Author: Sarah Bryan

WOD 181112:

“White”

5 rounds for time

3 rope climbs

10 TTB

21 OHWL w plate (45)

400m run

WOD Brief:

Today we honor our Veteran’s…the heroes and sheroes that defend our freedom day in and day out. To do so, we are going to do the hero wod “white” as a team. This workout is not for the faint of heart and will require focus, extreme core stability and of course a bit of grit. Rope climbs, to toes to bar to overhead walking lunges means that our grip will get fatigued, so it is import to brace the core appropriately and use active shoulders when aggressively pushing that plate overhead on the lunges. Take some time before wod-ding to warm up and review each movement…thus getting a feel for the fatigue that will creep up on you. Pace yourself, push yourself, and scale yourself as needed.

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

“White” was the first CrossFit female Hero WOD, first posted on crossfit.com as the workout of the day for Tuesday November 8, 2011 (111108).

Box Brief:

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!

NBK gets back on the water with the Atlanta Rowing Club, two more sessions…not to late to join in! November 10, 17, 18 from 11-1

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.

Strength:

Hang snatch + Snatch Complex 

WOD:

“Wodapalooza Qualifier #8”

60 Deadlift (115/85)

45 OHS

30 STOH

WOD Brief:

Strength day! Today we work to establish a working heavy snatch complex: the hang snatch+full squat snatch. As we often like to remind everyone (and ourselves) the snatch is the most technical, most difficult of lifts, so be patient with yourselves and let’s take plenty of time to review the lift and then work up(VIA SMALL JUMPS) to a heavy weight for the day. You can’t beat the snatch – at least not in terms of things we can do with the barbell for developing explosive strength, ridiculous traps, and extreme athleticism.

The conditioning portion today is a lovely little chipper consisting of the deadlift, directly into overhead squats and then finishing us off with shoulder to overhead. The weight on the bar is to remain the same throughout the wod, yet the lifts become increasingly difficult as reps decrease. When approaching this WOD it’s important to not overdo it from the beginning…despite the weight being relatively low for the deadlifts, it does not mean one should knock out all 60 deadlifts in one fell swoop. Let’s plan to break up the reps so that you may stay strong throughout verses blowing up within the first minute and having nothing left by rep 65.  After all, it’s Friday and we’ve crushed it so far this week…let’s finish even stronger!

Box Brief

REFERRAL PROGRAM-Click herefor more information!

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

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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

Videos and media being posted, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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.

11.08.2018

WOD:

“Gunny”

Run 1 mile

50 Push ups

50 Sit ups

Run 1 mile

50 Push ups

50 Sit ups

Run 1 mile

RX=Wear a Vest(20/14) 

WOD Brief:

Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts, so we have a lovely mash-up of the two. Gunny is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin. Today is all about endurance and mental fortitude. Volume is high, so pick scales that’ll allow you to get through it. Let’s get after it NBK!

Box Brief

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

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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

Videos and media being posted, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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.

11.07.2018

Strength:

-Front Squat

-Sumo Deadlift

WOD:

8 Minute Amrap:

8 Front Rack Lunges

8 Toes to Bar

WOD Brief:

Todays class will be strength focused, spending ample time warming up and establish a “soft” one rep max for the front squat and a “soft” five rep max for the SUMO deadlift.  We are not looking for absolute pr’s but rather a working max to build on as these cycles continue.

The sumo deadlift: one of the most underrated/overlooked lifts in our sport. A sumo deadlift is a variation to the more “traditional” conventional deadlift. Sumo receives a lot of slack sometimes because people call them “cheat” deadlifts and “easier to do” than conventional. However, both conventional and sumo have their own pros and cons, so let’s look deeper into them.

Sumo deadlifts are performed with a wide stance, whereas the stance used for conventional is considerably smaller. With this wide stance comes a shorter range of motion for the bar to travel, which consequently means you should be able to pull more in sumo than conventional when you are equally comfortable with them – not on your first time trying sumo. In sumo, some of the stress of the lift is taken off of the back and spread across the quadriceps, whereas in conventional, the majority of the stress is placed on your back when completing the lift.Sumo deadlifts require insane hip mobility and flexibility (thus strengthening those areas tremendously), whereas conventional does not. However, conventional requires considerably more ankle mobility than sumo to get in the proper starting position. Pulling sumo means you will have to spend a lot of time working on your mobility (foam rolling and stretching before and after you lift, even at home, no excuses!) and tweaking your mechanics (feet placement, stance width, sinking down lower, altering how upright your chest is)! So let’s dial this in, learn something new and spend quality time on these lifts today!

8 minute amrap! Yikes, nothing to light up the core and the legs like the simple lunge/ttb couplet. Being that it’s only two exercises with a low rep scheme, we should be able to get MANY of reps in within this 8 minutes. Find a weight that you can move well for the lunges, prepare your grip for the TTB and let’s crush this lunging shenanigans!

Box Brief 

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

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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

Videos and media being posted, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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.

 

11.06.2018

Core:

12 Minute Tabata

Hollow Holds

Side plank

Arch Body Hold 

WOD:

3 minutes Max Cal Row

2 minutes Max Burpee Box Jump Overs (24”/20”)

1 minute Max Plate Ground to Overhead (35/25)

*4 rounds for total reps*

WOD Brief:

After Monday’s strength focused workout with a quick burner…aka Fran, we switch gears today with a longer more aerobic type met-con. How many repetitions can you accumulate within the given time and how well can you hold that pace? Three minutes of rowing is going to require a bit of pacing, it is more efficient to row a strong pace throughout vs blowing it up in the first 30 seconds and being too fatigued to tackle the rest as prescribed! So find a rhythm and pace with all movements and get after it. Simple yet powerful: three minutes of rowing, two minutes of burpee box jump overs and one short minute of plate g2o’s…no rest for four rounds, holy cardio lung gains! Breathing efficiently and keeping your heart rate at a sustainable rate will be key to tackling 24 minutes of heaven today-

Box Brief: 

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

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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

Videos and media being posted, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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.