111013

Paleo Challenge Starting this Sunday! Get your Google docs food logs sent to crossfitnola@gmail.com (allow us to edit, we will make comments!)

Bring your buy-in to the gym, cash or check made out to CrossFit NOLA

Review the nutrition blog for more info


Thursday

Warm Up:

Group A and B start at same time for a 7 minute interval. When completed,  rest 2 minutes then switch group warm up. Everyone will do Group A and B warm up. If not enough rowers, most people will start with Group A warm up, then Press, then do Group B warm up.



Group A warm up: 7 minutes
1 round
400m run
15 kb lunges right arm
15 kb lunges left arm
15 kb swings
400 m run

Group B Warm up: 7 minutes (try to hold wattage as closely as possible to prescribed wattage)
1 minute Row at 100 Watts
1 minute Row at 150 Watts
1 minute Row at 100 Watts
1 minute Row at 200 Watts
1 minute Row at 100 Watts
1 minute Row at 250 Watts
1 minute Row at 100 Watts

Strength: Press
2x5, 1x5+
Using last weeks weight, drop 10 percent and do all sets with the SAME weight.

WOD:Tabata Double-under

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Chris Spealler 40

Check out Marcelle dominating the squat snatches!  (Micheal does not look too bad either!)