 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!  |
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