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

130201

1/31/2013

 
Friday

Warm up:
1000m row @ 18 spm

Mobility

Strength/Skill:
10 min GOAT

WOD: Re-Test
"Elizabeth"
21 - 15 - 9
Power clean (135/95lbs)
Ring dips

Use same weight you did in the first week of January. Try improving your time!







Picture

WLC and Reebok CrossFit Open

1/31/2013

 
Picture
The registration link for the WLC is up and running!  I think it is good to go!

wholelifechallenge.com/wlc2013/join_with_affiliate/crossfitnola

or

https://www.wholelifechallenge.com/

Go ahead and get signed up!  Prelims are Feb 16th, coming up in less than 3 weeks.  They will be held on Saturday morning at CrossFit NOLA 504, located at 540 N Cortez, in midcity

In addition, the Reebok CrossFit Games Open registration will start tomorrow!  This will be the biggest CrossFit competition ever, looking to increase the number of participants, which was about 70,000 last year.  The Open will last 5 weeks and will be held at CrossFit NOLA and CrossFit NOLA 504 starting early in March.  The Open workouts (1 per week) will be judged and scored by your CrossFit NOLA coaches and interns, which will give you a worldwide ranking on a weekly basis.  The top 48 men and top 48 women (down from 60 last year) finishers in each region will be invited to the Regional competition, which will occur later this spring.  Last year Mollie and Jeff were fortunate enough to make the cut.  Jeff is looking to do the same, and Mollie will be competing in the 40-45 age group to try and earn a ticket directly to the Finals in California.  She needs to finish top 20 in the world!

We will also be attempting to send a team again this year.  CrossFit NOLA has made it to the regional competition the past 2 years and is looking to improve on a 12th place finish is 2012.  

After you register for the open, you will need to join an affiliate and a team (optional).  Both CrossFit NOLA and CrossFit NOLA 504 will have teams.  YOU NEED TO REGISTER FOR THE AFFILIATE AND TEAM OF THE GYM WHERE YOU TRAIN OVER 50% OF THE DAYS.  So if you visit both locations on a regular basis, pick where you are more than 50% of the time and join that team. 

Unlike last year, where the top open finishers had first dibs on the team spots, this year we will be selecting team members to try and send a complete a team as possible.  Top finishers may be required to complete additional workouts based on strengths and needs of the team at the conclusion of the open.  A good open performance could put on on the radar for the team, so be sure to train hard and hit the open workouts with everything you have! 

As a final note or word of caution:  The Open is an awesome, empowering, character building experience, and if you participate, it will inspire you, but also humble you.  No one is ever happy with how they do, coaches included, and it is at mentally trying 5 weeks.  But each year we have had people push to their limits and do things that they did not think they were capable of doing.  This year will be no different, and maybe you will be the one who inspires us all for next year!

130131

1/30/2013

 
Thursday

Warm up:
2 rounds
12 burpee bar touches
12 lunging pass-thrus
6 roll-ups

Mobility

Strength/Skill:
EMOM for 10 min
Even: 3-10 unbroken pull-ups; ADV: 4-7 chest-to-bar
Odd: 3-10 wallballs

WOD:
3 x 800m max effort runs with 3 min rest between each
25 min cut-off



Picture
Picture

Robin Pearce, 504 Member of the Month, January 2013

1/30/2013

 
Picture
How did you hear about CrossFit and what was your first experience/WOD?

I heard about CrossFit from a friend. My first reaction was, "You worked out for 8 minutes? That's IT?!!" I thought it was totally crazy and I didn't believe it could do you any good.

My first experience was at CrossFit NOLA during my tiny (2 person) fundamentals class. I really enjoyed the first session, so I came back for two more. And the rest is a long beautiful history of blisters, sore shoulders, and floor burn.

When did you first come to CrossFit NOLA?

I first visited CrossFit NOLA during the Po Boy Fest 2010. Brent and I were looking for a place to park near Oak Street, so we cruised by the gym (911 Joliet). Mollie was there and told us to grab a spot. I saw the inside of the gym, saw Mollie's amazing legs and decided to sign up for a class.

What CrossFit accomplishment are you the most proud of?

I am really proud of my pull-ups! I still can't string many in a row, but I can do them without a band and that's a huge accomplishment for me. I'm so proud that I once did them in Las Vegas, hanging from scaffolding outside a casino.

I am also really proud of my snatch. Isn't every girl? 

If there was any CrossFit movement that you could choose to never do
again, what would it be?


Wall balls. I could not walk for days after last year's Open workout 12.4 (150 wall balls followed by a few double unders.. I never made it to the muscle-ups).

130130

1/29/2013

 
Wednesday

Warm up:
Junkyard dog or 750m row at 18 spm

Mobility

Strength/Skill:
EMOM for 10 min
Power clean @ 90% of 1RM
1 from knee
1 from ground

WOD:
Open workout 11.3
5 min AMRAP
ME squat clean & jerk (165/105lbs)


Picture

130129

1/28/2013

 
Tuesday

Warm up:
5 min double under flights

Mobility

Strength/Skill:
EMOM for 8 min
Even: 3-10 unbroken toes-to-bar
Odd: 3-5 dips adding weight if needed

WOD:
Open workout 11.2
15 min AMRAP
9 deadlift (155/105lbs)
12 push-ups
15 box jumps (24/20")



Picture

130128

1/27/2013

 
Monday

Warm up:
2 Rounds
200m run
10 jump squats
20 pass-thrus

Mobility

Strength/Skill:
3 x 5 Thrusters  (add weight from last week)

WOD: Re-test
"Fran"
21 - 15 - 9
Thrusters (95/65lbs)
Pull-ups

Use same weight/bands as last time.




Picture

January 27th, 2013

1/26/2013

 
Sunday

Open Gym:
Uptown, 830am-11:30 ish
MidCity 11am-130pm
Sign up under open gym tab!

Powerlifting 11am-1230pm, MidCity
Active Recovery 1230-130pm, MidCity




130126

1/25/2013

0 Comments

 
Saturday Team WOD
1/26/13

Warm Up
800m Caterpillar Run
20 lunging pass thrus
10 banded good mornings

Mobility
Hips, ankles, & calves

WOD:
In teams of 6
10 minutes max distance row, switching every 20 strokes
Rest 3 minutes, then AMRAP FGB Style:
Jump Squats 45/33
KB SDHP 32/24
Box Jumps 24/20
AbMat Sit-ups
Double Unders
Rest
0 Comments

130125

1/24/2013

 
Anyone interested in a local competition in Slidell in about a month?

The Battle on the Bayou is going down on Feb 23 and they still have open spots!  They have scaled and Rx catagories for those who are interested.  Ryan P is already signed up!

Friday

Warm up:
1000m row

Mobility

Strength/Skill:
10 min GOAT

WOD:
Men: 12-9-6
Muscle up
Front Squat (185lbs)

Women: 9-7-5
Muscle up
Front Squat (135lbs)

(must take weight from ground; use approximately 70-75% of 1RM)



Picture
<<Previous

    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

    Archives

    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011
    September 2011
    August 2011
    July 2011
    June 2011
    May 2011
    April 2011
    March 2011
    February 2011
    January 2011
    December 2010
    November 2010
    October 2010
    September 2010
    August 2010
    July 2010
    June 2010
    May 2010
    April 2010

    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
© 2022 JM Fitness LLC