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  • 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

210201

1/31/2021

 
Monday

Food for Thought:
Motivation Monday
I can accept failure, everyone fails at something. But I can’t accept not trying.
- Michael Jordan
American business man and professional athlete, Michael Jordan, made history by becoming one of the worlds most decorated athletes and is also the only player in NBA history to score over 40 points at age 40, and he did it twice!

Warm Up:
3:00 Row
10 Pass Throughs
10 Reverse Lunges with Diagonal Stretch
5 Yoga Push-ups

Strength/Skill:
Push Press + Split Jerk Combo (1+2) x 6

WOD:
Row 300m
20 Push Press (135/95)
Row 300m
15 Push Press Row 300m
10 Push Press
Row 300m
5 Push Press

Cool Down:
10 T-spine Extension Drills over Foam Roller
1:00 Front Rack PVC Stretch
Picture

210130

1/29/2021

 
Saturday

Food for Thought:
Ice Breaker Saturday
What is something useful you learned or reflected on related to nutrition this month?

Warm Up:
400m Jog
10 Pass Throughs
10 Straddle Stance Inchworms
5/5 Scap Pull-ups/Kipping Swings

WOD:
Every 2:00 x 5:
3 TNG Power Snatch
3-5 Muscle Up Practice

WOD:
19.4
3 Rounds:
10 Power Snatch (95/65)
12 Bar Facing Burpees
Rest 3:00
10 Muscle Ups
12 Bar Facing Burpees
*12 min Cap

Cool Down:
5:00 Soft Tissue Upper Back and Shoulder
Picture

210129

1/28/2021

 
Friday

Food for Thought:
Eye on the Prize Friday
A cupped hand can be used to estimate a serving size of carbohydrate rich foods. A serving before and after strenuous physical activity optimizes energy and recovery.

Warm Up:
3:00 Row
5/5 Wall Squats
5/5 Scap Pull-ups into Kipping Swings
10 Leg Swings

Strength/Skill:
GOAT (Goal Oriented Activity Time)
15 min

WOD:
15 min AMRAP:
10 Toes to Bar
15 Wall Balls
20 cal Row

Cool Down:
2:00 Band Distracted Couch Stretch
2:00 Foam Roll Quads

Picture

210128

1/27/2021

 
Thursday

Food for Thought:
This or That Thursday
Healthy Carbohydrate source Preference:
Rice or Quinoa?


Warm Up:
400m Run
10 Banded Good Mornings
Scap Pull-ups
McGill Big 3

Strength/Skill:
Clean Pull + Box Jump (2+4) x 5

WOD:
21-15-9
Strict Pull-up
Deadlift (185/125)
*9 min Cap

Cool Down:
1:00 Hamstring Stretch
10 Posterior Pelvic Tilts
Picture

210127

1/26/2021

 
Wednesday

Food for Thought:
Wellness Wednesday
Healthy Carbohydrates:
Oats, Fruits and Veggies, Whole Grains, Beans and Lentils, Brown Rice, Quinoa



Warm Up:
Tabata Jump Rope
10 Narrowing Stance Air Squats
10 90/90 Scorpions
10 Scap Push-ups

Strength/Skill:
Cose Grip Bench Press 5-5-5-5-5

WOD:
100 Double Unders
50 Single Dumbbell Hang Clean and Jerk, 5/arm (50/35)
100 Double Unders
50 Pistols
100 Double Unders
*11 min Cap

Cool Down:
2:00 Soft Tissue Lower Leg
1:00 90/90 Pec Stretch
Picture

210126

1/25/2021

 
Tuesday

Food for Thought:
Talk about It Tuesday
Whats a healthy carbohydrate that you use as a snack?

Warm Up:
Coach Led Dynamic Oly Warm Up

Strength/Skill:
Back Squat
5 Reps x 5 Sets @80% of 1RM

WOD:
7 min AMRAP:
3 Cleans, any style (225/155)
5 Box Jumps (30"/24") 

Cool Down:
5:00 Soft Tissue Work in Quads/Hips
Picture

210125

1/24/2021

 
Monday

Food for Thought:
Motivation Monday
Carbs can be cool! Carbohydrates play an important role in our key bodily functions including brain function, nutrient absorption, and recovery.

Warm Up:
400m Run
+ 10 Pass Throughs
5 Yoga Push-ups
1 Wall Walk with :10 Nose and Toes

Strength/Skill:
Push Press + Push Jerk Complex (2+1) x 5

WOD:
400m Run
20 Strict HSPU
400m Run
20 Kipping HSPU
400m Run
20 Push Press (115/75)
*15 min Cap

Cool Down:
2:00 Prayer PNF
10 Side Lying Windmills
Picture

210123

1/22/2021

 
Saturday

Food for Thought:
Ice Breaker Saturday
What was the last book, article, or podcast you read/listed to related to health?

Warm Up:
Tabata Jump Rope
+ 10 Pass Throughs
10 90/90 Scorpions
10 Quad Thoracic Rotations

Strength/Skill:
Power Snatch + Overhead Squat + Squat Snatch (1+1+1) x 6

WOD:
3 Rounds:
10 OHS (135/95)
50 Double Unders
*7 min Cap

Cool Down:
4:00 Soft Tissue Work (foot and lower leg)
Picture

210122

1/21/2021

 
Friday

Warm Up:
400m Run
+ 10 Reverse Lunge with Diagonal Stretch
10 Yoga Push-ups
10 Steps/direction of Lateral Moving Plank

Strength/Skill:
Floor Press
6-8 Reps x 4 Sets

WOD:
12 min AMRAP:
200m Run
50' Dumbbell Walking Lunge (2 dumbbells racked)
12 Double Dumbbell Shoulder to OH (50/35)

Cool Down:
2:00 Band Distracted Couch Stretch
2:00 Foam Roll Quads

Picture

210121

1/20/2021

 
Thursday

Warm Up:
4:00 Row Drills
+ 10 Leg Swings
:20 Dead Hang

Strength/Skill:
3 Sets:
10 90/90 Hip Switches
:30 Lizard Pose/side

WOD:
Row Intervals
5 Rounds (25:00 Clock):
Row :50/Rest :10,
Row :40/Rest :20
Row :30/Rest :30
Row :20/Rest :40
Row :10/Rest :50

Cool Down:
2:00 Soft Tissue Forearm
2:00 Frog Pose
Picture
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