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Thursday
Group A 1000m Row Group B Mobility Skill: Cleans 3x3 Back Squat and press 2x5 Front Squat 2x5 Jump from Ground 3x3 high pull and clean (above knee) 3x3 Full Clean (add weight) WOD: 5 rounds 7 dumbbell Squat clean thruster 35/25lb 10 pullups Games competitors: 5 rounds 7 DB squat clean Thrusters 35/25lb 7 CTB pullups Graham Holmberg 3:29 Phil C.'s team, the Swine Krewe, is defending Grand Champion at this year's Hogs for the Cause BBQ Contest at City Park this Saturday. The event will take place on the Frisbee Golf Course (near Tad Gormley Stadium) and raises money for pediatric brain cancer. Gates open at 10:30am and the event goes until 10pm. The BBQ teams will be offering food from opening until about 4:30 - 5. There are also a bunch of great local bands that will be playing through out the day.
More information can be found on the website, www.hogsforthecause.org, including how to get tickets, which are $10 (online pre-sale) and $20 at the door. If people elect to buy the tickets online, they can support Phil's team's fundraising efforts by adding our team name "Swine Krewe" when prompted. One our Wednesday Mollie is 28 today! Warm Up 800m Run 15 lunging Pass Thrus 10 pullups 10 dips REST 90 SECS 10 pullups 10 dips 10 min MOB In large classes, we will divide into Groups A and B, then Switch. Pair up to Warm up Deadlifts and Overhead squats before dividing into Groups. Group A 10 mins Inversion practice: Choose HS holds, frog stands, shoulder touches, handstand walks, wall climbs Group B WOD: 21-15-9 Deadlift 225/155 OS 135/95  Luis is moving back to Ecuador. He has been a member at CrossFit NOLA for nearly 1 year and has made great progress. Good luck Luis! Tuesday: Sign up for Run Club on Mindbody! Meet at Jefferson Playground at 630 pm and bring a watch! Warm Up (10 min) 3 rds 10 kb swings 7 burpees 10-20 sec L hang or tuck Mob 10 min Toes to Bar Tabata WOD: 7 rounds (allow 30 min) 20 double unders (60 singles) 10 Pushups 1 min rest                       Next Powerlifting Fundamentals: Sunday April 1st at 1pm at 504 or Monday April 2nd at 6pm at 504.
Beginning this week, there are additional Powerlifting classes: Pick one location/time for each of the 4 days per week. Max effort squat 504 Mondays at 7pm OR NOLA Tuesday 7:30pm Max effort bench: 504 Wednesday at 6pm OR NOLA Friday 5:30 pm Dynamic effort squat: NOLA Saturday 9am Dynamic effort bench: 504 Sunday 2pm Monday Warm Up 3 mins Double Under flights 3 rds 200m run 5 unbroken pullups 10 Thrusters w/bar 10 min MOB Deadlift 5-5-5 Start at 70 percent and build. WOD: AMRAP 10 min Power clean and jerk 185/125 2 reps 1 rope climb (sub 10 towel jumps) Saturday, March 24th is the last open workout which will be held at NOLA 504 at 11am.
Come watch as our athletes complete the final workout and join afterwards for a big bar-b-que! We will provide chicken to grill. Bring a side dish and BYOB. Sign up in comments if you plan to attend so we know how much chicken to buy! We will be having a PR Challenge soon after the sectional competition ends.
Fee to register is 30 dollars. Cash prizes will be given based on most improvement and fastest times. The first workout will be Saturday April 14th, 11am. The final workout will be Saturday May 19th, 11am. You must be here to do the workout at these two times. No make-ups will be allowed. Everyone is welcome to compete! If you were one of those people who regrets not signing up for sectionals, now is your chance! If you would just like to have a goal and set your own personal record, now is the time to see what you can do! Sign up in the comments box if you are interested and you can give us a cash payment at the gym. Have fun and good luck!! Sunday
Open gym 10 am to 12pm If you need to do the Open workout, please come in at 10am to warm up. We will start heats fairly soon after. Great job to everyone today! Please remember to submit your scores!!! Powerlifting will be at 11am at NOLA 504 (540 N. Cortez) Mobility 12:30 at NOLA 504 Sign up for all classes on Mindbody Saturday
Free intro class 9am at Uptown Powerlifting 9am at Uptown 10am WOD at Uptown (no 10am WOD at Midcity this week) 11AM: Sectional Competitors at Uptown Come in and warm up as early as 10am and sign up on board for your heat time. Warm UP: Run 800 15 kettlebell swings 15 Jump Squats Roll out/lax ball WOD: Games 12.4 12 minute AMRAP 150 Wallballs 20/14lb (9' target for women) 90 double unders 30 Muscle Ups Friday
Warm Up: 800m Run 5 Wall climbs 10 Burpee Broad Jumps Mobility: 5 minutes Goat: 20 minutes Choose a skill you can do 1 to 3 reps on the minute every minute for 20 mins. Ex: Handstands, hspus, pistols, CTB pullups, pushups, oly lifting, muscle ups, overhead Squats, or added mobility. WOD: 5 Rounds 1 minute American Kettlebell Swings 1.5/1 pood 1 Minute REST Do as many reps as possible each minute. If you put the kettlebell down or stop swinging (resting), the penalty is 10 burpees at the end of the wod for each time unbroken. Score is total reps minus the number of burpees. Don't stop!!! |
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504-861-0610 (call or text) CrossFit NOLAWe are the first, largest, and most experienced CrossFit affiliate in New Orleans! Are you visiting from out of town?
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