Blog Archives

150601

5/31/2015

Monday

Warm Up:
4x
:15 sec jumping jack
:15 sec air squat
:15 sec mountain climber
:15 sec jump squat

Strength/Skill:
Front squat 12-15 min
Work up to 5 RM
Then 1 Drop set at 10% less for set of 5

WOD:
7 rounds:
7 Burpees
7 OHS (135/85lb)
15 min Cap

150531

5/30/2015

Thank you to everyone who came out to celebrate our five year anniversary! We had a great time, and we thank you all for being a part of our community! We feel truly special to be surrounded by amazinand appreciate every one of you!

Open gym

uptown 10:30am-12:00pm

Midcity 1pm - 3pm

Downtown 1pm-3pm

5 Year CrossFit Nola Anniversary Party!!- Saturday, May 30th, 7pm@Shamrock

5/30/2015

Come out and celebrate our 5th year of CrossFit Nola's existence!!

When: Saturday, May 30th, 7pm- til ( There is no cover until 9pm, so make sure to get there early!)

Where: Shamrock, 4133 S Carrollton Ave, New Orleans, LA 70119

8:30 pm: CrossFit Nola Trivia Game! Prizes will be given out for top winners!!!
We would like everyone to participate in this!!!

Added fun: There is a possibility that Liz will be challenging people at ping pong...or maybe arm wrestling....
You don't want to miss this!

Come hang out with all the coaches and bring your friends and family...the more the merrier!!

150530

5/30/2015

Saturday

5-year anniversary WOD! The first WOD on the blog was on 5/19/2010, so today we do 5 rounds of 5-19-20-10!

Warm Up:
5 rounds:
5 pass thrus
19 mountain climbers
20 jump ropes
10 wall squats

WOD:
In teams of 2, 5 rounds each:
5 burpees
19 box jumps
20 situps
10 OH Squats (95/65)

150529

5/28/2015

Friday

Warm Up:
3x:
Burgener warm up
200m run

Strength/Skill:
Superset 3 rounds
-weighted pass thru*10
-small kips*10
-kipping pull-ups*3
Then...
ME kipping pull-ups

WOD:
Tabata KBS Russian (32/24)

150528

5/27/2015

Thursday

Warm Up:
3x:
HS hold attempt
HS walk or bear crawl
10 banded GMs
10 straight leg high kick steps
High knees down and back

Strength/Skill:
Strict Press
Build to a 3 RM

WOD:
5x:
20 cal row
10 pull-ups
400m run

150527

5/26/2015

Wednesday

Warm Up:
5min:
10 second HS hold on wall (or free standing if able)
HS walk or bear crawl
10 mountain climbers
10 walking lunge steps
10 lateral lunge steps

Strength/Skill:
Back Squat
Build to a 5 RM*
*emphasis for today is the back squat, most of the time will be spent here*

WOD:
3x:
8 KB snatch/arm (24/16)
16 toes to bar

150526

5/25/2015

Tuesday

Warm Up:
3x:
HS walk attempt or bear crawl
5 jump squats
10 1-legged side to side hops
25m shuffle, turn 25m shuffle
50m carioca

Strength/Skill:
8*250meter row
Rest 1:1

WOD: (12 min cap)
Diane
21,15, 9
Deadlifts (225/155#) & HSPU

Scaling versions:
21-15-9
DL
12-9-6
Wall Climb

or
21-15-9
DL / Seated DB Strict Press (35/20, scale from there)

150525

5/24/2015

Please note the Memorial Day class schedule-
830am Oly Uptown, 10am Wod uptown, 11am Wod Downtown, 1pm Wod Midcity

Monday
Warm Up:
Coaches' Choice

WOD:
"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
(can be completed with a partner or scaled in other ways)

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.