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    • Out of Town Visitors Check-In
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    • About CrossFit NOLA
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    • Get Me Bodied - QueerFit
  • Get Started
  • Locations
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    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
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110728

7/27/2011

 
Picture
Friday will be Jeff Bowden's (Jefe's) last day. He is moving to Dallas with a new job. We will miss him and the excitement he brings to the gym. If you see him over the next couple days, be sure to tell him good luck! Come back again soon Jefe!
Picture
Unfortunately, more bad news Luke R. is leaving us too, he is moving to NC. We wish him the best!
Thursday

Warm Up: 3- 5 mins

run or row 400/500m
Walking/Lunging Samson Stretch with stretch overhead
Pass thrus

Strength: Strict Pullups
3x5
If Tuesday was successful, try adding 1 rep per set. Once you reach 3x10, decrease band size or increase weight. Try 3x5 at new weight/resistance.

Burgener:
3 warm up sets with pvc or bar or very light weight. Focus on form, especially the second pull.
1 muscle snatch
1 overhead squat
3 Position Snatch 

WOD: Snatch one rep every  minute on the minute for 15 minutes. (Squat Snatch)

Chris Spealler: 200-180lbs. Post the highest and lowest loads.

Picture
Miranda Oldroyd demonstrates the "finish" position. This is the final position she will be in before she aggressively pulls herself under the bar
Eric
7/27/2011 12:48:34 pm

Jefe WTF!!! You're not allowed to leave!

Congrats on the new job and kick some xfit ass in Dallas!! We'll miss you!!!

benjamin dominach
7/27/2011 12:49:56 pm

jeff b!!!!if it does work out in dallas you can move in to my car bro!!!you're a stud, you'll kick ass in any gym!!!

Shari
7/27/2011 01:03:18 pm

Good luck Jeff. Now whose shoes and tatoos are we going to have fun with??

Rae
7/27/2011 04:19:40 pm

JEFE! I miss saying bye to you by 24 hrs... :(

You'd better come back and visit soon.

kim
7/27/2011 10:13:22 pm

Good luck Jeff! Thanks for the inspiration in the evenings with your intense workouts!!

Marcelle
7/27/2011 11:31:45 pm

Jefe! You're a beast. Show the CrossFit kids in Dallas what's up. Come Back Soon!

Jefe
7/28/2011 01:03:38 am

Thanks YALL (got to get my Texas accent on!)

I want to say thank you to Jeff, Mollie, Liz, and Brandon. You are an exceptional group of people...not to mention coaches, who know exactly how to motivate, encourage, and drive others. I have learned a tremendous amount from all 4 of you and felt very much at home in your gym.

Also, thanks to all the other members/athletes...we have an exceptional group of people at Crossfit Nola!

Take it sleazy in the Big Easy!!

mp
7/28/2011 02:08:34 am

Luke!!! One of my awesome early morning people...I'll miss you! Loved your positive spirit and the fun atmosphere you created!
Jefe...you're awesome! Is it for real that your'e actually leaving, cuz I'm not sure I totally believe it..maybe it's just wishful thinking :)I learned to count and point because of you! ha!
Plese keep in touch you guys!

Brandon Ecker
7/28/2011 06:52:51 am

Jefe, good luck. Please come visit. And thank you sincerely for your complement. Great job on DT yesterday.
Luke, been with ya in 3 different gyms. Good luck!


Comments are closed.

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