CrossFit NOLA
  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • 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
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events
  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • 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
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events

Powerlifting Class!

8/1/2011

 
"Our specialty is not specializing." 

Yes, in CrossFit we aim to have the heaviest lifts, most pull-ups, and fastest sprints all at once. But sometimes focusing on one area will help all of your numbers go up. Join Rae, CrossFit Level I and CrossFit Powerlifting certified, in a special Tuesday, Thursday, (some) Saturday, and Sunday powerlifting training program. This is your chance to build lean muscle, develop explosiveness that will transfer to your Olympic lifts, and just beast out on some really heavy stuff. Don't worry if you haven't focused much on your lifts before, we'll build you up. 

We will follow a version of the Conjugate system developed by Louie Simmons of Westside Barbell and the programming of Mark Bell at Super Training Gym. This includes revolving large and small exercises, as well as proper loading of volume and how to change the intensity zones in a one week max effort revolving system, utilizing a three-week pendulum wave loading to develop a special strength from explosive strength, speed strength, strength speed as well as circa-max wave, and how to use the delayed transformation phase for general CrossFit training and running events. We'll do max effort lifts Tuesdays and Thursdays at 7:30pm and speed work on Saturdays and Sundays at 11am. The Tuesday and Thursday max effort days strengthen you, the speed days of Saturday and Sunday make you explosive, and all workouts with high volume make one develop muscle through special exercises. 



Powerlifting comprises of the squat, bench press, and deadlift, but we'll throw in kettlebell and assistance work for variety. Expect to train your Olympic lifts as well. 

A few notes: 

1) Each session counts as a class (unlimited members, this is included). 

2) You will need to bring a notebook to class to record your lifts. 

3) Each session we will do short metcons/strength conditioning after lifting. Do not do class at 4:30, 5:30, or 6:30pm and then lift. If you want to do both the daily WOD and powerlifting, come in the morning at 7:30am or noon. 

4) There will be experimentation since this is a new program. Come with an open mind and we'll talk one-on-one about your goals and develop a plan to get you there. 

5) If you expect to see results, you will have to commit to consistent attendance at sessions. This is not a "drop-in" whenever type of CrossFit WOD: in exchange for your commitment we are investing in you and doing personalized planning to increase your PRs. If you have a consistent conflict with one of the days, contact Rae for a workaround. 

6) Wear a flat shoe, ideally Converse All-Stars. 

7) This is for members of all levels, from the absolute beginner who has never benched before to the firebreather who squats 600 raw. 

Some things you can expect: box squats, benching, dragging sleds, using resistance (including bands), using the reverse hyper, Dimel deadlifts, sumo deadlifts, sumo squats, deficit deadlifts, and more. 

Email Jeff and Rae (raeshih@gmail.com), or post to comments if you have questions or would like to sign up. To find out more about powerlifting, check out http://www.westside-barbell.com/, http://www.powerwod.com/, and http://www.supertraininggym.com/ 
Rae
8/1/2011 02:57:37 am

Class will start next Tuesday! if you'd like to meet ahead of time and talk about it, I'll be at the gym Saturday and Sunday. This is really for all ability levels, so don't be intimidated. You have nothing to lose by trying (except fat!).

Elana
8/1/2011 04:53:08 am

I'm in! Losing the fat will be a bonus. See you Tuesday.

Elizabeth
8/1/2011 05:05:01 am

Rae, are you going to snap at me?

Rae
8/1/2011 05:35:13 am

If it makes you PR like last time, absolutely.

Melissa Gibbs
8/1/2011 05:47:37 am

I'm definitely interested. Is there a planned end date for the program, or will it last indefinitely?

Paul B
8/1/2011 05:59:19 am

Most of the 2nd paragraph might as well have been written in Russian! Thought my lifting vocab was decent. Guess I have a lot to learn!

Bradley Schneller
8/1/2011 06:13:16 am

Rae,

So if we can only make Tuesday's at 7:30pm it's not recommended?

I can not make Thursday (ever) and Saturday and Sunday is sporadic with my travel schedule.

so...your response would be?
Thanks in advance.

Rae
8/1/2011 06:44:41 am

There isn't an end date for this yet, but after Oct 1st potentially M/W/F nights will open up if there's interest.

Bradley (and anyone else), if you can't come on Thurs/Sa/Su, I'll work with you on an individual basis so you know enough of the movements to follow the programming on your own. Mornings at 5:30am are a possibility too.

Rae
8/1/2011 07:01:14 am

And by "next Tuesday" I mean the 9th of August, just to clarify.

Jackson
8/1/2011 07:09:16 am

I'm IN!!! I want to look like Jeff (the one that just left) in 2 months. Rae, I expect you to get me to the point where I can overhead squat like the Hulk!

Elizabeth
8/1/2011 07:37:45 am

It's a deal! Count me in!

Bradley Schneller
8/1/2011 11:51:12 pm

Rae,

I could totally make 5:30 AM on Thursday btw...

Marcelle
8/2/2011 01:56:30 am

Rae,

I'm interested and can make Tues and Thursday nights but I'm going to be out of town most weekends in August and a few in September. Similar to Bradley. I could TRY to make 530am classes but may require a wake-up call. :)

Rae
8/2/2011 04:05:58 am

Bradley and Marcelle (and anyone else w/a scheduling difficulty)--show up to the first class and we'll talk about how we'll work it out. Definitely doable with some dedication and access to weights.


Comments are closed.

    Contact Us

    info@crossfitnola.com
    504-861-0610 (call or text)

    CrossFit NOLA

    We are the first, largest, and most experienced CrossFit affiliate in New Orleans! 

    Are you visiting from out of town?  

    Sign our Waiver prior to arriving

    Join CrossFit NOLA!

    Interested in joining the gym?

    New to CrossFit?

    All of our new members start with their own private coach! 

    More info here


    Check out the latest Podcast Episode:

    Out of Town Workouts
    File Size: 183 kb
    File Type: pdf
    Download File

    CFJ Sample Article

    Sites We Visit


    Pre-Made Paleo
    GoRuck Oct 26th
    Marks Daily Apple
    CrossFit
    OPT
    Louisiana Philharmonic
    CrossFit Endurance
    Mobility WOD
    Prometheus CrossFit
    Motor City CrossFit
    Beyond the Whiteboard
    Gary Taubes's Blog
    Tasc
    Whole 9

    Archives

    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011
    September 2011
    August 2011
    July 2011
    June 2011
    May 2011
    April 2011
    March 2011
    February 2011
    January 2011
    December 2010
    November 2010
    October 2010
    September 2010
    August 2010
    July 2010
    June 2010
    May 2010
    April 2010

    Categories

    All
    Goals 2012
    Goals 2013
    Goals-2014
    Goals 2015
    Hero
    Powerlifting
    Rest Day
    Schedule
    Team Workout
    Videos
    Workout
    Workouts

    RSS Feed

Thanks for visiting! See you at the Gym!


Online Store
​Privacy Policy
​Cancellation
​Code of Conduct
© 2022 JM Fitness LLC