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  • Home
  • Classes
    • Out of Town Visitors
    • Classes Offered
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  • About
    • About CrossFit NOLA
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    • 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
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Week of 4.21.14

4/22/2014

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New Cycle!

Week of 4.22.14

(No Dynamic Effort/Sunday class)


Tuesday

1) 3x: 10 Paused Goblet Squats, 1 length Bear Crawl

2) Deficit DL (25lbs plates), 3 sec negatives, 6-8x3

3) :30 Back Extension Hold x3

10 Reverse Hyper x3

15 Heavy Fast Goblet Squats (no pause!) x3


Thursday

1) 3x: 10 Scap Pull-ups, 10 Scap Push-ups, 1 Length Burpee Broad Jump

2) Close Grip Bench Press with light bands, 5 sec negative, 10-12x3

3) 20 DB Push Press x3

15 Powell Raise x3

10 3 sec negative Bent over BB Row x3
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Week of 4.8.14

4/8/2014

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Week 4



Lower Body

2-4x5 Rack Pulls from below the Knee


Supplemental:

6x: :30 Hollow Hold

10 RDLs

10 GHD Sit-ups



Upper Body

Seated Overhead Press 4-6x6


Supplemental:

6x:

15 Banded Rows

15 Banded Tricep Ext.

:30 FLR on rings


Dynamic

3x15 DB Push Press, one arm at a time. Rest 1 min between arms, work across not up.

3x10 Paused Bounced Back Squats. Rest 2-3 min between sets, work across not up.


5x:

10 Ball Slams, :30 Back Ext Hold, 10 High Box Jumps, :30 FLR on rings



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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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