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    • About CrossFit NOLA
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    • Testimonials
    • 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
    • Main WOD & Announcements
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111004

10/3/2011

 

Not to be Debbie Downer, but I read the post about listening to music when you run today, and I'm going to forbid it. I want you guys to be aware of your foot steps and what you are doing, focusing on your breathing and your pace. You can listen to your headphones any other time!!! M

Tuesday

If you have a watch that has intervals, it would be really helpful to bring it today.

Check out the crossfit.com main page today

Warm Up:

2 rounds

200m run
5 GHR
20 banded side steps

Strength: Back Squat: Find a weight you can do a set of 8 to 10 reps that is challenging and with good form.

Skill:  Agility and Pose Running Drills

WOD: 4 rounds

Run 30 Seconds at 90 percent effort
Briskly walk for 30 sec

Run 1 minute at 90 percent effort
Briskly walk for 30 sec

Run 90 secs at 90 percent effort
Briskly walk for 30 sec

DC
10/3/2011 11:34:16 am

no back squat? :-(

Shari
10/3/2011 12:09:04 pm

Hey, check out Aja and other Crossfit NOLA celebs on the main site!

Eric
10/4/2011 12:31:28 am

iPhone/iPod Touch users -- there's a free app called "RunKeeper". You can put in the run/walk intervals, and the app will:

a) Play your playlist of choice.
b) Tell you when to run/walk.
c) Give you an update at the end of your average pace per interval.

If you want to listen to music during today's WOD and want to run further than doing 100m loops, RunKeeper is a great way to do it :)

Aja link
10/4/2011 12:37:53 am

NOLA gettin' some love on the mainpage today!!! Check it out!

scott
10/4/2011 03:07:32 am

eric - clutch post, thanks!

Kelsey
10/4/2011 05:40:39 am

I snatched this morning, but they were nowhere as sick as Aja's snatches on the mainsite!! Also, I did mile repeats in honor of Mollie and Co's experience with Pose running. It made me want to barf/was awesome at the same time!

Rae
10/4/2011 06:31:54 am

Good job Mollersons, way to lay down the law! This is just like making powerlifting max out to the dulcet tones of Beyonce. Y'all don't need music, listen to your bodies.

JEFE
10/4/2011 09:48:01 am

Crossfit Nola WHAT WHAT!!! Aja and peeps lookin good on the main site...

see yall soon!


Comments are closed.

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