Here is the workout for this week!! If you are competing on Saturday and you would like to practice pacing/strategizing during Thursday's Snatch portion, you may...

Click Here to view video of this weeks workout!
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

MASTERS MEN - includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 
30 reps120 pound Snatch, as many reps as possible

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.



Submit results prior to Sunday, 5pm PT

SCORES MUST BE SUBMITTED
BEFORE SUNDAY, 5PM PT

Thursday

Warm Up:
5 min Double Under Flights

2 lengths Bear Crawl
2 lengths Crab Walk
10 Burpee Broad Jumps
7 Muscle Snatch w/bar
10 Overhead Squats w/bar


Then: Burgener

Strength: 

Snatch
3-3-3
Try to build each set.

WOD: 20 min cutoff
3 Rounds
400m run
20 Wallballs 20/14lb
10 Pushups

Wednesday

Warm Up
3 rounds
30 double unders (ADV)/20(INT)/10(BEG)
12 Wallballs
5 Muscle up Drills
5 Ring, box or bar dips


Skill: (7 mins)
40 secs on, 20 secs off -V-ups (sub situps)
40 secs on, 20 secs off- Hollow Rocks (sub lifting upper body off floor as high as possible and hold w/ bent knees)
40 secs on, 20 secs off- Flutter kicks (back flat to ground, pelvis tucked, hands glued to sides)
1 minute rest, REPEAT all three mvts.

THEN: 5-10 mins Shoulder mobility

WOD: (Running clock, 12 minutes)
6 min AMRAP
15 American kettlebell swings 2 pood/1.5 pood
8 STRICT pullups or chin ups

REST 3 mins

3 min AMRAP
15 American kettlebell swings 2 pood/1.5 pood
8 STRICT pullups or chin ups

Use bands as needed, but stay with same band entire workout.
Kettlebell should be heavy. Challenge yourself with weight today, but keep good form.

Week 1 of the Reebok CrossFit open is in the books.  Congratulations to all who participated.  Saturday was a lot of fun and I was impressed with the amount of fire that everyone brought to their workout and the amount of energy in the gym!  Some even redid it (the next day) because they thought they could get a better score.  I (Jeff) had a couple observations about the whole week:

1. The majority of participants (coaches included) were not satisfied with their score and thought they could do better. Either looking to beat someone else specifically, or improve their ranking.  Motivation, regardless of where it comes from, can be great fuel for the fire.  Sometimes these experiences will humble you.

2. Out of the people that redid the WOD, only about 50% improved, those who did, usually not by much.

3. There are nearly double the amount participants in the open this year in our region, which means you need to be in the top 2.3% of men and the top 3.9% of women to make it to Regionals (very slim margins...).  Last year a guy needed to average average a ranking of 85 to make it to Regionals.  It was 65ish for women.  This year I am predicting it will be about 85 - 90 for women (based on pool size) and a bit higher for men.

4. There are gyms that have multiple teams in the open this year, crowding the pool and making it even more difficult to send a team to Regionals, (top 30 go and CrossFit NOLA is currently 31 out of 152 teams in TX, LA and MS).  I am confident that our well rounded programming will shine and we will improve each week.

5. There were gutsy performances by some of the men and women who I thought might be on the fence about competing.  They buckled down and hit it hard and the effort was outstanding, top finishing (non coaches or interns) were Stephen R - 116 and Karla V - 90, congrats.

Try not to get hung up on your numbers.  I urge everyone that participates to keep in mind that giving 110% week is the best possible outcome.  You will probably even learn some things about yourself.  It is time to see how hard you can push because it looks like CrossFit NOLA has some work to do if we want to send a group to San Antonio at the end of April.  Last year 2011 team members were Brad, Demian, Scott M, Liz, Andrea, Rae.  

For those that did not knuckle up and join the Open (what were you thinking, by the way), you can still sign up and participate, but are no longer eligible to go to Regionals or contribute to the score of Team CrossFit NOLA.  I have come view every year of the CrossFit Games as a once in a lifetime opportunity.  Nobody knows what will happen next year as this sport becomes more and more advanced.  This year we get to play a game with 55,000+ other people in the world.  You should be thankful you rolled the dice.

WOD 12.2 released on Wednesday at 7 pm


Tuesday

Run club 630PM: Jefferson Playground. Bring a watch and sign up on MindBody!

Warm up:
800m run
15 box jumps
10 squat and press

7 mins: Handstands: Do shoulder touches, wall climbs, handstand walks or holds, frog stands. No HSPU's.

Group Clean Drills

WOD:
21-15-9
Power clean 115/75lb
Thruster 115/75
(use one bar)

Striking/Boxing 7 p.m. at MidCity. Sign up on Mind Body. 

Monday

Warm Up
3 minutes Double Under Flights

Then 2 rounds:
5 Broad Jumps
5 Thrusters w/bar
5 Backsquat and Press (behind the  neck)
5 Wall Climbs

WOD: (15 minutes for each movement)
Overhead Squat
1-1-1-1-1
Front Squat
1-1-1-1-1
Back Squat
1-1-1-1-1
Increase weight in each of the 15 sets. Rest 1:30 to 2 mins between reps. Use this time for mobility.

Post Wod: Optional: 500m Row Time Trial

Sunday

Powerlifting Canceled due to Olympic Lifting Seminar (10am)

Active Recovery is moved to MidCity (540 N. Cortez) 11:30am
Open Gym at MidCity from 10:30am til 12:30pm!

If you are competing in the open make sure your scores are submitted by today!!!

Saturday

10am Group WOD

11am: 2012 Crossfit Games  Competitors!!

You may come in and warm up as early as 10am. First heat will begin just shortly after 11am.

Warm Up: On your own
400m run
10 Pullups
10 Pushups
10 Jump Squats
10 Wall Balls
ROLL OUT/Stretch/Favorite Mobility

WORKOUT 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Click Here to read and familiarize yourself with movement standards.

Friday

Warm Up:

2 rounds
400m Run
5 muscle up drills
5 ring dips
2 lengths bear crawl

Goat: 15 mins
On the minute for 15 minutes do 1-3 reps of a skill of your choice. Choose ring dips, muscle ups, kipping drills (swing only), pistols, snatch, clean, shoulder touches, hspu, handstand walks..etc. NO PULLUPS TODAY

WOD: 
21-15-9
Burpee Tuck Jumps
Pullups
Sit-ups

Thursday

Warm Up:
400m Run
10 Pullups
10 Pushups
10 Jump Squats
10 KB swings
10 Thrusters w/bar

Strength: Thruster
1-1-1-1-1
Increase Weight each rep.

WOD:
5 rounds
Double Unders 50-40-30-20-10 (150-120-90-60-30 singles)
Squat Snatch 10-8-6-4-2  (95/65lb)