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  • Home
  • Classes
    • Out of Town Visitors
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Pricing
    • Gym Rules
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Coaches
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • Member Spotlight
    • CF NOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
    • CFNOLA Gymnastics
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Online Shirt Store
  • Events

OLy meet

4/24/2016

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Monday Oly + 10 min amrap of 5 s2oh 10 dead lifts 15 box jumps 115/75
Tuesday: 400 x 4 rest 2:00 at mile pace, then rest 5 minutes and do 200 x 4 rest 2:00  at 5 sec less than mile pace ex. Mile = 6 round 1 done at 1:30, round 2 done at :40 + 12 min emom 1: 1-2 muscle UPS 2: 4-5 strict HSPU 3: 6-8 pistols
Wednesday: Only + Takata du + 15 min east z1 non running
Friday Oly + mobility and work to a high box jump
Saturday : OLY MEET or 3 attempts at max clean and jerk and snatch



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Oly focus

4/17/2016

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I hope you guys are doing the oly meet.
Mon:
oly + 12 emom evens 8-10 ttb odds 8-10 burpee box jump over.
Tuesday:
5 rounds for time 800 m run 30 kbs 2 pd/1.5 30 pull-ups. This is a hard cap of 40 minutes. Many of you will not finish. I would suggest scaling reps each round to 20 and 20 until you have built the volume of gymnastics, but keep the runs at 800m.
wednesday:
oly + non running z1 20 min
friday oly + muscle up technique work 15-20 min
sat
turkish get up work 12 min then
10 min amrap 20 box jumps 10 thrusters 75/115 20 box jumps 15 thrusters 20 box jumps 20 thrusters 20 box jumps 25 thrusters …..

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WL focus

4/10/2016

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Monday
Oly + 15 min muscle up technique work stay under 35-40 total reps

Tuesday
10 min handstand walk practice
10 min pistol practice
200m run x 10 rest 1:00 keep all paces consistent
18-14-10 dumbbell snatch #55/#40 box jump 24"20"

Wednesday
Oly + 20 min z 1 non running + 10 min shoulder stability exercises

Friday
Oly + max FS
"JT-ummy"
21-15-9
TTB
GHD
AB mat sit up

Saturday
"Double pyramid Helen" + 1 rm jerk from rack






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    Brandon Ecker

    This blog will primarily serve those who wish to compete in CrossFit in some form.




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