WOD-News

11.07.2018

Strength:

-Front Squat

-Sumo Deadlift

WOD:

8 Minute Amrap:

8 Front Rack Lunges

8 Toes to Bar

WOD Brief:

Todays class will be strength focused, spending ample time warming up and establish a “soft” one rep max for the front squat and a “soft” five rep max for the SUMO deadlift.  We are not looking for absolute pr’s but rather a working max to build on as these cycles continue.

The sumo deadlift: one of the most underrated/overlooked lifts in our sport. A sumo deadlift is a variation to the more “traditional” conventional deadlift. Sumo receives a lot of slack sometimes because people call them “cheat” deadlifts and “easier to do” than conventional. However, both conventional and sumo have their own pros and cons, so let’s look deeper into them.

Sumo deadlifts are performed with a wide stance, whereas the stance used for conventional is considerably smaller. With this wide stance comes a shorter range of motion for the bar to travel, which consequently means you should be able to pull more in sumo than conventional when you are equally comfortable with them – not on your first time trying sumo. In sumo, some of the stress of the lift is taken off of the back and spread across the quadriceps, whereas in conventional, the majority of the stress is placed on your back when completing the lift.Sumo deadlifts require insane hip mobility and flexibility (thus strengthening those areas tremendously), whereas conventional does not. However, conventional requires considerably more ankle mobility than sumo to get in the proper starting position. Pulling sumo means you will have to spend a lot of time working on your mobility (foam rolling and stretching before and after you lift, even at home, no excuses!) and tweaking your mechanics (feet placement, stance width, sinking down lower, altering how upright your chest is)! So let’s dial this in, learn something new and spend quality time on these lifts today!

8 minute amrap! Yikes, nothing to light up the core and the legs like the simple lunge/ttb couplet. Being that it’s only two exercises with a low rep scheme, we should be able to get MANY of reps in within this 8 minutes. Find a weight that you can move well for the lunges, prepare your grip for the TTB and let’s crush this lunging shenanigans!

Box Brief 

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

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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

Videos and media being posted, 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/Sarah. We’ll cross-post it with you.

 

11.06.2018

Core:

12 Minute Tabata

Hollow Holds

Side plank

Arch Body Hold 

WOD:

3 minutes Max Cal Row

2 minutes Max Burpee Box Jump Overs (24”/20”)

1 minute Max Plate Ground to Overhead (35/25)

*4 rounds for total reps*

WOD Brief:

After Monday’s strength focused workout with a quick burner…aka Fran, we switch gears today with a longer more aerobic type met-con. How many repetitions can you accumulate within the given time and how well can you hold that pace? Three minutes of rowing is going to require a bit of pacing, it is more efficient to row a strong pace throughout vs blowing it up in the first 30 seconds and being too fatigued to tackle the rest as prescribed! So find a rhythm and pace with all movements and get after it. Simple yet powerful: three minutes of rowing, two minutes of burpee box jump overs and one short minute of plate g2o’s…no rest for four rounds, holy cardio lung gains! Breathing efficiently and keeping your heart rate at a sustainable rate will be key to tackling 24 minutes of heaven today-

Box Brief: 

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

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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

Videos and media being posted, 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/Sarah. We’ll cross-post it with you.

 

11.05.2018

Strength:

Week 1 Day 1:

Hang Clean+Squat Clean

*work up to a heavy complex*

Metcon:

“Fran”

21-15-9

Thruster

Pull up

WOD Brief:

Here it is guys, the start of a new strength and met-con cycle! We will spend the majority of class today on the strength portion, taking plenty of time to find a heavy hang clean+clean complex. The purpose of oly complexes is to segment portions of the base lift, the clean, so you can focus on certain aspects. The hang position is great for working on the explosive second pull, starting with the bar above the knee, you now loose some of the bar speed generated by pulling from the floor. That means you have to be fast squatting under the bar in order to catch it.  There’s a little something for everyone in this complex. Whether you shorten your pull or hip extension or have trouble squatting under the bar to make the catch, you’ll get a chance to focus on it. We say work to a “heavy complex” for the lift today, but don’t let your desire to move heavy weight override the need for technical proficiency…ever.

And for the met-con we have the benchmark of all benchmarks, “FRAN!” Fran is crossfit’s 100m sprint. It’s a measure of fitness and a benchmark that can be monitored over time to record an increase in power. As crossfitters, whether new or experienced our Fran time may be well over 10 minutes, and that’s okay…as we stick with this new cycle, the idea is that two months from now, we shave minutes off that time. Therein lies the beauty of the workout. How much faster can you perform these same movements over these same rep schemes from Day 1 to Day 61? Pro tip: proceed with caution, have a plan, and thinking, “it’s light, I can do it all unbroken”…is a lie.

Box Brief:

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

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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

Videos and media being posted, 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/Sarah. We’ll cross-post it with you.

11.02.2018

Strength:

Front Squats

6-4-2

*rest 2 minutes between sets/build in weight*

Metcon:

“9vs9-Straight Ballin”

AMRAP 9

9 wall balls (20/14)

9 burpees

*rest 2*

AMRAP 9

9 med ball cleans (20/14)

29 DU 

WOD Brief:

Front squat Friday is back! We start off today with some heavy, ascending in weight front squats. Front squats facilitate awesome core strength and have incredible carry over into other strength movements – not just strength-wise, but in terms of position and mechanics too… we’ve found that when we treat front squats with reverence, they pay me back in kind, and everything from our deadlifts to our pull up numbers go up. So let’s dig deep, drive our elbows up, brace our cores, and SQUAT!

The metcon today is a simple 9-minute couplet…simple however, is NOT easy. We have two 9 minute amraps separated by 2 short minutes of rest. First we pair wall balls and burpees, and next we pair medicine ball squat cleans and double-unders. With the reps being low (relatively), the workout ought to be done unbroken and at a challenging weight, your legs and your lungs will burn, but 9 minutes is only 9 minutes! Find a pace you can stick with, take as little rest as possible, dial in your breathing along with your pace and crush it!

Box Brief: 

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

Starry Night is Saturday! Let’s fight for a cure together!  NBK Starry Night

NBK gets on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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

Videos and media being posted, 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/Sarah. We’ll cross-post it with you.

11.01.2018

Metcon:

“Blame it on the Butterfingers”

3 rounds:

250m Ski

50’ Sandbag carry

8 Ring Dips

2 rounds:

500m Ski

100’ Sandbag carry

12 Ring Dips

1 round:

1k Ski

200’ Sandbag carry

24 Ring Dips

WOD Brief:

Today will be a much-needed reprieve from the heavy lifting we have crushed this week…and will also do a number to any extra chocolaty goodness we endured yesterday. Three simple movements that will test our endurance both mentally, muscularly and physically.

As the rounds decrease the rep scheme increases, thus we will go from more of a max effort sprint pace at the beginning, to a more sustainable effort towards the end. To be efficient on the ski, it is important to remember to extend through the hips and open up fully in the recovery phase so that each pull can be of maximum balance and power. The sandbag carries are where we need to slow down our breathing by taking deeper breaths, fully engage the core and glutes and just move. And finally, the ring dip, again bracing our midline, keeping the rings close to our body, pushing our chest forward, and keeping our elbows back while we lower down for each rep is imperative for maximum efficiency here. No rest between rounds, a true grinder, let’s get after it NBK! November is here!

Box Brief 

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

Starry Night is this Saturday! A great event for a great cause sign up here: NBK Starry Night

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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

Videos and media being posted, 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/Sarah. We’ll cross-post it with you.