WOD-News

Skill

Pistols

WOD “Regionals Workout”

9 Muscle ups (18 C2B)
30’ HSW  (9 HSPU / 3 wall walks)
36 Pistols (Step Ups)
30’ HSW
9 Muscle ups
30’ HSW
45 Pistols
30’HSW
9 Muscle ups
30’ HSW
54 Pistols
30’ HSW
For time

WOD Brief

Single legged squats, or pistols are about balance and strength placed together. We incorporate strengthening movements in our warmups and today we commit time to this position. Adjust and scale so that you can get solid work in to strength yourself in the position and work on the balance – utilize plates under heels, holding a plate for counterbalance, bands at the bottom of the squat, and ever deeper step ups.

Only through persistence can we improve this movement.

A full pistol is as follows – from the standing position on one foot, squat down to hip below parallel with the other foot in front of your body. Return to standing. At no point can the other foot touch the ground.

Today’s Regional workout brings us near to the end of our Regional workout experience – today with a triplet of complex movements.

You may not have any of these movements or you may have them all. Either way, adjust to your skill today and lets get better together.

Muscle ups are on the rings then scale to the bar muscle up, then to the chest to bar, then to pull ups (18 pull-ups).

Then we complete 30 feet of handstand walks – sorry no obstacles for us this year 😉  Scale to handstand pushups strict then kip or wall walks.

Finally pistols. alternating foot that squats with each repetition. From here we will scale to the most intense step up we can manage (intense = height of box in this case).

This is a technical workout so we will be seeking to move swiftly and confidently in each movement. This isn’t a race but instead dialed in mental focus.

Tomorrow we hit the Snatch, Rope Climbs, and a sprint as a TWO person team – call your buddy up and let’s go! Joey competes beginning tomorrow morning.

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.

Strength

Deadlift

WOD “PBI”

30/20 cal bike
21-15-9 Deadlift (225/155)

WOD Brief

Deadlift today is a 5 rep working set. Focus on ideal positions, raise to blocks as you need, and focus on your hinge in the movement.

PBI is an all out burner. We will take the time to really warm up and pre-activate the body before hitting this – then we will go hard. The assault bike calories will remain the same and are done with every deadlift. Avoid going full blitz, but something highly aggressive. This WOD is designed to be a full sprint – the deadlift weight is moderately heavy with descending reps.

A strategy would be to go 90% on the bike, go for 3 sets of the DL with 2 second breath; repeat.

PBI is 30/20 AAB then deadlift 21 reps -> 30/20 AAB then deadlift 15 -> finally 30/20 AAB and 9 deadlifts. Ideally everything on the last round is unbroken. Just grit it out and stay connected.

If you wear a belt – wear it on the bike (LOOSE), and then tighten it quickly. This will save 10-20 seconds with picking it up and such.

Today we begin our LAX training and are excited to have these hungry athletes train together. Please introduce yourself and feel welcome to work with them. They are part of our community.

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.

Strength

Thruster – get heavy

WOD “Team Regional Event 4”

40 Thrusters (75/55)
40 Burpees over bar
30 Thrusters
30 Burpees over bar
For time

WOD Brief

Murph on Saturday and then a peaceful few days off has us ready to hit our fitness head on. We continue our Regionals week with Event 4 and go hard and fast with thrusters and burpees. But first .. we pay the man with heavy thrusters. Work up to a working weight (see a week back at what you did for our 3s to 1 reps for a target). We have been working this very efficient strength position and lets go for big weight today. Focus on a strong hip drip with the core fully engaged. The barbel should pop off your shoulders with the momentum vs it being a full on press.

The WOD

40 light weight thrusters, but at a rep scheme that is going to build muscle fatigue. Mentally accept that and just hang on. If you need to break it up, PLACE the bar down to avoid a bouncing betty barbell – this is required for RX. Nobody needs a barbell bouncing during burpees.

Burpees are over the bar – two feet back two foot jump please. Try swiveling your body in the air and you’ll shave of 2 seconds a burpee.

This is one round 40 thrusters, 40 burpees and then 30 thrusters 30 burpees – same weight.

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.

WOD “Heavy Betty”

20 Goblet Lunge (70/53)
20/15 Cal Ski
20 KBS
20 GHDSU
20 Min AMRAP

WOD Brief

Heavy day.. lots of weight.. tough positions you gotta fight in .. and some solid core work with tough kettle bells. Perfect before a holiday weekend.

Why kettle bells – easy – it requires you to be in a good position, helps stay in internal torque that barbells don’t allow, and by varying it up we gain strength and better fitness. The movements…

Lunges should have the KB in a front rack, keep the elbows away from the knees. Really aim for keeping the shin vertical on the front foot if possible. No need for super extension, stay stacked.

KB Swings – think about your breath. grip should be fine in the beginning, so just find a flow and just keep going.

GHD – should be a full set, abmats are a nice scale.

We go for 20 minutes so you’ll get multiple rounds and we’ll have a nice rounded week (lunges are key today)

Murph is SATURDAY!

Box Brief

MURPH is Saturday – register today for free on our Facebook event page so we can be sure we have all the right equipment for you. Last minutes are fine!

NBK is closed Saturday and Sunday (join us for Murph)

Memorial Day we will have open gym 8-10am for those looking to get in some training

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 is Saturday, setup begins at 6:30am and we begin at 7:30am NO Open Gym on Saturday or Sunday

REGIONALS WEEK: WOD “Event 2 Linda 2018”

Repetitions 10 down to 1
Deadlift 1.5x BW
Bench Press BW
Squat Clean .75x BW

Done at Body Weight (BW) for RX

WOD Brief

We are officially counting down to Murph on the River. NBK will be running Murph all morning on Saturday May 26th. You can perform it RX, Scaled, or any adjustments to fit your current abilities. We expect over 100 people this Saturday and will have 2 rigs. If you can help build the rig – we need your help, please let Jimmy or Cole know your ability to help.

Continuing our REGIONALS week we are doing Linda today! This workout involves 3 barbell movements together. The aim is for weights to be bodyweight. Scale the weights and movements to fit your current fitness. Due to there being 3 bars and 3 positions you need to maintain, a good deal of time will be expended in the transition – so walk briskly to your stations.

The rep scheme begins at 10 and decreases by 1 rep per round – so round 2 is 9 reps, round 3 is 8 reps, etc..  This means as you fatigue you’ll get to move between bars faster. Heart rate will increase and you should welcome it as you move through the workout.

Box Brief

Do you know what to eat this week and the day of Murph to fuel your body the best? We have posted an article that answers this for you. Share comments and questions.

Saturday – MURPH 7:30-1pm 203 Azalea Drive Roswell, GA (Pavilion 1)

Saturday and Sunday – NO Open Gym, get outside!

Monday – Open Gym 8-10am (feel free to attack Murph or hit the EMOM we’ll have prepared)

Register today for free on our Facebook event page!

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.