Friday

START BRINGING A NOTEBOOK TO CLASS AND RECORD YOUR WORK.

Warm Up:
 5 -7 mins
Running/Rowing/ Jump roping
Mobility Stretches

Skill: 20 mins
On the minute for 20 minutes, do 1 to 3 reps of a skill of your choice. These should be skills you find difficult to do. Choose a skill or use a weight that will allow you to do no more than 3 reps per minute cycle.The goal is not to wear yourself out, but to build strength over a 4 week period.   Choose pushups, strict or chest to bar or weighted pullups,handstand pushups, ring dips,  pistol squats, or  Muscle ups. Your goal is to not vary in reps you are able to do from 1 minute to 20 minutes. For all 20 minutes the most you should vary is by 2 repetitions. If you are unable to do even one repetition of say, pullups, then you may try a flexed arm hang for 3 to 7 secs max on each  minute.

WOD:
For time:

21 Deadlifts 225/155lb
50 squats
21 Push press 135/95lb
15 Deadlifts 225/155lb
50 squats
15 Push press 135/95lb
9 Deadlifts 225/155lb
50 squats
9 Push press 135/95lb

New month starts today, 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 by toda.  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 July, usually about 2 pm in the afternoon.  After it renews, you will be able to register for classes July 2nd and beyond.

If you wish to make a change to your membership,  call or write Jeff ASAP.

If you have not started to bring a notebook to class, now is the time to start tracking your progress.

The month of July we will have set days of skill and strength along with the WOD. This may help you figure out set days that you would like to come to class.

For the exception of July4th, here is what we will be doing.
Monday: Back Squat
Tuesday: Pullups
Wednesday: Skill of Choice or Power Cleans/Jerks
Thursday: Deadlifts
Friday: Pullups

The strength program will be slightly different from what we have been doing, but you will be gaining confidence, consistency in skill and improving in strength.
Please keep track of your workouts as it will be easier to gauge your increase in weights or reps each week.

4th of July Schedule:  One group class at 11 am, open gym from noon to 1:30.


BE SURE TO WEAR LONG SOCKS OR PANTS FOR THE ROPE CLIMB TODAY!!!

Thursday

Warm Up:
2 rounds

250m row
10 pushups
10 jump squats
10 toes to bar

Strength: Front Squat
2-2-2-2-2

WOD:
AMRAP 15 mins

15 ft rope climb, 1 ascent
10 ring dips (or pushups for beginners)
20 wallballs, 20lb/14lb

New month starts on Friday, 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 July 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 July, usually about 2 pm in the afternoon.  After it renews, you will be able to register for classes July 2nd and beyond.

If you wish to make a change to your membership,  call or write Jeff ASAP.

Wednesday

Warm Up:
800m run

3 rounds
5 pass thrus
7  Overhead Squats (start w/pvc or bar and add weight each round)
9 Squat Cleans (use same weight as warm up OHS weight)

WOD: 2011 Crossfit Games Regional Workout 4
       (25 minute cut off)
Advanced:
100 pullups
100 kb swings, 1.5 pood/1 pood
100 double unders
100 overhead squats 95lb/65lb


Intermediate:
65's
Beginner:
35's


Choose a rep scheme that you think you can finish!

Tuesday

Warm Up:
3 mins jump rope

2 rounds
15 kb swings (1.5pood/1pood)
15 kb sdhp (1.5 pood/ 1 pood)
15 situps
5 to 10 strict HSPU

Strength: Push Jerk
2-2-2-2-2-2-2-2-2-2

POST WOD: Max double unders, 2 mins

Monday

warm up

2 rounds
200m run
10 wallballs
10 DB shoulder press (light weight)

Strength: Snatch Balance
1-1-1-1-1-1-1

WOD: 25 minute cut off
2011 Crossfit Games Regional Workout 6

ADVANCED:
for time
row 20 calories
30 burpees
40 2 arm DB ground to overhead 45/35lbs
50 toes to bar
100 foot walking lunge with 45lb/35lb plate overhead
150 foot sprint

Beginner and intermediate will scale reps.

HAPPY BIRTHDAY JEFF!!!!

Did you convince Jeff you give you a CrossFit NOLA wrist band yet?

Steak lunch at O'Henry's, probably around 1pm.  Jeff is working out after the 10 am class, he is going to get nice and ripe and then go out in public....  

Will head out for a drink or so at about 9:30-10 pm ish, somewhere on Magazine, likely options are Balcony Bar, Bulldog, Rendezvous.

Warm Up:

800m run
3 rounds
5 pistol squats, each leg
5 HSPU's
Any form of a max ring hold. Hold yourself upside down, in a plank, L-sit, L-tuck or Hollow Rock

WOD  (Thanks to Mollie for the Workout!):
In teams of 2. Games Style: 1 person works at a time. Each of you must complete each movement before moving onto the next one. For example: Person A does 30 burpees, then Person B does 30 burpees. Once person B has completed all 30 Burpees, person A may move on to Thrusters. You may not divide up reps. You must finish all reps before the next person can move on.

30 Burpees
6 Squat Cleans 95/65lb
25 Thrusters 95/65lb
19 Pullups
81 Double Unders
30 Overhead Squats 95/65lb

You may only use one bar, so if you need to scale the weight, say 55lb for overhead squat, you will use the same bar for Cleans and Thrusters. Each person may have their own bar, so a team of a male and female may have one 95lb bar and one 65lb bar.

Friday

Warm Up:
2 rounds
 250m row
15 wallballs
10 pushups
5 toes to bar

Strength: Deadlift
5-3-1+

Warm up with 2 sets of 5, one set of 3 deadlift

the 5-3-1+ set should be 70%, 80%, 90% of 1 rep max
Example: if one rep max is 225, the set looks like this:
155-180-200

WOD: Crossfit Games Regional Wkt 3 (2011)
21-15-9
315/205lb deadlift
30"/24" Box Jump


Mollie Pate 8:30, Brandon Ecker 8:35, Aja Barto 4;26, Jeff Germond 5:26

Saturday is Jeff's Birthday.  For those who are interested, he will be working out after the 10 am class and then going to O'Henry's for his free birthday steak (probably around 1), anyone is welcome to join in the workout or lunch.

Jeff and Andrea will head out for drinks later in the evening, location TBD, but probably on magazine st. Again, all are welcome to join!

Also, Saturday will be Jeff's birthday WOD!!! It's a surprise, so come prepared to have some fun and sweat! The movements in the WOD will be one's that Jeff is really good at. So in reality, you could be doing about 50 skills..... :)

Thursday

Warm Up:
2 mins Jumprope
12 air squats
12 burpees
12 toes to bar
12 good mornings
MAX effort 100m Row

Strength: Power Clean
1-1-1-1-1-1-1

WOD: 5 rounds
10 Double  Unders
15 Pushups
20 air squats

Mollie 6:41

Wednesday

Warm Up
3 rounds

200m run
5 kip attempts or butterfly attempts
5 pistol squats, each leg
5 ring dips
30 second plank hold

Burgener:
3 sets: 3 muscle snatch + 3 overhead squats
5 sets: 2 snatch from floor

WOD: Advanced

"Amanda"
9-7-5
Muscle up
135/95lb Squat Snatch

Beginner:
21-15-9
Pullups
Power or Squat Snatch 95/65lb