WOD-News

Strength

Bench Press

WOD “Bat Crazy”

Teams of 2
100/70 cal Assault bike
100 Toes to Bar
100 Bench Press (155/85)
1000’ sled push(90/60)
For time

WOD Brief

A full round of bench presses today building on the previous week’s training. If you are documenting your progress please respect you did Murph recently and increment weight up progressively before hitting heavy sets.

The WOD is a team workout where you need to push yourself hard for your partner – basically, go bat crazy.

The calories done at a ridiculous pace is the plan – use your first few small sets of toes to bar to recover your heart rate, and then go for 50% of your max in sets. Switch often is the key to success. If you try to be a hero, you’ll hit fatigue and then just ask your partner to carry the movement.

Bench press is a good weight but should be easy to move. You are to spot your partner – be ready to support them and then swap.

The sled push is the sled PLUS the weight listed, so heavy. If unsafe, plate pushes inside will be an option – but the weather in Georgia is lovely this time of year.

Note – the building is 100 feet long. As the sled weight is heavy – move swap, move swap.

Box Brief

Coffee and Chat with Jimmy to share training, mindset, and just NBK excitement invite is going out. Excited to get these small fun sessions with you our members. Keep an eye out!

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

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.

Murph crew and support 2018

Skill

Pull-ups, strict & kip

WOD “Hot sauce”

1km Row, then…
5 rounds
15 KBS (53/35)
9 Pull ups

For time

WOD Brief

Today we are building on our pull-up density. Let’s build on great positions and then push to kipping with great technique. The intent here is to improve / establish technique and then begin transferring that into the kip.

On the strict pull-ups, think of these points:

• -Start from a full relaxed hang and then pull as high as you can pull
• – full grip on bar (pinky to forefinger)
• – head neutral throughout (ears between biceps)
• – start the movement with a scap pull up
• – elbows in on the pull
• – tight, straight (slightly hollow) body
• – pull as high as possible without a change in body position

The WOD is a burner – we begin with a 1k row. This should be 12-20 seconds faster pace than your 2k pace. Upon completion you need to move directly KB swings and pull-ups.

The KB swings are American style, so straight arms nearly overhead (not directly overhead). Pull-ups are small enough reps to be done quickly. Find a consistent method you can use for every round.

Grips are great for today as they’ll serve you both on the KB swings and the pull-ups.

Have fun and go for speed today. Great way to start a Monday!

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

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.

CrossFit NBK and CrossFit Higher Ground came together for an amazing tribute to a U.S. Navy Seal – Michael Murphy. We completed the MURPH workout with a giant rig, beautiful weather, a flat course by the river, and a great day with friends, neighbors, and a family affair.

Thank you to all the supporters, crew, athletes, and folks below that helped make this tribute real. Do good with others and make a change in the world, one step at a time.

Charlie Allison
Elley Christian
Espa Espo
Jenny N Jimmy D
Joey Meghan
Stacey Jason Laboranti
Lee MacArthur Chuck Kelly
Woody Dana
Kensie Grace Barry Head
Amanda Back Nicole Barnett
Reese B Anthony Amodeo
Dawn Amodeo Dawn Doyle
Lady Reck Hunter Campbell
Emily Bourne Tony Sandy
Kurt Laug Adam Smith
Gretchen Harrison Joseph Robinson
sam spier David Clough
Kristi Clough BLM
Lee Neely Tiffany Neely
Sydney Baker Todd Aldrich
Tanner Aldrich Todd Aldrich
Chad Waugh Billy Ward
Devan Johns Cole Payton
Randi Harry
Gaby S Duke
Nina Scott
Phil Philip Rhodes
Andy Rhodes

NBK Nation,

Coach Joey is competing this weekend (Fri-Sun) on Team TTT ANIMUS. You can watch live, free, and at your convenience (recorded) on games.crossfit.com. We will post updates here as able, but please keep him in your mind, hearts, and push those positive vibes for health and success to him and his team.

The workouts you see this weekend will be familiar, as we have been completing these Regional workouts the past two weeks.

• Workout 1 – Joey is in Heat 3 at 9:40am Friday. 

• Workout 2 – TTT Animus & Joey are in Heat 3 at 11am Friday

• Workout 3 – TTT Animus in Heat 3, 9:10am Saturday

• Workout 4 – TTT Animus in Heat 3, 10:30am Saturday

• Workout 5 & 6 – ANIMUS & Rangers again Heat 3s Sunday 9:20 & 11am

Joey’s brother Mitchell is also competing and is on the Dwala Rangers team and on Saturday is in the same heat. So exciting as they are in the top 5, so we should see them both in the live stream often Saturday! – these guys all worked hard and excited to see them execute on the competition floor.

Good luck athletes!

Strength

Power Snatch

WOD “Regionals Workout Team”

Teams of 2
20 Rope Climbs
40 Cal Row (each)
60 Snatches (95/65) (135/95)
For time

WOD Brief

Power snatches again and continued focus again at the closest to parallel possible – meaning focus on catching the bar close to parallel vs. getting the bar overhead.

The WOD is designed as a two person effort, but could nicely be done solo too. The work should be split for the rope climbs evenly and as a team. Both partners row the 40 calories on the same rower – these can be done in a big block of 40 and then swap, or more fun – sprint and swap every 10 calories. Even work here, the rower you share should be 80 total calories.

Finally – snatches, power or squat. Shared reps again – 60 reps total for the team.

This is a pretty fast workout so a faster cadence is suggested. You will have equal work to rest as a pair and therefore can float above the red line.

Box Brief

Coach Joey begins competing today on TTT Animus in the Atlantic Region. You can watch it for free on games.crossfit.com and Event 1 for them begins at 9:40am. Joey’s brother Mitchell is also competing on a separate team the Dwala Rangers. They’ll show the team events live and they are also recorded.

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

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.