Come in and get started on your S.M.A.R.T. (see previous post, set a goal, avoid burpees next week) goals during open gym today! 10am to noon. 

Powerlifting class at 10am, sign up on MindBody. 

It is time to set some goals for the new year.  Please comment on this post with a specific, measurable, attainable, realistic, time-bound (S.M.A.R.T.) goal for 2012. This post will be tagged so we can easily look back to see who made their achievement!

It can be anything.  Good examples: get a 4 minute Fran by July, or run a half marathon in March.  Feel free to include as many as you can think of.   It does not have to be a CrossFit goal, but it does need to fit the SMART criteria.

We are looking forward to helping you get there! 

There will be a burpee  penalty if you do not set a goal and comment on this post

10am Sunday Powerlifting class. Sign up on MindBody. 

Monday 5:30pm Powerlifting Fundamentals. Mandatory if you'd like to join Powerlifting classes. If you can't make it, either sign up for a one-on-one (raeshih@gmail.com) or wait until the next PF class later in January, date TBA. 

9am Powerlifting class reinstated. Last powerlifting class of the year, so stop on by!

Next Powerlifting Fundamentals is Monday, Jan 2nd, at 5:30pm. Mandatory if you plan on joining Powerlifting in the new year, so sign up on MindBody. 

Saturday Team WOD

Warm Up
Run 400 or Row 500

7 pull ups
7 dips
7 back ext
7 sit up
7 overhead squat

WOD:

In teams of 2
12 min AMRAP
20 double unders
12 deadlift 205/135

Friday
Today is the last 830am class. After today, we are canceling all 830am classes. There will continue to be 530am, 630am and 730am  classes 5 days a week, monday-friday.


Warm up: (10 mins)
800m Run
10 pushups
10 ring pulls (try to get as parallel as possible)
10 Thrusters w/bar
10 Overhead Squats
100/50/25/10 Double unders

Mobility: Hip/Shoulder (5-10 mins)

Goat: On the minute for 15 minutes, choose a skill you can do 1 to 3 reps.
"Helen"

Three rounds for time:
Run 400 meters
21 Kettlebell Swings 1.5/1 pood
12 Pull-ups

Hey guys, we are thinking about starting a CrossFit striking program.  The program would involve boxing/striking along with CrossFit movements.  Is anybody interested in this program?

Thursday

Warm Up: (20 min )
400m run or 500m row
10 wall squats
10 overhead squats/pvc or bar
10 pushups
10 pullups

Burgener:
Warm up to Snatch Balance weight
2-3 rounds 
1 muscle snatch or power snatch
1 over head squat
1 Heaving Snatch Balance
1 Snatch Balance



Strength: Snatch Balance (15 min)

Using about 65 to 75 percent of your Max Snatch, do 1 Snatch Balance on the minute every minute for 15 minutes. 
Goal is to land quickly at bottom of snatch with arms completely locked out.


WOD: (one bar) 15 min cutoff
Five rounds for time of:
135/95 pound Deadlift, 9 reps
135/95 pound Hang power snatch, 6 reps
135/95 pound Overhead squat, 3 reps

Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs).

Wednesday

Warm Up: (15-18 mins)
200m run

2 length Bear Crawl
2 length crab walk
1 length centipede
3 Wall climbs
THEN: 2 rounds
5 Muscle Up Drills (2nd round opt. muscle ups)
5 Ring Dips
10 Jump Squats
10 Jumping Lunges
1 30 second accumulated L-sit or hang

Strength: Pullups (10 mins)
 Bands, Body weight or weighted strict pullups
3 x7-10 reps.. Build on Last week

WOD: Front Squat (20 mins)
2-2-2-2-2-2

Post Wod: Double Unders for time (10 mins)
 200 games/100 Adv/75 Int/50 Beg


Rebecca L (on the right)  is leaving us... She is moving to Phoenix, AZ and will no longer be able to attend CrossFit NOLA full time.  Rebecca has made great progress during her time here, recently completing 80 unassisted burpee pull ups and she got her first double under!  We will miss you!

We wish you the best, Rebecca, and hope that you stop by in the future!  

Tuesday

Run Club 630Pm at Jefferson Playground w/Coach Brandon. 
Bring a watch and sign up on MindBody. 
If raining, meet at CrossFit NOLA 504 (540 N. Cortez)

Warm Up:
Run 800
12 WallBalls
12 Box Jumps
12 Burpee Broad Jumps


Stregth: Thruster
5-5-5

Build on Previous Week. Try to add 5 to 10 more lbs than last week.

WOD
For time:
Run 1000 meters
100 Adv/75 Int/ 50 Beg Pushups
135/95 pound Snatch, 10 reps

Josh Everett 6:30, Kristan Clever 11:07 (95lbs)


Congrats to Kelsey and Taryn who both passed their Level 1 certification!  See if you can find them (their heads are glowing with lululemon apparel)