Open Gym 9 - 11 am

Congratulations to everyone who participated and competed in the 2012 Reebok CrossFit Open!  It was a great 5 weeks at the gym and we had a great time getting everyone involved.  We were genuinely impressed with the effort and the focus over the last 5 weeks.

Jeff has assembled our scores and data into a spreadsheet if you want to see where you finished within the gym, all scores were taken from games.crossfit.com.  There could be a couple errors...

CrossFit NOLA 2012 Open Scores  (Women are on the second tab)

At the start of the open:
There were 2697 men in the South Central Region
There were 1612 women in the South Central Region

At the end of the open there were:
Less than 1800 men were still active
Less than 1080 women were still active

Some notes and firsts:

• Rachael K successfully completed her first toes to bar just in time for WOD 12.3.  She nearly got 2 rounds!
  
• Julie, Hillary, Melissa V, Robin, Margaret V all recorded their first chest to bar pull ups!
  
• Aaron H and Julie A. posted the 3rd highest scores in they gym on 12.3 and contributed to the team score during week 3
  
• The highest worldwide ranking belongs to Tripp Friedler who came in the night before he had knee surgery to complete workout 12.5.  He finished 340 for masters 50 - 54
• Gutsy performances on 12.2, with multiple athletes tying or surpassing their snatch PR.  I know of Andrea, Hillary, Eric M, Robin, Karla, Scott Austin 
• Mike H. got his first muscle up, the day of 12.4, unfortunately was not able to showcase it due to the amount of Wallballs that lay before!
• post to comments if I missed anything, please share!

If you missed the opportunity to participate in the open, you have another chance if you want to throw your hat in the competition ring.  We will be having a PR challenge starting in 2 weeks, on Saturday 4/14.  Look for sign up details this week, there will be a $30 entry fee with the majority of the fee going to the pot for the champions!

Some Results:
Team CrossFit NOLA finished 11th place out of 150 teams this year, improving from 14th out of 60 teams last year.  We will have the opportunity to send a team to San Antonio at the end of April to compete for a spot in the Games.  

The 2012 team will be represented by Brandon, Brad, Demian, Kelsey, Andrea, and Rae who finished at the top of the board for men and women, respectively.  This will be a strong team that has the potential to fight for a top 3 spot.  The Regional workouts in the past have included more skills, which should fit more to our strengths.

Mollie  and Jeff  will be competing individually and will be vying for a top 3 finish to try and make it to the Finals in CA in July.  

If you are interested making the trip to San Antonio, there are opportunities to volunteer and go behind the scenes, check games.crossfit.com

Powerlifting Fundamentals Sunday April 1st at 1pm Midcity and Monday April 2nd at 6pm Midcity. 

Saturday Team WOD

Group Warm-Up and Mobility

In teams of 3 or 4, 5-minute stations for max reps:

Tire Flips
Pull Ups
Shuttle Sprints
Wall Balls
Ring Dips
Wheelbarrow Carries

Friday

Happy Birthday Coach Brandon!
 Come out to Tipatina's tonight at 10:30PM  to hear Benny D on guitar and Mollie and Josh on horns ( We are the first band to play! Big Sam's Funky Nation and others to follow) . Admission is 20 dollars and all proceeds go to Steve Gleason's foundation. We will all be out celebrating Brandon's birthday!! 

Warm Up:
5 Minutes Double Under Flights

20 Turkish Get-ups

Goat 15-20 min

WOD: 5 rounds
10 Kettlebell Swings 2/1.5 pood
25 double unders (75 singles or combo)

Thursday

Warm Up:
3 rounds
Run 10m Forwards
Run 10m Backwards
10 kB swings

5 Min MOB

Skill: Cleans
2x5 Front Squat
2x5 Push Press behind neck
3x3 Shoulder Shrug and drop
3x3 Jump from floor
3x3 High pull and clean
3x3 Hang Power Clean (add weight)

WOD: Use one bar only
"DT"
12 Deadlifts 155/105lb
9 Hang Power Clean 155/105lb
6 Push Jerk 155/105lb

Wednesday

Warm Up
2 rounds
200m Run
5 muscle up drills
5 ring dips
10 pistol squats

5 Min MOB

10 Min Handstand practice: Walks, shoulder touches, wall climbs, frog stands

WOD: 
21-15-9
Overhead Squat 95/75lb
KB Swings 1.5/1 pood
Run 400

Looking for something to do next weekend?

