WOD-News

10.31.2018

Strength/skill:

5 Turkish Get Ups(Per arm)

10 Kettle-bell walking lunges (per leg)

Metcon:

“Do it for the Candy”

4 Rounds for Time:

15 Deadlifts (185/135)

25 Cal Row

75 Double Unders

WOD Brief:

We start off the day pairing the Turkish get up(tgu) and some heavy lunges for strength and skill…the tgu isn’t something we get to train often, so we will spend some time on the movement’s technicalities. The Turkish Get-Up is traditionally done with a kettle-bell, but it can be done with dumbbells, sandbags, barbells, and even a fellow human…Legend has it that when old-time strongmen were asked to take on an apprentice, they would send the applicant away, telling him not to return until he could perform one Turkish get-up using a 100-pound weight. It is also believed that ancient wrestlers in Turkey invented the get-up to prepare for their grueling competitions. History also reports that Russian soldiers used kettle-bells to prepare for war. It made them strong and provided them with the endurance they needed for battle. Regardless of where the Turkish Get-Up originated, it is often neglected or dismissed by people who do not understand what it can do for our body. Our advice: Slow down, Breathe, Practice bodyweight only, then maybe try a shoe on top of a closed fist, next a light load (start using a kettlebell here). Then when you’re ready, go heavy!

The metcon today is a mid-length workout that will light up our posterior chains, remind us of the GHD’s we did Monday and give us a run for our money. Let’s push hard, but try and hold a consistent pace throughout…aka do not come out too hot and feel near death by round 3. Deadlifts, rowing and some double unders, classic. Let’s get sweaty and do it for the M&M’s and Reece’s tonight! 

Box Brief: 

Halloween! Dress up-best costume of the day wins some goodness!

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

Starry Night! 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.

10.30.2018

Strength:

The Thruster 

Metcon:

“It’s only a Minute”

1 min Thrusters (75/55)

:30 rest

1 min Pull ups

:30 rest

1 min Burpees

2 min rest

X4 sets

*Each set should be treated as an all out effort*

WOD Brief:

Thruster Tuesday, my friends! We start off today by taking some time to work to a max thruster…how heavy can we go? The thruster is the king of a full body, full intensity lift and can be a great asset to our training regimen. After Monday’s squat cleans, it may take a little bit to get going, but stick with it, use those hips and let’s thrust!

The metcon is very straightforward: 1 minute of thrusters, pull-ups and burpees. Let’s see how consistent we can stay, how hard we can push, and how well we can adapt and recover. Breathing properly and efficiently will be crucial here. Today we are training strength, power, speed. stamina, flexibility, coordination, balance, accuracy, agility and recovery. 

Box Brief:

Halloween is Wednesday! Dress up-best costume of the day wins some goodness!

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

Starry Night! 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.

Metcon:

“HAPPY BIRTHDAY RANDI!”

10 GHD Sit-Ups

15 Squat Cleans (155/105lb)

29 GHD Sit-Ups

12 Squat Cleans (155/105lb)

36 GHD Sit-Ups

9 Squat Cleans (155/105lb)

29 GHD Sit-Ups

6 Squat Cleans (155/105lb)

10 GHD Sit-Ups

3 Squat Cleans (155/105lb)

-cash out-

SURPRISE!

WOD Brief:

Happy Monday and happy birthday Randi! Today we have quite the doozy, a pairing of the infamous GHD sit ups and squat cleans. Why are GHD sit ups superior to the regular sit up? First, the movement takes the trunk from hyperextension to full flexion, albeit with negligible load. (No crunch can match this range of motion.) Second, the role of the abs in this sit-up is powerful and largely isometric—i.e., they stabilize the torso from undue extension. Following each set of GHD’s we have a descending ladder of moderately heavy squat cleans…let’s find a weight that we can do and move properly, quickly, yet still challenging. Immediately following the chipper we will go directly into our surprise cash-out! Today we are training strength, power, speed, stamina and intensity. 

Box Brief: 

Halloween is Wednesday! Dress up-best costume of the day wins some goodness!

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

Starry Night! 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.

10.26.2018

Skills:

              Handstand Walking and Handstand Push Up Progressions/Practice 

Metcon:

AMRAP 10

5 HSPU

8 Power Clean (135/95)

13 cal bike erg

-Rest 5-

AMRAP 10

5m HSW

8 Power Clean (135/95)

13 cal assault bike 

WOD Brief:

After an abundance of strength work this week, today we get gymnasty and inverted. Handstands, handstand walking, and handstand push ups are high level skills that require ample practice, so today we will take time doing just that. Just like swimming or riding a bike, freestanding handstands and the handstand walk are skills accessible to almost everyone, as they do not require any extraordinary amount of strength or equipment. They are feats which must be learned from scratch, with patience and persistence, and which will challenge your limits and expand your collection of athletic skills. In other words, they will offer you the satisfaction of having taught your body something new and spectacular.

Following the skill work we have TWO ten minute amraps consisting of moderately heavy power cleans, assault bikes and a high level gymnastic skill. Training positions such as handstands under fatigue requires a whole different level of focus and bracing. Stay focused, have fun, and let’s get after it today team…Friday style! 

Box Brief:

Friday night Halloween Lights WOD n’ Celebration TONIGHT: October 26^th

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

Starry Night! 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 11a-1pm

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.

10.25.2018

Strength:

4 Sets-

A1. L-Sit-as long as possible without stopping

A2. Dumbbell Bench Press x 8 

Metcon:

2k Ski time Trial

WOD Brief:

The L sit! The simple, beautiful l sit-The movement is often an overlooked and underrated exercise that offers a lot of bang for your buck. Want to be better at everything? Strengthen your core. So today we do just that, mixing a little dumbbell bench press for shoulder strength with a stability exercise such as the L-sit is a beautiful pairing. The metcon is simple: a 2k ski time trial, let’s review strategy and make it the best 2k time yet. 

Box Brief

Friday night Halloween Lights WOD n’ Celebration: October 26^th

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

Starry Night! 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.