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She Programming Week of 6.3.13

6/2/2013

11 Comments

 
Notes:
- post scores from last week to comments ASAP
- Congrats to Karla on first full muscle-up!
- Thursday's workout is the same as the regular classes', so do your WOD with the class (sub your skill work for their skill work)

Mon:
Oly (no supplemental) or off

Tues:
A1) Press 6-8x5, Rest 2min
A2) Weighted Pull-up (no tempo) 3-4x5, Rest 2min
B) Bench Press, build to max
C) Tabata Push-ups (:20 on, :10 rest 8x, record total score and score per interval)
D) L-sit on pull-up bar, accumulate 3min for time

Wed:
Off

Thurs:
A) Weighted Ring Dips 2-3x5, Rest 3min
B) Row 500m, 50 Burpees, Row 500m

Fri:
Oly (no supplemental) +
Prowler Push 50m @ 100%
Rest 2:30, 4x
Then, rest 5 min and do 4 more intervals

Sat:
A) Front Squat 5, 4, 3, 2, 1, Rest 3 min (all sets should be "tough", this is not just working up to a heavy single)
B) Jumping Back Squats 8-10x4, Rest 2min
C) AMRAP 6 min:
6 Power Clean 80% 1RM
60 Double Unders

Sun:
Off
11 Comments
Taylor
6/3/2013 10:26:38 am

Snatch high hang 55-65-75-75-85
Push press and overhead squat
55-75-75-85

Won't be back until the 22. I'm going home! Woop!! Woop!!

Reply
El
6/3/2013 10:48:25 pm

Oly weights
85-90-90-95-95-100 hang
95 for all pp + OHS

Tuesday
A) all pull ups at 25
Press at 65-70-75-75-75
B) 110
C) 13-13-12-12-10-11-11-11

Reply
Ivy
6/4/2013 02:29:07 am

A1) strict press: 50,55,55,57,58
A2) pull ups (body weight): 3 per round
B) 82#
C) 12x8:96

Reply
Ivy
6/6/2013 07:26:46 am

A)20 HSPU negatives
B)Prowler+150#
C)c2b pull ups/AD calories: 7/11,7/9,4/13,3/10
D)row sprint m: 134,133,136,138

Reply
Karla
6/6/2013 11:42:23 pm

Monday: OLY
1) 5x3 Snatch from the high hang: 55-65-75-80-85
2) 4 x 1 3 Snatch PP + 1 OHS: 95-75-85-95

Wednesday
1) Weighted Ring Dips: 5-7.5-10-10
2) 500m row + 50 burpees + 500m row: 8:18

I just wanted to Thank all you girls for all the support on Saturday when I got my muscle up. It seriously was such a great moment. Everyone was so happy for me and the atmosphere was incredibly encouraging. Thanks ladies! and Thanks Liz! All this upper body strength work has helped!!!!!

Reply
Allison
6/7/2013 02:42:12 am

Monday-
OLY
High Hang Snatch: 53, 58, 58, 63, 63
Wide Grip PP 53, 63, 73, 78, 83

Tuesday:
6-8 strict press x5
8x60, 8x65, 8x70, 8x75, 5x80
Weight pullups
4x5, 4x10, 3x12.5, 4x12.5, 3x15
Bench, 115
Tabata push-ups
15+12+8+8+9+9+8+10 = 79

Wednesday (oly cause can't go friday)
5x 3 high hang cleans followed by 3 jerks
63, 73, 83, 93, 98
3x3 clean pulls
83, 93, 98
3x3 pendlay rows
83, 93, 103

Thursday:
Weighted ring dips
3x5, 3x7.5, 3x10, 3x15, 3x20
WOD 8:35

Reply
Lexi
6/9/2013 02:15:49 am

"Saturday" (did Thursday):
FS: 135 (previous FS max), 140, 145, 150, 155 (+1 @ 160 to make it a new FS max)
Jumping BS: 95#
Additional: 5 sets of 2 pistols (each leg) with 20# BB overhead; 30 min run @ 10min/mile pace

(Saturday ran 3 mi, Sunday ran 3.5 mi plus squat work, Tuesday squat work - Wed/Fri off)

Reply
El
6/9/2013 05:17:02 am

Friday Prowler: 4@90, 4@70
Sunday: FS 115-125-135-145-150 + 1@ 155 (15# PR!)
Jumping squats at 115#
AMRAP @ 108#, 4 rounds + 2 cleans

Reply
El
6/9/2013 05:17:07 am

Friday Prowler: 4@90, 4@70
Sunday: FS 115-125-135-145-150 + 1@ 155 (15# PR!)
Jumping squats at 115#
AMRAP @ 108#, 4 rounds + 2 cleans

Reply
Allison
6/9/2013 10:46:13 am

Saturday:
FS, 123, 133, 148, 153, 153
Jumping squats
83, 103, 118, 128

Sunday
AMRAP from Saturday's workout 88#
2 rounds + 6 power cleans + 23 DUs
Stupid Prowler Pushes
2@120#, 2@100#, 4@80#

Reply
Alyse
6/9/2013 01:22:16 pm

Tuesday:
A1) 65, 70, 70, 70, 70, 65
A2) Weighted Pull-up @ 25#
B) Bench Press: 125#
C) Tabata Push-ups: 11, 11, 10, 9, 8, 7, 7, 8

Thurs:
A) 5 sets of 4 dips, 15#'s added
B) Row 500m, 50 Burpees, Row 500m, 7:39

Fri:
Prowler Push: 4@90, 4@110

Sat:
A) Front Squat: 135, 145, 155, 160, 165 (failed last rep)

B) Jumping Back Squats 95, 105, 115, 125

C) AMRAP: cleans @ 130#, 3 full rounds

Reply



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    Authors:  Brandon Ecker
    & Liz Carrier

    This blog will primarily serve those who wish to compete in CrossFit in some form.  We will primarily meet on Saturday at 11 am, and assign homework during the week.

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