WOD-News

Strength Complex

Hang Squat Clean

WOD “Power to the Pupil”

AMRAP 10
9 Hang Power Clean (115/80)
36 DU

WOD Brief

We will work at a moderate rep range today for the hang squat clean. Please lift bar up as a deadlift and then complete the established reps per set. Full squat in the clean with strong body position at the top – elbows forward, locked out, eyes forward, and focused on each part of this movement.

The WOD is a spicy AMRAP, you will need to pace it according to your capacity so you are at YOUR max speed during this effort. The HPC should be done unbroken to avoid unnecessary deadlifts. The double unders should allow for you to catch your breath.

Tips here – take one deep breath before hitting the hang power clean, so you can do these all unbroken. Establish the weight to something that is a challenge but doable. The double unders allow for you to rest, relatively. Be sure to jump tall, try to stay tall (if you hinge, you’ll shrink your ability to take in air). The rope you need to lay down and pick up neatly every time – place the rope down, so you can easily pick it up and GO.  Same goes for the barbell, if you let it drop as you walk to the rope you’ll be out of position and lose more time.

You own your effort today, let’s go fast.

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!

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.

Strength Complex

Push Press + Jerk

WOD “Graduate”

10 S2OH (155/105) RX+ 205/145
20 Pull ups (5 Bar Muscle ups RX+)
30 Burpees
40 Walking Lunges (20/20)
AMRAP 14

WOD Brief

A heavy complex to get us started allows us to focus our training on moving the bar overhead and pull from our power reserves. The combination of both movements the push press + a jerk must be completed for that set to count. We will take time to get the weight up and then begin working through 6 heavy complexes. You will ultimately lift less than your one rep max for the the jerk, given you are doing a push press first, but as part of our larger training cycle this will build your strength across both movements.

Focus on driving that bar straight up, each and every rep. Split or push jerk is fine. Show control at the top of the lift before dropping it.

The WOD is the Graduate, congrats to Coach Joey for getting it done!

We have a 14 minute AMRAP and start off with a heavy shoulder to overhead bar. Any method is allowed, so long as the bar begins on your shoulders (front rack) and ends with you locked out overhead and full lockout. Scale the weight to your heavy and let’s get these 10 reps.

Pull-ups may be done any style and should be a quick area to chip away the reps (BMU for those RX+).

BURPEES – two feet down, two feet back, jump in the air, arms overhead is a good rep.

Finally 40 walking lunges – knee touches the ground please.

**The graphic is a fun representation of relative motor recruitment by movement, and highlights the potency and source of results found in our programming based on the CrossFit methodology. Source is Charlie Francis with some updates by recent contributors, other sources unknown.**

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!

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.

WOD (repeat, get on the PR board today)

100 cal Row
100 cal Ski
100 cal Bike

POST WOD Strength

Barbell smash, RDL, and MM

WOD Brief

The post-WOD strength is super important today, as we will work specific movement patterns that are massively beneficial, but not easy to incorporate. We’ll get some needed quad release first after this WOD today, and then work into some single leg work and man maker pushups which are excellent for building that upper back (which will allow you to load more weights overhead, whether that load is a barbell, your body inverted, or a reasonably sized human).

Today we repeat a classic endurance check of our energy systems. Everyone moves differently here but the goal is to do your max effort for the movement at hand, knowing you are transitioning to the next station.

The best strategy for any larger efforts is to game the 100s. To maximize your results aim for your lactate threshold, which will allow you to operate at a point where you can maximize power output without a rapid fatigue build-up. Game it up – In the beginning of each movement it’ll be easy to get the first 10-30 calories. When you start checking the calories use a game of 5s and 10s. Meaning – aim for 5 calories at a time, and celebrate mentally when you have hit that goal. As you hit each goal you will accumulate a series of successes, and this will carry you through the deep sets. This is a nuance used by Ironman athletes when they find themselves on the bike and realize they still have 130+ miles to go before they finish.

Some athletes will do well for 82-87% effort, while others can do pulses of 90% down to 75%. Stay in your strengths here. As you go through each station focus on breathing and a rhythm. Focus on your technique and movements – think about how you hands are positioned; where are your wrists; how is the angle of your forearm, etc … Focus on each part of your body from extremities to center and then back out. Doing this will help you maximize your efficiency and frankly will help you work through big chunks of calories without staring at the screen.

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!

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.

Strength

Clean and Jerk

WOD – “Wrecking Balls”

5 rounds for time
18 Wall balls (20/14)
9 C&J (95/65)

WOD Brief

Heavy weight cycling, that is our goal today in the strength skill. Variety is the key to our fitness, and today we will challenge our ability to move heavy weight – this will build on the reps we .have been incorporating in our WOD programming. Goal here is learning to cycle heavier clean and jerks. Think 1.1.1.1.1 not 5 unbroken. Power cleans and push jerks are fine and encouraged

Today’s WOD is a repeat (June 15, 2017) and will show your fitness progression and strength endurance. The wall balls are at a set we should be able to hit in a single block out of the gate. (If 10 wall balls are your max set at the weight – feel free to either scale the wall ball weight or use 2 sets max). The clean and jerks should be JERKS. Promise your triceps and shoulders will be there for you on the wall balls if you do..

We have a great week planned. We have heavy bars, fast bars, full on endurance engine check tomorrow, and all the games.

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!

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.

Note: Schedule change for Saturday, OPEN Gym begins at 10:30am  – Noon

Strength

Heavy Thrusters

WOD – “Sir Francis”

AMRAP 4
25/18 cal Assault Buy in
5 Thrusters 115/ 75
7 Pull ups
Rest 2 min
X 3

WOD Brief

Today we continue to build out our positions and strength. We have seen great PRs these past 4 months and we will continue to mixing WODs and movement specific strength/skill work. Today we get heavy, so take patience to build up weight and then get into heaviest working sets for each round of reps (yes add weight). Go Big today.

The WOD is designed to be done as a sprint out of the gate (90-92% effort), given the calorie buy-in you’ll need to challenge yourself to get off the bike and begin working through rounds of thrusters + pull-ups. This work will be completed in a 4 minute window. The 2 minute rest is enough to catch your breath and perfect for adjusting your strategy for rounds 2 and 3.

When we design workouts with planned rest at 50% less than the work time you will recover partially but not fully. It is designed to help us recover if we went a bit bezerker in the first round or if we were too casual in the bike or couplet.

Since there are only 3 rounds, we need to maximize our effort in each movement – find your breath and move your best at each station.

Please scale and adjust calories, reps, and weights to keep you MOVING. We will not be going softly into the weekend, but in fact with a roar.

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!

Open GYM changes this weekend: Saturday OPEN gym begins at 10:30am. Coach Andy will be working with the AllSouth Team and a workout will be posted on the whiteboard for anyone looking for training aligned with NBK programming calendar. Keep an eye out for Sunday updates.

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.