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  • Home
  • About
    • About CrossFit NOLA
    • Classes >
      • Out of Town Visitors
      • Classes Offered
      • Schedule
    • Pricing
    • NOLA Barbell Club
    • Gym Rules
    • Nutrition
    • Testimonials
  • Coaches
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 540 N. Cortez - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • Member Spotlight
    • CF NOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Events
  • WWX Scores

130923

9/23/2013

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Week 7

Day 1

  • DL+Sn from mid shin 3+1, -10%x3+1x3

  • Sn Pull w/pause at mid shin 100%2x3

  • BS 3RM, -15%x6x3

Day 2

  • DL+CJ from mid shin 3+1, -10%x3+1x3

  • Cl Pull w/pause at mid shin 100%x2x3

  • Bent Row 5x3

Day 3

  • Sn from low blocks 3RM

  • CJ from low blocks 3+1RM


Optional Squat (not thursday)

  • FS 3RM -10%x3x4
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September 17th, 2013

9/17/2013

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November 2 Louisiana State Weightlifting Championships at CrossFit Virtus in Gonzales, LA

All Olympic Weightlifting students should sign up for this!  

Sign up:

https://www.eventville.com/catalog/eventregistration1.asp?eventid=1010520


Week 6

Day 1

  • Sn w/pause at knee 1RM, -10%x1x3

  • SnRDL to mid shin 110%x2x3

  • BS 1RM -15%x3x3


Day 2

  • Cl w/pause at knee 1, -10%x1x3

  • RDL to mid shin 110%x2x3

  • PJ 2RM -10%x2x2


Day 3

  • Sn 1RM

  • CJ 1RM


Optional Squat (not thursday)

  • FS 1RM -10%x1x4
Picture
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130908

9/9/2013

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Picture
Week 5

Day 1

  • Sn w/pause at knee+SnFK 1+1, -10%x1+1x3

  • SnRDL to mid shin 110%x2x3

  • BS 2RM -15%x5x3


Day 2

  • Cl w/pause at knee+ClFK 1+1, -10%x1+1x3

  • RDL to mid shin 110%x2x3

  • PJ 3RM -10%x3x2


Day 3

  • Sn from Mid blocks 2RM

  • CJ from Mid Blocks 2+1RM


Optional Squat (not thursday)

  • FS 2RM -10%x2x4


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130901

9/2/2013

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We will be repeating day 2 and 3 from last week since we have a short week this week.

Check out Jason's position below, vertical shins, shoulders OVER bar.  This is a position that many of us fail to hit with consistency off the ground.  We should also pass through this position when we do RDLs, before we go to mid shin.
Picture
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    Welcome!

    This the NOLA Barbell Club Weightlifting blog.  We are a USAW registered club and compete in both local and national meets throughout the year.  Blog is primarily maintained by Jeff Germond and Demian Reed, with assistance from Jason Bourgeois

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