Author: Sarah Bryan

11.30.2018

Strength:

Snatch Grip Push Press + 2 Overhead squats x 4 sets

Power Snatch build to heavy single

WOD:

“Randy”

75 Power Snatches for time (75/55)

WOD Brief:

Snatching into the weekend! We continue our snatch grip push press+overhead squat progressions. To restate from prior weeks, this is a great accessory and strength building piece to improve our shoulder strength, snatch technique and overall snatch strength. Four total working sets of one snatch grip push presses into two overhead squats. After we get through this lift we will take time to build to a max power snatch single for the day.

We are picking up the intensity today with “Randy”, in honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty. Strategy: Good technique from the start sets of the tone for “Randy”. Although the weight is light and we can get away with muscling through the first half, that will quickly catch up with us on the back half of this high-rep workout. Using the legs while keeping the arms straight and relaxed allows for the upper body to have gas in the tank for the last 25-30 reps. Breakup strategy is dependent on you. Some may be able to complete big sets. Some may require more breaks. Some may even be able to go unbroken. Here are a few options to think through: my favorite 21-18-15-12-9, 5 sets of 15 or even 5 sets of 10, 8-8-7. Happy Friday friends, have fun, work hard and don’t get sloppy!

Box Brief:

Christmas Party: December 7^that 5:30pm

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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/Sarah. We’ll cross-post it with you.

11.29.2018

“Small”

3 rounds for time

Row 1k

50 burpees

50 box jumps 24/20

Run 800m

WOD Brief:

Hero wod of the week is Small! What a doozy, but will help reduce muscle soreness and break down some of that lactic acid we have built up over the last few days. Let’s break down strategy and go!

Row: Pick a row pace and hold it for the entire workout. Hold your 5K row pace. This wod is not about round 1 or round 2, everything comes down to round 3. Hold your chosen pace on all 3 rounds, especially round 3.

Burpee:   Get off the rower and start burpees. Don’t think about it, just get your chest to the ground and up again. Unbroken with a conservative pace. Remember to breathe and not think. You will want to stop to shake out the legs, don’t, just don’t.

Box Jumps. This is a box jump workout. If your jumps are fast you will make up huge amounts of time. Stepping down or stepping up will slow you down considerably, try jump as much as possible. This workout is long.  Rest on top of the box! Resting on the floor is not suggested because it is tough starting position, it’s much better to resume your jumps from the top of the box instead of the bottom. I can not stress this enough, box jumps will make or break your workout. Push for as many jumps as you can, little to no rest, you will rest on your 800m sprint. Remember you must show control and full extension on every box jump for it to count…don’t short the range of motion, my people!

 Run: as I stated before, the runs are manageable until round 3. On round 3 you will want to walk, DON`T you only have 800m to go. Use the first 200m to get comfortable after the box jumps, and then push the pace till the end. Then high five and rejoice!

Box Brief:

Christmas Party: December 7^that 5:30pm

REFERRAL PROGRAM-Click here!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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/Sarah. We’ll cross-post it with you.

11.28.2018 

Strength:

Low hang clean+full clean+push jerk+split jerk x4 working sets

WOD:

For Time:

42-30-18

Thruster (75/55)

Deadlift (155/105)

WOD Brief:

Today we start off with a hefty little barbell complex, including four lifts per set. Working the clean both from the low hang (reinforces a speedy pull), into a full clean from the floor (reinforces power), into a quick push jerk and then rounding us out with a split jerk. Cardio lifting gains day! Take some time to work to a working weight that you can move WELL for all four lifts today, pick a few things to work on within this complex and execute from there. It may surprise you how well you can move.

Thrusters and deadlifts! A wonderful yet evil pairing…descending reps of both lifts at a light weight. The weight should be something you can move safely in LARGE sets, this is meant to burn and burn fast, so if you can only knock out three at time because it is too heavy…we’ve missed the intent. It’s high rep, high intensity, be smart, move well and let’s go! *This is a retest*

Box Brief:

Christmas Party: December 7^that 5:30pm

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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/Sarah. We’ll cross-post it with you.

11.27.2018 

Strength:

4×3+3 

WOD:

2 minutes ski erg for max distance

1 minute max abmat sit up (scale up to GHD)

1 minute max bar muscle ups

Rest 1 minute and Repeat for 4 Rounds.

WOD Brief:

The Turkish Get Up is a powerful exercise…doing TGU’s build strength, improve shoulder stability and create a rock solid core. They are beautiful to watch when executed correctly, but it’s also a fairly technical exercise and can be extremely frustrating. Patience, my friends, patience. We will spend time reviewing and practicing the movement, but checkout this helpful little video here, and once we work to a challenging weight, we will do 4 sets of 3 reps per arm.

Simple, straightforward, yet challenging aerobic piece today. Yesterday was largely anaerobic and at a sprint pace, today we want to find a balance between that sprint pace and a pace we can hold for the duration of the interval. 2 minutes max effort on the ski-erg can be daunting, but lock in your breathing and find a pace you can hold vs blowing it up and having nothing left by round four…smart athletes win!

Box Brief:

Christmas Party: December 7^that 5:30pm

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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/Sarah. We’ll cross-post it with you.

11.26.2018 

Strength:

Front Squat Wave

5,3,1/5,3,1

Sumo Deadlift

3×8 

WOD:

21-15-9

Calorie Assault Bike

Power clean (115/80)

Double Unders (3x reps) 

WOD Brief:

Swole strength Monday is back! Hopefully by now we are rested, refreshed, fed and ready to rock this week. Starting off with a front squat wave, increasing in weight as we decrease in reps. The single should be very heavy, upwards of 90% but not a one rep max or to failure in anyway! After this we have our fourth week of sumo deadlifts, still fairly high in reps so the weight should something you can move safely for all eight reps in all three sets.

The conditioning piece is absolutely a lung burner. Starting any conditioning piece on an assault bike will certainly light up the entire body from the beginning, a classic rep scheme of 21-15-9 assault bike and moderately heavy power cleans, with 3x the amount of dubs after each set. OUCH MY FRIENDS, OUCH! However it will be short, it will be sweet, and for the rest of the day you will feel invincible. Welcome back, team!

 

Box Brief:

Christmas Party: December 7^that 5:30pm

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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/Sarah. We’ll cross-post it with you.