Friday

Warm up:
1000m row @ 18 spm

Mobility

Strength/Skill:
10 min GOAT

WOD: Re-Test
"Elizabeth"
21 - 15 - 9
Power clean (135/95lbs)
Ring dips

Use same weight as first week of January and try to improve your time!

The registration link for the WLC is up and running!

wholelifechallenge.com/wlc2013/join_with_affiliate/crossfitnola

or

https://www.wholelifechallenge.com/

Go ahead and get signed up!  Prelims are Feb 16th, coming up in less than 3 weeks.  They will be held on Saturday morning at CrossFit NOLA 504, located at 540 N Cortez, in midcity

In addition the Reebok CrossFit Games Open registration will start tomorrow!  This will be the biggest CrossFit competition ever, looking to increase the number of participants which was about 70,000 last year.  The Open will last 5 weeks and will be held at CrossFit NOLA and CrossFit NOLA 504 starting early in March.  The Open workouts (1 per week) will be judged and scored by your CrossFit NOLA coaches and interns, which will give you a worldwide ranking on a weekly basis.  The top 48 men and top 48 women (down from 60 last year) finishers in each region will be invited to the Regional competition, which will occur later this spring.  Last year Mollie and Jeff were fortunate enough to make the cut.  Jeff is looking to do the same, and Mollie will be competing in the 40-45 age group to try and earn a ticket directly to the games.  She needs to finish top 20 in the world!

We will also be attempting to send a team again this year.  CrossFit NOLA has made it to the regional competition the past 2 years and is looking to improve on a 12th place finish is 2012.  

After you register for the open, you will need to join an affiliate and a team (optional).  Both CrossFit NOLA and CrossFit NOLA 504 will have teams.  YOU NEED TO REGISTER FOR THE AFFILIATE AND TEAM OF THE GYM WHERE YOU TRAIN OVER 50% OF THE DAYS.  So if you visit both locations on a regular basis, pick where you are more than 50% of the time and join that team. 

Unlike last year, where the top open finishers had first dibs on the team spots, this year we will be selecting team members to try and send a complete a team as possible.  Top finishers may be required to complete additional workouts based on strengths and needs of the team at the conclusion of the open.  A good open performance could put on on the radar for the team, so be sure to train hard and hit the open workouts with everything you have! 

As a final note or word of caution:  The Open is an awesome, empowering, character building experience, and if you participate it will probably leave you humbled but inspired.  No one is ever happy with how they do, coaches included, and it is at mentally trying 5 weeks.  But each year we have had people push to their limits and do things that they did not think they were capable of doing.  This year will be no different, and maybe you will be the one who inspires us all for next year!

Thursday

Warm up:
2 rounds
12 burpee bar touches
12 lunging pass-thrus
6 roll-ups

Mobility

Strength/Skill:
EMOM for 10 min
Even: 3-10 unbroken pull-ups; ADV: 4-7 chest-to-bar
Odd: 3-10 wallballs

WOD:
3 x 800m max effort runs with 3 min rest between each
25 min cut-off

How did you hear about CrossFit and what was your first experience/WOD?

I heard about CrossFit from a friend. My first reaction was, "You worked out for 8 minutes? That's IT?!!" I thought it was totally crazy and I didn't believe it could do you any good.

My first experience was at CrossFit NOLA during my tiny (2 person) fundamentals class. I really enjoyed the first session, so I came back for two more. And the rest is a long beautiful history of blisters, sore shoulders, and floor burn.

When did you first come to CrossFit NOLA?

I first visited CrossFit NOLA during the Po Boy Fest 2010. Brent and I were looking for a place to park near Oak Street, so we cruised by the gym (911 Joliet). Mollie was there and told us to grab a spot. I saw the inside of the gym, saw Mollie's amazing legs and decided to sign up for a class.

What CrossFit accomplishment are you the most proud of?

I am really proud of my pull-ups! I still can't string many in a row, but I can do them without a band and that's a huge accomplishment for me. I'm so proud that I once did them in Las Vegas, hanging from scaffolding outside a casino.

I am also really proud of my snatch. Isn't every girl? 

If there was any CrossFit movement that you could choose to never do
again, what would it be?

Wall balls. I could not walk for days after last year's Open workout 12.4 (150 wall balls followed by a few double unders.. I never made it to the muscle-ups).

After a hard workout, what is your favorite meal?
 
A juicy burger or a giant veggie frittata made at home. 

On a Saturday night, where could we typically find you?

Out and about somewhere in the city. Uptown, downtown, it doesn't matter - as long as there's good music, good friends, and good beer.

What is one goal that you are currently working on that you will
accomplish before the end of 2012?

I am working on my shoulder strength!  I need to turn this into a SMART goal, but for now, the goal is to improve my shoulder press and my thrusters.

I also want to run a 1:45 half marathon this year.

Anything else you would like to add?

I work in HIV Prevention and spend most of my day trying to encourage behavior change. What I've learned after four years, is that behavior change is really hard. I love Crossfit because it's a space where people are actively changing their behavior! My favorite moments are meeting someone who has never lifted a weight before or someone who shows up for class after slacking for a few months and beasts it! 

Wednesday

Warm up:
Junkyard dog or 750m row at 18 spm

Mobility

Strength/Skill:
EMOM for 10 min
Power clean @ 90% of 1RM
1 from knee
1 from ground

WOD:
Open workout 11.3
5 min AMRAP
ME squat clean & jerk (165/105lbs)

Tuesday

Warm up:
5 min double under flights

Mobility

Strength/Skill:
EMOM for 8 min
Even: 3-10 unbroken toes-to-bar
Odd: 3-5 dips adding weight if needed

WOD:
Open workout 11.2
15 min AMRAP
9 deadlift (155/105lbs)
12 push-ups
15 box jumps (24/20")

Monday

Warm up:
2 Rounds
200m run
10 jump squats
20 pass-thrus

Mobility

Strength/Skill:
3 x 5 Thrusters  (add weight from last week)

WOD: Re-test
"Fran"
21 - 15 - 9
Thrusters (95/65lbs)
Pull-ups

Use same weight/bands as last time.

Sunday

Open Gym:
Uptown, 830am-11:30 ish
MidCity 11am-130pm
Sign up under open gym tab!

Powerlifting 11am-1230pm, MidCity
Active Recovery 1230-130pm, MidCity

Anyone interested in a local competition in Slidell in about a month?

The Battle on the Bayou is going down on Feb 23 and they still have open spots!  They have scaled and Rx catagories for those who are interested.  Ryan P is already signed up!

Friday

Warm up:
1000m row

Mobility

Strength/Skill:
10 min GOAT

WOD:
Men: 12-9-6
Muscle up
Front Squat (185lbs)

Women: 9-7-5
Muscle up
Front Squat (135lbs)

(must take weight from ground; use approximately 70-75% of 1RM)

Thursday

Warm up:
2 rounds:
12 burpee bar touches
12 lunging pass-thrus
6 roll-ups

Mobility

Strength/Skill:
10 min EMOM
Even: 3-10 unbroken pull-ups, ADV - 4-7 chest-to-bar
Odd: 3-10 wallballs

WOD:
3 Rounds for time:
7 kettlebell swings (32/24kg)
14 thrusters (115/75lbs)
21 toes-to-bar (sub abmat sit-ups)