Monday

Warm Up:
5 to 7 mins

10 double unders
10 pass thrus, pvc/bar
10 overhead squats
10 kb swings

Strength: Front Squat

Find a weight you can do a not extremely taxing set of 8-10 reps with very good form. Record your weight. You will use this number for the next month.

WOD: "Helen"
3 rounds

400m run
21 kettle bell swings 1.5/1 pood
12 Pullups

Open gym from 11 am until 1 pm.  Keep the chalk in the bucket.

Watch the 2011 Reebok CrossFit games at 3 pm on espn3.com!

Reebok CrossFit Games: www.espn3.com 

Saturday Team

Warm Up
Run or Row

3 rounds:
7 Pull ups
7 Dips (ring or bar)
7 Overhead Squats (pvc)
7 Back Extensions

Team WOD

Relay Style:

Run 400 m
20 Over Box Jumps
20 Burpees
20 DB Squat cleans
20 Toes to bar

Your monthly dues are due on Monday! If you  are already on automatic draft, you do not need to do anything. If you are paying check or cash, please pay on or before Monday. If you have any account changes, please email jeff at crossfitnola@gmail.com

 
Also, if any of you have friends that are interested in Crossfit, our next fundamentals class begins this Tuesday! They are welcome to come to the Saturday 9am Free intro class. Please let Mollie or Jeff know if you have friends you would like to get involved! Getting your friends involved can also give you a discount off your membership!
We have a new strength/skill cycle for August! Keep bringing your notebooks to class or join Beyond the Whiteboard to keep track of your progress! You can click on the link at the bottom right hand of our join! 


Monday: Front Squat
Tuesday: Pushups/HSPU
Wendesday: Goat (skill you need work on)
Thursday: Snatch
Friday: Pushups/HSPU

Please keep the coaches informed of all  your accomplishments!

Friday

Warm Up:

5 min AMRAP
20 double unders
10 pass thrus
10 Kettlebell Swings, 1 pood
10 Kettlebell Deadlifts, 1 pood

Strength: Deadlift
1X5+
If last weeks set was more than 5, add 5 to 10 lbs. If it was not more than 5, stick with the weight you did last week. 

WOD:  Advanced
5 rounds

400m run
20 deadlifts 145/100lb
20 pushups
10 deadlifts 145/100lb
10 pushups
 Intermediate: 3 rounds  Beginner: 5 rounds, scale reps 200m run/ 10 deadlifts, pushups/5 deadlifts, pushups)

Mollie: 17:40 (3 rounds rx weight, subbed wallballs for pushups, shoulder rehab)

Just wanted to give all of you a heads up about this so you can take what steps are necessary.

On Thursday morning, between 6:30 and 7:30 am, during a class, there were 2 vehicles parked at CrossFit NOLA, that were broken into and personal belongings were stolen.  Please take care to protect your personal items at all times, whether that means bringing them into the gym, hiding them very thoroughly, or not bringing them to the gym at all.  Hopefully we can avoid any further incidents keep those cars locked up tight!

Thanks, Jeff, Mollie, Liz and Brandon

Thursday

Warm Up: 3- 5 mins

run or row 400/500m
Walking/Lunging Samson Stretch with stretch overhead
Pass thrus

Strength: Strict Pullups
3x5
If Tuesday was successful, try adding 1 rep per set. Once you reach 3x10, decrease band size or increase weight. Try 3x5 at new weight/resistance.

Burgener:
3 warm up sets with pvc or bar or very light weight. Focus on form, especially the second pull.
1 muscle snatch
1 overhead squat
3 Position Snatch 

WOD: Snatch one rep every  minute on the minute for 15 minutes. (Squat Snatch)

Chris Spealler: 200-180lbs. Post the highest and lowest loads.

Wednesday

Warm Up:
AMRAP 5 to 7 mins
Row 200m
15 wallballs
15 toes to bar
15 hip extensions

Skill/Strength: Jerk 3-3-3
or
15 Minute Goat: Based on what you did last week, create a rep scheme you can be consistent with for 15 minutes. 1-3 reps on the minute, every minute.

WOD: "DT"
Choose a weight you can complete the wod in 15 minutes or less. Choose a weight that is challenging, but that you can be explosive with and not take giant amounts of rest.

5 rounds
12 deadlift 155/110lb
9 hang power cleans 155/110lb
6 push jerk 155/110lb


CrossFit Cheaters Anonymous 

Joe P. is opening The Company Burger with his partner Adam in the first half of August, he showed Jeff around on Wednesday, it is going to be pretty sweet!  There is even rumor of a paleo burger...

Last year, 5 CrossFit gyms from Southern Louisiana came together and raised over $8000 for LIVESTRONG, The Wounded Warrior Project and The CrossFit Foundation!  This year, we are doing it again! We will be going to Baton Rouge, on September 17th for this National Fundraiser Event, and hopefully, we will blow that $8000 out of the water!  There will be a sweet workout, friendly competition, dedicated athletes, prizes, and all participants and families will receive free admittance to the USS KIDD Memorial museum... but most importantly, we will come together to show Louisiana what CrossFit is all about - it's not just a workout... it is community... it is opportunity... it is giving back!  FGB6 is not about us... It's not about our gyms... It's about those heroes in our lives that have made the ultimate sacrifice for our freedom... for those survivors that have been to hell and back - and know the true meaning of life!  This year the charities involved are Special Operations Warrior Foundation, CrossFit Foundation, and the third charity is up to the voters/CrossFitters!   To participate in FGB 6 visit http://sportsgrants.org/fgb6/ (site was down last I checked) to register and join team CrossFit NOLA.  This year participants who raise $150 will receive a FGB 6 t-shirt, those who raise $500 will receive a hoodie!

Tuesday

Warm Up:
AMRAP 5 to 7 mins
5 Passthrus, pvc
10 overhead squats pvc/bar
30 second Handstand hold or Walk
100m Row

Skill/Strength: Strict Pullups
3x5
If Friday was successful, do same resistance/weight. Add 1 rep per set if possible. Once you have reached 3x10, decrease band size or increase Weight. Aim for 3 x5 at new weight/resistance.

WOD: Five rounds for time:
Advanced: 15 foot L-rope climb  ( 1 ascent)
5 Parallette handstand push-ups
10 45/35lb barbell One-legged overhead squat

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Int: 15 foot legless rope climb
5 deficit handstand push-ups
10 15lbs/PVC  One-Legged OHS

Beg #1:
15 foot  Rope Climb
5 HSPUs
10 Pistols

Beg #2:
Rope Climb progressions
5 HSPUs with limited ROM or piked push-ups
10 pistols assisted with a box/band

Monday

Warm Up:
AMRAP 5 to 7 mins
200m run
5 kipping pullups
10 kettlebell swings
5 good mornings, pvc
5 pass thrus

Strength: Back Squat

2x5, 1x5 +
If you did more than 5 reps last week, add 5 to 10 lbs. If you did not get more than 5 reps, stick with the weight you did last week.

WOD: Advanced (25 min cutoff)
"Morrison"
50-40-30-20-10
Wall Balls, 20/14lb
Box Jump 24"/20"
Kettlebell swings, 1.5/1 pood

Intermediate/Beginner
30-25-20-15-10/21-15-9 reps

Scale weight as needed.


Aja t-shirts are in, if you pick up your shirt, cross your name off the list that is with the shirts.  I have listed your size by your name.  Call Jeff if you need assistance!


Can you find Eric in the Level 1 cert picture below?  A larger image is available on crossfit.com  If you cant find Eric, it could be because one of the dudes on the ends ate him, they are huge!