Saturday Schedule

9 am - Midcity - Free Intro
         - Midcity - Gymnastics Class
10am - Midcity - Group Class
          - Uptown - Group Class
11 am - Midcity - Competitors Class and Open Gym

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Saturday 10am WOD

Warm Up:
2 rounds
1 min jump rope
20 pass thrus
15 good mornings
10 scap pull-ups
10 wall squats
:30 L-sit/tuck hold

Mobility

WOD: In teams of 2

4-min AMRAP Power Cleans 115/83
Partner A's PCs only count while B holds bar in FR

Then 4-min AMRAP OH Squats 75/53
A's OHS only count while B holds a handstand or bar in OH position

Then 4-min AMRAP box jumps 24/20
A's jumps only count while B is doing double unders or running

Then for time
A does 12 KB swings 24/16 while B holds KB at top of goblet squat, switch, then 11, switch, then 10 .. To 0

Score is time minus 1 second for every rep

2013 Reebok CrossFit Games - South Central Regionals have come and gone, and the team, Mollie and myself (Jeff) would like to thank you for your overflowing of support, love, and encouragement.  We might be the affiliate with the most distance to travel that competed last weekend, and it was incredible to have some supporters in the stands (shout out to Ben, Alyse, Lynn, Matt, Mary, Lauren, Lexi, Rowen)!  I don't know if I will ever get used to seeing the beard shirts, it definitely means a lot!  

I wanted to share some results with you, with some context.  I cannot believe how far CrossFit has come as a sport and watching some of the video highlights from this weekend gives me chills.  We have more pictures to come, Lexi took over 1700 of them, we still need to sort through some of them...

Team 

The 2013 team finished in 15th place, in a more competitive field than last year.  Some highlights:

They turned in a 3rm overhead squat total that would have won other regions, but in ours, was good enough for 12th place
They were the highest placing team outside of Texas
They turned in CrossFit NOLA's highest ever team finish with a 4th place on WOD 6, led by Brandon and Kelsey
Both Liz and Kelsey overhead squatted 165# for 3
Liz nearly got a miricle muscle up, and she did climb a rope
Andrea and Ryne turned in a top 10 finish on Jackie with 8th place
Aaron anchored the team with a "moose" type role, tackling the heaviest weights for the most reps in his workouts
They improved 5 places from their open finish in workouts that were not necessarily suited to their strengths.
The team represented the state, the city and the gym with class and poise and made us all proud.

Mollie

Mollie got a last minute, second chance invite to compete as an individual, and she took the opportunity to be the oldest competitor in the south central region.  She is literally competing against competitors that are half of her age.  She took it as a challenge and made it a goal to make it through all workouts and not receive a DNF.  The best example of this is when she took a risk and jumped her starting weight on the 3 rm overhead squat to 125, and then proceeded to fail on her first attempt.  She quickly regrouped and made  and completed a second attempt at that weight. She then went on to make 3 reps at 130# as well.  Her best finishes were 28th on Jackie with an 8:10 and 26th on the 100's by completing 315 reps. Mollie consistently turned heads and developed her own cheering section throughout the weekend.  She even did some things that she has not done before, such as completing 50 handstand push ups in a row and 100 chest to bar pull ups in a row.  Mollie plans to train for the masters 40 - 45 next year, and the new season starts next week!  Mollie finished 34th out of a field of 40.

Jeff

I came into this regional off of my best open finish ever, in the best shape of my life. My goal was clear, to finish top 3 in the region, and I knew I had a realistic chance of doing so. Knowing that I generally do not win workouts, I knew I needed a flawless, consistent performance during the whole weekend.  I did this on 6 out of the 7 workouts, but unfortunately did not do it on the 7th.  The low point of the weekend came on the 30 burpee muscle ups, on the first day.  I failed to complete the 30 burpee muscle ups in a 7 minutes time cap and earned a 41st place finish.  I still am not totally sure what happened, as I had finished this workout while testing at the gym.  The combination of adrenaline, overhead squats prior and longer straps on the rings did me in.  I slowly clawed back over the course of the weekend, getting to 8th place by the end of the third day.  This was the same result as last year, but earned in the opposite way, with a comeback.  The feeling I am left with after this weekend is a bit sour.  The best I can equate it to, is losing the conference championship game on the way to the Superbowl.  Even though I fell short of the goal, I am trying to, with the help of everyone else, look back and see that I had a good season.  Once I can walk properly again, I am going to consider training again for next year, but until then I am going to enjoy the first days I have not touched a barbell since October.  I am also going to eat a whole pizza...

Friday

Warm Up
2 rounds
500m No strap row
5-8 Strict  Pullups or Ring Rows

Goat: 10 min

WOD:
12 min cap

Dumbbell FRAN
21-15-9
DB Thrusters 45/30lb
Pullups

int. 35/25lb
beg. 25/15lb or 10 lb
Can use kb for thrusters (20k for 45lbs), (16k for 35lbs), (12k for 25lbs)  

Thursday

Warm up:3 rounds
10 jump squats
10 wall squats
5 dips (box/bar/ring)

Mobility

Strength/Skill:
Back Squat
Find new 1RM (5 - 5 - 3 - 3 - 2 - 1 - 1 - 1)

WOD:
Tabata Squats
8 Rounds of
:20 on, :10 off
Score is lowest reps in a round

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:
DL interval 12:00
Evens: 15 deadlifts  (135/95lbs)
Odds: 15 pushups
Int - 115/75, 10 pushups
Beg - 95/55, 5 pushups

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
Retest 1RM

WOD:
P1 rests while P2 works, alternating for 3 rounds
20 goblet squats (32/24kg)
1:30 max cal row
Int - 24/16Beg - 20/12

Monday

HAPPY MEMORIAL DAY!! There will only be one group class at 10am today. See you then! Everything returns to normal tomorrow.

