|
Wednesday Warm up: Run 400m 2 rounds 5 split squats with rear foot elevated per leg :30 hollow hold :30 plank/inversion hold Mobility Strength/Skill: Pistols EMOM for 10 minutes Level 1 - 10 perfect narrow stance (feet almost touching) squats (can scale to box or band) Level 2 - using box or band, 5 controlled single-leg squats per leg Level 3 - 3 negative pistols per leg (can try roll-up as well) Level 4 - 3 pistols per leg Level 5 - 3 weighted pistols per leg WOD: EMOM 18:00 Even - 5 deadlifts (245/165lbs) Odds - 5 HSPU INT: 3 HSPU BEG: 5 push-ups (use 60%-70% of 1RM deadlift whichever is lower) 
By popular demand, new class times:
Olympic Lifting - Wed 830am 504 with Brandon Olympic Lifting - Mon 7pm 504 with Demian Gymnastics - Every Saturday 9am 504 with Ryne and Kelsey Tuesday Warm up: 2 rounds 1 min jump rope 10 OHS (pvc/empty bar) 5-8 Strict Pull-ups/Ring Rows Mobility Strength/Skill: Hang Power Snatch Find a 1 Rep Max Make small jumps WOD: 3 RFT 400m run 35 wallballs (20/14lbs) 
Monday Josh Paulus is having his horn recital tonight at 730 pm at the First Presbyterian Church on St. Charles and State. He is preparing for his European Competition so come out and support him if you are available! Warm up: 3 rounds 10 No push-up burpees 10 pass thrus 5 toes to bar/knees to air Mobility Strength/Skill: Push-ups 5-5-5-5-5 Beg - band Int - strict Adv - weighted (use same weight for all 5 sets 1:00-1:30 rest; pick a weight that you feel like you could get 10 reps in the first set) Need to complete all sets to add reps next week WOD: 12:00 AMRAP 10 OH walking lunges w/ plate (45/25lbs) 15 burpees onto plate  Sunday Schedule:
Uptown: open gym from 9:30am-12:00pm Also: (coach change over) open gym Uptown, noon-2 PM 504: open gym from 10:30am-1:00pm powerlifting from 10:30-12:00 active recovery from 12:00-1:00 Saturday WOD
4/27/2013 Open Gym: Mid City only 10:30am-12:30ish Warm Up Leg swing cycle 2 rounds 400m run 20 pass thrus 15 wall squats 10 walking lunges 30 second l-sit or variant Mobility: - hamstring with band or good mornings - couch stretch with band and box - double lax ball to thorasic spine WOD: In teams of 3, 20-min AMRAP 5 goblet squats 32/24 10 AbMat sit-ups 15 box jumps 24/20 Partner A does as many rounds of the above while partner B runs a 400 (500m row). Partner C rests holding a 35/25 plate. If plate ever hits the ground, all teammates must complete 15 Burpees. Friday Warm up: 1k Row Mobility Strength/Skill: GOAT WOD: 3 Rounds 1 min ME front squats (135/95lb) 1 min HSPU/push-up 1 min KB swing (1.5/1pd) 1 min pull-ups 1 min rest Score is total reps per movement 
Thursday Warm up: Row 250m easy, then 250m fast w/o straps 15 wall squats Mobility Strength/Skill: Back Squat 10 min EMOM: 3 reps @ 60-70% of 1RM WOD: Choice: Run or Row 5k (allow 30 mins) OR Power Clean & Jerk ladder Try to build to a 1 rep max: 3-3-2-1-1-1-1-1 Warm up: 50% x 3 cleans + 1 jerk 60%x 3 cleans + 1 jerk 75% x 2 cleans + 1 Jerk Then Build to Heavy Single: 80%x 1 clean and jerk 85%x 1 clean and jerk 90%x 1 clean and jerk Then 2-3 attemps at a 1 rep max If you do not know your max, start off very light and work on technique. Build to a heavy single. The above guide should give you a great opportunity to make a successful lift. DO NOT START TOO HEAVY AND DO NOT MAKE MORE THAN 3 ATTEMPTS AT A 1RM. 
CITY PARK CONCERT IS CANCELED TONIGHT.
It is tentatively scheduled tomorrow evening at 630 as long as it doesn't rain! Swing in the Oaks with the Louisiana Philharmonic Orchestra Wednesday, April 24, 6:30 p.m. (rain date: April 25, 6:30 p.m.) Goldring-Woldenberg Great Lawn New Orleans City Park The LPO’s annual FREE concert in New Orleans City Park featuring orchestra favorites. Bring a picnic and enjoy the outdoors! Concert FREE and open to the public Wednesday Warm up: Jump rope Adv - 1 min singles, 1 min DUs, 1 min TUs (triple) Begg - 1 min singles, 1 min backwards, 1 min DUs Arm circle cycle Mobility Strength/Skill: 1a) 3 x 10 strict T2B/knee raises/roll-ups 1b) 3 x ME nose/toes to wall/kick to wall/frog stand or tripod WOD: 10 min AMRAP Turkish get-ups (1.5/1 pood)  |
Contact Usinfo@crossfitnola.com
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?
Sign our Waiver prior to arriving Join CrossFit NOLA!Interested in joining the gym?
New to CrossFit? All of our new members start with their own private coach! More info here Check out the latest Podcast Episode:
 Sites We VisitPre-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
December 2022
Categories
All
|
||
RSS Feed