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  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • 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
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events

Week 10.14.19

10/17/2019

0 Comments

 
Tuesday 10/15
M/E Lower 
Main
3x1 @ 90 % DL
Acc.
BB RDL Tempo 3-1-1 3x8
Core
Landmine BB Oblique Twists 4x15 (L+R)
Finisher
100 Banded GMs

Thursday 10/17​
M/E Upper 
Main
2RM Dead Press 2" above Chest
Acc. 1
Single Arm- 2 DB 8RM Neutral Grip BP
Acc. 2
BB Skull Crushers 3x8
Core
Chinese Plank 4x:45-1:00

Saturday 10/19
D/E Lower 
Main
Deadlifts @ 50% +15% Bands 9x3
Acc. 1
BB FR Reverse Lunge 4x6/leg 
Acc. 2
Banded Hip Bridges 4x10
Core
Max Weighted Sorenson Hold 4x:45


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Week of 10.8.19

10/8/2019

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​Tuesday 10/8

M/E Upper 
Main
1 RM Floor Press
Acc. 1
8RM Strict Press (8RM BB Row)
Core
Banded Plank 4x1 min
Finisher
3 rounds: 30 Banded Face Pulls, 30 windmills

Thursday 10/10- Class Cancelled-Use Open Gym
D/E Lower
Main
8x2 Deadlifts @75% (:30 sec rest)
Acc. 1
Snatch Grip Back Extensions 4x8 (building)
Acc. 2
Anderson Good Mornings 4x6
Core
Weighted Russian Twists 4x15
Superset: 4x15 Flutter Kicks

Saturday 10/12- Class Cancelled-Use Open Gym
Main
Bench Press 10x3 @50% + 20% chains
(5 med 5 wide)
Acc. 1
Close Grip Dead Press (Last 6"/ Lockout) 4x6
Acc. 2
Tate Presses 4x10 (building)
Core
Banded Plank 4x1 min

Homework
5 minutes shoulder recovery each day

​



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Week of 10.1.19

10/3/2019

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Tuesday 10/1
D/E Lower 
Main
10x2 Deadlifts @70% (:30 sec rest)
Acc. 1
Box Step Up + Lunge FR DB 3x6/leg
Acc. 2
2" Deficit Single Leg RDL 3x6/leg
Core
Hanging Leg Raises 4x 12 (add wt if able)


Thursday 10/3
D/E Upper
Main
Bench Press 10x3 @45% + 20% chains
(5 med 5 wide)
Acc. 1
Snatch Grip Flat Row 4x8
Acc. 2
1/2 Kneeling Arnold Press 3x10/ arm
Core
Hi to Lo Planks 4x:45 (constantly moving)

Saturday 
M/E Lower
Main
1RM Rack Pull
Acc. 1
8RM Single Arm Suitcase DL
Core
Face Up GHD Banded Oblique Twists 4x20/side
Finisher
Empty BB Banded to Front Good Mornings 3x20

Homework: Accumulate 150 situps

​


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Week of 9.23.19

9/23/2019

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​Tuesday 9/24
M/E Lower 
Main
1RM Back Squat
Acc. 1
Good Mornings 4x8 
Core
V-ups 4x15
Finisher
100 Banded Leg Curls

Thursday 9/26
M/E Upper 
Main
1RM Bench Press
Acc. 1
Banded Plate Row 4x15
Acc. 2
Alt Bicep Curls 3x10/arm
Superset
Lateral Raises 3x15
Core
Hollow Hold 3x1:00
Superset
Russian Twists 3x15

Saturday 9/28
WOD Day
Strength: 10-9-8-7-6-5-4-3-2-1 Squat
(@ 50% of 1RM) Unbroken Reps

WOD:
4 Rounds for Time:
5 BB Bent Over Row (95/75#)
10 Hang Cleans
20 Abmat Situps
30 American KBS (20/12kg)
40 FR Lunges (1KB)

Homework:
Accumulate 5 minutes of stretching per day 

​
​
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Week of 9.17.19

9/17/2019

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Tuesday 9/17
D/E Lower
Main
Back Squat 7x3 @ 60% + 25% Chains
Acc. 1
Max Set: Increase 10 # 1x Max Reps
Acc. 2
BB Backloaded Split Squats 4x8/leg
Core
Face Up GHD Plank 4x:40

Thursday 9/19
D/E Upper
Main
Close Grip Bench Press 8x2 @70%
Acc. 1
Bradford Press 4x15
Acc. 2
Pushups 3x Max Reps (Scale Up to 60% 1 RM PU) 
Core
Banded GHD Situp 4x15

