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  • Home
  • Classes
    • Out of Town Visitors
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Pricing
    • Gym Rules
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Coaches
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • Member Spotlight
    • CF NOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
    • CFNOLA Gymnastics
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Online Shirt Store
  • Events

210226

2/25/2021

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Friday

Food for Thought:
Eye on the Prize Friday
"You have to be able to accept failure to get better. - —LeBron James
What connection can you make to this and follow through?
LeBron James is an American basketball player with the Los Angeles Lakers. James is the only player in NBA history to have won NBA championships with three franchises as Finals MVP.

Warm Up:
3:00 Easy Row
+ 10 Banded Good Mornings
10 Banded Side Steps
5 Yoga Push-ups with Head Through

Strength/Skill:
Hang Power Snatch Technique Work

WOD:
Lane
5 Rounds for Max Reps:
UB Hang Power Snatch (135/95)
Max HSPU
Rest :15-:20 between Exercises and 4:00 between Sets
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210225

2/24/2021

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Thursday

Food for Thought:
This or That Thursday
Which do you value more progress or perfection?


Warm Up:
400m Run
+ 10 Leg Swings
10 Cat/Cows
10 Reverse Lunge with Diagonal Stretch

Strength/Skill:
Single Arm Dumbbell Row
8-10/arm x 4

WOD:
150' Single DB OH Lunge
50 TTB
30 Box Jump Over 30/24
*10 min Cap
Picture
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210224

2/23/2021

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Wednesday

Food for Thought:
Wellness Wednesday
Time inconsistency gets in the way of follow through. This refers to the tendency of the human brain to value immediate rewards more highly than future rewards.

Warm Up:
6 Rounds of Tabata Jump Rope
+ 10 Toe Touch Squats
10 Yoga Push-ups with Head Through at Top

Strength/Skill:
Squat Clean + Front Squat + Push Jerk
(1+2+1) x 4 (building)

WOD:
10 Rounds:
30 Double Unders
10 Front Squat (115/75)
5 Shoulder to OH 
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210223

2/22/2021

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Tuesday

Food for Thought:
Talk about It Tuesday
What is something that gets in your way of following through on your health goals?

Warm Up:
400m Jog
+ 10 Banded Good Mornings
10 Banded Side Steps
10 Leg Swings

Strength/Skill:
McGill Big 3

WOD:
Deadlift
1-1-1-1-1-1-1
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210222

2/21/2021

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Monday

Food for Thought:
Motivation Monday
"Skill is only developed by hours and hours of work." -Usain Bolt, Gold Medal Olympic Sprinter
Usain Bolt is a Jamaican former sprinter, widely considered to be the greatest sprinter of all time. He is a world record holder in the 100 meters, 200 meters and 4 × 100 meters relay.

Warm Up:
3:00 Row
+ 10 Narrowing Stance Air Squats
10 Pass Throughs
10 Scap Pull-ups

Strength/Skill:
Strict Pull-up
2.2.2 x 5
Rest :10/3:00 between Sets

WOD:
42-30-18
Row cal
Pistol
*16 min Cap

Cool Down:
Accumulate in as few sets and as little assistance as possible:
​1:30 Dead Hang and 4:00 Squat
Picture
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210220

2/19/2021

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Saturday

Food for Thought
Icebreaker Saturday
What is a replacement action/routine that you could take to fix a bad habit?

Warm Up:
3:00 Row
+ 10 Straddle Stance Inchworms
+ Ido Portal Scap Routine

Strength/Skill:
Snatch Grip Deadlift + Snatch Pull + Power Snatch
(1+1+2) x 5

WOD:
Ingrid
​10 Rounds:
3 Power Snatches (135/95)
3 Burpees over the Bar
Picture
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210219

2/18/2021

0 Comments

 
Friday

Food for Thought:
Eye on the Prize Friday
Muhammad Ali's birth name was Cassius Marcellus Clay, Jr. He was born in Louisville, Kentucky on January 17, 1942. He was an American boxer and social activist who was the first fighter to win the world heavyweight championship on three separate occasions.

Warm Up:
Tabata Double Unders
+ 5/5 Scap Pull-ups/Kipping Swings
5/5 Wall Squats

Strenth/Skill:
Front Squat from Rack
2-2-2-2-2\

WOD:
15.3
14 min AMRAP:
7 Ring Muscle Ups
50 Wall Balls (20/14)
100 Double Unders
Picture
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210218

2/17/2021

0 Comments

 
Thursday

Food for Thought:
This or That Thursday
What's your bad habit breaking style: cold turkey or weaning off/replacement?

Warm Up:
400m Jog
+ 10 Banded Good Mornings
10 Banded Side Steps
10 Leg Swings

WOD:
Power Clean
5-3-3-1-1-1

Post WOD:
10 min AMRAP:
L-sit

Picture
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210217

2/16/2021

0 Comments

 
Wednesday

Food for Thought:
Wellness Wednesday
Quick tips to break a bad habit:
1) Identify trends and triggers
2) Structure a new routine to replace the habit
3) Value progress over perfection


Warm Up:
3:00 Row
+ 5 Barbell Strict Press with :10 Hold on Last Rep
10 Reverse Lunges with Diagonal Stretch

Strength/Skill:
Strict press
5-3-2-1-1-1

WOD:
3 Rounds:
24 cal Row
18 HSPU
12 Reverse Lunges, 6/leg (125/85)
*18 min Cap
Picture
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210216

2/15/2021

0 Comments

 
HAPPY MARDI GRAS!

Tuesday


Food for Thought:
Talk about It Tuesday
What is a bad habit that you are working on fixing?

Warm Up:
Coach's Choice

Strength/Skill:
Strict Pull-up
3.3.3 x 4
Rest :10 between Reps and 3:00 between Sets, add load if able

WOD:
400' Farmers Walk (70/50lb or 32/24kg)
3 Rounds:
12 Burpees
12 Deadlifts
400' Farmers Walk
3 Rounds:
12 Burpees
12 Deadlifts
400' Farmers Walk
Picture
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