The Games Season is nearly upon us!  Have you signed up yet?  If you have, make sure that you have joined the correct affiliate AND team.  Even if you are in the CrossFit NOLA affiliate, you should also join the CrossFit NOLA Team.  Our plan is going to be similar to last year, doing the bulk of workout validations on Saturday morning at 11 am.  We will run heats as large as possible to get everyone through the workout.  We will try to accommodate you if you cannot get validated on Saturday.

This coming Saturday, Crescent City CrossFit is also hosting 13.1 and has invited gyms from across the state to come be a part of it, so we will try and send a group out there to join the event.  Reply to this post if you are interested in taking your show on the road, we will have a coach accompanying you!

Friday

Warm up:
1000m row @ 18spm

Mobility

Strength/Skill:
GOAT

WOD:
3 rounds for time
500m row
20 KB swings (1.5/1 pood)
20 short box jumps (20/16 in)

Thursday

Warm up:
2 rounds
10 wall squats
10 swings per leg
5 goblet squats with light KB

Mobility

Strength/Skill:
Front squat
3 x 5 @ 80% of 1RM or find 1RM

WOD:
5 rounds
Partner 1: 100m farmers walk (32/24kg)
Partner 2: ME burpees
Switch

Partner with most cumulative burpees wins

Wednesday

Warm up:
2 rounds
200m run
10 roll-ups

Mobility

Strength/Skill:
12 min inversion practice
BEG - kick up to wall/holding handstand
INT - kick up to HS, hold, negative handstand push-up
ADV - try free standing handstand with spotters

WOD:
12:00 hand-release "Cindy"AMRAP
5 pull-ups
10 hand release push-ups
15 air squats

Tuesday

Noon Classes are canceled today.  We apologize for the inconvenience.

Warm up:
400m run
10 scap pull-ups

Mobility

Strength/Skill:
BEG - 3 x 3 negative pull-ups
INT - 3 x 5 negative pull-ups
ADV - 3 x 5 weighted negative pull-ups
(5-10 kipping swing practice)

WOD:
30-20-10
front rack walking lunge (75/45lbs)
60-40-20
double unders

Monday

Warm up:
2 rounds
10 wall squats
90 sec jump rope singles

Mobility

Strength/Skill:
EMOM for 10
1 power clean
5 heavy push press

WOD:
15 min AMRAP
400m run
Max Effort hang power clean @ 65-75%
(once you drop the bar, run again)

Open gym Midcity only, during powerlifting 12:30 pm - 2:00 pm

Please be neat as we are preparing for the Outlaw Camp starting Sunday night

Outlaw Camp will be held at 540 N Cortez 

How did you hear about CrossFit and what was your first experience/WOD?
A friend in Tampa would always post pictures on Facebook of herself flipping tires on the beach and it looked like fun! Once I saw CrossFit NOLA open – I knew I had to try it. I was working fulltime and doing my MBA at night, so it took me a few months after CrossFit NOLA opened to schedule a free intro class. Brandon was my trainer and I was the only one that showed up. After Brandon led me through all of the movements for 50 minutes, he then said, “Alright, you ready to do the WOD?” I nearly died … I thought that was the workout!

When did you first come to CrossFit NOLA?
July 2011. After the free intro class (I could barely move for a week afterwards), I signed up for Fundamentals.

What CrossFit accomplishment are you the most proud of?
Pull ups and double unders! I’m also proud of my consistency – it is very rare that I’ll miss a 5:30pm WOD during the week.

If there was any CrossFit movement that you could choose to never do again, what would it be?
Thrusters! Without a doubt. After Karen, I made my peace with wallballs … but thrusters and I will never get along.
     
After a hard workout, what is your favorite meal?
Company Burger! Honestly, I cook about 6 nights a week so I usually have chicken or pork grilled and lots of veggies.

On a Saturday night, where could we typically find you?
I love food, so if I’m out on a Saturday night it means I’m eating good food somewhere. Otherwise you can find me at home watching a movie with my husband and dogs.

What is one goal that you are currently working on that you will accomplish before the end of 2013?
I really would like to get better on all squats and variations of squats, including those dreaded thrusters. I probably need Rae yelling at me to explode out the hole!

Saturday Team WOD
2/23/2013

Warm-Up
2 rounds
20 pass thrus
15 jumping lunges
10 roll ups
200m row sprint

Mobility: front rack, overhead position, hips

WOD:
Complete the following in teams of 2(-3):
Run 800m together
80 sit ups
80 squat cleans 115/85
Run 400m together
40 pull ups
40 push press 75/55
Run 200m together
20 bar-facing burpees
20 overhead squats 45/33
** except for the run, 1 person works at a time
** one bar per team
**35-min time cap

Robert Romero robert.romero3@gmail.com and Blake Avery both have posted they have Outlaw Camp spots for sale!  Email them or reply to comments if you are interested!

Friday

Warm up:
1000m row at 18 spm

Mobility

Strength/Skill:
10 min GOAT

WOD:
2000m row for time

For those of you competing in Slidell on Saturday, post to comments if you want to try and set up a car pool.  Be sure to check 504's page also.



Thursday

Warm up:
2 rounds
10 wall squats
10 leg swings per leg
5 goblet squats with light KB

Mobility

Strength/Skill:
Front Squat
3 x 5 @ 75% of 1RM
(find 1RM if you didn't last week)

WOD:
15-10-5
Clean & jerk  (155/105lbs)
50 double unders between each round