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  • Home
  • Classes
    • Out of Town Visitors Check-In
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  • About
    • About CrossFit NOLA
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    • Testimonials
    • Get Me Bodied - QueerFit
  • Get Started
  • Locations
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    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
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111101

10/31/2011

 
Tuesday

Run Club, 630 PM at Jefferson Playground

Warm Up: AMRAP 10 min
3 wall climbs
10 up downs
5 Parallette Pass Thrus
10 Grass Hoppers

Strength: Front Squat
Do one set of 8 to 10 reps that is challenging with very good form.

WOD: 3 rounds
10 Overhead Squats 135/95lb
50 Double unders ( sub 150 singles)

101031

10/30/2011

 
HAPPY HALLOWEEN!

Warm up:
250m row
15 Box Jumps
15 Kips
15 Pushups
15 Wall Squats
Roll Out

SKILL: Strict Pullups
Do one Max Set
Then: 3 sets of 7 to 10 Pullups w/band, weighted or L

WOD: S"Karen"
160 Pumpkin Tosses for time

Throw 160 pumpkins to a 10 foot target for time (150 if you dress in Costume!!)
Picture

Sunday

10/29/2011

 
Open Gym
11 to 1

Check out Aja's video from the main site!

Saturday Team WOD

10/28/2011

 
Warm Up

Run 400 or Row 500
3 rounds
15 second handstand hold
15 second frog stand
5 pistols each leg
10 partner glute ham raises (place a mat under your knees, partner holds your ankles, descend to floor, push yourself back up)

Team WOD

Team "Jumping Angie"

In teams of 4, one person works at at time
250 box jumps
250 push ups
250 sit ups
250 squats


Nov 12 Fittest on the NS Update

10/28/2011

 
This is the list of people that have expressed interest in competing.  The cost to participate is $35. Please bring your money into one of the coaches.  Checks payable to CrossFit Hammond.  If you can no longer make it, also let me know so I can take your name off the list.

Athletes:
Jeff
Mollie
Aja
Leah S
Kelsey
Taryn
Jackson
Eric
Corey F
Joe M
Shari
Mark O
Marcell

Judges/Spectators (Btw, you should all be competing :-) )
Julie
Paul
Mitch
Dotsie

111028

10/27/2011

 
Friday

Warm up:
2 lengths Bear Crawl
2 lengths Crab Walk
20 banded Good mornings
10 kips
100 double unders (50, int/25 beg)

Goat: 15 minutes
On the minute for 15 minutes, do 1-3 reps of skill of your choice.
Ex, rope climb, pushups, pistols, muscle ups, L-sits, etc...


WOD: (10 rounds, Adv/ 7 Rounds int, beg: 30 minute cutoff)"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
6 Deadlift, 225/155lb
12 Pull-ups
24 Double-unders

Jason Khalipa 11:43. Post time to comments.



Enlarge image

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.


111027

10/26/2011

 
Warm Up:
15 American KB swing
10 Wall squats
10 pullups (kipping)
10 pushups
15 heavy wallballs

Strength: Press
2x5, 1x5+
If you got more than 5 on your last set last week, go up 5 lbs. If you did not, stick with same weight or drop 5 lbs.

WOD:Five rounds for time of:
 7 Squat clean 155lb/105
14 Kettlebell swings, 1.5 pood/1 pood

Jason Khalipa 4:44, Neal Maddox 4:51, Josh Everett 5:50, Peter Egyed 6:04, Karianne Dickson 6:19 (105lb clean, 35lb KB).

111026

10/25/2011

 
Wednesday 

(Great job Run Club!! Week 1 Paleo Standings on the Nutrition Blog!)


Warm Up:
200m jog
4x 100m Strides (25%, 50%, 75% 100%)
25 American KB swings
3 wall climbs

Burgener:

Strength: Snatch
4 sets: pvc, bar, then added weight
1 snatch grip deadlift
1 snatch pull
3 position Squat Snatch

WOD: Use a weight you can complete the complex without putting the bar down. You may put it down between each complex, but not before. If you miss, you must start the complex over.

8 min AMRAP
3 Snatch complex ( 1 snatch complex =1 power snatch, 1 hang power snatch, 1 hang squat snatch)125/85lbRX
3 wall climbs (sub walk outs on a medicine ball)


111025

10/24/2011

 
Tuesday

Warm Up:
Run 400m, Get faster with each 25 steps
2 lengths duck walk
15 low box jumps
10 Banded side steps
15 30" box jumps
10 Burpee pushups

Strength: Back Squat
2x5, 1x5+
If you got more than 5 reps on your last set last week, go up in weight 5 or 10 lbs. If not, stick with same weight, or drop it 5 to 10 lbs.
 USE THE SAME WEIGHT FOR ALL 3 SETS.

WOD: (Adv, 5 rounds/Int 4 rounds/Beg 3 rounds and 10 reps) 
30 minute cutoffFive rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

Peter Egyed 24:14, Kim Malz 33:15

111024

10/23/2011

 
PALEO PARTICIPANTS .. Make sure your logs are up to date! We'll be posting current standings by sometime tomorrow! Thanks

Monday

Warm up:
Row 10 strong pulls
10 jump squats, AHAP
10 Good mornings w/bar
10 OS w/bar
10 Thrusters w/Bar
10 Pushup plus on wall
10 wall angels
Arm circle cycle

Stregth: Pullups
3x5-10 strict, weighted or L-pullups

WOD: "Diane"
21-15-9
Deadlift 225/155
HSPU (sub pushups)
Laurie Galassie 2:53
Annie Sakamoto 3:31

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