Blog Archives

160301

2/29/2016

FEBRUARY, month of Love, member spotlights are up!!Check out these AMAZING CrossFit Couples!!

Tuesday

Warm Up:
6 min AMRAP:
:30 Double Under Practice
10 Banded Good Mornings
5 High Hang Barbell Muscle or Power Cleans

Strength/Skill:
High Hang Power Clean
3 UB reps + 3 Seated Box Jumps every 2:00 x5

WOD:
8 min AMRAP:
10 Deadlifts (225/155)
30 Double Unders (scale to 15 Lateral Bar Hops)

Coach Mollie and the Open

2/29/2016

1.       How many times have you done the open?
I have been doing the open since 2010, before the open was an online competition! For my first open, I went to Austin, Texas with Coach Jeff and Coach Brandon and we all competed together. So, I guess I have competed for the last 6 years!

2.       What is the most fun open workout you have ever done?
I tend to be better at longer endurance based workouts. There was a 20 minute amrap of 5 Power Cleans, 10 Toes to Bar and 15 Wallballs that I placed 4th in the region on...It might have actually been more fun when the workout was over haha

There was another workout that was a 7 minute amrap of burpees for max reps. That one was cool because you didn't have to think too much about it...you just had to move through it!

3.       What are your goals for this year’s open?
My goal this year is to qualify for the 2016 CrossFit Games as a Master Athlete. I'd like to try to place within the top 30 women in the world in my age group during the 5 week open to have a chance at qualifying for the games this year.
I had two shoulder surgeries two years ago, so I have spent the last two years rehabbing and trying to make strength gains, so I'm ready to give this my best shot!!

4.       How do you balance your schedule between the philharmonic and running the gym in order to perform during the open?
I make a lot of lists!! My training can take up to 3 hours a day. I have a monthly calendar, and each week I write in my training schedule so I'm sure I am getting all my work in. My schedule varies week to week depending on what type of concert the symphony has. My coaching schedule stays consistent, so that helps. We also have great coaches that help out on the management side, and a few people have taken some of my classes for the month to help reduce some of the load! For the open, I've given myself the opportunity to do each workout on Friday and a re-do on Monday.

5.       Why do you think that CrossFit NOLA members should do the open?
The open is a lot of fun! Every Friday night from 5-7 we will be getting all the members together to do the open together at Mid-City. I've heard some people say that they just started CrossFit and don't think they are ready, but ANYONE has the ability to participate! Everyone that does the open will have a scaling option. Regardless if you are a serious competitor or a member just out of fundamentals, you have a community that supports you and will be cheering for you to do your best!

6.       Do you have any specific memories about members setting prs, doing things they didn’t think they could do, etc.?
Every week of every year of the open, I remember someone doing something they had never done before! Several people doing their first chest to bar pullup, people hitting a max snatch or clean and jerk, squatting below parallel for the first time, doing their first toes to bar, or having it be their first "competition" they have ever participated in!

7.       What advice would you give to members doing their first open?
Just go into it with the purpose of having a good time. If you are someone who is just now hearing about the open, or who is still a little timid about signing up, talk to any coach, and they can help! The first open workout announcement is this Thursday night, and we would like to get as many of our CrossFit Nola members to sign up as possible! It's a great community event and you never know what you are capable of until you try.

160229

2/28/2016

Monday

Warm Up:
6 min AMRAP:
10 Banded Lunge Steps/leg
10 Scap Pull-ups
10 Inchworms

Strength/Skill:
Single Arm Dumbbell Row on bench with 1 count pause at top
6-8/arm
Rest 1:00 between arms x 4

WOD:
21-15-9
Front Squat (135/95)
Burpee Pull-up
Scale up to 7-5-3 Burpee/Muscle Up

160228

2/28/2016

Open gym

Uptown 10:15 AM – 12 PM

Midcity 10 am-11am

160227

2/26/2016

Saturday

Warm Up:
Row 200m at tough effort
Rest 1:00 x 4

Strength/Skill:
Weighted Sit-up
10 reps x 5
Rest 1:00

WOD:
Teams of 2:
:30 P1 works/:30 P2 works
1 minute Burpees
1 minute Double Unders
1 minute Thrusters (75/55)
x 5 Rounds

160226

2/25/2016

Friday

Warm Up:
2 Rounds:
200m Run
1 length Walking Groiner
1 length Inch Worm w/ Push-up

Strength/Skill:
A1. Back squat: 5 reps
Rest :30
A2. Seated DB press: 8 reps
Rest 2:00 x 4 sets

WOD:
20 minute AMRAP:
1k Row
50 Wall Balls
25 Power Cleans (95/65)

160225

2/24/2016

Thursday

Warm Up:
7 minute AMRAP:
10 Scap Pull-ups
10 Banded Side Step/leg
10 Kipping Swings
10 Moderate Russian KBS

Strength/Skill:
5 Single Arm DB Torso Row/arm + 10 Seated Banded Row x 4 sets
Rest 2:00 b/w sets

WOD:
4 Rounds for Time:
5 Muscle Ups,
15 Box Jumps (24/20”)

160224

2/23/2016

Wednesday

Warm Up:
3 Rounds:
10 Toe Touch Squats
10 Push Press (empty bar)
10 Jump and Touch to Target (6-12" out of reach)

Strength/Skill:
Clean and Jerk
Build to a 1RM in 12 minutes

WOD:
10 minute AMRAP:
10 DB Snatch (5/arm, 50/35#)
10 Goblet Squats (same DB)
10 HR Push-ups

160223

2/22/2016

Tuesday

Warm Up:
3 Rounds:
:30 Double Under Practice
10 Scap Push-ups
10 Kipping Swings
10 Air Squats

Extra Mobility

WOD:
8 minute AMRAP:
200m Run
20 No Push-up Burpees
20 Abmat Sit-ups
Rest 4:00 x 3
*Pick up where you left off in the last round

160222

2/21/2016

Monday

Warm Up:
7 minute AMRAP:
150m Row
10 Banded Good Mornings
10 Lateral Line Hops

Strength/Skill:
Alternating exercises on the :90, 4 sets of each:
6-8 RDL
5 High Box Jumps

WOD:
3 Rounds for Time:
350m Row
15 KBS (32/24kg)