Записи в блоге - CrossFit NOLA

210112

1/11/2021

Tuesday

Food for Thought:
Talk about It Tuesday
What is your favorite source of healthy fats?

Warm up:
7 min:
Row 3:00
+ 10 Good Mornings
5 Box Jumps
5/5 Scap Pull-ups/Kipping Swings

Strength/Skill:
Clean Pull + Box Jump (3+2) x 5 (long arm shrug)

WOD:
9-15-21
Deadlift (225/155)
CTB Pull-up

Cool Down:
2 Sets:
10 Prone Press-ups
10 Weighted Pass Throughs

210111

1/10/2021

Monday

Food for Thought:
Motivation Monday
Fats are friends. Fats play important role in our key bodily functions including brain function, nutrient absorption, and recovery.

7 min:
400m Jog
+ 10 Steps Walking Groiner
10 Leg Swings
5 Toe Touch Squats
5 Pause Jump Squats
5 Jump Squats

Strength/Skill:
Mc Gill Big 3

WOD:
Back Squat
3-3-3-3-3-3-3-3 @85%

Cool Down:
2:00 Frog Pose
:30-1:00 Dead Hang

210109

1/8/2021

Saturday

Food for Thought:
Ice Breaker Saturday
What is your favorite way to include protein in your diet or prep for the week?

Warm Up:
7 min:
3:00 Row
+ 10 Pass Throughs
10 Good Mornings
5/5 Scap Pull-up/Kipping Swing

Strength/Skill:
Power Snatch Clusters
1.1.1 x 5 (build)

WOD:
Open Workout
7 minute AMRAP:
10 Power Snatches (75/55)
3 Bar Muscle Ups

Cool Down:
2 Rounds:
1:00 Internal Rotation Stretch
10 Prone Press-ups

210108

1/7/2021

Friday

Food for Thought:
Eye on the Prize Friday
A palm size of a protein rich food is a good measure for serving size in each meal.

Warm Up:
7 min:
400m Run +
10 Reverse Lunges with Diagonal Stretch
10 Pass Throughs
10 Yoga Push-ups

Strength/Skill:
Barbell Complex
Push Press + Split Jerk (1+2) x 6

WOD:
10 minute AMRAP:
10 Alternating Dumbbell Snatches (50/35)
10 Alternating Single Dumbbell Box Step Ups (24"/20")
10 HS Push-ups
Add 10 reps each round (20, 20, 20, 30, 30, 30, ...)

Cool Down:
2 Rounds:
1:00 Overhead Band Stretch
10 Side Lying Windmills

210107

1/6/2021

Thursday

Food for Thought:
This or That Thursday
Protein source preference: fish, beef, poultry, soy, other?

Warm Up:
Thursday
7 min:
Row 2:00
+ 10 Barbell Good Mornings
5/5 Wall Squats
5 Box Jumps

Strength/Skill:
Deadlift (build quickly)

WOD:
"Kelly Brown"
5 Rounds for Time:
Row 440
10 Box Jumps (30"/24")
10 Deadlifts (275/185)
15 Wall Ball Shots (20/14)
30 minute Cap

Cool Down:
2 Rounds:
10 Posterior Pelvic Tilts
:20 Dead Hang
:40 Passive Squat

210106

1/5/2021

Wednesday

Food for Thought:
Wellness Wednesday
Some complete protein sources:
Meat, fish, dairy products (milk, yogurt, whey), eggs, quinoa, buckwheat, hemp and chia seed, spirulina, tofu

Warm Up:
7 min :
6 Rounds Tabata Jump Rope
+ 10 Straddle Stance Inchworms with Yoga Push-up
10 Leg Swings
10 Cat/Cows

Strength/Skill:
12 min AMRAP:
Inversion Practice
A. :20 nose and Toes
B. 20 Shoulder Taps
C. Handstand Walk Attempt (Cap at 50')
Rest as needed

WOD:
9 min AMRAP:
9 Bar Facing Burpees
12 Toes to Bar
36 Double Unders

Cool Down:
2 Sets:
10 Banded Hamstring Floss
1:00 Pigeon/side

210105

1/4/2021

Tuesday

Food for Thought:
Talk about It Tuesday
What is your favorite way to include protein to your first meal?

Warm Up:
7 min:
5/5 Wall Squats
10 Pass Throughs
10 Steps Walking Groiner
10 90/90 Scorpions

Strength/Skill:
Mc Gill Big 3 1x
A. 5 Curl Ups/side (:03)
B. 3 Side Planks/side (:10)
C. 5 Bird Dog Combos/side (:01)

WOD:
OHS 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1

Cool Down:
2 Sets:
10 Side Lying Windmill
:90 Frog Pose

210104

1/3/2021

Monday

Food for Thought:
Motivation Monday
Protein is for more than muscles! It plays an important role in recovery, muscle growth, brain function, satiety, and hormonal balances.

Warm Up:
7 min:
400m Run
+ 5/5 Scap Pull-ups/Kipping Swings
10 Banded Good Mornings
10 Banded Side Steps
5 Yoga Push-ups

Strength/Skill:
Power Clean + Push Jerk Cluster
1.1.1 x 5 :10/2:00

WOD:
15 min Running Clock
0-3: Run 400m + AMRAP Pull-ups
Rest 1:00
4-7: Run 400m AMRAP + Power Clean and Push Jerk (155/105)
Rest 1:00
8-11: Run 400m + AMRAP Pull-ups
Rest 1:00
12-15: Run 400 + AMRAP Power Clean and Push Jerk

Cool Down:
2:00 Wrist Flexion and Extension
2:00 Lax Ball in Rhomboid

210102

1/1/2021

Saturday

Food for Thought:
Ice Breaker Saturday
What is a health goal you have for the new year?

Warm Up:
7 min:
10 Box Jumps
10 Yoga Push-ups
10 Leg Swings
5 Scap Pull-ups/5 Kipping Swings

Strength/Skill:
Work to a high box jump double

WOD:
10 Rounds:
10 TTB
10 Box Jumps (36"/30")
*20 min Cap

Cool Down:
2 Sets:
1:00 Lizard Pose
10 Prone Press-ups

210101

12/31/2020

Friday

Food for Thought:
Eye on the Prize
Happy New Year!

WOD:
New Year Coach's Choice