so we are going big!!

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. begins at 2pm. $10 donation for Rwanda. NBK Family Dinner afterwards!

Labor Day – Join us at 9am for a big WOD for a great day. If you are out of town – tag us in your pictures so we can see all the amazing adventures!

Please donate to help us build a hospital in Rwanda – here is the link

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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.

• Press through your heels, extend your legs, hips and back firing the glutes. As your torso becomes upright, allow the KB to travel past the traditional swing height and draw the elbows back. This will help accelerate the KB into a proper position for hand insertion.
• The moment you feel your arms are free of load, insert your hands into the kettlebell handle at a 45-degree angle thumbs up and relax your grip The kettlebell should continue to accelerate over your head.
• Quickly straighten your arms. This action pushes the kettlebell to land softly on your arms.
• All movement ceases when the kettlebell reach the top position. Wrists and elbows should be straight, thumbs pointing back.
• Pause for a moment overhead, then lower the bell. Turn your hands out so the thumbs rotate away as you simultaneously drop your torso back deflecting from the bells as they descend.
• As the kettlebell move past your chest, allow your hands to rotate to the thumbs back position. Re-grip the kettlebell as the back of your arms contact your chest, which is when your hands should be about at waist level, or the beginning of the back swing.
• Hinge at the hips and allow the kettlebell to decelerate to the end of the back swing with proper torso drop to further posterior chain engagement. Repeat for reps.

Credit to the PM Coaches

Strength

Snatch + OHS Complex

WOD – “Double Knot”

In a 15 minute window
Run 1 mile
Then,
AMRAP
9 Deadlift (115/80) (135/95)
7 Hang Power Snatch
5 Overhead Squat

WOD Brief

Fresh new week full of goodness. First off we have a Relay for Rwanda on Friday – if you want to hit 42,000m and help raise money for Rwanda, join in! We are building crews and will begin at 2pm. This will take some time, so you can join at the beginning or help after work. We’ll hit dinner Friday night. Note – it is Labor Day weekend, so we are going big!!

Today’s strength complex has us getting HEAVY. The weight will be limited to what you can combine together. Of course, we can and will adjust movements to fit your ability.

The WOD begins a with a FAST 1 mile run. We will sub AAB where needed.

After the run is completed, athletes will use the remaining time of 15 minutes to complete as many rounds of a deadlift (standard) -> hang power snatch -> overhead squat.

Some tips, you can DL anyway you like, but definitely suggest standard grip for the first 8, and then go Snatch grip DL for the 9th. The weight you select should be something you can manage well. Ideally we go unbroken on the OHS every round. If stability is a challenge (locked out overhead) we can move to a backsquat.

The AMRAP will be demanding hook grip, so be sure you secure those hands and keep that bar close.

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. begins at 2pm. $10 donation for Rwanda. NBK Family Dinner afterwards!

Please donate to help us build a hospital in Rwanda – here is the link

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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.