Strength

Touch and go Power Cleans

WOD

30 med ball cleans
10 power cleans (95/65)
30/20 cal Ski
10 power cleans (115/75)
30 Burpees
10 power cleans (135/85)
30 Burpees
10 power cleans (155/95)
30/20 cal ski
10 power cleans (175/105)
30 med ball clean

WOD Brief

How do you recover your power clean? Are you in a good position at the front rack and then always toss the bar …. or are you maintaining a hook grip? What if you regrip on the way down? Does the bar bounce off your hips or glide down your legs? Let’s improve today across heavy sets and focus on the touch and go aspect – improve your cycling capabilities today.

The WOD has an increasingly heavy barbell mixed in with a set of specific movements.

We’ll do medball cleans – aim for the ball to not rotate and you’ll be in a good place long term. The SKI – think fast rises out of the bottom of the pull. Burpees are amazing, so we’ll do those 2x, and then back to the medball cleans.

The intent here is to have the bar move a moderately heavy weight but perhaps a bit of cycling as we are moving up in weight with near body weight aerobic movements. You will be squatting a lot today, so lets get good range of motion – tomorrow we hit back squats with a barbell, so this is just the beginning!

Box Brief

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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 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.

Strength

Heavy Push Press+Jerk Complex

WOD

AMRAP 5
10 cal bike
10 STOH (115/75)
Rest 3

AMRAP 5
8 Cal bike
8 STOH (135/95)

WOD Brief

New month and the fitness continues. Take a moment today and think about how far you have come this year – from a fitness, nutrition, and mindset perspective. If you feel any portion isn’t serving you, lets set new daily intentions and build. Journaling is very powerful, if you are not there yet – try thinking of 3 things you are grateful for in the morning as soon you wake up – and just cherish those. Each day come up with new ones, you’ll be surprised (I hope) the impact this has on your morning.

The strength today is a complex – we’ll combine a push press and a jerk (you’ll rerack the bar and go for the jerk. Find a heavy complex here today. Split or power jerk is fine today, but let’s be consistent and push technique.

The WOD is crisp – which means we are looking for some red lines to be crossed on the intensity scale. There are 2 parts – the barbell gets heavier in the second part, so be sure to appropriately scale the weight in PART 1 so you can go up in weight in the second part. (less reps, heavier bar).

The goal here is several rounds per 5 mins – 5 would be interesting per round. The key here is that STOH should be unbroken (not required, but lets get something we can cycle) in the first few rounds. When you come off the bike, you’ll be breathing hard, so be sure really set and take a breath with every STOH. We’ll lower the weight of the bar and or move to rowers for athletes looking to scale.

Box Brief

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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 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.

Events for October!

Every TUESDAY in October – Friends Day Bring a friend for free, have them join you in an hour of training! We’ll even let them pick the music 😉

Relay4Rwanda 2 – October 19th will be our second, and if you missed round 1, now is your chance to join in on round two! Please see Facebook event page for all the details

Friday Night Halloween Lights – October 26th Come toss around pumpkins in costume! Heats will begin at 4pm and last until 6pm, afterwards join us for food, brews, and of course…all the carbs!

Honor Matt Cooper WOD – Newnan GA – October 27th 9:00 CrossFit Higher Ground in Newnan, GA we will be doing a fundraiser WOD for Officer Matt Cooper who was shot in the line of duty, Monday, September 3, 2018.

WOD – “150311”

EMOM
Starting with an empty barbell adding 10lbs (scale to 5lbs) per min
Snatch as long as possible
Then start cleaning as long as possible
Then deadlift as long as possible.

WOD Brief

One bar, adding weight every minute .. as you reach your max in the first lift .. you’ll simply continue at that weight with the next lift. Once you max out on that lift, you’ll continue adding for the final. Simple, elegant, and a great way to bring Friday home.

Snatch – we’ll scale the movement for you .. it’ll be great

Clean – squat if you want big lifts in life

Deadlift – hinge, set, and drive your legs into the earth while pulling.

Happy Friday!

Box Brief

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 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.

Endurance

8 seconds of intensity every minute

WOD – “Fruit Loops”

Row 30/20 cals
3 rope climbs
15 push ups
Assault Bike 30/20 cals
30 ABMSU
AMRAP 25

WOD Brief

BIG. That is today.. We will give the first 8 minutes to warm-up and stretch, and then we go into a specific endurance piece out of the gate. The intent is to GO HARD for these 8 seconds and then coast… till the next block of 8 seconds. Build up into that 8 seconds so you are at a sustained powerful effort.

Athletes will rest for a bit and then prepare for the second WOD.

This is a 25 minute AMRAP, which means 120% effort as we did in WOD 1 will be unsustainable. Instead aim for right at the red line, be quick on transitions, and trust yourself. The Assault Bike and row can capture your time if you are not too careful – instead push harder in those two movements, and then use the abmat situps as a chance to catch your breath while still moving through the reps.

Focus on nasal breathing with an occassional powerful inhale and exhale out of both your mouth and nose. We’ve shared the science, so just do your best, it’ll be worth it.

Scaling will have us rowing a bit less calories, ring rows 3x, assault bike again less calories.

Tomorrow we hit a giant barbell odyssey, so train smart today!

Box Brief

Anna – Gaby – Sidney Granite Games shirts are ready for distribution!

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 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.