Don't go crazy, if you crush your pancreas with sugar as a celebration, you may feel sick.

Great Job to everyone who participated!

We will redo the benchmark workout this week and find out who the new paleo champion is!

Jeff will be at the gym from 11 am until 1pm on Sunday if you need to make up a workout.

Saturday

Warm Up
10 minutes easy, Row, Then 250m fast

3 rounds
10 Quick air squats (last round, add Bar and do light, quick thrusters)
10 sit ups
5 kips

Mobility Stretching/Roll Out


Then: 2 sets of 5 Thrusters
1 set of 3 Thrusters, heavier than WOD weight

7 Min AMRAP

3 Thrusters 100lb/65lb
3 Chest to Bar Pullups
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
12 Thrusters
12 Pullups
15 Thrusters
15 Pullups
18 Thrusters
18 Pullups
etc.......

Friday


Are you training for performance? You should be! 

Warm Up:

Run 800m

2 rounds
10 knees to elbows
10 overhead squats
10 burpees

Strength: Backsquat
5-5-5-5-5

WOD: For Time
75 Squats
50 pullups
20 ring dips
50 squats
35 pullups
15 ring dips
25 squats
20 pullups
10 ring dips


Another Reminder:
New month starts on Sunday, for those who would like to get on an auto-pay monthly contract with a credit card, please follow the link below and make a purchase on or before May 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, this will result in two charges.  Your contract will auto renew on the 1st of May, usually about 2 pm in the afternoon.  After it renews, you will be able to register for classes May 2nd and beyond.

If you wish to make a change to your membership,  call or write Jeff ASAP.

Thursday

Are you new to CrossFit NOLA?  Wondering what you should eat?  Check out this article from CrossFit Evolution!  Talk to Jeff or ask some of the paleo challenge participants if you have some questions about this.

Warm Up:

20 Squat Jumps
15 Burpees
10 Bar Cleans

Burgener:

Warm up to WOD Clean and Jerk Weight: You may choose to Power or Squat Clean for the WOD

WOD: 

"Abbate"

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Peter Egyed 21:00, Chad Wittman 21:46, Austin Malleolo 21:50, Rob Miller 28:11 (sq. clean), Michael Giardina 32:50 (sq. clean). 

Post time to comments.

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Wednesday

Are you keeping track of your workouts? You should be, in order to know where you are going, you should know where you have been.  Get a small note book, log your times and weights!

Did you know the gym pays for a membership to Beyond the Whiteboard.  You can log and keep track of all your workouts online.  Jeff and Mollie update the site daily with the new workout, all you have to do is enter your time!  Create a username and ask to join the gym (it may prompt you to pay, just close and reenter the site and find CrossFit NOLA).  If you do sign up an do not use your account, you may be removed from the active user list.

Warm Up:
800m run
15 air squats
15 Chest to Bar Pullups
15 Pushups
15 GHD sit ups
15 Kettlebell swings

Strength: Deadlift
5-5-5

WOD:21-15-9
225/155 Deadlift
135/95 Overhead Squat

New month starts on Sunday, for those who would like to get on an auto-pay monthly contract with a credit card, please follow the link below and make a purchase on or before May 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, this will result in two charges.  Your contract will auto renew on the 1st of May, usually about 2 pm in the afternoon.  After it renews, you will be able to register for classes May 2nd and beyond.

If you wish to make a change to your membership,  call or write Jeff ASAP.

Tuesday

Paleo Challenge Update Final Week!

Warm Up:
3 minutes, jump rope
(practice double unders)
15 overhead squats
10 pushups
5 muscle ups/drill

Then: 3 rounds
8 to 10 Strict pullups (chest to bar, advanced)
8 to 10 Ring dips

WOD: 5 rounds
15 Medicine Ball Cleans 20/14lb
15 Wall Balls 20/14lb

Keegan Martin 6:32 age 17, Matt Ross 7:05 age 14

The Louisiana Sports and Fitness Festival is coming to Lake Charles on May 21.  There will be a CrossFit competition with 3 events, (event one includes a 5k) with a $500 prize for top male and female competitors in the open division.  Registration is $75.

If you are interested in this, please speak with Jeff.


Monday

Warm Up:

2 rounds
Frogplex + 6 burpees
( 1 round frogplex is 6 continuous rounds of  squat clean, thruster, backsquat, thruster)

Then: Burgener

Beginner:
4 or 5 sets
3 Power Cleans + 3 front squats + 3  jerks

Advanced: Power Clean
5-5-5-5-5


WOD:

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Kristan Clever 9:56 (1pood KB), Michelle Kinney 15:10 (1.5 pood KB).

Congratulations again to all the sectional competitors who are hitting these workouts hard!  There is one week left in the competition and in the paleo challenge!  Keep at it we are almost there! 

If anyone needs to still do workout 11.5, Jeff will be at the gym from 11 until about 1.

Saturday


Sectional competitors, we will start running heats at 11 am, you may come in and start warming up before hand.

I recommend sweat bands during this workout.  The toes to bar will shred your hands if you let them get soaked in sweat!

Warm Up:

Roll out
Row easy 5 minutes

Burgener Warm Up:

3 sets
3 muscle snatch, bar
3 heavy wall balls, explosive and quick
3 box jumps, explosive and quick

Then: Try a few power cleans working up to wod weight.

Run and easy 400. Last 100 meters do a full out sprint.

WOD:
20 min amrap

5 Power Cleans, 145/100lb
10 Toes to Bar
15 Wallballs 20lb/14lb



Congratulations to everyone who who completed a 10 k run or row on Friday!  Mollie and I got lots of groans about this workout, which usually means that we are doing something right.  Sometimes you have to go long... great job!