WOD-News

Strenth

Bench Press

WOD – “Screaming Eagle”

AMRAP 12
1k Ski erg
Then in remaining time
3,3,6,6,9,9,12,12,15,15..
Box jumps (24/20)
KB snatch (53/35) (3 total reps 6 total reps 9..)

WOD Brief

We’ll get some moderately heavy lifts in today with the bench press. Of course, we can do floor presses for those looking to isolate areas of their upper body. The goal here is to build upon the volume we laid down these past few weeks and anchor some heavier sets.

The WOD … this is fun …

We begin with a 1k ski… the best plan for these is to go hard (why not), bring it back after about 30-45 seconds … settle and then slowly build up intensity (speed power) to the end. Higher heart rate won’t wreck us and we get rewarded with this with more time for the other movements.

IMMEDIATELY .. after you finish begin the couplet with increasing reps every round. That means 3 box jumps and 3 KB snatches total … then 6 box jumps and 6 KB snatches total… adding 3 every round. Steady is the key to fitness today after the SKI. the speed on the first 3 should be the speed on the middle 18… Keep an eye on that clock and then pick it up at 3 minutes remaining .. then a little faster at 2 minutes remaining, and then just hold that fast pace to the final end.

If KB cause you problems, find a good DB weight to sub in.

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. was a blast and a great crowd. Special event t-shirts are on sale and will be ready Monday for pick-up. If you wish to donate, please do.

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

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

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.

WOD Prep

Build to heavy DL weight for WOD

WOD – “Sunken ship”

Row 1500m
20 deadlifts 225/155
40 abmsu

Row 1k
2 rounds
10 deadlifts 255/175
20 abmsu

Row 500m
5 rounds
4 deadlifts 275/185
8 abmsu

WOD Brief

Today is simple. We will work on activating our muscles, getting warm, move in through great positions for the deadlift and then setup for today’s training. The workout is comprised of three parts. There is no rest between each grouping. The intent is that we will begin with a moderately heavy weight and in each block, increase the weight of the deadlift.

The finish weight should be something you can do doubles to singles on – it’ll be hard, that is OK.

The WOD will flow like this …

One big row for 1,500 meters. Then 20 deadlifts and 40 ab mat situps. These deadlifts should be something you can handle in 2-3 max sets. From here we will move straight into the next row.

Now we row only a 1,000m to get started. We then complete 2 rounds of a heavier deadlift and 20 abmat situps. Heavier means small sets, but lets keep an eye on that rest and then smash those situps in a furry.

Again … we’ll wrap these up and move to the final block of work.

Row 500m, and then complete 5 rounds of the heaviest deadlifts and a small handful of situps. The goal here is just consistent. We want to try and maintain a good heart rate, nice strong breathing, and excellent technique.

If you wear a belt, keep an eye on it during the situps .. it could get a bit uncomfortable ;).

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. was a blast and a great crowd. Special event t-shirts are on sale and will be ready Monday for pick-up. If you wish to donate, please do.

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

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

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 – 1RM

SHOULDER PRESS TEST

WOD – “Granite Games – Thruster Run – 2.0”

18 Thrusters (95/65) (135/95)
Run 200m
15 Thrusters
Run 200m
12 Thrusters
Run 200m
9 Thrusters
Run 200m
6 Thrusters
Run 200m
3 Thrusters

WOD Brief

Hoping everyone is recovered from that big WOD yesterday, that got sneaky hard very quickly! Today we begin by testing out our shoulder press one rep max. We have been building up and developing this movement. Time to get as heavy as possible. As you are progressing up in weight .. mind the jumps, and if you fail .. do a drop set with a bit less and then see if you can go back up. Too often we finish after missing a lift with a 10lb jump … get the change plates out and let’s see where we are today!

The WOD is the same Joey and Anna’s team will be hitting during the Granite Games this week. It is a burner and meant to be full tilt fire. Go ahead and take a few minutes to get your WOD weight, and then we go. The run is fast and the thrusters faster.

The first round of thrusters is to be done unbroken – when we return from the run, aim for 2 sets, and then try to hold that through the 9s. After that, go for unbroken. Pull that bar down and press up – don’t wait for gravity.

If you cannot run due to an injury, today you Assault Bike as a scale, 18/12.

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. was a blast and a great crowd. Special event t-shirts are on sale and will be ready Monday for pick-up. If you wish to donate, please do.

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

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

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.

WOD – “René”

7 rounds for time
Run 400m
21 walking lunges
15 pull ups
9 burpees

WOD Brief

Happy Labor Day!

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Today we hit this HERO WOD together. We will get organized on our vertical pulling and then 3, 2,, 1, go!!  Goal is speedy moving. 7 rounds is a deep amount of repetitions so we’ll have to pay a bit more attention to our heart rate and speed. Focus on great positions, beautiful shapes on those pull-ups and being consistent on the burpees.

Have a vest – go ahead and wear it. If you haven’t wore it since Murph, consider lowering the reps on the pull-ups or drop some weight on the vest. Tribute is tribute – we have a fun big week ahead and excited to see all you beautiful people bringing your shining faces.

Monday (Labor Day) we have only 2 classes – 6am and 9am. The rest of the week is a normal schedule. We will have some different faces in different times this week as both Joey and Anna are in St. Cloud for the Granite Games – you can pay to watch it online if interested. Coverage isn’t the same as the Games, but usually you get some good views.

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. was a blast and a great crowd. Special event t-shirts are on sale and will be ready Monday for pick-up. If you wish to donate, please do.

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

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

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

Front Squats

WOD – “Strongman Team”

AMRAP 15
Teams of 4
Max distance Yoke Carry (225/155)
Max distance sled drag (90/60)
Max distance farmers carry (53/35)
1 person just gets to walk with them
Every 5 min run 200m start w 200m run

WOD Brief

TODAY we have Relay for Rwanda – we kick-off at 2pm. Another team at 4pm and all are welcome to join in. You can even scale to a half-marathon in support of Rwanda ($10 donation) to qualify for a sweet t-shirt. All team members will qualify to purchase an event shirt for $20 (all proceeds to Hospital). Afterwards – JOIN us for great beer (water … electrolyte filled water bottles) at Variant & Standard at Roswell! Post on FB any questions.

Strength is the front squat. We have been working various front rack strength positions in endurance and in straight linear progressions. Today we go straight at it.

The WOD is all strongman all day.

As teams of 4, each athlete will move 1 implement. The 4th team member gets to rest. Rotate as you need across the rounds. The weights are meant to be heavy, so rotate as you need and be sure you get work done on every implement!

Yokes – these are HEAVY. So rotate regularly. We will have one yoke set for men and another set for ladies. We will scale to heavy sandbags instead of the yokes. If a mixed grouping is set – yoke can be made lighter OR 2 bumper plates can be added and removed (athletes would simply make a lap with 1 weight and then add weight with other athlete)

Sled drag .. face forward with straps on your shoulders if possible. Find a comfortable stacked position and move those legs.

Farmer carry – one in each hand

At the beginning of 3, 2,1 GO .. athletes will complete a 200m run (everyone) .. and then proceed for max distance on the implements. Every 5 minutes athletes will stop where they are and run 200m, again, together.

It’s LABOR Day weekend – enjoy the slower days and long weekend. We will see you Saturday morning at 9am and MONDAY at 9am for our Labor Day Class

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. begins at 2pm. $10 donation for Rwanda. NBK Family Dinner afterwards!

Labor Day – Join us at 9am for a big WOD for a great day. If you are out of town – tag us in your pictures so we can see all the amazing adventures!

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

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

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.