WOD-News

Strength

Hang Snatch

WOD – “NBK Base I”

2 Muscle ups
4 HSPU
8 KB Snatch / arm (53/35)
20 min AMRAP

WOD Brief

The great part about a hang position is it forgives rushing from the ground in these olympic lifts and allow us to give our body a break from lifting off the ground. Let’s work.

The WOD is an awesome chance to tackle our goats. This is a WOD that has two complex movements – which is an OPPORTUNITY to build your skill, capability, and density if you have these movements as prescribed. Embrace the chance to dig in and work an adjusted movement standard today to hit the stimulus of a longer training that includes explosive movements.

The workout begins with muscle-ups and you need to show yourself in a full hang and locked out overtop to count the rep.

HSPU – kipping is allowed, and these should be scaled by rep count and movement.

Finally kettlebell snatches, push those thumbs through as the KB rotates at the top to avoid banging the wrists. 8 reps for each arm – swap as you like.

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!

Congrats to Woody for all the personal records and accomplishments, you are the winner of our Dapper Community Award w/ Dapper Cuts here in Historic Roswell

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 Squat

WOD – “Black jack”

AMRAP 7
7 Front Squats (135/95) (165/115)
7 TTB

WOD Brief

We continue our strength work today by returning to the squat. The last few months we have been building up progressively in set cycles in the WOD and separate lifts. We should see some big pushes for a new double PR. If you are rested and feeling good – go for it!

The WOD is meant to be FIERCE.

Set yourself up for success here by setting your mind up to accept a higher intensity posture. The barbell is taken from the floor and should be moderate weight relative to your strength for the day. These should all be unbroken reps with 2 deep breaths between each movement.

This will fierce quickly, so find a aggressive pace that you can sustain but not handle a second longer after 7 minutes.

If you choose to wear a belt, merely loosen it for the toes 2 bar, and do not remove it. That will be too costly in time to the point where you’ll see your heart rate lower too much to be a productive training session.

Be Fierce, you are meant to be.

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!

Congrats to Woody for all the personal records and accomplishments, you are the winner of our Dapper Community Award w/ Dapper Cuts here in Historic Roswell

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.

Congrats to Woody for all the personal records and accomplishments, you are the winner of our Dapper Community Award w/ Dapper Cuts here in Historic Roswell

Strength

Sumo Deadlift

WOD – “Rooster claws”

9 Sumo deadlift high pull
35 DU
6 min AMRAP
Rest 3 min

1k Ski for time

WOD Brief

 Sumo deadlifts are going to target your hamstrings and glutes even more because of the wide stance and “stretch” during the pull. This is a chance to really build strength in these positions and an area we have been aggressively progressing towards on our warmups and training these past few months.

Today’s WOD is a full on sprint. The high pulls are meant to be something you can move easily for double the reps if asked to do so fresh – opposite from what we did Monday with the super heavy thrusters. Mind a good strong back and tight core (squeeze that belly button to spine) on these speed movements. Then straight to double unders.

You should be solid for the first two minutes and then the speed will begin to cause fatigue, here is where you can keep the pressure or throttle enough to the 4 minute mark. At that point, you must push yourself to the full on sprint again. Have good technique above all else, as that’ll serve you in efficiency and future strength development.

At the end of the AMRAP, you’ll rest 3 minutes and then DESTROY a 1k ski on the ski erg. This is a huge finisher. Approach this however you like – either pick an aggressive pace you can hold for a 1k, but not much further than that … or hit a strong pace, for the first 250, bring it back a smidge for the next 250, and then begin increasing intensity and power ever 100m, such that the last 150m you are literally giving it everything you have got.

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.

Skill Strength

Vertical Pulling – Ropes and Peg Boards

WOD – “High rise”

5 rounds for time
400m row
3 rope climbs
12 thrusters 135/95

WOD Brief

Vertical pulling is developed and improved through strength and technique that allows us to move either in a pull-up, rope climb, peg board, etc … We’ll spend time today working on our personal goats in this area. If you are doing well on ropes – alternate between peg and rope position work. To begin your journey on the peg board try the following (and more!):

• Scale – the peg board requires bent arm strength, so this is new .. be patient
• Level 1 – place pegs in just above head and then hold a static position with full bent arms, hold for sub-maximal time and release
  • Add an eccentric lowering to full arm extension (simply bend your legs so you can get full range of motion
• Level 2 – Lift yourself to a 90 degree arm angle and move pegs up 1 row, pause, and then bring it down to the starting pegs
  • Add one row higher each successful attempt – walking yourself up and down every row
• Level 3+ travel up peg board ONLY as far up as you can return down (seems obvious but stay in your skill level as you build up strength and comfort)

Use the big crash mat whenever using the peg board, it is there for a reason 😉

OK … the WOD, we are going to crank up the heart rate with a fast row (400m), which is good for a hard row. Then the rope climbs will demand we have efficient and good body weight movements with proper tension + a higher heart rate. The rope climb will be fast as is manageable, but is also your only time to bring down the heart rate. Please do not hold your breath, move quickly while accomplishing each rope climb.

Heavy thrusters – this bar should be tough but you should be able to make the lift unbroken at this weight fresh. This is a challenging bar, so go heavy but keep the intent of this workout without relaxing so much by starring at the bar. Suggest hitting round 1 and 2 as huge sets. Rounds 3-5, think about planned rest with planned rest. 5,4, 3 reps would be good … 4, 3, 3, 2 … Be mindful, every rest requires an extra clean off the ground.

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.

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

WOD Prep

Barbell movement prep and loading

WOD – “Nukes”

8 min Window
1 mile run
Max rep Deadlift (315/205)
Into
10 min Window
1 mile run
Max Rep Power Clean (225/155)
12 Min Window
1 mile Run
Max rep Overhead Squats (135/95)

WOD Brief

HERO WOD today and we have to sprint every run to make it to the barbell for max repetitions in the time that window that is provided for each cap.

At 3, 2, 1 GO … Athletes will have 8 minutes to run 1 mile and then perform maximum deadlifts at a super maximal weight. SCALE the run and WEIGHT as needed to preserve the intention today. For instance, if the fastest you can run our mile is 8 minutes, then please scale it to a shorter distance. To give you at least a chance to perform 7+ reps. If deadlift isn’t a movement you can do today – adjust to another movement that is similar – farmer carry or even a yoke carry could be used if dealing with certain position limitations.

when time expires in the first movement, athletes will IMMEDIATELY move into a 10 minute window .. another mile sprint but now max rep power cleans.

Finally, when time expires a new clock of 12 minutes will be set … athletes will go DIRECTLY into the final mile run and overhead squats.

Check out Crossfit.com if curious on scores. <– 2014 . Here is 2016 scores

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.