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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!  Aja in workout 3 at the 2011 Reebok CrossFit Games! 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  Best seats in the house! 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) As mentioned earlier this week, The Company Burger will be opening soon. Do you need a part time job? If so, they are contact Joe P (860) 984-1020. 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  Friday will be Jeff Bowden's (Jefe's) last day. He is moving to Dallas with a new job. We will miss him and the excitement he brings to the gym. If you see him over the next couple days, be sure to tell him good luck! Come back again soon Jefe!  Unfortunately, more bad news Luke R. is leaving us too, he is moving to NC. We wish him the best! 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.  Miranda Oldroyd demonstrates the "finish" position. This is the final position she will be in before she aggressively pulls herself under the bar 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!       |
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