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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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Swol-licious

8/20/2012

4 Comments

 
EDIT -- LINKS ADDED



Week of 8.20.12


Max Effort Lower (Mon/Tues):
Banded Rack Pull (aka Deadlift off of 2x45lbs plates), bigger band than last week, try and get to the same weight
5-5-3-3-1-1-1

Max Effort Upper (Wed/Thurs):
Pause Bench (with commands) Max Out
5-5-3-3-1-1-1

Dynamic Effort Upper/Lower (Sun 11am):
Speed Sumo DL 10x2 50%1RM
Speed Shoulder Press 10x3 50%1RM

Women's Xtreme Arm Wrestling -- my next sport??
Mo Isom (LSU women's soccer goalie trying out for the football team)
4 Comments

Swole-Liz-Updating-The-Blog-On-Time

8/12/2012

0 Comments

 
Week of 8.12.12:

ME Lower (Mon/Tues):
Rack Pull (Deadlift off 2x45lb plates), same band as last week, 5-5-3-3-1-1-1
Loss of lumbar curve counts as a missed rep

ME Upper (Wed/Thurs):
Deadstop Bench Press 5-5-3-3-1-1-1

DE Upper and Lower (Sun 11am MidCity):
Speed Box Squat, Wide Stance, 10x3 at 60%1RM (or slightly heavier than last week)
Speed Bench Press, 10x3 at 50% 1RM

Congrats to Bradley on surviving appendicitis and getting his Crossfit Level 1 Cert!

The Future of Fitness
Is Your Squat Too Low?
0 Comments

Swole-licious

8/10/2012

1 Comment

 
Week of 8.5.12 (late post)

ME Lower:
Banded Rack Pull (DL off of 2x 45lbs plates)
5-5-5-3-3-3

ME Upper:
Deadstop Bench Press
5-5-5-3-3-3

DE Upper/Lower:
(Sun 11am at MidCity)
Wide stance Box Squat
10x3 at 55% of 1RM Back Squat

7x5 DB Speed Bench, medium weight
1 Comment

    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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