CrossFit NOLA
  • Home
  • Classes
    • Out of Town Visitors
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Pricing
    • Gym Rules
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Coaches
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • Member Spotlight
    • CF NOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
    • CFNOLA Gymnastics
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Online Shirt Store
  • Events
  • Home
  • Classes
    • Out of Town Visitors
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Pricing
    • Gym Rules
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Coaches
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • Member Spotlight
    • CF NOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
    • CFNOLA Gymnastics
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Online Shirt Store
  • Events

Paleo Challenge Over Tonight!

4/30/2011

 
Picture
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.

110430

4/29/2011

 
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.......



110429

4/28/2011

 
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.

110428

4/27/2011

 
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.
Picture
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.

110427

4/26/2011

 
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 and Billing

4/26/2011

 
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.

110426

4/25/2011

 
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

110425

4/24/2011

 
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).


One week left!

4/23/2011

 
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.

110423

4/22/2011

 
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!
Picture
<<Previous

    Contact Us

    info@crossfitnola.com
    504-861-0610 (call or text)

    CrossFit NOLA

    We are the first, largest, and most experienced CrossFit affiliate in New Orleans! 

    Are you visiting from out of town?  

    Sign our Waiver prior to arriving

    Free Intro Class

    Click here to sign up!

    Next Fundamentals Classes

    Interested in joining the gym?

    New to CrossFit?

    We have fundamentals classes starting 5 out of every 6 weeks!

    Don't delay!

    Sign up here!
    More info here

    Space is limited! (if you wait until the last day, you might not get in) is
    Progenex Link
    ROMWOD - Optimize Your Range of Motion
    Out of Town Workouts
    File Size: 183 kb
    File Type: pdf
    Download File

    New Nano 6.0 now available at Reebok.com!
    CFJ Sample Article

    Sites We Visit

    Hollywood LiveStock, Next delivery date JULY 31

    Pre-Made Paleo
    GoRuck Oct 26th
    Marks Daily Apple
    CrossFit
    OPT
    Louisiana Philharmonic
    CrossFit Endurance
    Mobility WOD
    Prometheus CrossFit
    Motor City CrossFit
    Beyond the Whiteboard
    Gary Taubes's Blog
    Tasc
    Whole 9

    Archives

    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011
    September 2011
    August 2011
    July 2011
    June 2011
    May 2011
    April 2011
    March 2011
    February 2011
    January 2011
    December 2010
    November 2010
    October 2010
    September 2010
    August 2010
    July 2010
    June 2010
    May 2010
    April 2010

    Categories

    All
    Goals 2012
    Goals 2013
    Goals-2014
    Goals 2015
    Hero
    Powerlifting
    Rest Day
    Schedule
    Team Workout
    Videos
    Workout
    Workouts

    RSS Feed

Thanks for visiting! See you at the Gym!