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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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    • Olympic Weightlifting
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Week of 8.5.19-8.11.19

8/6/2019

0 Comments

 
Tuesday 8/6
D/E Upper 
Main
Push Press 5x3 @ 60% + 20% Bands
Acc. 1
Underhand DB Rows 4x10
Acc. 2
Head Down DB Shrups 4x12
Core
Strict GHD Weighted Situps 4x10

Thursday 8/8
M/E Lower 
Main
1 RM Deadlift
Acc. 1
Pin Pulls 8RM (Bar at right below knee)
Core
V-ups 4x15
Finisher
Back Extensions 4x12

Saturday 8/10
M/E Upper 
Main
1 RM Strict Press
Acc. 1
Standing DB Arnold Press 1 arm working 1 arm holding DB 4x8
Core 
Chinese Plank 4x:45
Finisher
Lying Single DB Reverse Flys 3x25/side

Homework
Accumulate 100 Pullups


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0 Comments

Week of 7.26.19-8.1.19

7/30/2019

0 Comments

 
Tuesday 7/30
M/E Lower
Main
2 RM 2" Deficit DL
Acc. 1
Snatch Grip BB Back Extensions 4x8
Core
Single Arm OH Sit ups 4x10/ side
Finisher
100 Lying Banded Hamstring Curls

Thursday 8/1
M/E Upper 
Main
3RM Push Press
Acc. 1
3 Pt. DB Row @45* 3x10
Core
4 sets Hollow Hold :30 Superset Flutter Kicks 8 reps /side
Finisher
Seated Banded Lat Pulldowns 4x20

Saturday 8/3
D/E Lower 
Main
Speed Deadlifts 8x3 @ 65%
Acc. 1 
DB Curtesy Lunge 4x8/side
Acc. 2
Sumo Stiff Legged DLx 4x10
Core
Star Plank 4x :45

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0 Comments

Week of 7.22.19-7-28.19

7/23/2019

0 Comments

 
​Tuesday 7/23
​M/E Upper 
Main
1 RM Z Press
Acc. 1
Chest supported Neutral Grip DB Row 4x10
1 Sec pause at top
Core
Hanging Leg Raises 4x10-15
Finisher
Seated Reverse Flys 4x20

Thursday 7/25
D/E Lower 
Main
Speed Deadlifts 8x2 @ 65%
Acc. 1
GHT Back Extenstions  4x10
(Rounded Back-Glute Focus)
Acc. 2
Banded  Heavy KB Swings 4x15
Core
Plank with Hands on Bands Feet Elevated 4x :45

Saturday 7/27
D/E Upper 
Main
Push Press 5x3 @ 55% + 20% Bands
Acc. 1
Top Set: Add 10% 1x max Reps
Acc. 2
Seated Pin Press Bar set @ Nose Height
Core 
KB Deadbug Crunch 4x15



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Week of 7.15.19- 7.21.19

7/15/2019

0 Comments

 
Tuesday 7/16
D/E Lower

Main Speed Deadlifts 8x2 @ 45% +25% Bands
Acc. 1 Good Mornings Banded to front 4x8 
Acc. 2 Kneeling Squats 4x10
Core Standing Banded Side Bends 4x20/side


Thursday 7/18
D/E Upper


Main Push Press 5x5 @ 50% + 20% Bands
Acc. 1 Top Set: Add 10% 1x max Reps
Acc. 2 Bent Over DB Row Supinate at top 4x10
Core Plank with Shoulder Taps 4x:45 (add wt if able) (try to hit same number of taps each set)

Saturday 7/20
M/E Lower

Main 3 RM GM
Acc. 1 8RM Trap Bar DL
Acc. 2 DB/KB Belt Squat (on Boxes) 4x8
Core V-ups 4x15

Homework 
Accumulate 150 Hip Thrusts
Added band around knees for increased difficulty


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Week of 7.8-7.14

7/3/2019

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Tuesday 7/9
​​D/E Upper 

Main
Push Jerk 5x3 @ 60% + 10% Bands
Acc. 1
Incline Tate Presses 4x10
Acc. 2
Single Arm Cuban Press 4x8/side
Core
Weighted Twists 4x20 (R+L=1rep)

Thursday 7/11
M/E Lower

Main
1 RM Deadlift from 2" Blocks
Acc. 1
Single Leg Landmine RDLs 4x 8/side
Core
Hollow Hold Against Bands 4x:45
Finisher
Belt March Max Bands 3x1 minute

Saturday 7/13
M/E Upper

Main
3RM Push Press
Acc. 1
Drop Set: 70% x Max Reps
Acc. 2
3 Pt. DB Row @45* 3x10
Core
V-ups 4x15
Finisher
​Lying DB Reverse Flys 3x25/side