Saturday 9/21
Class Cancelled

Homework:
Accum. 100-150 push-ups



​

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Week of 9.10.19

9/17/2019

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Tuesday 9/10
M/E Lower 
Main
1RM Front Squat w/ 20% chains
Acc. 1
Glute Ham Raises 4x8 Scale up or down
Core
Chinese Plank 4x :45 (scale up to weighted)
Finisher
Glute Squeezes 4x20

Thursday 9/12
M/E Upper
Main
1RM Floor Press 
Acc.
Top 1/3 ROM BP 3 RM
Core
Single Arm DB OH Sit Up
Finisher
2 rounds:
30 Face Up Reverse Flys,
30 windmills,
20 scap pushups

Saturday 9/14
 Class Cancelled for Granite Games Throwdown Event


​


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Week of 9.2.19

9/2/2019

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Tuesday 9/3
M/E Upper 
Main
3RM Bench Press
Accessory
8RM JM Press off Pins (set at chin)
Core
Weighted Twists 4x15 Heavy
Finisher
4x25 Single Arm Lying Reverse Flys

Thursday 9/5
Main
Back Squat 8x3 @ 55% + 25% Chains
Top Set
1x8 @ 65% +20#

Accessory
BB Back Racked Stationary Lunges 3x10/side
Core
Flutter Kicks 4x15

Saturday 9/7
Main
Bench 60% against 15% bands 9x3 alt grip. Close to mid to wide
Acc. 1
Bench 75% No Bands 3x3 at wide
Acc. 2
Banded Barbell Row 4x8
Core
Plank :30 front +:30 left + :30 right
(1:1 Work Rest Ratio)

Homework:
Accumulate 150 banded hip bridges




0 Comments

Week of 8.26.19

8/26/2019

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Tuesday 8.27
D/E Lower 
Main
Back Squats 9x3 50% +25% chains
Acc. 1
Max Set: Increase 10 # 1x Max Reps
Acc. 2
Goblet Cossack Squats 4x8/side
Core
Hollow Rocks 4x20

Thursday 8.29
D/E Upper 
Main
Bench 55% against 15% bands 9x3 alt grip. Close to mid to wide
Acc. 1
Bench 70% same bands 3x3 at wide
Acc. 2
3 point Single Arm KB Row 4x8/side
Core
Star Plank 4 x 1min

Saturday 8.31
M/E Lower 
Main
3RM Back Squat w/ 20% chains
Acc. 1
KB FR Box Step Ups 4x8/leg
Core
Banded Dead Bug 4x20/side
Finisher
Banded Back Extensions 4x15


​

0 Comments

Week of 8.19.19

8/20/2019

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Tuesday 8.20.19
D/E Upper 
Main
Bench 50% against 15% bands 9x3 alt grip. Close to mid to wide
Acc. 1
Bench 65% same bands 3x3 at wide
Acc. 2
Incline DB bench press 4x8
Palms facing out
Core
Hanging Leg Raises 4x15

Thursday 8.22.19 
M/E Lower 
Main
3RM Front Squat w/ Bands to Front
Acc. 1
Anderson GM 4x10
Core
Chinese Plank 4x :45 (scale up to weighted)
Finisher
100 Banded Leg Ext

Saturday 8.24.19 
M/E Upper 
Main
1 RM Dead Press 1" Above Chest
Acc. 1
Landmine Row 8RM
(Pick one handle and stick with it)
Acc. 2
KB Skull Crushers 3x10
Core
Abmat/GHD Weighted Sit-ups 4x15
Finisher
DB Tate Presses 4x20





​
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Week of 8.12.19

8/13/2019

0 Comments

 
Tuesday 8/13
M/E Lower 
Main
1RM Back Squat
Acc. 1
Bulgarian Split Squats (1) KB Front Racked 4x10/side
Core
Banded Elbow Plank 4x 1min
Finisher
Single Leg GHD Back Ext. 4x10/leg

Thursday 8/15
M/E Upper 
Main1
RM Bench Press
Acc. 1
8RM Pin Press 1/2 ROM 
Core
BBOH Sit-ups 4x10
Finisher
Banded Pull Aparts Acc. 200

Saturday 8/17
D/E Lower 
Main
Back Squats 5x5 @ 60%
Acc. 1
Max Set: Start at 65% 1x Max Reps
Acc. 2
Anderson Front Squat 4x12 
Core
Face Up GHD Banded Twists 4x20
Finisher
Sorenson Hold Wtd. 4x :45

Homework:
Accum. 100 wide grip push ups

​

​

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    CFNOLA Powerlifting

    Powerlifting Coach:
    Kate Sotolongo
    kssoto3@gmail.com

    Tues. 6 pm Cortez St.
    Thurs. 6 pm Cortez St. 
    Saturday 9 am Cortez St.

    We utilize the CrossFit HQ endorsed, Conjugate Method for our programming. 

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