Blog Archives

170401

3/31/2017

Saturday

Warm Up:
Coach's Choice

WOD:
8 Rounds, alternating/round:
3 Bar Muscle Ups
12 Hang Snatch (65/45)
21 cal Row

170331

3/30/2017

Friday

Warm Up:
3 Rounds:
5 Strict Press
5 low Box Jumps
10 light KBS

Strength/Skill:
Split Jerk
Build to a Max

WOD:
5 Rounds for Time:
3 Wall Climbs
6 Box Jumps (30/24)
12 KBS (32/24)

First of all, congratulations on completing the 2017 CrossFit Open! For those who participated, I hope you will attest it was the most fun we have had during the open. This was the first time we did an intramural version and everyone who signed up had a chance to participate and earn points for their teams. We are happy with the result, the fun, and the environment. It will be something fun to look forward to next year!

The final results are in and the Thundercats have taken 1st place. They had great performances each week and were bolstered by a couple of their athletes who turned in solid performances each week, taking top 3 in scaled or Rx

Thundercats 292
Honeybadgers 240
Funk 274

The full IM scoring is linked here:

https://docs.google.com/spreadsheets/d/1M0e8rpFbZjmHQGzMOplMnG-s_-n4bsAJkpr0auzALQw/edit?usp=sharing

to review
1. you got a point for submitting a score (this is a prerequisite for the next two)
2. possible points for hitting a PR in a workout, as listed each week
3. possible points for finishing top 3 in a workout

17.5 details
Top 3 men Rx
1. Matt Watson 10:14 Funk
2. Andrew Freeman 10:56 Funk
3. Jeff Roberson 12:18 Funk

Top 3 women Rx
1. Hye Soo Na 10:05 Thundercats
2. El Chiccarelli 10:49 Funk
3. Allison Vertovec 11:29 Honeybadgers

Top 3 men scaled
1. Seward Broussard 9:42 Thundercats
2. Brian Hong 10:05 Thundercats
3. Alex Radka 10:36 Funk

Top 3 women scaled
1. Krissy Hopkins 7:25 Thundercats
2. Sheila Walsh 9:47 Honeybadgers
3. Brennan Bollman 10:23 Honeybadgers

Full leaderboard :
https://app.touchscoring.com/events/xtfBm4N98b7tjGwZw/leaderboard

Season MVPs (earned most points for their teams, one from each team)
Men
Matt Watson 17 points Funk
Seward Broussard 17 points Thundercats
Jonathan Kienzle 10 points Honeybadgers

Women
El Chiccarelli 18 points Funk
Hye Soo Na 17 points Thundercats
Jenny Higgins 12 points Honeybadgers

Trivia Question Winner: Monte Lukov who guessed that we completed 39054 jump rope revolutions, the correct answer was 40637, Trooper was second with a guess of 42500

Congratulations to everyone who participated! We are proud of all of your efforts!

17030

3/29/2017

Thursday

Warm Up:
3 Rounds:
:30 Goblet Squat Hold
200m Row

Strength/Skill:
Front Squat
Build to a tough triple in 15 minutes

WOD:
"Karen"

170329

3/28/2017

Wednesday

Warm Up:
6 minutes:
10 Kipping Swings
10 Scap Push-ups
100m Run

Strength/Skill:
Weighted Wide Grip Pull-up
2-3 x 5
Rest 2:00

WOD:
10 minute AMRAP:
10 Push-up + Renegade Row/hand (25/15)
200m Run

170328

3/27/2017

Tuesday

Warm Up:
3 Rounds:
10 Banded Good Mornings
:30 Double Under Practice
10 Scap Pull-ups

Strength/Skill:
Band Resisted Deadlift
5 reps every 2:30 x 5

WOD:
3 Rounds for Time:
50 Double Unders
10 Hang Power Cleans (135/95)
10 Toes to Bar

Open Sectional Judging Times

3/27/2017

Hey Everyone!

The main event for the CrossFit Open 2017 will happen every Friday night Through March 24th from 5-7 pm at MidCity.

Alternate judging times as follows:

Friday's 530am-630am MC
Friday's 10:30- noon uptown
Fridays 2:30-4 Downtown
Sunday's 11-12 MidCity

Please sign up on Mindbody to attend any of these time slots!!

If you can't make these times, please email info@crossfitnola.com. For a fee of 20 dollars we can try to accommodate a time that works for you.

Thanks!!!

170327

3/26/2017

Monday

Warm Up:
1k/800m Row

Strength/Skill:
Push Jerk
3, 3, 3, 2, 2
Rest 2:00

WOD:
3 Sets @ 100% Effort:
10 Unbroken Heavy Thrusters
10 Burpees AFAP
200m Row Sprint
Rest 6:00 between sets