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08/07/2013

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This Blog will be transitioned to www.crossfitnola.com

You can access the new blog ===>>here!
 
 
1.  This needs to be moved up to number one this week.  Gentlemen, please avoid the uptown gym during the afternoon peak hours.  Be aware of what the member's have to do and what your tasks are and don't take pullup spots or platforms during the general class you can't use a rower if they have rowing.  Look at the amount of people signed up for the class and head to mid-city if its too big >12.  If it is a smaller class (<12) and you are training with them, ask the coach the best way to stay out of the way.  We would hate to eliminate any possibility of training during any class uptown as a blanket policy so please try to work with us on this one.

2.  Some of you have asked for an email list.  Please reply to comments with your email.  (And your results!)  Please post any and all PR's

3.  The Battle of the Fittest, and the Deep South Shootout are coming up on Aug 31, and Oct 19 & 20.  We encourage yall to sign up for local competitions. 

Thanks!

Monday
A. clean - build to a tough-ish single - speed out of bottom - not a 1RM
B1. BS @ 3 sec neg; 4-5 x 5; rest 20 sec
B2. Weighted Chin Up @ 2sec neg; 1-2 x 5; rest 20 sec
B3. Rope Climb leg legless 2; rest 4 min
x 5
C. AMRAP Barbell Step Ups in 5 min - 33% BS 1RM

Skip A and B1 if you can attend OLY

Tuesday
A. PC TnG x 5 emom - 55% 1RM - 8 min
B. PS TnG x 3 emom - 62% 1RM - 8 min
+
4 sets: Russian Swing heavy x 10-15
15 ring dips
25 DU's AFAP
rest 2 min

Thursday
A. Press Cluster @ 12X2; 1.1.1.1 x 6; rest 2 min
+
3 sets:
10 burpees AFAP
10 toes to bar unbroken AFAP
rest walk 90 sec
+
3 sets:
20-30 wall balls unbroken
rest 30 sec
AD 20 sec @ 95% effort
rest walk 2 min

Friday

A. PowerSn x 1/Sn Bal x 2/OHS x 3
5 sets - moderate effort;
rest 1 min
B1. Thruster x 5/Push Press x 5; rest 2 min x 4
B2. Ring Rows @ 2 sec up and down; 10-15 x 4; rest 2 min
+
for time:
100 m walking lunges
100 m bear crawl
100 m burpee broad jump

If you attend OLY, skip A

Saturday
A. PC - 3,2,1 [3,2,1]; rest 3 min
+
Row 40 sec @ 95-97% (all out crazy ass sprint pace)
rest walk 5 min
x 6