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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
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July 28th workouts

7/27/2014

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Monday

OLY +
Accumulate 12 muscle-ups and 18 strict HSPU

EMOM 8

evens 40 double under
Odds 12 GHD stiups

Tuesday

Row 1000 x 4

3 minutes rest

Try to maintain pace

+

emom 15 min

1=7 ctb
2=12 hr pushups

3= accumulate :25 L-sit in dip support

Wednesday

OLY + 20 min Z1 run

Friday

OLY + 3 rounds not for time

4 burpee muscle UPS
6 pistols / leg alternating

8 #10 med ball ghd's

Saturday
15 min amrap
Front Squats @ 80% of 1 rm or #185 the lesser  – 3 reps
Rope Climb 15″ – 1 reps
Push Ups – 10 reps







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July 28

7/27/2014

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Weightlifting

Week 6

    • W/U

      • Power Snatch from knee+OHS

        • 3+3x5

    • Work Sets

      • Snatch from knee+pause OHS

        • light x1+3x1

        • mod x1+2x2

        • add weight x1+1x4

    • Squat

      • FS/BS

        • 3/6x6@90% of FS

  • Day 2

    • W/U

      • Power Clean from knee+Power Jerk

        • 3+3x5

    • Work Sets

      • Clean from knee + Pause FS + Pause Jerk

        • light x1+1+1x1

        • mod x1+1+1x2

        • add weight x1+1+1x3

    • Aux

      • Snatch Grip Push Press

        • 3RM

        • -10%x3x2

  • Day 3

    • Work Sets

      • Snatch from Mid Blocks

        • light x3x1

        • mod x2x2

        • add weight x1x4

      • Clean from Mid Blocks

        • light x3x1

        • mod x2x1

        • add weight x1x3

    • Squat

      • FS/BS

        • 3/6x6@94% of Week 6 Day 1

        • Note: Do Day 1 if you missed Monday







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July 21 OLY

7/20/2014

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Week 5

W/U
Power Snatch from knee+OHS
3+3x5
Work Sets


Snatch pull+Snatch from knee
light x1+3x1
mod x1+2x2
add weight x1+1x4


Squat
FS/BS
3/6x6@85% of FS


Day 2
W/U
Power Clean from knee+Power Jerk
3+3x5
Work Sets


Clean Pull+ Clean from knee + Pause Jerk
light x1+2+1x1
mod x1+2+1x2
add weight x1+1+1x3


Aux
Snatch Grip Push Press
3x1 add wt from week 4
-10%x3x2


Day 3

Snatch from High Blocks
light x3x1
mod x2x2
add weight x1x4


Clean from High Blocks
light x3x1
mod x2x1
add weight x1x3


Squat
FS/BS
3/6x6@94% of Week 5 Day 1
Note: Do Day 1 if you missed Monday

















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July 21 trainnig

7/20/2014

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Monday OLY +

Accumulate 10 muscle-ups and 15 strict HSPU

EMOM 8

evens 35 double under
Odds 10 GHD stiups

Tuesday

 Endurance or

Run 1200 x 3

3 minutes rest

Try to maintain pace

+

5 rounds for time

5 CTB pull-ups
10 HR pushups

:15 L sit on paralettes

(if you go to endurance class you can do your metcon while the endurance class does their strength work)

Wednesday

OLY + 25-30 min z1 work, not running


Friday

OLY +

EMOM 12

evens 1-4 muscle-ups (can do bar MU here if you want to try it)

Odds 2-3 pistols/leg (sub box pistols for knee issues *Casey)

Accumulate 2:30 in FLR on rings (top of pushup plank with hollow body)

Saturday

Class at 9AM moving forward

AMRAP 12

3 push press @145

5 ball slams 30-40

Rest 10

5 min amrap

7 HPC @115

7 burpee over bar

































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JULY 14 training

7/13/2014

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Monday
OLY + 
5 rounds 7 ctb pullups (kipping) 7 HSPU (kipping) rest so that all rounds can be unbroken but still for time

Tuesday
Row 
8 rounds
:90 on / :60 off for max meters

5 rounds 7 TTB / 7 kb swings (#70) american rest so that all rounds can be unbroken but still for time

accumulate 10-15 muscle ups 
 
Wednesday
OLY +
30 min z1 run, swim, bike (no row)

Friday
OLY + 
EMOM 14
evens 1-4 muscle ups (bar or ring)-your bigger goat
odds :10-:15 second L-sit 

Saturday
12:00 AMRAP
3 deadlifts #255
6 pistols (can scale with pole or band) workout is an amrap. but deadlifts and pistols should be done for quality over speed)
9 burpee box jumps

Rest 10:00

EMOM until failure 15 burpees






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JULY 14th OLY

7/13/2014

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Week 4
 OLY for this week
  • Day 1
    • W/U
      • Power Snatch from Knee+OHS
        • 3+3x5
    • Work Sets
      • Snatch with pause above knee
        • light x3x1
        • mod x2x2
        • add weight x1x4
    • Squat
      • FS/BS
        • 4/8x5@80% of FS
  • Day 2
    • W/U
      • Power Clean from knee+Power Jerk
        • 3+3x5
    • Work Sets
    • Clean with pause @ knee + Pause Jerk 
    • light x2x1

        • mod x1x2
        • add weight x1x3
    • Aux
      • Snatch Grip Push Press
        • 3x1 heavy
        • -10%x3x2
  • Day 3
    • Work Sets
      • Snatch
        • light x3x1
        • mod x2x2
        • add weight x1x4
      • Clean and Jerk
        • light x2x1
        • mod x1x2
        • add weight x1x3
    • Squat
      • FS/BS
        • 4/8x5@94% of Week 4 Day 1
        • Note: Do Day 1 if you missed Monday

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July 7

7/6/2014

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This week's OLY :


    • W/U

      • Power Snatch from Hip+OHS

        • 3+3x5

    • Work Sets

      • Snatch from hip+pause OHS

        • light x1+3x1

        • mod x1+2x2

        • add weight x1+1x4

    • Squat

      • FS/BS

        • 4/8x5@75% of FS

  • Day 2

    • W/U

      • Power Clean from Hip+Power Jerk

        • 3+3x5

    • Work Sets

      • Clean from Hip + Pause FS + Pause Jerk

        • light x1+1+1x1

        • mod x1+1+1x2

        • add weight x1+1+1x3

    • Aux

      • Snatch Grip Push Press

        • 5RM

        • -10%x5x2

  • Day 3

    • Work Sets

      • Snatch from Low Blocks

        • light x3x1

        • mod x2x2

        • add weight x1x4

      • Clean from Low Blocks

        • light x3x1

        • mod x2x1

        • add weight x1x3

    • Squat

      • FS/BS

        • 4/8x5@94% of Week 3 Day 1

        • Note: Do Day 1 if you missed Monday


Monday

OLY + max strict HSPU in 34"

Tuesday

Endurance class (3 k time trial) + 50 toes to bar for time

Wednesday OLY + 30 min z1

Friday OLY + 1 rm weighted pull up

Saturday

Complete 5 rounds:

45 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT)
Sprint 200 yards

*Rest 3 minutes between rounds.
*Use a 45 lbs plate or empty barbell for overhead walking lunges.
*Back knee has to touch the ground to count as a rep

Rest 10 min

5 rounds

10 ball slams 40-50

40 double unders

Wods can be done in any order






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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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