Blog Archives

150501

4/30/2015

Friday

Warm Up
6 min AMRAP:
:30 Jump Rope
10 Wall Squats
10 Empty Bar Strict Press

Strength/Skill:
In 15 min, find 1RM Split Jerk from the rack
Allow 5 min before the clock start to work technique with an empty bar
Suggested rep scheme: 5, 5, 3, 3, 1, 1, 1

WOD:
Tabata DU for max reps
Must work on DU
Rest 2 min
Tabata No-Push-up Burpees
Score is total DU + total Burpees

150430

4/29/2015

Thursday

Consider who you want to be in on June 27th.

If you were at the very top of your health and well-being, what would you feel like? What would your family members and friends say about you? How much energy would you have?

So fast-forward and paint yourself a picture: What do you look like on June 27th?

That’s what the Whole Life Challenge will do for you when you join my team and make a commitment to replace a few bad lifestyle habits with good lifestyle habits. (You can learn more about the Whole Life Challenge by watching the two videos on this page of our website.)

Once you watch the videos, you can join my team here:http://www.whole.lc/wlcmay15/pt/crossfitnola. For eight weeks, starting on May 2 and ending on June 27th, we’ll work on all the areas of our well-being—like nutrition, stretching, exercise, for starters.

The Whole Life Challenge is basically a game that challenges us to “try on” a whole life of health and fitness for eight weeks. As a team, we can win points and lose points (hopefully we’ll win more than we lose). And the prize is … Well, it’s who you are on June 27th.

And free months of classes! You can win a free month of CrossFit by doing well in the challenge!

I hope you’ll watch the videos and join my team. In fact, I WANT you on my team!

To watch the videos: https://www.wholelifechallenge.com/what-is-it/

To join my team: http://www.whole.lc/wlcmay15/pt/crossfitnola

Our Team’s name: CrossFit NOLA

6:30 am or 6:00pm Whole Life Challenge Prelims at Mid City

Sign up on Mind Body

Warm Up:
6 min AMRAP:
25 Jumping Jacks,
1 Length High Knees,
1 Length Butt Kicks,
1 Length Lunging Samson Stretch

Strength/Skill:
10 min EMOM:
1 Clean Pull (straight arms, controlled negative) + 2 Power Clean from the ground.
60-70% of max
Aim to add weight twice during EMOM

WOD:
3 rounds:
Row 500m
10 Power Clean 155/105
10 Box Jumpover 24/20
15 min Cap

150429

4/28/2015

WHOLE LIFE CHALLENGE BEGINS THIS SATURDAY! Sign up online under team "Crossfit NOLA".
Sign up on MB for the prelim workout!!

Warm Up:
6 min AMRAP: Run 100m, 1 min DU practice, 15 Light KBS, 15 Light Goblet Squats

Skill/Strength:
In 15 min, Find 1RM Deadlift.

WOD:
8 min AMRAP:
10 TTB,
10 DL 185/125 (or 50-60% 1RM),
Run 200m

150428

4/27/2015

Have you signed up for the Whole Life Challenge yet? It starts this week!

Sign up for the Whole Life Challenge and be amazed at the person you have become in 8 weeks

Warmup
6 min AMRAP:
Row: 10 Pull arms only, 10 pulls legs only, 20 pulls whole body,
10 Scap Pull-ups, 5 Inchworms

Strength/Skill
Every 2 min for 5 sets:
1-2 Strict Pull-ups (add weight as needed so this is "tough",
then 5 C2B kipping Pull-ups/5 kipping pull-up/:30 Kipping practice

WOD
15 min AMRAP: 60 DU (120 Singles), 50 Step-ups (25/leg, alternating, 24/20), Run 400m, 30 Burpees

Online Master's Competition

4/27/2015

The Masters Throwdown Series is an on-line CrossFit competition for athletes ages 35 and older. The first competition begins on May 21st and runs through May 27th. The goal of the Masters Throwdown Series is to help connect the Master's CrossFit Community and provide a fun and competitive environment in which Master athletes can compete

To view more information and to register to compete click HERE or talk to Mollie about it!

150427

4/26/2015

Warmup
6 min AMRAP:
Row 250m,
1 min DU practice,
10 Wall Angels,
10 Pass Thrus

Strength/Skill
10 min Alternating EMOM:
1) :30 MU turnover drill on low rings or :30 Kip Swing,
2) 6-8 Push-ups (use band to make easier or band on back to make harder)

WOD
35-25-15 DB Thruster 35/20 and
Cal Row.
15 min Cap

150426

4/25/2015

Open gym

Midcity 11am - 1pm powerlifting at 11am

Uptown 9am - 12pm

150425

4/24/2015

Warm Up: Coaches Choice

WOD:
In Teams of 3
with one person working at a time:
4 rounds per person:
10 Heavy Shoulder to OH (155/105from the ground)
10 Heavy KBS (32/24)
Row Sprint 400m

150424

4/23/2015

Warmup
6 min AMRAP: 25 Jumping Jacks, 1 Length High Knees, 1 Length Butt Kicks, 1 Length Lunging Samson Stretch

Strength/Skill
10 min EMOM: 1 Clean Pull (straight arms, controlled negative) + 2 Power Clean from the ground. 60-70% of max, aim to add weight twice during EMOM

WOD
12 min AMRAP: 12 Front Rack Walking Lunges (6/leg, 95/65), 24 Wallballs (20/14), 48 DU (scale to 96 singles)

150423

4/22/2015

Warmup
6 min AMRAP:
:30 Jump Rope,
10 Wall Squats,
10 Empty Bar Strict Press

Strength/Skill
8 min Alternating EMOM:
1) 5 TnG Push Press (from rack, go heavy-ish as long as TNG),
2) :30 Superman Hold

WOD
15 min AMRAP: Row 500m, 2 Rope Climbs (or 2 Rope Walks), 100m Farmers Carry (24/16), 15 Push-ups