Homework:
Accumulate 75 dips 
Scale up or down as needed 


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0 Comments

Week of 7.1.19-7.7.19

7/3/2019

0 Comments

 
Tuesday 7/2
D/E Upper

Main
1 RM Strict Press
Acc.
Single Arm 8 RM DB seated press 
Core
Side Mountain Climbers 4x10/side
Finisher
Lying Band Resisted Rear Delt Flys 4x15


Thursday 7/4
No Class:
Happy 4th of July!
'Merica

Saturday 7/6
D/E Lower

Main
Speed Sumo DL 10x1 @ 40% + 25% Bands (30 sec rest)
Acc
Landmine Back Squat 4x8
Acc.
GHR 3x10 (scale)
Core
Banded Plank (elbow) 4x1min



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0 Comments

Week of 5.6- 5.12

5/7/2019

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Tuesday 5/7
D/E Lower 

Main
Speed Pulls 7x2 @ 75%
Acc. 1
8 RM Sumo Stiff Legged DL
Acc. 2
Split Stance BB RDL 3x8/leg
Abs
Hollow Hold 4x:45 (Scale Up: Add wt)

Thursday 5/9
D/E Upper 

Main
Strict Press 5x2 @ 70%
Acc. 1
Strict Pull Ups 3x8 (scale up to Strict C2B)
Acc. 2
Supinated Bent Over BB Row 3x10
Abs
4x10 V-ups superset 4x15 heel taps

Saturday 5/11- New Cycle Starts 
M/E Lower

Main
2RM Back Squat
Acc. 1
Drop Set 70% for 1xMax Reps
Acc. 2
1.25 Hip Bridges 3x10
Abs
Elbow Plank w/ Leg Lift: 30 R leg+ :30 L leg (scale up to lift opp arm)





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Week of 4/29-5/5

4/30/2019

0 Comments

 
​Tuesday 4/30
M/E Lower 

Main: 1 RM Deadlift against 20% Bands
Acc. 1:KB Lateral Box Step Ups 4x8/leg
Abs: Single Arm DB OH Sit Up 4x10/side
Finisher: 100 Leg Curls against Bands

Thursday 5/2
M/E Upper 

Main: 1 RM Push Press
Acc. : 6RM Strict Press
Abs: Banded Plank 4x1 min
Finisher:
3 rounds: 20 Banded Palm Up Pull Aparts, 10 face down windmill + press, 10 scap pushups


Saturday 5/4
Surprise PL Wod

No Homework


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0 Comments

Week of 4/22-4/28

4/23/2019

0 Comments

 

​Tuesday 4/23
M/E Upper

Main: 2 RM Z Press
Acc. 1: Chest Supported Wide Grip BB Row 4x8
Abs: Chinese Plank 4x :45 (scale up to weighted)
Finisher: Seated Banded Tricep Ext. 4x20

Thursday 4/25
D/E Lower 

Main: Speed Pulls 8x2 @ 70%
Acc. 1: Stationary Alt. unilateral Lunge (1 KB)/ side 3x8/side
Acc. 2: BB Tempo RDL 3-1-1 4x8
Abs: KB Standing Side Bends 4x20/ side

Saturday 4/27
D/E Upper 

Main: Strict Press 5x3 @ 65%
Acc. 1: Standing Arnold Press 4x10/arm (two DBs)
Acc. 2: BB Bent over Banded Row 3x10
Abs: Banded Strict GHD Situp 4x10
 

Homework: 

Grip Work Accumulate 10 Minutes 
Pick your Poison: 
Plate Holds, Dead Hang, Towel Dead Hang, etc.



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0 Comments

Week of 4/16- 4/21

4/16/2019

0 Comments

 
Tuesday 4/16
D/E Lower
Main: Speed Pulls from Rack (Bar below knee) 7x3 @ 65%
Acc. 1: Farmers Carry 8RM Box Step Up / Side (all 8 per side)
Acc. 2: Glute Ham Raises 3x10 Scale up or down
Abs: Hanging Leg Raises 4x15 Scale Up with Ankle weights

Thursday 4/18
D/E Upper

Main: Strict Press 5x5 @ 60%
Acc. 1: 45* DB Row 4x8/arm
Acc. 2: Kneeling Diagonal Banded Row 4x12/side 
Abs: Flutter Kicks 4x15 Superset Russian Twists 4x15

Saturday 4/20
M/E Lower

Main: 2 RM Deadlift from 2" Blocks
Acc. 1: 5RM Seated GMs (Box SQ height)​
Abs: Banded Leg Curls 4x20
Finisher: 100 Banded GMs
 

Homework: 
Tate Presses- Accumulate 150


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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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