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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
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Sept 30th

9/29/2013

0 Comments

 
MondayA. BS 3 sec neg
; 50% 1RM x 7 reps, 
60% 1RM x 6 reps, 
70% 1RM x 5 reps; 
rest short b/t sets around 90 seconds
B. emom - 20 min
odd - squat clean TnG x 3 - 65% 1RM
even - 8 kipping HSPU scale HSPU to 4 or 6 try to keep all rounds even 
+
for time:
50 m hi prowler moderate
25 m HS walk/25 shoulder touches
50 m hi prowler moderate
25 m HS walk/25 shoulder touches
50 m hi prowler moderate

Should have at least 15' HS walk to do it in the wod.  That's roughly 4m.  If you can't use a prowler you can drag a slet or do 10 cal airdyne

Tuesday
A. emom - 16 min
odd - HPC x 2 moderate weight work up around set 4 and 5 and bring weight back down ex. 155-175-195-195-175-155-145
even - 7 T2B
B. emom - 16 min
odd -  5 DL TnG moderate same loads throughout ex. 275-275-275...
even - 7 ring dips kipping
C. emom - 16 min
odd - KBS russian tough x 10 (28k-36k)
even - 10 burpees AFAP

Thursday
As many rounds in 12 min @ 80-90%:
1 RC - 15'
5 wall walks
2 TGU/arm (20k-24k)
 
rest walk 6 min
 
As many rounds in 12 min @ 80-90%:
3 high box jump - step down ("30-"40)
3 burpee ring MU
amrap unbroken DU's

Friday
A. BS with variable resistance - 10 sets of 3 @ 20X1; rest 45 sec - bands or chains
B. OHS @ 42X1; build to a moderate triple in 5 sets
C. EMOM - 8 min - 8 CTB chin ups scale to 6 or 4
D. EMOM - 12 min
odd - 6 tough KB snatch R (20k-28k)
even - 6 tough KB snatch L (20k-28K)

Saturday
A. HPS off high blocks - build to a tough single in 10 min
B. Sn Gr DL ; 2-3 x 4; rest 3 min
+
5 sets - DIFFERENT order per set: (keep order the same and start each set with the next movement)
ex. Row 1st in set 1, thrusters 1st in set 2, du 1st in set 3 ect...
[row 500 m, 15 thrusters - 95/65#, 55 DU's, 20 wall balls - 20/14# to 10 ft, 20 push ups HR]
rest 3:30 b/t sets



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Testing

9/22/2013

17 Comments

 
There will be some testing this week.  You guys should post your scores this week for sure.
Monday
A. BS - build to a tough single in 15 min
+
30 reps for time:
CJ - 135/95#

Tuesday
A. emom - 20 min
odd - PC TnG - 60% 1RM x 3
even - HS hold/wall in 20 sec
B. emom - 20 min
odd - PS TnG - 58% 1RM x 4
even - 7 CTB chin ups

Thursday
Test day
10 rounds for time:
Row 500 m
15 burpees

Friday
A. Power Clean - build to a 1RM in 8 min
rest EXACTLY 2 min
B. Power Clean - 90% amrap of part A in 8 min
rest EXACTLY 10 min

C. Tabata Ring DIps :20/:10 8 rounds FULL extension and elbow above the shoulder at the bottom

Saturday
As many rounds in 15 minutes:
15 wall balls - 20/14# to 10ft
12 T2B
9 kbs - 1.5/1pd
 
Notes:
- record time EVERY 2 ROUNDS
-VERTICAL kb swing!
-Open standard TtB
17 Comments

Cleaning policy

9/22/2013

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This week there has been a lot of chalk writing all over the gym floor at both mid city and uptown. We have never actually allowed this as It makes it extremely difficult for our janitorial staff to do their already lengthy cleaning job. 
 If you are strong enough to use the 65 and 45 pound plates, you are probably strong enough to put these back.The same goes for the 32kg kettlebells. 
Also, there is a giant garbage can next to the water machine. The green disposable cups provided can be placed there instead of accumulating on top of the equipment. Please be respectful by cleaning up after yourselves.
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Sept 16 

9/15/2013

1 Comment

 
MondayA. BS 3 sec neg; 4-5 x 2; rest 2 min
B. BS @ 3 sec neg; 2-3 x 2; rest 3 min
add weight each set
C. CJ - 80% 1RM - emom x 1 - 10 min
+
5 sets:
20 DU's
10 PP TnG
15 unbroken CTB chin ups
rest walk 2:30 b/t sets

if you can attend OLY class skip A, B, and C.

