CrossFit NOLA
  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • 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
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events
  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • 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
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events

110802

8/1/2011

 
Don't forget to sign up for your classes!

And keep the chalk in the bucket.  Just a reminder, on Tuesday and Thursday at 6:30 pm, we are still running fudamentals classes.  The 6:30 pm group class will be 

Tuesday

Group Warm Up:
AMRAP 7 mins

Turkish Get-up, alternating arms. Use light kettlebell.

Skill/Strength: Pushups/HSPU

Test: Do 1 MAX set of Strict pushups. Standard is chest to floor. NO KNEES.
If you need to scale push-ups, use abmats to shorten ROM.

THEN:
If you can do 10 strict pushups, you may do HSPU for the main set. If you can't do 10 strict pushups, you will stick with pushups for the month. 

Set: 3 sets of 5 to 8 pushups/ HSPU (strict). Rest 2 to 3 minutes between sets. Do mobility/ stretching during the rest.

Standard for all pushups is chest to floor/plate/plates. Find a plate or set of plates(abmats) you can do 5 to 8 strict pushups/HSPU. If your chest does not touch, it does not count. HSPU standard is head to floor or 1-3 mats. You can do deficit HSPUs if head to floor is too easy or use plates or parallets for depth.


WOD:
 3 rounds
50/35lb DB waiter walk, 100 meters, right arm
30 GHD situps 
50/35lb DB waiter walk, 100 meters, left arm
30 Back extensions

Bill Grundler 14:04, Kevin Montoya 16:46, Justin Judkins 21:21

.Scaling: If you have not done GHD situps before, or have not been doing sets consistenly, we highly recommend doing only  10 or 15 GHD situps with a combo of situps. Good mornings with 45/35lb bar or pvc are acceptable scaling for back extensions.

Comments are closed.

    Contact Us

    info@crossfitnola.com
    504-861-0610 (call or text)

    CrossFit NOLA

    We are the first, largest, and most experienced CrossFit affiliate in New Orleans! 

    Are you visiting from out of town?  

    Sign our Waiver prior to arriving

    Join CrossFit NOLA!

    Interested in joining the gym?

    New to CrossFit?

    All of our new members start with their own private coach! 

    More info here


    Check out the latest Podcast Episode:

    Out of Town Workouts
    File Size: 183 kb
    File Type: pdf
    Download File

    CFJ Sample Article

    Sites We Visit


    Pre-Made Paleo
    GoRuck Oct 26th
    Marks Daily Apple
    CrossFit
    OPT
    Louisiana Philharmonic
    CrossFit Endurance
    Mobility WOD
    Prometheus CrossFit
    Motor City CrossFit
    Beyond the Whiteboard
    Gary Taubes's Blog
    Tasc
    Whole 9

    Categories

    All
    Goals 2012
    Goals 2013
    Goals-2014
    Goals 2015
    Hero
    Powerlifting
    Rest Day
    Schedule
    Team Workout
    Videos
    Workout
    Workouts

    RSS Feed

Thanks for visiting! See you at the Gym!


Online Store
​Privacy Policy
​Cancellation
​Code of Conduct
​
Training Agreement
© 2023 JM Fitness LLC