Friday

Warm Up
800m Run
THEN: 3 rounds
5 wall walks
5 ghd situps
5 ghr

Partner Skills:
Lowers from Inverted hang

2 rounds of 10 to 15 sec holds on rings (with a partner spotting)

Hollow Rock
L-Tuck
L-Sit
Hollow Rock with Turnout
L-Tuck with Turnout
L-Sit with Turnout

WOD: 10 min AMRAP

Advanced:
1 muscle-up
1 ring HSPU (Sub 3 regular HSPU)
1 Inverted Ring Hold
1 Lower from inverted hang

Intermediate:
1 muscle-up (or jumping muscle-up or muscle-up in a band)
2 HSPUs
3 ring pull-ups
5 ring push-ups

Beginner:
3 pull-ups (use smallest band possible)
3 bar or box dips
30 second bar L-tuck
5 push-ups with feet elevated

Improve your technique with Olympic style weightlifting coach Gayle Hatch. SPACE IS LIMITED!
DATE: Sunday, October 23rd 2:30pm to 3:45 pm

You will receive hands on training with a question and answer session after. Don't miss this great opportunity! Sign up on the Class Sign in tab. Go to Seminars, then Sign in AND enroll yourself for the class.  Cost is $20.


GAYLE HATCH's contributions to Olympic-style weightlifting and strength training are quite considerable. He has been active as a weightlifting and strength & conditioning coach for more than thirty-five years. Among Hatch's many accomplishments are memberships in both the USA Weightlifting and USA Strength and Conditioning Coaches Halls of Fame and he served as Head Coach of the men's 2004 USA Olympic Weightlifting Team that competed in Athens, Greece, the home of the modern Olympics.  His club, the Gayle Hatch Weightlifting Team, has a tradition rich program that has won forty-eight USA Weightlifting National Championships. Coach Hatch has also had athletes make three United States Olympic Teams, and 12 World Teams. He has had more than 50  athletes selected to other U.S. international teams. Some of the outstanding lifters coming out of the Gayle Hatch program include Olympians and World Team Members, Bret Brian and Tommy Calandro, and Olympic Squad and World Team Members, Blair Lobrano and Matt Bruce, as well as World Masters Champions, Walt Imahara and Chuck Meole. Hatch has also had 20 athletes selected to Junior World Teams including junior American record holders, Buster Bourgois and Brandon Baker.

Thursday

Warm Up:
400m Run or 500m row
(On the run, you will start out very, very, slowly. Each 25 steps you will increase the speed. You will keep increasing speed every 25 steps until you have completed the run. If you are rowing, you will increase speed every 10 strokes.)

1 length crab walk
1 length bear crawl
2 lengths kb waiters walk, right arm
2 lengths kb waiters walk, left arm

Strength: Pistol Squats
3x5-10 reps: Add weight as necessary

WOD: 21-18-15-12-9-6-3
KB Swing 2 pood/1.5 pood
Ab mat sit ups
Double unders

NEWTON DAY IN NEW ORLEANS
10AM-6PM AT VARSITY SPORTS
3450 MAGAZINE ST., NEW ORLEANS, LA

Get 20% off Newton Running shoes and enter to win a FREE pair if you try them on

This Thursday there is an in-store Natural
Running/Newton Clinic at Varsity Sports on Magazine.  There will be a drawing at the end of the day for a free
pair of Newtons if you simply come in a try them on! The first 15 people
to try on win a free Newton gift! They will also be hosting a form clinic Thursday
morning at 7 am in Audubon Park (near Shelter 10). This is a great
opportunity to get any questions you may have about natural running and or
Newton running shoes answered. They will also have sample pairs of the
Newton shoes for you to take for a test run. Most of the form clinic will
consist of barefoot drills that can help fine tune your running form. 

If you can't make it Thursday to Magazine St, Varsity Sports Elmwood will be
hosting a similar event at Elmwood Fitness Center in Harahan. Newton
reps will be in-store from 9 am to 6 pm and will also provide a form clinic
at 6 pm. Drawing for free shoes, gift with try on, and 20% off your Newton
purchase still apply. 

Brandon, Jeff and Mollie will be getting their running certification this weekend. We will be starting up some type of an endurance program once or twice a week at Crossfit NOLA, so I thought this would be a good opportuninty to get an intro to pose running. If you are looking to improve your running technique or improving your race times, this is a great chance to see what it's all about. Sounds like there's some cool gear they are giving away as well.

WEAR LONG SOCKS OR PANTS: ROPE CLIMB TODAY
Wednesday


Warm Up: HAPPY 30th  BIRTHDAY TESS!
Instead of the Filthy Fifty..Here's to a down and dirty 30!
10 box jumps
10 jumping pullups
10 kb swings
10 kte's
10 walking lunges
10 push press w/bar
10 back ext
10 wall balls
10 burpees
10 double unders

Strength: Split Jerk
1-1-1-1-1(-1-1)

(Burgener)
WOD: 10 min AMRAP
5 Clean & Jerk 135/95lb
1 rope climb

Tuesday
Warm Up:
10 fast pulls on the rower
10 Kips-no pullup: work on the kip and going unbroken
8 GHD situps (or abmat)
10 pushups
8 Glute ham raises
10 Fast pulls on the rower

Shoulder Mobility: 5 minutes

Dips: 3x5-10
Add weight if necessary

WOD: 7 rounds
10 wallballs 20lb/14lb
10 pullups

Advanced may try heavier wallball for this workout

Monday

Group Warm up:
Jog 100m
Stride to sprint 100m
20 banded side steps
15 banded good mornings
5 dynamic leg swings, side and back
15 Wall Squats
THEN: 2x 100m strides
1x 200m sprint


Strength: Overhead Squats
2x5, 1x5+

WOD: 5 rounds
35 double unders or 105 singles
200m MAX EFFORT Sprint
1 minute rest

I'm posting this late, but in case anyone is up at 9pm tonight, the new show Pan Am is airing on ABC and I'm (Mollie) performing on the sound track.  If you happen to watch it, listen for the French Horn. I know for sure there"s one horn solo, and there's some cool brass on it. 

Open gym from 11 to 1 pm. 

Ninja edit: Powerlifting will be running (haha, not really "running" per se) at 10am, so if you want to come earlier, that's ok. --RS

Saturday Team WOD

Team Warm up 

as a team row 2000 m 10 pulls at a time

WOD

Medicine Ball throw relay