Monday: Happy Memorial Day!
Class times 530am, 630am, 730am, noon, 430pm, 530pm
All other classes are canceled. Please check the schedule and sign up on mindbody. If you don't sign up, there may not be a coach there.

Warm Up
15 kettlebell swings
1 length centipede w/pushup
Arm Circle cycle

5 min MOB

Strength:
15 minutes to establish a 1 rep Max Push Press

Skill: Snatch
Burgener Warm up/Bar

WOD: "Randy"
75 Power Snatch 75lb/55lb

In honor of Randy Simmons, 51, a 27 year
LAPD veteran and SWAT team member
who was killed February 6 in the line of
duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Open Gym at CF NOLA 10 am to 11:30 am
Open gym at CF NOLA 504 2 pm to 4 pm

Saturday Team WOD

Warm Up
Leg Swing Cycle
Run 400m/Row 500m
1-length Lunging Pass Thrus
1-length Duck Walk
1-length Bear Crawl
1-length Crab Walk
10 Jump Squats
10 Burpee Push-Ups

Mobility
10 Wall Squats
One Minute Couch Stretch per side
One Minute Front Rack Stretch per side
10 Wall Squats

Workout: Team Almost Air Force WOD
In teams of 2, for time, one barbell per team, one person will always hold a 45/25 plate:
Run 4oom
30 Thrusters 95/65
30 Hang Squat Cleans 95/65
30 Push Jerks 95/65
30 Overhead Squats 95/65
30 Front Squats 95/65
Run 400m
** Every time the plate hits the floor, each teammate must complete 4 burpees.
** Once you begin the thrusters until you finish the front squats, every time the barbell hits the floor, each teammate must complete 4 burpees.
** One teammate can do at most 20 reps of any movement.

Friday

Warm Up:
3 rounds
Row 3 quick pulls, 10 long pulls
5 Burpees

5 Min MOB

GOAT: 15 mins

WOD:
21-15-9
Push Press
Ring Dips (sub pushups)

We are pleased to announce that we will be selling Stronger Faster Healthier brand Pure Whey Protein, Recovery Blend Protein, and Fish Oil.   While we generally recommend that you choose and eat real foods, we realize that many of you will be supplementing with protein shakes as meal replacements and for post workout nutrition.  So we will be providing you with a top of the line protein as a supplement option.  Stronger Faster Healthier protein is derived from grass fed, free range animals and it contains no antibiotics, no hormones, no soy, no gluten and no added carbohydrate.  

Stronger Faster Healthier Super Omega-3 Oil   delivers over 5400 mg of EPA and DHA in two teaspoons.  This means that you can take LESS oil and get MORE benefit!  If you have questions about supplements or fish oil, be sure to ask some of the coaches, we all have different experience and advice for what has worked for us!  Here is a post about some of the ins and outs of fish oil if you are curious.

We have a small stock of these supplements for purchase.

Pure Whey, Chocolate or Vanilla $34.99
Recovery, Chocolate or Vanilla $59.99
Super Omega-3 Fish Oil 10 oz $49.99

Looking for something to do this weekend?  Rachel K is part of a group that is organizing a Sunday Runday.

Details are in the link but show up and go for a 5 or 10k with a group and have some fun!


Thursday

Warm Up:
5 minutes
American KB swing
30 sec on
30 sec off

5 Min MOB

Clean Drills

Strength: Power Cleans
2-2-2-2
70%, 75%, 80%, 85%
Rest 90 secs

WOD: 4 rounds  
8 russian kb swings 1.5/1 pood
12 KTE (sub rollovers)
25 Wall Balls 20/16lb

Wednesday

Warm Up
Run 400
Test: 10 wall Squats

MOB: 5 min
Couch Stretch
Birth Wall
Re-Test: 10 Wall Squats

Strength: Front Squats
2x5, 1x5+

WOD: 3x1 minute rounds (14 minutes)

Box Jump 20"
Burpees
double unders
Deadlift 135/95lb
Rest 1 min

Add total Reps

Joe P. of The Company Burger is gauging interest for  a cooking seminar at TCB.  If this sounds like something you would like to do, post to comments.


The class will go over eating paleo, nutrition mis-conceptions, and  economics in food.
It could be the first class in a series, depending on how it goes.  You will cook chicken stock, make mayo, and learn vinaigrette basics.  Students will leave with stock, mayo, & vinaigrette, along with knowledge & literature to look up.


Tentative date is Tuesday evening, June 12th, cost would be $50 and would last around 2 hours.

Tuesday

Run club 630PM @ Jefferson Playground Track- Sign up on Mindbody..Bring a watch.

Warm Up:

jog 50m, 2 pushups
Sprint 50m, 3 Pushups
jog 50m, 4 pushups
Sprint 50m, 5 pushups

Strength:
3 rounds
Strict Pullups/Dips
10/10

WOD: 

"Annie"
50-40-30-20-10
Double Unders
Sit-ups

First of all, let me say that the Finals and results of the PR challenge was more impressive than I imagined they would be.  I knew people would improve, but I did not know to what extent.  We had 7  men pull 2x bodyweight deadlifts and some ridiculous PR's.  Every single women had a full bodyweight deadlift!   Row times also dropped pretty aggressively and a couple people leaned out a bit!  Ask those who participated, a number of people pushed their limits and did things they did not think they could do.   Aaron Hyatt now has the biggest known deadlift in the gym at 455#,  Alden has the fastest 2k at 6:36.

The winner for overall most improved is Gavin Baker, who during the 5 weeks lost 10 pounds while improving his deadlift 30 pounds, he also dropped his row time dramatically, with consistent improvement in both events.

The winners for overall performance are Josh P and Vil V.  This was scored like the CrossFit OPEN, with each WOD counting as one event (prelim max deadlift, prelim row/deadlift, final max deadlift, final row/deadlift).  1st place was worth 1 point, second worth 2... etc.  All the points were added together, with low score winning

Josh and Vil both demonstrated consistency over all 4 events and won the performance based part.  If you sandbaged the prelims, you could not win this part.

We finished with 14 male and 7 female particpants, we will be awarding prizes to 5 males and 3 females based on the performances.  Gavin will be the big winner with one free month of unlimited gym access.  Cash prizes are listed below.  Give me a day or so to get them all together and I will put them in the cash box for you to pick up.  Ask  a coach to get it for you.

Winners:
Most Improved
Gavin B.   -   One Free Month 
Mitch L. -  $75
Viki C. - $75
Jose B. - $70
Elizabeth F. -$70
Travis L. - $70


Overall Performance
Josh P - $70
Vil V - $70


Tabulated results are below, event 1 and 3 were the max deadlift, scored as ratio of  deadlift/bodyweight.  Event 2 and 4 were the row followed by AMRAP deadlift, the number is your row time adjusted for bodyweight (using concept 2's formula) minus number of deadlifts times 5, the time is listed in seconds.

Congratulations to all who participated!   Stay tuned for PR challenge 12.2 coming in the next couple months...

Monday

Warm Up:
Run 400
15 Jump Squats
3 Wall Climbs

5 min MOB

Strength: Push Press
2x5, 1x5+

WOD: 
"Amanda"
9-7-5
Muscle Ups
Squat Snatch 135/95

Sub CTB Pullups and Ring Dips or Pushups

Open Gym at 540 N Cortez 2:00 pm to 4:30 pm at Midcity