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  • Home
  • Classes
    • Out of Town Visitors
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    • 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
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June 1

5/31/2015

1 Comment

 

Mon: Only + 7 min emom HPC 5@145
Tuesday: A1 weighted pull-ups 2-3 rest :10 A2 10-15 ub kipping rest 3:00 + 800 x 3 rest 1:30 3-4 sec deviation tops + emom 10 evens: pistols 6 3/leg alternate odds : 45 sec hs walk practice
Wednesday oly + 5k cap at 25:00
Friday: oly + 100 wall balls in sets of 20 UB 20/14 10' rest :30
Saturday:

4 rounds 400 m run 20 alt DB snatch #54/35 50 double unders

1 Comment

May 25

5/24/2015

2 Comments

 
Ok, so I haven't heard about any results from anyone over the last 4 weeks.  These workouts have a purpose and a sequence.  You cant just throw an extra cup of milk in a recipe for a cake and expect it to come out the same just because you like milk.  If you are using this blog to "cherry pick" workouts and you are doing fitness for fun, then more power to you.  I hope you find the workouts fun and challenging.  If this is the "program/recipe" you follow then it will work best as a stand alone program and the more compliant you are, the more results you will see.  If you are a serious fitness competitor (would like to compete in local competitions at an Rx'ed level) follow the recipe as best you can and post your results or email them to me so that the program can me molded by your needs.  Here is a breakdown of our focus for the next 4 weeks.  OLY OLY OLY, and STRENGTH!  Here is an example of how to hinder your gains over the next four weeks.  When doing z1 work on Wednesday, amping up the intensity to make it feel like a metcon or possibly adding another conditioning piece.  You cannot get stronger by doing more metcons at a high intensity during a strength cycle, Gymnastics proficiency is also STRENGTH.  To get more specific about the breakdown :

Monday: oly + power pulling endurance, examples of power pulling endurance are: Isabel, grace, Randy, 11.1, 14.1, 12.2 if your Randy score was over 4 minutes you finish dead last in every regional if your Isabel was over 4 minutes last week, you will struggle at local comps in the Rx'ed division


Tuesday: upper body gymnastics and running.  A new CrossFitter asked my what a good number of UB muscle ups would be, my reply, "20". Yes, men and women will have to do muscle UPS, and strict hspu at local comps at the Rx.ed level.  This should be a MAJOR focus.  Gone are the days of no-running in CrossFit.  Your 9 minute mile isn't gonna cut it anymore.  Get good at running and get good at running with proper technique


Wednesday: strength and cardio endurance.  Don't push the damn z1 work.  Also, don't skip it.

Friday: muscular endurance: its a delicate balance to combine this with strength improvement so don't overdo it, but learn to handle the burn

Saturday: higher level skill work (hs walks) and competition type metcons .  Learn to HS walk. 

training
Mon: Only + 7 min EMOM 10 Ps @ #75
Tuesday: 30 muscle UPS for time + 400 x 6 rest 1:30 3-4 sec deviation tops
Wednesday oly + 5 mile assult bike Z1
Friday: oly + 100 wall balls in sets of 10 UB
Saturday: 200 double unders for time + 5 rounds 20 cal 20 box jump overs 24"





2 Comments

May 17

5/17/2015

0 Comments

 

Monday :
oly + Isabel cap at 4 min
Tuesday:
10 ghd 2 muscle ups x5 for time
+
6 rounds

Run 400 m rest 1:30 descend


Wednesday:
oly +
20 m airdyne z1
Friday:
oly +
3 rounds

20 cal row

10 ctb

5 HSPU strict
Saturday:

HS walk practice

100 doubles

50 wallballs

50 double unders

25 wall balls

25 double unders



0 Comments

May 10

5/10/2015

0 Comments

 

Monday :
oly + 100 wall balls must be done in sets of 20 only
Tuesday:
a1 8 ring rows with feet on box res pause 2 sec at topt :30
a2 8 ring dips rest pause 2 sec at bottom :90-2:00 x 5
+
3 rounds

500m row

20 burpees

400m run


Wednesday:
oly +
5 k row at 2:05-2:10/ 500 pace cap at 25 min
Friday:
oly +
10-8-6-4-2

HSPU

CTB
Saturday:

HS walk practice

Build to a medium set of 5 deadlifts in five sets from empty bar


15 min AMRAP

15 box jumps

12 HR push-ups

9 deadlifts #155











0 Comments

    Brandon Ecker

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




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