Tuesday

Run Club  6:30PM, Meet at Jefferson Playground and Bring a watch!


Warm up:
Run 400m
10 scap pull-ups

Mobility

Strength/Skill:
Pull-ups
BEG  - 3 x 3 negative (banded if needed)
INT - 3 x 5 negative pull-ups
ADV - 3 x 5 weighted negative pull-ups

WOD:

EMOM 12:00
3 power snatch
5 tall box jumps

Announcements:

There is a post on the competitor's blog for Open participants.  

WLC prelim time at Midcity at 5:00 pm

We are hosting an Outlaw Training Camp next Sunday, Monday, and Tuesday, so schedules may be slightly modified those days.  For example, there will be no noon class at 504 on Monday and Tuesday (yes you can attend uptown if the class is running).  We will advise of additional canceled classes on Mindbody.

Also, if anyone accidentally picked up, or put away to a different location, a 4" Medium Valeo Lifting belt, we are missing one, bring it back or let us know where you put it.  Last seen uptown on Thursday.
Monday

Warm up:
2 rounds
10 wall squats
90 sec jump rope singles

Mobility

Strength/Skill:
Push Press
EMOM for 10
1 power clean
5 heavy push presses (adding weight from last week)

WOD:
21 - 18 - 15 - 12 - 9 - 6
Seconds of L-Sit
Wall ball (20/14)

Another chance for WLC prelims - Monday 5 pm at midcity

Sunday Open Gym

Uptown- 10 to noon

Whole Life Challenge starts Friday night, midnight.  It is not too late to sign up!  Join the over 100 people already signed up!!


https://www.wholelifechallenge.com


Saturday
9am, 504: Gymnastics Class (focus will be on pistols and box jumps with a little pull-up practice)
10am, 504: Whole Life Challenge Prelims (no regular Sat WOD at 504)
10am, NOLA: Regular WOD
Noon, 504: Competitor's Class

Sunday
10:30am, 504: Powerlifting 
10:30am-1pm, 504: Open Gym

Friday

Whole Life Challenge starts tomorrow!  Sign up!  Today is your last day of free eating for 8 weeks!  Great job to those who already completed their weigh in and measurements!

Matt D. is planning to defend his title, will one of the 80+ participants dethrone him?

Warm up:
1000m row @ 18 strokes per minute

Mobility

Strength/Skill:
GOAT

WOD:
"Diane"
21 - 15 - 9
Deadlifts (225/155lbs or 65% of 1RM)
Handstand push-up (sub strict push-up)

WLC Prelim options Thursday morning (6:30 am)  and evening  at Midcity.  Sign up for the challenge and sign up on Mindbody so we know you are coming!  Haven't signed up yet?  There is still time, the main run through will be this Saturday, talk to past participants or coaches if you have questions about it!

Are you concerned about the meal planning?  Elizabeth Fairbanks is a Pre-Made Paleo local host, you can get your meals shipped for free!  Reply to comments with any questions and Elizabeth can answer them!

Thursday

HAPPY VALENTINE'S DAY!

Warm up:
2 rounds 
10 wall squats
10 swings per leg
5 goblet squats

Mobility

Strength/Skill:
Front Squat
3 x 5 @ 70% of 1RM
or find 1RM if you didn't last week

WOD:
7 min AMRAP
10 power snatch (115/65lbs)
10 wall balls

First option for WLC prelims is tomorrow morning (sign up on Mindbody)!  Have you signed up for the challenge  yet?  Take control of the next 8 weeks and make a commitment to yourself! Get some friends or family members involved and change your life!

www.wholelifechallenge.com

Wednesday

Warm up:
2 rounds
200m run
10 roll-ups

Mobility

Strength/Skill:
12 min inversion practice
BEG - practice kicking up against wall and holding hand stand
INT - kick up into HS position, hold for 10 sec, negative hand stand push-up
ADV - try freestanding HSPUs with spotters

WOD:
3 Rounds for time
800m run
50 Russian KB swings (32/24kg)
50 sit-ups

Paleo Magazine is offering free trial electronic subscriptions if you have a tablet:   http://paleomagazine.com/free-crossfit-subscription

Jeff is headed to Midcity at 5 pm -7 pm for open gym

Starting this weekend, it is time to shake of that Mardi Gras rust, and get our food and workout back in order.  We strongly encourage you to sign up for the Whole Life Challenge!

The first WLC at CrossFit NOLA took place Fall 2012, and it was a huge success! This time around, though, you'll be playing with 10,000-20,000 people form affiliates around the world! 

The Whole Life Challenge is an 8-week health and fitness game that will have you take a 10,000 foot, birds-eye view of your whole life inside of your commitment to your health and well-being. You will take on your nutrition, your workouts, your daily habits, and maybe most importantly, your personal beliefs about what's possible for you. The game is played online (and for those of you who have played before -- it is a brand new site!) AND in your life. You will be measured at the beginning of the challenge in a prelims event where you will do a baseline workout and complete some basic body measurements. Everyday you will follow the specific rules and guidelines of the challenge and every day you will log online and give yourself a score for how you did the day before. This isn't about getting a perfect score every day, it's about having a score each day to know how effective you are. Increasing your effectiveness over the course of the challenge is where it's at! After 8-weeks you will repeat the measurements again to see how you improved and who won!

And just as in our last challenge, you are welcome to invite your friends and family to play along with you in the game and have them get the same great results that you get!

Here are the details:
Entry Fee: $45 for everyone--all members, friends, and family.

Prelims: Saturday, February 16th - we will be starting at 10 am with measurements and then running heats of the workout starting after 11 am.
Alternate Prelim times: 2/14 Thursday morning 6:30 am or Thursday evening 7:00 pm at 540 N. Cortez

Finals: Saturday, April 13th 

Prizes:  There will be prizes for the top 3 performing men and women.  Prizes will be in the form money from the pot, free membership, or donated prizes.  Last year we gave out $1200!!

Athlete registration is open at http://wholelifechallenge.com/wlc2013/affiliate/crossfitnola

For more details, talk to a staff member or your coach!

If you are signed up and paid, make sure next to "My Gym:" it says "CrossFit NOLA" 

Some of you haven't completed the sign up, what are you waiting for!

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Happy Mardi Gras!

We will not run any classes today, but Brad will be in during the a.m. and Jeff will be in during the p.m.

Open Gym times: 
Uptown am: 8:30 - 10:30 am with Brad
Uptown pm: TBD - depends on when Jeff can get his car out!

Monday

Warm up:
2 rounds: 10 wall squats
90 seconds jump rope singles

Mobility

Strength/Skill:
Push Press: 
EMOM for 10min: 
1 Power Clean, 
5 heavy push press (no racks), 
drop weight about 25% from last week

WOD:
5 Rounds for time 
200 m run 
20 swings 24k/16k 
10 pullups