Author: Sarah Bryan

11.05.2018

Strength:

Week 1 Day 1:

Hang Clean+Squat Clean

*work up to a heavy complex*

Metcon:

“Fran”

21-15-9

Thruster

Pull up

WOD Brief:

Here it is guys, the start of a new strength and met-con cycle! We will spend the majority of class today on the strength portion, taking plenty of time to find a heavy hang clean+clean complex. The purpose of oly complexes is to segment portions of the base lift, the clean, so you can focus on certain aspects. The hang position is great for working on the explosive second pull, starting with the bar above the knee, you now loose some of the bar speed generated by pulling from the floor. That means you have to be fast squatting under the bar in order to catch it.  There’s a little something for everyone in this complex. Whether you shorten your pull or hip extension or have trouble squatting under the bar to make the catch, you’ll get a chance to focus on it. We say work to a “heavy complex” for the lift today, but don’t let your desire to move heavy weight override the need for technical proficiency…ever.

And for the met-con we have the benchmark of all benchmarks, “FRAN!” Fran is crossfit’s 100m sprint. It’s a measure of fitness and a benchmark that can be monitored over time to record an increase in power. As crossfitters, whether new or experienced our Fran time may be well over 10 minutes, and that’s okay…as we stick with this new cycle, the idea is that two months from now, we shave minutes off that time. Therein lies the beauty of the workout. How much faster can you perform these same movements over these same rep schemes from Day 1 to Day 61? Pro tip: proceed with caution, have a plan, and thinking, “it’s light, I can do it all unbroken”…is a lie.

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.

11.02.2018

Strength:

Front Squats

6-4-2

*rest 2 minutes between sets/build in weight*

Metcon:

“9vs9-Straight Ballin”

AMRAP 9

9 wall balls (20/14)

9 burpees

*rest 2*

AMRAP 9

9 med ball cleans (20/14)

29 DU 

WOD Brief:

Front squat Friday is back! We start off today with some heavy, ascending in weight front squats. Front squats facilitate awesome core strength and have incredible carry over into other strength movements – not just strength-wise, but in terms of position and mechanics too… we’ve found that when we treat front squats with reverence, they pay me back in kind, and everything from our deadlifts to our pull up numbers go up. So let’s dig deep, drive our elbows up, brace our cores, and SQUAT!

The metcon today is a simple 9-minute couplet…simple however, is NOT easy. We have two 9 minute amraps separated by 2 short minutes of rest. First we pair wall balls and burpees, and next we pair medicine ball squat cleans and double-unders. With the reps being low (relatively), the workout ought to be done unbroken and at a challenging weight, your legs and your lungs will burn, but 9 minutes is only 9 minutes! Find a pace you can stick with, take as little rest as possible, dial in your breathing along with your pace and crush it!

Box Brief: 

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

Starry Night is Saturday! Let’s fight for a cure together!  NBK Starry Night

NBK gets 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.

11.01.2018

Metcon:

“Blame it on the Butterfingers”

3 rounds:

250m Ski

50’ Sandbag carry

8 Ring Dips

2 rounds:

500m Ski

100’ Sandbag carry

12 Ring Dips

1 round:

1k Ski

200’ Sandbag carry

24 Ring Dips

WOD Brief:

Today will be a much-needed reprieve from the heavy lifting we have crushed this week…and will also do a number to any extra chocolaty goodness we endured yesterday. Three simple movements that will test our endurance both mentally, muscularly and physically.

As the rounds decrease the rep scheme increases, thus we will go from more of a max effort sprint pace at the beginning, to a more sustainable effort towards the end. To be efficient on the ski, it is important to remember to extend through the hips and open up fully in the recovery phase so that each pull can be of maximum balance and power. The sandbag carries are where we need to slow down our breathing by taking deeper breaths, fully engage the core and glutes and just move. And finally, the ring dip, again bracing our midline, keeping the rings close to our body, pushing our chest forward, and keeping our elbows back while we lower down for each rep is imperative for maximum efficiency here. No rest between rounds, a true grinder, let’s get after it NBK! November is here!

Box Brief 

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

Starry Night is this Saturday! A great event for a great cause sign up here: NBK Starry Night

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.

10.31.2018

Strength/skill:

5 Turkish Get Ups(Per arm)

10 Kettle-bell walking lunges (per leg)

Metcon:

“Do it for the Candy”

4 Rounds for Time:

15 Deadlifts (185/135)

25 Cal Row

75 Double Unders

WOD Brief:

We start off the day pairing the Turkish get up(tgu) and some heavy lunges for strength and skill…the tgu isn’t something we get to train often, so we will spend some time on the movement’s technicalities. The Turkish Get-Up is traditionally done with a kettle-bell, but it can be done with dumbbells, sandbags, barbells, and even a fellow human…Legend has it that when old-time strongmen were asked to take on an apprentice, they would send the applicant away, telling him not to return until he could perform one Turkish get-up using a 100-pound weight. It is also believed that ancient wrestlers in Turkey invented the get-up to prepare for their grueling competitions. History also reports that Russian soldiers used kettle-bells to prepare for war. It made them strong and provided them with the endurance they needed for battle. Regardless of where the Turkish Get-Up originated, it is often neglected or dismissed by people who do not understand what it can do for our body. Our advice: Slow down, Breathe, Practice bodyweight only, then maybe try a shoe on top of a closed fist, next a light load (start using a kettlebell here). Then when you’re ready, go heavy!

The metcon today is a mid-length workout that will light up our posterior chains, remind us of the GHD’s we did Monday and give us a run for our money. Let’s push hard, but try and hold a consistent pace throughout…aka do not come out too hot and feel near death by round 3. Deadlifts, rowing and some double unders, classic. Let’s get sweaty and do it for the M&M’s and Reece’s tonight! 

Box Brief: 

Halloween! Dress up-best costume of the day wins some goodness!

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

Starry Night! A great event for a great cause sign up here: NBK Starry Night

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.

10.30.2018

Strength:

The Thruster 

Metcon:

“It’s only a Minute”

1 min Thrusters (75/55)

:30 rest

1 min Pull ups

:30 rest

1 min Burpees

2 min rest

X4 sets

*Each set should be treated as an all out effort*

WOD Brief:

Thruster Tuesday, my friends! We start off today by taking some time to work to a max thruster…how heavy can we go? The thruster is the king of a full body, full intensity lift and can be a great asset to our training regimen. After Monday’s squat cleans, it may take a little bit to get going, but stick with it, use those hips and let’s thrust!

The metcon is very straightforward: 1 minute of thrusters, pull-ups and burpees. Let’s see how consistent we can stay, how hard we can push, and how well we can adapt and recover. Breathing properly and efficiently will be crucial here. Today we are training strength, power, speed. stamina, flexibility, coordination, balance, accuracy, agility and recovery. 

Box Brief:

Halloween is Wednesday! Dress up-best costume of the day wins some goodness!

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

Starry Night! A great event for a great cause sign up here: NBK Starry Night

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.