Karla let us know about a scavenger hunt that she promises* is a lot of fun!  (Just don't drink the beer... it is not paleo)

NOLA Brewing and GRN are teaming up again this Lenten season to present the 4th annual Easter Keg Hunt.  It's the Saturday before Easter, April 7th, scavenger hunt starting at 1pm.  You'll be romping through the Warehouse district, working out our tricky clues, and rewarded with sweet, sweet beer at the final destination.  Live music. scavenger hunt. free beer.Form your teams (2-6ppl/team) and register in advance for $12/person, or $15 day of - all proceeds to benefit Gulf Restoration Network.

*see Karla if it ends up not being fun... :-)

Tuesday

Run Club 6:30pm at Jefferson Playground. Make sure to calculate your 400m split times with the formula Coach Mollie emailed you! Try to figure out your goal 5k split as well as your mile split and faster. Sign up on Mind Body.

Warm Up:
400m Run
10 Overhead squats
10 Thrusters
10 CTB pullups
10 KB swings

5 min Mobility

Toes to Bar Tabata: 4 minutes

WOD: Fight Gone Body 17 minutes
3 rounds for reps, 1 minute each
Burpees
Pullups
Pushups
Air Squats
Situps
REST

Congratualations to everyone who competed in the Open this year!! It was awesome to see everyone push themselves and in the process achieve a few personal goals! 

After today we will know the standings of our individual and team competitors!

Regionals will be held in San Antonio, TX,  Friday thru Sunday, April 27, 28 and 29th. If you are interested in going as a spectator, please comment in the box above, or email Mollie at crossfitnola@gmail.com. As soon as they announce hotel rooms I'd like to block off a number of rooms, so I'd like to get a general count in the next few days!  Scroll to the bottom of the post to see some thoughts from Scott A!


Monday


Warm Up:
2 rounds
Row 10 long pulls
10 jump squats
Run 100m

Mobility: 5  minutes

Strength: Deadlift
5-5-5
Start 75 percent and build

WOD: For Max Calories and Reps
Row 3 minutes
Deadlift 3 minutes 275/185lb (about 85% of 1 rep max)

There is no rest between the row and the deadlift. Your total workout is 6 minutes. Your deadlift time begins immediately after the row. Score is Calories Rowed and number of completed deadlifts with good form.

Group A: Minute 1-6
Group B: Minute 4-10
Group C: Minute 8-14
Group D: Minute 12-18
Group E: Minute 16-22

------Having only started Crossfit a few months before the Open, I had no misconceptions about advancing to the Regionals or posting very impressive results at all.  Going in, my goals were simply to post some sort of score for each week - and to use the WODs to reveal my weakest areas.  And to have fun.
In the end, I did that and more.  I learned that double-unders on tired legs are a different animal entirely.  I realized that wall-balls, which I thought I was pretty good at, are a huge weakness after the 75th rep.  I realized that I can snatch way more than I thought - blowing my my previous 1RM 12 times in 12.2.  I even started a somewhat personal online battle between me and the Biggest Loser's Bob Harper, who edged me, 3 WODs to 2.
Participating in the Open exposed both strengths and weakness that I didn't know I had.  It gave me a chance to meet and compete with some great people and tremendous athletes at Crossfit NOLA and already has me motivated for next year.

Good luck to everyone at Regionals!

Scott Austin
(The 15,625th Fittest Athlete on Earth)   

Sunday

Open Gym from 9 am to 11 am.  We will be closing the gym at 11am today.

At CrossFit NOLA 504:

Powerlifting: 2:00pm - 3:30 pm
Active Recovery: 3:30 pm - 4:30 pm

Satuday

Group class 10 am

WOD: In teams of 2 or 3:
2 rounds
Run
PullUps
Hang Power Cleans
Shuttle Sprints
Wall Balls
Overhead Squats

Open workout 12.5 to be held at 540 N Cortez.

Heats starting at 11:15 am come as early as you wish to start warming up.

After the heats are complete, we will start the post open party, BYOB, we will be firing up the grill as soon as the final heat is over!

Friday

Warm Up:
3 rounds
200m run
5 Muscle up drills
5 ring dips
10 pistols

MOB 5 min

GOAT 15-20 min
Choos a skill you can do 1 to 3 reps on the minute every minute for 15-20 mins. Hanstand walks, shoulder touches, muscle ups, ring dips, pull ups, oly skils etc...

WOD:
10 min AMRAP
100m Run
20 double unders (60 singles)