WOD-News

02.06.2019

Strength:

EMOM 10: HANG POWER CLEAN+POWER CLEAN

WOD:

4 ROUNDS AFAP!

21 Cal row

15 TTB

9 Power Cleans 115/80

WOD Brief:

For strength today we get to do an emom, working on both the hang power clean(from the hips/thighs) and then the full power clean. The hang power clean works to increase the rate of force development primarily due to the fact that we are not able to generate any upward moments, since the lift omits the first pull entirely. This is highly beneficial for those of us who lack power specifically in the second pull yet can often get by due to strong pulling abilities. Having to accelerate a load from a velocity near zero and accelerate drastically in a very small range during the hang clean enhances our rate of force development overtime. The full power clean (from the floor) works to increase the rate of force development across the entirety of our pull, with additional emphasis at the end for the second pull (like the hang power clean). Both lifts are extremely beneficial in developing explosive and overall strength.

After the strength session we dive into a fun wod putting our pretty cleans to the test! 4 short rounds of a calorie row, toes to bar and power cleans to get our Wednesday fitness on. This in not a sprint style workout, but it is one you can and should be able to push with relative intensity and stay at the same pace throughout. Have fun, stay strong and conquer today, gang!

Box brief:

In house Valentines WOD Day: Tuesday February 12^th!

New hoodies/t-shirts are in stock-get one before they run out!

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

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

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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/Sarah. We’ll cross-post it with you.

Strength:

Build to heavy

100’ sand bag carry + 100’ farmers carry

For max load

WOD:

50/35 cal Assault bike

Then,

3 rounds 25 sit ups 25 wall balls (20/14)

WOD BRIEF:

Yesterday we honored a hero and pulled all the heavy things off the ground and did an immense amount of pressing. We’ll work more total strength today with heavy sandbag carries and a farmers walk. You will gain the most from today by finding the safest heaviest load you can manage across the whole distance. Focus on the right tension and positions today.

Breath in through your nose out through your mouth at a regular pace and you’ll see even greater results. Bear hug is ideal, be smart.

The WOD is a fun straight up rigorous push. We’ll hit a large block of assault bike calories – done in waves from the start. These should be big efforts, those who have been in a few endurance classes have experienced 50x and 75x calories recently, so you are ready!

Then a nice couplet of sit-ups (GHD if you are feeling fresh) and wall balls. Aim for unbroken wall balls and then consistent sit-ups.

BOX Brief:

• Wednesday is a pop-up at Variant Brewery, we’d love to see you there supporting that local business!
• Valentines Day ish Event is posted on Facebook, join in!
• The OPEN begins on Feb 22nd for us, we’ll have the Open workout every Friday (the day after they are announced). Judges will be available for those seeking a validated score.

02.04.2019

WOD:

“McGhee”

30 min AMRAP

5 Deadlifts (275lb/185lb)

13 Push-Ups

9 Box Jumps (24/20)

*Scale down the deadlift weight. And do step-downs from the box to protect your Achilles.*

WOD Brief:

Today we tackle this doozy of a hero wod, “McGhee.”-Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. His father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary survive him.

Like all hero workouts, it is a brutally tough 30 minutes of goodness! My biggest piece of advice on this one is to use a weight on the deadlift that you can maintain great form with.  With a WOD like McGhee, it is important to stay moving well the entire time…choosing a weight that is too high will cause your form to break down early on and we don’t want any injuries!

Why do we do hero wods? They show you how incredible you are, these workouts forge you through adversity. With every rep you complete, every meter you row or run, you realize you are capable of more than you knew. You see that inside you is more than just an office worker, a parent, an average person. You see that you can do things you never thought possible. And once you realize that, you see there’s a better you – a REAL you – inside.

Are these WODs difficult?  Absolutely. But at NBK we are used to doing challenging workouts.  But wherever you go in your head to get you through those reps when your body tells you to stop, we can find a little extra fuel in a Hero WOD. Think of how much that Hero would love to be by your side pushing you through.  And how much they would like to go out after to join their box mates for beers. But they can’t.  So today, let’s suck it up, crush McGhee, and crush it together…and yes it’s okay to curse every single push up for 30 minutes, you will survive!

Box brief:

New hoodies/t-shirts are in stock-get one before they run out!

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

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

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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/Sarah. We’ll cross-post it with you.

02.01.2019

Strength:

Build to Heavy 5 Rep Hang Power Snatch

WOD:

“Chip n’ Dip”-For Time

120 DUBZ

60/40 Cal Row

30 Hang power Snatch (115/80)

60/40 Cal row

120 DUBZ

WOD Brief:

Happy Friday and happy February! Great news to start off your month: nothing below parallel today! After heavy squat fest yesterday, today we are switching back into power and speed with hang power snatches. We are taking 10-15 minutes to build to a heavy(yet beautiful) 5 rep hang power snatches, and taking this time to work on technique and mechanics. This is an explosive lift, move fast, move with power and let’s move some weight today, team!

After the strength focus, we have a mid-length chipper to round out our week! The heart rate wastes no time in getting jacked up today with 120 double unders directly into a row! The row nor the workout is a sprint, but something you should push hard but steady for the duration of the wod. Move well, scale accordingly and let’s “chip n’ dip: our way into an amazing weekend!

Box brief:

New hoodies/t-shirts are in stock-get one before they run out!

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

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

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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/Sarah. We’ll cross-post it with you.