Check out the Ultimate Paleo Guide on the Nutrition Blog

Wear long socks/pants...Rope Climb!

Wednesday
Normal Class Hours!

100m Pinch Plate Carry
5 Wall Climbs
10 Burpee Broad Jumps
10 Front Squats w/bar
10 OS w/bar
10 Thrusters w/bar

Skill:
3 minutes- Max Sets of 5 Toes to Bar (only sets of 5 count)
3 minutes-Max sets of 5 Ring Dips (onlys sets of 5 count)
Try to get one more set than last week. Use bands as needed.

WOD:
7 rounds
1 Rope Climb (sub 10 Towel Jumps)
10 Wall Balls 20/14lb
15 KB swings 1.5/1 pood
20 Double Unders (sub 60 singles)

All Classes Canceled today...Happy Mardi Gras!

Mollie and Josh will be walking with the Louisiana Philharmonic during the Zulu parade so look out for them! Rayfield is in Zulu on float 19, neutral ground side on top.Any others of you in parades? please write in comments box!!
Want your WOD times to get faster?

Join Brandon and Mollie every Tuesday night!  Do a one mile time trial today or sometime this week. You will use this time for future workouts. We will be focusing on interval training which is vital in endurance training. 
Record your fastest one mile and bring that info with you. Be at Jefferson Playground next Tuesday at 630 pm to learn how to run more efficiently!

Wear long socks or pants! Rope Climb!

Friday

Warm Up
2 rounds
200m Row
5 Pullups
5 Wall Balls
5 Wall Climbs

GOAT: 10 mins
On the  minute for 10 minutes, do 1-3 reps of a skill of your choice. Choose HSPU, Shoulder Touches, Muscle Ups, Pushups, Pullups etc...

WOD: 20 min AMRAP
2011 Sectional 11.5
5 Power Cleans 145/100lb
10 Toes to Bar
15 Wall Ball

There is an Olympic Weightlifting Seminar at CrossFit NOLA at the end of the Month.  It will be Sunday Feb 26th at 10 am and will run for 3 - 3.5 hours.

You will have the opportunity to have your technique analyzed with Dartfish video software (and take home the video)!

Sign up asap if you want to attend!  Discounts apply for Rx and Rx + Members


Thursday

Warm Up:
Run 1 mile

Burgener:
2-3 sets
1 Snatch Pull
3 Position Squat Snatch
Beginner: 
3 position Power Snatch+ 3 Overhead Squats

Strength: 10 min
On the minute for 10 minutes, Squat Snatch 2 reps at 60-70% of 1 rep max.

WOD:
21-15-9
Box Jump 30"/24"
Chest to Bar Pullups

Mardi Gras Schedule:

Wednesday: normal hours
Thursday: no pm classes, uptown will have 430, 530, 630 pm if you can make those
Friday: no pm classes (Jeff can not get his car out on Friday)  Uptown will be 430, 530, 630 if you can make those
Saturday: free group class uptown 9am
Sunday: free group class uptown 8 am
Monday: no pm classes
Tuesday: closed

Wednesday

Warm Up:
AMRAP 10 min.
100 m pinch plate carry 
(Adv 45/25, Int 35/15, Beg 15/10)
10 lunges
10 ghd situps
10 pushups
10 Back Ext

THEN: Roll out/Lacrosse ball stretch 5 mins

Skill:
1.  Toes to Bar - 3 mins
Do as many unbroken sets of 5 as possible in 3 mins. Rest as needed. When you don't make a set  of 5, you are done.
2. Ring Dips - 3 mins
Do as many unbroken sets of 5 as possible in 3 mins. rest as needed. When you don't make a set of 5, you are done. You may add bands as you go to failure.

WOD: AMRAP 12 mins
7 burpees
20 double unders (sub 60 singles)
7 KB swings 2/1.5 pood

Tuesday

Happy Valentine's Day!
Run Club: 630 pm at Jefferson Playground off River Road. Bring a watch and sign up on MindBody.
If raining, meet at NOLA 504 (540 N. Cortez)
Warm Up:
14 kb swings
14 Tw0-fers
4 muscle up drills
4 ring dips
14 leg swings, each leg
4 muscle up drills
4 ring dips


Skill: 10 minutes, Upside down practice
On the minute for 10 minutes:  your choice for reps: Wall climbs, shoulder touches, handstand holds
free standing holds, handstand walk

WOD: (35  minute cut off)

Five rounds for time of:
Run 800 meters
9 Muscle-ups Adv. Scale 9 CTB pullups, 9 Ring Dips
(no muscle up drill substitutions)

Intermediate: 4 rounds
Scale 9 Strict Pullups, 9 ring, box or bar dips
Beginner : 3 rounds

Lucas Zepeda 24:39, Russ Greene 25:44. Post time to comments

Monday

Warm Up:
3 rounds
Row 200m , then  Roll out  or use lacrosse ball for 1 minute
Each Row, get faster. Pay attention to your row pace.

THEN: 3 minutes Double Under Flights

THEN: 1 minute on, 1 minute off for 3 rounds
Max Russian KB swings. Try to hold reps per round.

Strength: Back Squat
5-5-5 Hold same weight for each set. If last week was successful, add 5 to 10 lbs.

WOD: 
2011 Sectional Wod 11.3
5 minute AMRAP
Squat Clean and Jerk 165lb/110lb

Post Wod: Optional
3 rounds
10 GHR
10 GHD

Friday

Warm Up:
800m run. On last 400, start at jog and pick up pace every 25 steps to end at a full sprint. 
20 Banded good mornings
20 Banded Side Steps
10 pistol squats
Then: 3 rounds
10 kb Swings
8 Glute ham Raises

GOAT: 15 minutes
On the minute for 15 minutes, choose a skill you can do 1 to 3 reps on the minute, every minute for 15 minutes.
Ex. Muscle ups, muscle up drills, ctb pullups, kipping or butterfly pullups, pistols, Unbroken TTB, KTE or Knee raises, HSPU's, Handstand holds or walks, Overhead squats, ring dips, pushups

WOD: 3 rounds
10 Deadlifts 275/185lb
50 Double Unders

Thursday

Warm Up:
3 minutes Double under flights

15 KB Swings
5 Turkish Get ups
5 KB Power Snatch, each arm
5 KB Squat Snatch + 1 Sots press, each arm

Burgener:
Warm up 2 sets
Beginner: 3 position Power Snatch + 3 Overhead Squats
Advanced: 3 position Squat Snatch

Strength: Squat Snatch
Starting at about 60 percent of 1 rep max, on the minute for 10 minutes: ( you may add weight)

1 Snatch grip deadlift from ground
1 Snatch pull from ground
1 Snatch from ground

Beginner: Do one Hang Power Snatch + 1 Overhead Squat on the minute for 10 minutes.

WOD: AMRAP 12 minutes
12 Box jumps 24"/20"
6 Thrusters 95/65lb
6 Bar facing Burpees