Author: crossfitnbk

A great way to finish the week out. Focus on clean and explosive movements. the powers (clean & snatch) are meant to be speedy, and the pre-WOD skill work will help pre-activate this movement pattern.

The weight is challenging, but should be something you can handle. Have fun and let’s bring home this great week of training together!

 Box Brief

Practice reserving your spot in class, ask a coach. We will post videos on the simple instruction. This will allow us to ensure we have the right amount of coaches for every class and ensure NBK is serving you in the best manner possible.

How you do anything is how you do everything. Linking heavy back squats with pull ups is a great opportunity to develop strength. Apply the same persistence in the pull-ups as you will coming out of a heavy squat. Focus on good positions in the squat and excellent shapes in the pull-ups. Skip the kip today.

The WOD should be done with a partner who will challenge you. Split the reps evenly, every 10/8 on the assault bike (these are all out sprints, so guys feeling spicy can get their sets done in 12-15 seconds each .. ladies closer to 22). Pull-ups are a full burpee to the ground, jump to the pull-up bar, dead hang, and then perform the pull-up. These are not jumping pull-ups, so be sure to make each rep good – you don’t want to have to drop and perform an extra burpee. Split these in 5s or 10s depending on your abilities.

All athletes must split reps evenly. If you can talk or walk for 10 minutes after this WOD, you didn’t go hard enough.

 Box Brief

Practice reserving your spot in class, ask a coach. We will post videos on the simple instruction. This will allow us to ensure we have the right amount of coaches for every class and ensure NBK is serving you in the best manner possible.

Our strength includes a nice complex of push press and shoulder to overhead. The goal is to get HEAVY across the five programmed sets. Approach each element of our programming (warmup, skills, and WOD) and you’ll accomplish the best results, for you. These are nice little burners to get the heart moving. Scale weight and movements to achieve the stimulus.

 Box Brief

Practice reserving your spot in class, ask a coach. We will post videos on the simple instruction. This will allow us to ensure we have the right amount of coaches for every class and ensure NBK is serving you in the best manner possible.

Today we tackle a simple couplet that allows us to hit these movements fast and aggressive. Toes to bars will accumulate and efficiency here will be key. On the rower, start with a 1/2 1/2 3/4 Full stroke pattern to get the flywheel moving at maximum velocity with least amount of effort. This is developing our ability to move swiftly with low loads, go harder and faster than usual – the finish with only 10 of each will be an all out sprint.

We have set up a midline and strongman effort after the WOD, that work should be done for quality with swiftness in mind. Do better, not more.

 Box Brief

Learning how to reserve your class will begin this week. We will post videos on the simple instruction. This will allow us to ensure we have the right amount of coaches for every class and ensure NBK is serving you in the best manner possible.

After daylight savings time we should all be rested and ready to rock and roll. This perfect couplet should be done with an aggressive attack on the bar. Each rep must be from the ground with no bouncing. You’ll clean the barbell from the ground, receive it, break parallel on every rep, and stand up – that is one good rep. Return the bar to the ground and repeat.

Burpees should be done efficiently and keep a high heart rate. The key to efficient burpees is speed, focusing solely on positions, breathing, and moving. Stay present and move quickly – no other thoughts beyond finishing your burpees, and those larger sets will evaporate quickly.

 Box Brief

DEXA Body Scan + RMR is onsite at NBK  today, ask them in person to get your scans & tests done. They are here to help us get better – anyone can use them (open to our families and friends)

Learning how to reserve your class will begin this week. We will post videos on the simple instruction. This will allow us to ensure we have the right amount of coaches for every class and ensure NBK is serving you in the best manner possible.