Monday
Food for Thought: Motivation Monday Carbs can be cool! Carbohydrates play an important role in our key bodily functions including brain function, nutrient absorption, and recovery. Warm Up: 400m Run + 10 Pass Throughs 5 Yoga Push-ups 1 Wall Walk with :10 Nose and Toes Strength/Skill: Push Press + Push Jerk Complex (2+1) x 5 WOD: 400m Run 20 Strict HSPU 400m Run 20 Kipping HSPU 400m Run 20 Push Press (115/75) *15 min Cap Cool Down: 2:00 Prayer PNF 10 Side Lying Windmills
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Saturday
Food for Thought: Ice Breaker Saturday What was the last book, article, or podcast you read/listed to related to health? Warm Up: Tabata Jump Rope + 10 Pass Throughs 10 90/90 Scorpions 10 Quad Thoracic Rotations Strength/Skill: Power Snatch + Overhead Squat + Squat Snatch (1+1+1) x 6 WOD: 3 Rounds: 10 OHS (135/95) 50 Double Unders *7 min Cap Cool Down: 4:00 Soft Tissue Work (foot and lower leg) Friday
Warm Up: 400m Run + 10 Reverse Lunge with Diagonal Stretch 10 Yoga Push-ups 10 Steps/direction of Lateral Moving Plank Strength/Skill: Floor Press 6-8 Reps x 4 Sets WOD: 12 min AMRAP: 200m Run 50' Dumbbell Walking Lunge (2 dumbbells racked) 12 Double Dumbbell Shoulder to OH (50/35) Cool Down: 2:00 Band Distracted Couch Stretch 2:00 Foam Roll Quads Thursday
Warm Up: 4:00 Row Drills + 10 Leg Swings :20 Dead Hang Strength/Skill: 3 Sets: 10 90/90 Hip Switches :30 Lizard Pose/side WOD: Row Intervals 5 Rounds (25:00 Clock): Row :50/Rest :10, Row :40/Rest :20 Row :30/Rest :30 Row :20/Rest :40 Row :10/Rest :50 Cool Down: 2:00 Soft Tissue Forearm 2:00 Frog Pose Wednesday
Warm Up: Tabata Jump Rope + 10 Toe Touch Squats 10 Side Lying Windmill 10 Quad Scap Push-ups Strength/Skill: Back Squat 10 Reps x 3 Sets @ 70% of 1RM WOD: 15 min AMRAP: 20 Push-ups 50 Air Squats Cool Down: 2:00 Couch Stretch 90/90 Pec Stretch Tuesday
Warm Up: 400m Run + 10 Shoulder Extension Pulls 5/5 Scap Pull-ups + Kipping Swings 5 Barbell Strict Press with :10 Hold on Last Rep Strength/Skill: Strict Press 5-5-5-5-5+ (build in load and AMRAP last set) *12 min Cap WOD: 30 Muscle Ups for Time/50 Burpee Pull-ups Cool Down: Soft Tissue Work in the Shoulder, Trap, Pec, Upper Back 4-6 min Monday
Warm Up: Coach Led Dynamic Oly Warm Up Strength/Skill: Build to a heavy Snatch (power or squat) WOD: "Randy" For Time: 75 Power Snatch (75/55) Cool Down: 2:00 Banded Diagonal Pec Stretch 2:00 Pigeon Pose Saturday
Food for Thought: Icebreaker Saturday What fats do you use to cook with? Warm Up: 7 min: 3:00 Row, get on and off the rower at minute 1 and 2 to practice fast transition + 10 Leg Swings 10 Cat/Cows 5/5 scap Pull-ups/Kipping Swings Strength/Skill: 2 Sets: 1:00 Couch/side 1:00 Pigeon side WOD: Open Workout 20 min AMRAP: 14/12 cal Row 10 Dumbbell Hang Clean and Jerk (50/35), must be 5 in a row 8 Toes to Bar Cool Down: 2:00 Lax Ball in Trap 10-15 Prone Press-ups 2021 Goal Post!
We love to set goals (check on your 2020 goals) Please comment to this post with a goal for 2021 and update us on what happened with your 2020 goal! Whether you're hoping to gain a new skill, PR a lift or workout time, or just become more consistent with coming to the gym, let us know so we can help. Feel free to ask any of the coaches for help with goal-setting. Please note, your goal must be a SMART goal as outlined below! Acceptable Goal examples: "complete 200 workouts in 2021" "deadlift 300 lbs by July 2021" "complete all workouts in the 2021 CrossFit Open" Unacceptable Goal: "come to the gym more often" - this does not work because it is not specific or measurable. You could say come to the gym 2 times a week for 6 months, and it would work! Each day you have not commented with your goals, your penalty is as follows: Monday 1/11 - No Goal = 10 burpees Tuesday 1/12 - No Goal = 20 burpees Wednesday 1/13 - No Goal = 30 burpees Thursday 1/14 - No Goal = 40 burpees Friday 1/15 - No Goal = 50 burpees Unless your goal is to do 150 burpees next week, post a goal! It does not have to be crazy, it just has to be something! Friday
Food for Thought: Eye on the Prize Friday A thumb nail size serving of pure fats and oils and a thumb size of fat rich foods (dressings, creams, etc.) is a good measure for serving size. Warm Up: 7 min: 6 Rounds of Tabata Double Unders 10 Reverse Lunges with a Twist 10 Yoga Push-ups 5/5 Wall Squats Strength/Skill: Split Jerk Max WOD: "Karen" For Time: 150 Wall Balls *10 min Cap Cool Down: 3:00 Foam Roll Quads 2 x 5 Thoracic Rotations/side |
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January 2021
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