WOD-News

12.19.2018

WOD:

“Filthy Fifty”

50 box jumps (24/20”)

50 jumping pull ups

50 KBS (53/35)

50 walking lunges

50 K2E

50 push press 45/35

50 back extensions

50 wall balls (20/14)

50 Burpees

50 DU

WOD Brief:

10 exercises, 50 reps of each….ouch! Pacing is key as this workout gets progressively harder with each movement. This workout is 500 total reps. Nothing should be heavy and we must pace accordingly! We would suggest that you go slightly slower than a sprint pace, 85% effort throughout. Today is all about moving, being efficient, having a little fun, and staying safe!

Box brief:

Nutrition Challenge kicks of January 7^th, contact 678.894.5349 to sign up.

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.

 

12.18.2018

Skill:

Muscle Up Practice!

WOD:

4 Rounds for Time

7 devils press (50/35)

14 Chest to Bar / 7 ring muscle ups

21 burpees to plate (45)

WOD Brief:

Oh the ever so dreaded, yet beautiful muscle up! Ever since the CrossFit Games introduced the bar muscle up in2012 the movement has become a staple to all competitors and a right of passage for many day to day CrossFitters that need a new obstacle to overcome. The bar muscle up at it’s most basic form begins hanging from a bar with an overhand grip and finishes in a support position above the bar, yet it is not at all that easy, takes brute strength and time to master. Let’s focus on a few things today and maximize our practice time, talk with your coach about a good progression for you:

-Fix Your Grip: Take an active grip just outside shoulder width. This will help you more effectively engage your lats and pull with more strength. Ensure that your pinky knuckles are wrapped over the bar as well. Grip is essential to executing many hanging elements in gymnastics and the relationship with the bar is a gradual process. You need an active grip that allows for back and lat engagement but at the same time don’t death grip the bar or you may lose an entire layer of skin in the process.

-Harness Momentum: Engage your core and keep the body tight in your hollow body position to better harness momentum. By staying tight you’ll allow for better transitioning from position to position which means a more efficient movement.

-Scoop and Look: Scoop with your toes, look above the plane of the bar and pull the bar as close to the hips as possible. Sit up a little bit to initiate the transition into the support position. Why scoop with the toes? It’s a much more efficient movement. Efficiency allows for a linear frame of execution where we are bleeding power and momentum but directing vertically into moving the body above the plane of the bar.

The wod today is nice and meaty. Four rounds of three tough movements, the dreaded devils press (a movement featuring two dumbbells of the same weight, and is essentially a combination of a dumbbell burpee, and a double dumbbell snatch), then into chest to bar or muscle ups and finishing with burpees. Best approach today would be to find a pace that you can hold and move efficiently throughout all four rounds, don’t take breaks/breathers but move steadily until you are done.

Box brief:

Nutrition Challenge kicks of January 7^th, contact 678.894.5349 to sign up.

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.

12.14.2018

Strength:

Power clean work to heavy single for the day

Squat clean and jerk work to heavy single for the day

WOD:

3 minute AMRAP

30 DU

5 Clean& Jerks 165/115

In remaining time: max cals on bike erg

Rest 1 min x 3 rounds

WOD Brief:

Power clean and squat cleans and jerks all in one day?! It’s true, yall! Let’s take time to build to a soft one rep max for the day, ideally not to failure, but as heavy as we can get to for a single repetition with excellent technique.

The metcon today is three individual short, intense amraps that will start by jacking up the heart rate, move onto cycling clean and jerks and finishing out any remaining time on the bike erg. Your score will be calories on the bike, so you want to move very efficiently to maximize the bike time. Let’s talk barbell cycling- like with any lifting, bar path is critical, and building up solid technique is key. The precise repetition of excellent form is the key to efficiency, allowing you to not only compete effectively, but safely. When cycling the clean, you want to avoid pausing the bar at the hips on the way down. At the same time, you want the bar path to be as close when lowering and when lifting, so it’s not a bad idea to think about scraping by the hips on the way down. Shifting your footwork from toe-to-heel when lowering the weight will allow you to more easily bring hips to bar and help dial-in a perfect bar path. When cycling shoulder-to-overhead movements, I recommend taking a wider stance than typically taught in weightlifting. This wider base is more stable, and that will make it easier to keep a good, consistent bar path, even as you fatigue. While perhaps less complex that other lifts, you won’t want to skimp on practicing and perfecting shoulder-to-overhead movements in all the variations. Efficient shoulder-to-overhead barbell cycling can be a huge difference maker over time.

Box brief:

Nutrition Challenge kicks of January 7^th, contact 678.894.5349 to sign up.

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.

12.13.2018

Iron Line: 24 Minute Amrap

60/50 cal Row

50 KBS (53/35)

40 GHDSU

30/22 cal assault bike

20 Sandbag over shoulder (100/60)

WOD Brief:

Today we move, we shake and we sweat…for 24 short minutes. Today will be a mental and physical feat, as longer highly metabolic/aerobic wods always are. We start the wod with a 60 calorie row…which is a fairly long distance (approx. 1000m) powerful, long strokes are key here as we want to keep our heart rates at a sustainable pace. Next we have 50 kettlebell swings(be smart with scaling as this is a lot), 40 ghds, 30 calories on our favorite bikes and then finishing the chipper off with 20 sandbag tosses over the shoulder. Sandbags over the shoulder are fun, but there is a technique to it watch this video for all the tricks: https://www.youtube.com/watch?v=2pnxTZKlYoU

How many rounds of this chipper can you do gang?? Be smart, move well, and let’s attack this together!

Box Brief:

Nutrition Challenge Starts 01.07

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.

 

12.12.2018

Strength:

Front Squat Wave

3,2,1 3,2,1

Sumo Deadlift

4×4

WOD:

12 minute AMRAP

4 front squats 185/135

8 bar facing burpees

12 box jumps (24/20)

WOD Brief:

Back to the barbell today first with our final week of the HEAVY front squat wave and secondly with heavy sumo deadlifts. As the reps decrease with the front squats, we add on the weight…the last single today should be upwards of 95% ideally without failing. A good goal percentage wise to strive for today, noticing the second wave is slightly heavier than the first:

First Wave

Set 1: 80% Set 2: 85% Set 3: 90%

Second Wave Set 4: 85% Set 5: 90% Set 6: 95%

The metcon today is a 12 minute amrap of front squats, burpees and box jumps…hello legs! Intensity should be high, weight should be heavy and sweat angels are perfectly acceptable after today. Let’s go hump day!

Box Brief:

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.