Warm up:
3 rounds
10 No push-up burpees
10 pass thrus
5 toes to bar/knees to air

Mobility

WOD:
Memorial Day Murph
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

CrossFit NOLA had another strong showing on Day 2 in San Antonio!

TEAM: Brandon, Liz, Ryne, Andrea, Aaron, and Kelsey started the day doing 30 wall balls, 30 chest-to-bar, 30 pistols, and 30 one-arm dumbbell snatches each in a relay fashion. The team finished in 22:56, or 18th place for that WOD. Then, Liz and Aaron attacked deadlifts and box jumps. Aaron completed 21-15-9 at 275/30", followed immediately by Liz doing 21-15-9 at 185/24". They finished in 10:50! The team goes into Day 3 in 16th place overall, with Kelsey and Brandon tackling double unders, HSPUs, TTB, shoulder-to-overhead, and FR lunges at 9am!

MOLLIE: The hundreds WOD was back, but this time with wall balls (14#), chest-to-bar, pistols, and one-arm dumbbell snatches (50#). Mollie pushed herself through at a great pace, getting through 15 snatches when time was called for a 26th place finish in that WOD. In the afternoon, she did 21-15-9 of deadlifts at 205# and box jumps at 24". Mollie finished in 7:59, with one second to spare before time was called!! That gave her a 30th place finish, and she goes into day 3 in 35th place overall! She does tomorrow's first WOD at 9:50am.

JEFF: Jeff's first WOD of the day was the hundreds WOD as well, doing 100 each of wall balls (20#), chest-to-bar pullups, pistols, and one-arm dumbbell snatches at 70#. In this killer WOD, Jeff got through 80 of the snatches when time was called, finishing in 12th place! Jeff's afternoon WOD was 21-15-9 of 315# deadlifts and 30" box jumps. Jeff finished in only 5:07, putting him in 14th place for this WOD! Jeff now sits in 12th place overall, and is only 2 points shy of being in the top 10! Jeff attacks the first WOD tomorrow at 12:20 (Jeff is in the last heat for the first WOD, and they have been streaming the last heat of most events at games.crossfit.com, be sure to check it out!).

Saturday

WEEKEND SCHEDULE: We are on a reduced schedule because Jeff, Mollie, Brandon, Liz, Ryne, Kelsey, Aaron, and Andrea are competing at Regionals! The only times classes will be held and times the gym will be open this weekend are below.
Uptown 8422 Burthe:
Sat 9am: Free Intro Class
Sat 10am: Group Class
Monday 10am: Group Class
Tuesday: Normal!
Mid City 540 North Cortez:
Sat 8am: Group Class
Sat 8-9:30am: Open Gym (Competitors Athletes, please complete your Saturday WOD during this time at Mid City)
Sun 10a-1p: Open Gym
Monday 10am: Group Class
Tuesday: Normal!

Saturday 10am:

Warm-Up:
Leg swing cycle
2 rounds:
Run 400/Row 500
20 lunging pass thrus
:30 squatted prayer
:30 L-sit/tuck

Mobility

WOD: In teams of 2-3, complete for time:
200m run
80 Goblet Squats 32/24
400m run
40 front rack walking lunges 45/33
800m run
20 burpees
400m run
40 front rack walking lunges 45/33
200m run
80 Goblet Squats 32/24

Sub 250/500/1000m row for run
All teammates complete the run, then split the reps
Int: 24/16
Beg: 20/12
30-min cutoff

CrossFit NOLA represented on Day 1!! Here's a quick summary:

Team: In the morning, Ryne and Andrea represented the team and finished Jackie in 14:01, tying for 8th (Ryne PR'd in the WOD)! In the afternoon, the whole team competed. All 6 found an overhead squat 3-rep combined max of 1,140 pounds, tying for 12th. Finally, the team had 7 minutes to complete as many burpee-muscle ups as possible, and completed a combined 68 for 15th place. Brandon, Liz, Ryne, Kelsey, Aaron, and Andrea go into day 2 in 12th place overall, starting in heat 2 at 9am.

Mollie: In the morning, Mollie finished Jackie in 8:04, tying for 28th. Then, Mollie completed an overhead squat 3-rep max of 130 pounds!! After a quick rest, she did the burpee-muscle up wod, finishing 5 in 7 minutes!! Mollie made a goal for herself, and she ended up beating it! WTG  Mollie! She finishes day 1 in 35th place and competes in her first WOD Saturday at 11am in heat 1.

Jeff: Jeff completed Jackie in 5:29, tied for 12th place. Jeff then went into the afternoon WOD, first finding an overhead squat 3-rep max of 275, but then completing 2-reps at 285 before time was called. That gave him a 4th place finish. Jeff then went into the burpee-muscle ups, finishing 23! Jeff heads into Saturday in 18th place overall, going at 1:45pm in heat 3.

Follow all the action by clicking here! (I'll try to post updates at the end of the day Saturday.)