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From the CrossFit main site. The top picture is the correct position.  For a front squat or clean, get the elbows up with the load to rest upon the shoulders rather than in the hands. When going overhead, the elbows drop but still maximize the surface area of the body under the bar to prevent the bar from sliding down the chest in the dip phase of the lift. Friday
Warm Up 100 Double Unders 100 Overhead Squats 100 Ring Dips 100 Sand Bag Cleans WOD: For Time 100 Snatch 275/185 Cool Down: April Fools Day (come in for Real WOD!!!) April Dues are due!! No joke! If you are interested in a monthly package, visit our contracts and packages page. YOU DO NOT NEED TO PURCHASE AN ADDITIONAL PACKAGE IF YOU ARE ALREADY ON A MONTHLY PACKAGE, IT WILL RENEW AUTOMATICALLY. AN ADDITIONAL PURCHASE WILL RESULT IN 2 CHARGES PER MONTH. If you already have a monthly package, it will renew this afternoon, afterwards you can schedule for April Thursday : New! 730am Class!
Burgener Warm Up Then: 3 rounds Frogplex: Squat Clean into a thruster into a Backsquat into a Back Thruster = 1 rep Do all four movements(the frogplex) 6 times, then drop and do 6 burpees = 1 round Go up in weight each round. Then: Power Clean 1-1-1-1-1-1-1 WOD: Five Rounds 45/35lb Barbell Overhead walking lunge, 50 feet 21 Burpees Wednesday
Warm Up Run 400 or Row 500 m 3 rounds of 10 med ball cleans 5 pull ups 10 box Jumps 10 push press 45/33 WOD Happy Birthday Brandon! 19 Handstand push ups 3 rounds 30 pull ups 31 box jumps 24"/20" Then 80 Wall Ball 30#/20# Hey..I might have 2 free dress rehearsal tickets for tomorrow night, Wednesday at 7 pm, for the opera Il Trovatore at the Mahalia Jackson Theatre. If you're interested, call Mollie. I'll find out for sure tonight if they're available.
Tuesday
New! 730am Class! Warm Up: 400m run 2 rounds 15 Thrusters 10 pushups 5 HSPU's Strength: Backsquat 3.3.3.3.3 Shoulder Press 3.3.3.3.3 WOD: Annie 50-40-30-20-10 Double Unders Sit ups Chris Spealler 4:34, Matt DellaValle 4:47, Luca 5:30, age 9, Kim Malz 9:06 GHD, EJ 10:32, age 9  Hogs for the Cause support group! Monday - NEW! 730am class!
Paleo Challenge Update Warm Up: 2 rounds 10 jump squats 10 strict pullups 10 ring dips or pushups WOD: (45 min. cut off) "Kelly" 5 rounds 400 meter run 30 box jumps 24"/20" 30 Wall balls 20/14lb For those who would like to get on an auto-pay monthly contract, please follow the link below and make a purchase on or before April 1. If you qualify for a discount, please see Jeff or Mollie for instructions on how to apply it. Online Store If you are already on a Monthly contract with a credit card from a previous month, DO NOT PURCHASE AN ADDITIONAL MONTHLY PACKAGE. Your contract will auto renew on the first of the month, usually about 2 pm in the afternoon. After it renews, you will be able to register for classes in April. If you wish to make a change to your membership, call or write Jeff ASAP. We have added a 7:30 am class on M, T and Th. This will be a trial for a couple weeks, if there is enough attendance/interest, they will be permanent.                     If you still need to (re)do your sectional workout. The gym will be open at 11 am on Sunday morning.
Don't forget to submit your score! Or join the team if you are a member of the gym! (Gerrit is one I know of) Saturday 10am Warm Up: 400m run 10 kettlebell swings 10 kips 10 burpee pushups 30 second frog stand WOD: EVA 5 rounds 800 meter run 30 kettlebell swings 2 pood/1 pood 30 pullups Jeremy Thiel 36:43 11am Sectional WOD AMRAP 10 minutes 30 double unders 15 Snatch 75/55lb     There will be a normal Saturday Workout tomorrow at 10 am. If you wish to redo your sectional workout from last week, we will start heats of it at 11 am, so come in a little e. Tomorrows judging will not count as one of your open sectional workouts in your open sectional workout package you purchased with CrossFit NOLA. It will be a freebie.
Sectionals Competitors: The South Central Regional PR Director is looking for great stories from the CrossFit members that are participating in the Sectionals. Think about what first brought you to CrossFit, why you got hooked, and what drives you to compete in the Sectionals. They're really looking for great, inspirational stories (you can see some now at the games website). Come ready to share your story this Saturday and at upcoming Sectionals WODs! |
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