Tuesday
3 sets @ 90%:
5 TnG DL tough (perfect back)
AD sprint 20 sec
rest walk 3 min b/t sets
+
3 sets @ 95%:
5 HPC TnG moderate 135-185
Row sprint 20 sec
rest walk 3 min b/t sets
+
3 sets @ 100%:
5 PC TnG 95-145
AD sprint 15 sec
walk rest 3 min b/t sets

Thursday
9 rounds for time:
11 "Cals" (burpee/slamball)  #30-#40 can use a #30 wall ball
11 burpees
11 over the box jumps "30 (must touch on top)

Friday
A. BS - 70% of part B on Monday - 2 reps emom @ 2 sec neg - 8 min
B. Hang Squat Clean - 8 min build to a tough-ish single
+
5,4,3,2,1:
Rope Climb 15'
Close grip Bench Press BWT
BJ - 30/36"
Hang Squat Clean - 80% part B or 75% of 1RM

if you can attend oly, skip A and B

Saturday
Row 500 m @ 95%
rest 90 sec
Row 500 m @ 100%
rest on the rower!
 
rest 20 min 
 
for time:
20 burpee bar muscle ups (sub ring muscle ups or CTB pullups)
40 KBS - 32 kg
60 pull ups



1 Comment

Thursday, Friday, Saturday

9/11/2013

1 Comment

 
Thursday
AD - 10 sec sprint
rest walk 3 min x 3
+
AD 30 sec @ 300FY pace
walk rest 30 sec x 5
+
10 min max cals AD

Friday

OLY class (should be your first option here) 

if you cannot make OLY then do A and B + the row intervals
A. Hang Power Snatch - 1 emom tough - 12 min
B. PC TnG - emom - 64% 1RM - 3 reps - 12 min
+
Row 60 sec max effort
rest walk 8 min b/t sets x 3

Saturday
A. OHS - build to a 15RM - max 4 sets in 30 min (include warm up each set leading to the max set of 15 does not have to be 15 reps
 

rest as needed
 
for reps:
1 min amrap burpee bar muscle ups (sub ring muscle ups or CTB pullups) bar should be 10"-1' over your reach 
1 min max distance HS walk (sub shoulder touches against the wall) 
1 min max DU's
rest walk 2 min x 3

*minimum of 5 reps on the first exercise if you cant do 5 reps in 1 minute scale 

1 Comment

Week of Sept 9

9/8/2013

0 Comments

 
Monday

A. Back Squat 3 sec neg. 1 sec pause at top build to a moderately tough double in 10 min
 
rest 3 min
 
10 min @ 80-90%:
3 wall walks
TGU x 3/arm - 1.5/1 pd (scale down for form)
3 bar muscle ups (sub 3 CTB pullups and 3 ring muscle ups)
3 BJ's - 32-40" - step down
 
rest 5 min
 
15,12,9,6 @ 100%:
PushPress - 135#/85#
CTB chin ups

Tuesday
A. tall clean - 5 sets of 2; rest 1 min
B. hang squat clean - build to a tough triple in 10 min - mid thigh pause
C. heavy 1 arm db row 3 sec neg; 4-5/arm x 3 sets; rest 1 min b/t arms
+
Row 200 m @ 80%
Row 200 m @ 85%
Row 200 m @ 90%
Row 400 m @ 50%
Row 200 m @ 90%
Row 200 m @ 85%
Row 200 m @ 80%
0 Comments

Week of September 1st

9/1/2013

0 Comments

 
The training this week should be pretty fun.  There are 5 opportunities to get coached on your programming this week.  Monday=class wod, Tuesday=endurance class, Thursday=competitors, Friday=oly, Saturday competitors again.  Try to take advantage of the opportunities this week to get eyes on you and train in a   high energy environment.  Also, congrats to Alyse, Ben, Mark, Heather, Ashley (powerlifting and olympic lifting), JP(recently), and Jason, (adds his own oly)  who have been following the programming and performed very well this weekend.
Monday
Hotshots 19 WOD
6 rounds for time
19 power cleans #135
7 strict pullups
400m run

Tuesday

endurance class 

or

Row 1K @ 80-90% effort
rest walk 5 min
AD 30 sec @ 90% AER
walk rest 30 sec x 20 sets
rest walk 5 min
Row 1K @ 80-90% effort

please do not attempt to do this wod during any class times uptown or at mid city, if you must go during class times, sub an 800m run for the rows and keep the airdyne




Thursday
A. BS @ 4 sec neg, 1 sec pause between reps; 10,8,6,4,2; rest 3-5 min increase weight
B. EMOM - 10 min
odd - PC x 1/PP x 4 TnG moderate
even - amrap chest to bar pull ups in 20 sec (protect your hands you have pullups tomorrow)
+
10 min @ 80%:
TGU x 2/arm moderate
free HS 20 sec accumulation
rest walk 3 min

10 min @ 80%:
10 ball slams - 30-40# (ball slam starts grabbing the ball from the bottom in a full squat, bringing it to full extension over head and slamming to the ground)
3  bar muscle up cluster (1.1.1) you don't have to take mandatory rest but you have to do singles
10 wall balls 

Friday
A. Snatch Balance - 1,1,1,1,1; rest 2-3 min
B. OHS @ 2010; 15,15,15; rest 3 min
C. AMRAP CTB strict chin ups in 7 min
D. Plate OH walking lunges - 20 continuous steps; rest 1 min x 3

if you can attend oly skip A and B 

Saturday
A. clean grip DL - build fast for a moderate single
rest EXACTLY 5 min
5 sets for times 
10 DL - 70% part A
21 Wall Balls - 20#/14# to 10 ft
10 HSPU
(rest walk 90 sec)
rest EXACTLY 5 min (6 and 1/2 total minutes)
1 set amrap CTB chin ups

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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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