130401

3/31/2013

Monday

Warm up:
200m run
10 lunging pass-thrus
10 side lunges (5 each leg)

Watch this incredible demo video for side lunges!

Mobility

Strength/Skill:
10 min EMOM
Squat Clean @ 70%
1st pull + 3 sec pause at knees + hang squat clean + jerk

Demo

WOD:
21-15-9
OH squat (95/65lb) [scale goblet squats]
HSPU (scale push-ups)

We had 2 females get their first muscle ups on Sunday. This is a big deal as they are probably only the 5th and 6th female members, in the history of CrossFit NOLA that can do this movement. As they will tell you, it has taken months of practice and drilling to finally get on top of the rings. Congratulations El and Alyse! I should also mention Lexi, as she got one recently too, keep working hard girls!

Kels

3/31/2013 01:11:05 pm

Welcome to the muscle up club ladies :)

THJC

4/1/2013 12:10:45 am

nice video snag, mollie! awesome.

4/1/2013 02:38:37 am

I think the woman in the side lunge video forgot her meds.

Brandon

4/1/2013 08:58:04 am

Who is on that list? Kels, Andrea, Mollie, Ginger? Didn't Celeste and Candace get one?

Comments are closed.

130401

Contact Us

CrossFit NOLA

Join CrossFit NOLA!

Check out the latest Podcast Episode:

Sites We Visit

Archives

Categories

Thanks for visiting! See you at the Gym!