Tuesday

Warm up:
2 rounds
Row 250m
10 Scap Pull-ups
10 No Push-up Burpees

Mobility

Strength/Skill:
3 sets of 9 Weighted/BW/Banded Push-ups, alternating with
3 sets of 9 Supine Ring Rows

WOD:
2 min AMRAP DU/Singles, then
20 Front Squats (95/65#)
25 push ups
20 FS
25 T2B
20 FS
2 min AMRAP DU/Singles
Score is time and DU/Single reps

How did you hear about CrossFit and what was your first experience/WOD?
George: I was introduced to Crossfit at the Crescent City Classic where some guys were telling me that I could train for a marathon without running all the long runs required. I then noticed that Crossfit NOLA was actually on my way to work. I registered for the free Saturday class with Eric and then signed up.

Louise: I started a couple of months after George. He loved it and I wanted to join too. I signed up for the free class, then fundamentals with Demian.       

When did you first come to CrossFit NOLA?
G: I started May 2012
L: I started July 2012

What CrossFit accomplishment are you the most proud of?
G: I took part in the Crossfit Open this year. It was a great experience and I enjoyed it, despite being intimitated by it!

L: I am pleased that my double unders have improved a lot.

If there was any CrossFit movement that you could choose to never do again, what would it be?
G: Pull-ups - not because I dislike them, but because I can't do many of them!

L: Box jumps - I had a fear of doing them when I first started crossfit, and although I'm much better at them now, I'd be quite happy not to do them.

After a hard workout, what is your favorite meal?
G: Steak

L: Roasted chicken and vegetables.

On a Saturday night, where could we typically find you?
G: At home with my family.

L: Same

What is one goal that you are currently working on that you will accomplish before the end of 2013?
G: I'd like to be able to do proper overhead squats with a reasonably heavy weight. 
L: I would love to be able to do handstand push-ups.

To see more pictures of George and Lousie, and other member spotlights, click here

Monday

Warm up:
Run 400m
2 rounds
10 Leg Swings
:15 L-Sit/Tuck Hold

Mobility

Strength/Skill:
3 sets of 10 Rear Foot Elevated Split Squats per leg
3 sets of :30-:60 plank, can superset as needed

WOD:
50 Ft Walking Lunges
21 Sit-ups
50 Ft Walking Lunges
18 sit-ups
50 ft Walking Lunges
15 sit-ups
50 ft walking lunges
12 sit-ups
50 ft walking lunges
9 sit-ups
50 ft walking lunges
6 sit-ups

Sunday Open Gym Times

Uptown 
12:30-2:30pm 
5:30 - 7:00 pm

Midcity 2:00-:3:30 pm

Powerlifting at Midcity 2:00-:3:30 pm

Saturday WOD
9 & 10am Uptown (8422 Burthe) with Eric
9am free intro, 10 & 11am Mid City (540 North Cortez) with Mollie

Warm Up
5-min distance row in teams, switching every 10 strokes
Then 2 rounds:
10 lunging pass thrus
10 thrusters with bar
10 wall squats
10 leg swings

Deadbugs

WOD: Angie-xtra
In teams of 3, split:
100 Pullups (sub Ring Rows)
100 Pushups
100 Abmat Situps
100 Air Squats
100 Double unders (sub 500 singles)
**35-min cap
**one person works at a time
**teams will carry a 45/25 plate the entire time
**teams of 2 will split 75 of each (375 singles), but carry no plate

Friday

Warm up:Row 1000m, Run 800m, or 4 min Jump Rope

Mobility

Strength/Skill:
GOAT

WOD:
22:00 min AMRAP
800m run
30 box jumps (24"/20" step-down required)
30 wall balls (20/14)

Thursday

Warm up:2 rounds
Run 200m
10 Paused Goblet Squats
10 Roll-ups

Mobility

Strength/Skill:
Squat Clean Progression
10min EMOM
1 Clean Pull + 2 Hang Squat Clean + 2 Front Squats

WOD:
"Grace"
30 Clean and Jerks (135/85lb) for time with 5 min cap

SWIM WOD - Mark your Calendars!

• Date: Saturday October 5, 2014
• Time: 10am
• Location: UNO Aquatic Center http://aquaticcenter.uno.edu/directions.htm
• Cost: $2 entry fee to UNO
• What to bring: Swimsuit, Towel, Goggles suggested, Drinking Water
• ***Must know how to swim. This is not a swimming lesson.

Wednesday

Warm up:2 rounds
1 min Jump Rope
10 Banded GMs
1 Length Sampson Stretch

Mobility

Strength/Skill:
Deadlift
10min EMOM
4 Touch n Go reps @ 80% of 1RM

WOD:
10 min AMRAP
7 Hang Power Snatch (95/65)
7 Box Jumps (24/20)
7 Burpees

Tuesday

Don't forget about new morning open gym times on Tuesdays and Thursdays, 830-10:30am, Uptown.

Warm up:2 rounds
Row 250m
10 Scap Pull-ups
10 No Push-up Burpees

Mobility

Strength/Skill:
3 sets of 8 Weighted/BW/Banded Push-ups, alternating with
3 sets of 8 Supinated Ring Rows

WOD:
ONTM for 12 min:
Odd: 4 Barbell Front Rack Walking Lunges per leg (95/65)
Even: :30 Hollow Hold
Cashout: Max Effort 400m Run

Monday

This week there has been a lot of chalk writing all over the gym floor at both Mid City and Uptown. We have never actually allowed this as It makes it difficult for our staff to do their already lengthy cleaning job. 
 If you are strong enough to use the 65 and 45 pound plates, you are probably strong enough to put these back.The same goes for the 32kg kettlebells. 
Also, there is a giant garbage can next to the water machine. The green disposable cups provided can be placed there instead of accumulating on top of the equipment. Please be respectful by cleaning up after yourselves.


The last week to register for the Deep South Shootout Powered by Progenex (and still get a shirt) is upon us... Have you signed up yet.  There are still a couple openings in each division.  If you want to compete on a team, and don't have a partner yet, post to comments and we will help you find someone.  All movements are posted for all divisions, speak with Jeff (or post to comments) if you have any questions about it, as he can help you decide what division you might want to be in.  There will not be a better, local, competition to join until much later this year.

If you are not committed yet and are on the fence, read Jeffs Blog: Why Should I Compete?

Warm up:Run 400m
2 rounds
10 Leg Swings
:15 L-Sit/Tuck Hold


Mobility


Strength/Skill:
3 sets of 10 Rear-Foot Elevated Split-Squats per leg
3 sets of :30-:60 plank hold


WOD:
3 rounds
50 double unders sub 100 singles
10 man makers (35/20lbs)
Manmaker = drop to plank + push up + right DB row + left DB row + squat clean + thruster