This Week Jeff and the Crossfit NOLA team are competing at the South Super Regional! You can watch them online all weekend at games.crossfit.com, we will also be live streaming the events at the Midcity gym. For Friday, it looks the team will go at 950am and 1155am, and Jeff will go at 125pm and 315pm. We will update yall with the schedule for the rest of the weekend each day.
GOOD LUCK CROSSFIT NOLA!!!
Also, for Midcity members, keep in mind the Bayou Bogaloo is this weekend and NOPD may be ticketing. Please park "legally"/parallel and with the direction of traffic. Thanks!
HS walk attempt or bear crawl
30 sec in bottom of 5th squat
10 walking lunge steps
3 broad jumps
Build to a 5 rep max with 2
second pause at bottom of each squat
-1 drop set at -10% for 5 reps (still with pauses)
Min 1: 1 hang power snatch (75/55) + 2 burpees
Min 2: 2 hang power snatch + 4 burpees
Min 3: 3 hang power snatch + 6 burpees
Min 4: 4 hang power snatch + 8 burpees
Min 5: 5 hang power snatch + 10 burpees, etc...until you cannot complete in the minute
Are you interested in GoRuck? Want to sign up for an event but not sure how to train? Well CrossFit NOLA has a class starting this Saturday, May 16th, that is designed to tackle one of the training aspects you should be focusing on for these events - rucking. Sign up on Mindbody for the free Saturday CrossFit Nola RucKlub. Please note that the RucKlub will happen rain or shine!
Location/time: Uptown gym 7:00 sharp
Distance: 4 miles - plan for 1:00-1:30
Bring: water (at least 32 oz), ruck (see below)
Ruck: this can be a backpack of any kind, doesn't have to be a GoRuck but it should be something you can comfortably carry weight. Please bring your own bricks if you can, as the gym has limited weighted vests collection. See here for 'wrapping instructions' - http://news.goruck.com/events/wrapping-bricks-explained/
Shoes: tennis shoes (something you can comfortably walk 4 miles without blisters, boots are not necessary)
Questions can be submitted to email@example.com or before, during and after event. See everyone at Uptown for 7:00!
504-861-0610 (call or text)
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Sites We Visit
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog