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
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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 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 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 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 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 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 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 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 |
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