Crossfit NBK

May 16, 2018

Alive in Roswell Evening – Thursday, May 17th 2018

Thursday, join us for Alive at 5. We are planning a relay / scavenger WOD, if the weather holds

Strength & Skill

Vertical Pulling & Deadlifts

WOD “NBK Benchmark: Canton”

5 min AMRAP
9 HSPU (RX+ SHSPU)
6 Pull ups (C2B)
3 Deadlifts (275/185) (335/225)
Rest 3 min
Repeat

WOD Brief

This evening is Alive in Roswell, we will be out by City Hall (weather permitting) and running scavenger hunts around Canton Street via Instagram and Snapchat.

We will work vertical pulling (please pick one type of movement – pegboard, c2b, pullups, ring pull-ups, etc..) and pair with deadlifts. Use each minute to improve the movement and assess your positions.

The WOD is 2 5 minute sprints that begins with body weight movements and then includes a very heavy deadlift. Scale the weight to one that is challenging but you could do three singles in 25 seconds max.

We have a 3 minute rest before the second round – use that to adjust weights, mats, and reset.

During WOD Prep take the time to prepare your shoulders and wrists in these movements. Rotations are ideal here. No wrist wraps, but grips are advised for the pull-ups!

See you tonight!

Murph is NEXT SATURDAY!

Box Brief

Alive at 5 tonight!! Class schedules will be adjusted again, weather permitting

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.

May 15, 2018

Wednesday, May 16th 2018

Thursday, join us for Alive at 5. We are planning a relay / scavenger WOD, if the weather holds

Strength

Back squat

WOD “Wacky Wall Ball Wednesday”

6 Rounds for time
20 Wall balls (20/14)
200m run
20 Burpees

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. Last year we had a lot of fun with folks bringing food and games. We have been including strength and volume over these past few months (running, vertical pulling, and pressing) to help you have the best day – remember the goal is to honor the man, not hurt ourselves by going beyond our capabilities.

MURPH Homework: Lots of air squats .. and zero pull-up / push ups today please. Run a little more if you are so inclined. Tomorrow we will be working on pull ups and HSPU, so save those shoulders

The WOD begins with a manageable set of wall balls and then a FAST run. This should be a good pace on the run, straight into burpees. Please use the two foot back and forward method, jump, and clap overhead. Still fast, but lets really work on betting full positions. The wall balls will be tough as rounds accumulate, but aim for big sets.

Unlike yesterday where we were going for max reps with planned rest, today we recover on the run. Seriously. The run will allow our big muscles to consume the waste created during the wall balls. Use those big muscles and you’ll begin to notice overtime the arms & shoulders feeling better.

Box Brief

Alive at 5 Tomorrow NIGHT!! Class schedules will be adjusted again, weather permitting

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.

May 14, 2018

Tuesday, May 15th 2018

Skill Work

GOATS: HSPU & TTB & DU

WOD – “2-1”

:40 on :20 off
Cals Assault Bike* The order is reversed for this minute only.. (20 on :40 off)
Russian KBS (53/35)
Box Jumps (20)
GHDSU
5 rounds 20 min
Score is total reps

WOD Brief

Goats – those movements that take massive patience and progression to hit mastery, and even when we do … we revisit the basics and get generally better. Today we’ll hit the big 3 and have a good set of time to work to each. The WOD doesn’t include the movements, so lets get deep in the work to get better. Today is the time to improve and move the needle just a bit.

HSPU – work some strict, negatives, and kipping .. Even if you have all ranges, take time to build up some capacity. Today is when we build density.

TTB – we are not going for broke here, but playing with positions and getting good sets of work in – give yourself a goal, maybe 50 total reps, maybe 100, maybe max in a minute. Play and then repeat a few sets to build your skills.

DU – use the wiffleball assist to get great rotations of the wrist; use the heavy rope for doubleunders, and try even odd sized ropes today. We don’t always get the “perfect” rope, so try swapping and getting better at adjust your wrist height to adjust.

The WOD includes working for 40 seconds and then resting for 20 seconds. This allows us to burst speed, reset, and go again. You should be at a pretty extreme pace today. Score is total reps – simply keep total as you move through every movement. There is no rest between sets.

Everyone jumps at 20 inches today – yes hips must show lockout at top, go for SPEED!

If GHDSU are not your jam, scale to an abmat and go ham.

Box Brief

ALIVE AT 5 is Thursday, join in the fun and let’s do this!

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.

May 13, 2018May 13, 2018

Monday, May 14th 2018 (MURPH in 13 days)

Strength Complex

Power Snatch + Squat Snatch

WOD “Sandy B”

30 Hang Snatch (75/55)
30/20 cal Ski
3 rounds for time

WOD Brief

MURPH Homework: Go for a run! Today you should run at least 1 mile. If you have been training with a vest, please wear a vest – it is time for training to mimic next Saturday!

Today’s strength work is a complex, meaning we will hit a power snatch and then reset and complete a full squat snatch. Let’s focus on our power snatch to be as CLOSE to parallel as possible. Meaning – execute the snatch, but instead of thinking ‘get bar up to full lockout’, think ‘get as close to power’ and then stand. This will help us develop comfort catching lower and lower in the squat.

Today’s WOD, a take on the WOD ‘Randy’ will a longer time domain and not from the ground. This should allow for higher cycling rates (grip will be our biggest limiter) on the barbell. Don’t go for failure, but the sets you go – go fast and big.

The SKI begin immediately after you complete the barbell cycling – the first 5-10 strokes will be good for catching your breath, and you get free calories because you are moving! As you recover, get moving. Keep your core tightened and think more hollow body with connection of the feet planted in the ground to your handles. We desire tension from ground to the handles – this will maximize efficiency, keep our backs protected, and hit our goals faster.

We have 3 rounds, and then we are done. Rounds 1 and 3 will be your fastest, and the last SKI should be an all out sprint – if you go hard you’ll be done for the day.

Box Brief

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.

May 10, 2018

Friday, May 11th 2018

Strength Endurance

Heavy Thruster

WOD “Fight Gone Bad”

1 min Wall ball (20/14)
1 min SDLHP (75/55)
1 min Box Jump (24/20)
1 min Push Press (75/55)
1 min Cal Row
1 min Rest
3 rounds for total reps

WOD Brief

As we increase the reps of a movement the base weight is lowered and we begin to build our strength endurance. We will set a ten minute clock and find our heaviest set of ten. We continue to focus on these compound movements to increase our capacity and build strength.

Classic benchmark workout today. We have fight gone bad which we have tested previously. Use today an opportunity to really push your former pace – YOUR ENGINE is better and YOU ARE stronger. Despite we the format and that this is a sprint, you need to push the pace to something that you can shift and transition quickly.

Strategy wise – minimize transition time and you’ll gain an extra rep per station (an extra rep per station = 15 extra reps!). On the presses a slightly wider shoulder grip will help ease should tension. (Be sure to show control of the bar overhead on each rep, no reps don’t get you any fitter)

Focus on intensity today and you’ll be ready for a great restful weekend with some full Georgia summer temperatures.

Box Brief

This week Jimmy is at Olympic training camp (Power Monkey) and will be sharing materials, videos, and insights. This is to enhance our coaching methods and continue to find ways to better our fitness. Jimmy is working one on one with Cassidy Lance, Jason Leydon, Hinshaw, Dave Durante, Chad Vaughn and McCoy this week. **Please share any questions to Jimmy for any information or insights from this group**

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.