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    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
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110617

6/16/2011

 
Friday

CrossFit NOLA is closed. 

Do this WOD at a track. If you choose to drive to the gym, the 1000m mark runs from the garage door to Carrollton. Turn right. Go to Maple Street. Cross Maple street to other side and turn around and run back. On a track 1000m is 2 and a half  laps.

Warm UP:
Run 400

then do the following stretches:
Samson Stretch: Lunge forward for about 20 lunges and raise arms overhead. Hold each lunge for about 2 secs.

Run with high knees for a short distance

Kick Butts, either walking pace or jog (just like it sounds...kick your butt)

Frankensteins, Kick as high as you can your opposite leg to opposite arm for about 15 kicks

Then: For 1 lap (400m), Jog the curves and sprint the straightaways (so alternate 100m jog, 100m sprint)

Do any other stretches you can remember if you were paying attention in class.

WOD:
3 rounds

1000m Run (2 and 1/2 laps)
3 minute rest (exactly)

Wear a watch if you have one and try to pace yourself for each 400( 1 lap). Try to be aware of how fast you are running.
Try to descend your rounds. For example: 4:05, 4:04, 4:03 Try to get even 1 second faster each round.

Post your rounds to comments. We want to know how you are doing!!!! Call a friend and go together to the track!

There is a track close to the gym on Leonidas and Claiborne.
There is also a track on River Road at Jefferson Playground.




Elana Klinger
6/16/2011 10:01:21 am

Team CrossFit NOLA: Have a safe trip and stay hydrated. Wishing you all a good, injury-free competition. Have fun!

Eric
6/16/2011 12:21:24 pm

Hi everyone! You can keep track of everyone's progress on the widget on the right. I will also post updates here on the comments as events happen. Pictures and videos at the end of each day.

The first WOD starts around 10AM tomorrow so I'll have an update then!

GO TEAM CROSSFIT NOLA!!

Rae
6/16/2011 12:46:54 pm

Thanks for your support! Means a lot to us. (And Elana, that was a perfect wish for everyone).

Eric
6/16/2011 11:46:35 pm

Andrea, Rae, Demian, and Scott will perform team wod 1 at 11:10. Row 750 each, split 50 hand stand pushups, then row 750 each.

Then Mollie, Jeff, and Brandon will compete between 12:50 and 3:10. Their inividual wod is run 1000, 30 hand stand pushups, row 1000.

Elana
6/17/2011 01:03:06 am

3,2,1! Go Team!!

Eric
6/17/2011 04:14:17 am

The team is ranked 22nd after the row/HSPU/row wod! After 4 Liz and Brad will represent the team in the thruster ladder wod.

Mollie just finished her 1000 run, 30 HSPU, and 1000 row. Her place will be determined after all 3 heats but she finished third in her heat!! Jeff and Brandon are doing this workout soon.

Eric
6/17/2011 04:34:46 am

After her wod, Mollie sits in 8th place!!

Elana
6/17/2011 04:58:41 am

Great work all around! Thanks for all the updates and photos, Eric. Don't stop! Keep 'em coming.

Eric
6/17/2011 06:18:07 am

Now that the first wod is complete, Brandon is in 7th and Jeff is in 8th! Mollie is in 8th and the team is 22nd!!

Next up ... Liz (team) and Mollie (individual) do the thruster ladder, followed by Brad (team) and Jeff and Brandon as individuals. Next round starts before 4!!

Stephen Crim
6/17/2011 06:42:32 am

Well done, everyone! Where are these photos of which people are speaking?

Elana
6/17/2011 07:24:22 am

Photos are on Facebook - Crossfit NOLA

Eric
6/17/2011 07:43:54 am

Mollie sits 17th going into day 2. Men about to start.

Pix on Crossfit NOLA Facebook. Some more here on blog later tonight. Rest on my Facebook page tonight. Friend me!

Eric
6/17/2011 09:09:54 am

Overall standing after day one: team is in 21st, Brandon is in 9th, Mollie is 17th, and Jeff is 20th. Everyone did a great job and is going to rest for tomorrow!!!

Eric
6/17/2011 09:47:22 am

And by 20th I mean 19th for Jeff.

Aaron Lesher
6/17/2011 11:26:12 am

It is so awesome to see the coaches doing so well and putting out amazing performances at the regionals ... stay strong guys ... it's also SO COOL that Aja Barto was working out with us the other week and right now he looks like he's going to make it to the games! Roll wave!

Did this WOD around 7pm outside the gym:

1st run - 4:31
2nd run - 4:38
3rd run - 4:37

mp
6/18/2011 02:20:26 pm

thanks aaron for posting your times!
Thanks to all for your support!! It's been an incredible weekend. I hope more of you will come next year!


Comments are closed.

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