We are attempting to get a regular Saturday morning class going at 504. First class is this weekend! Be sure to sign up!
Tuesday Run Club 630 PM: Meet at Jefferson Playground Track on River Road about a mile or so from CrossFit NOLA. If it's raining we will meet at CrossFit NOLA 504 (540 N. Cortez) If you know your fastest recent mile time, bring it and a watch! Warm Up 400m Run 5 Wall Climbs 200m Run 10 Good mornings w /bar 10 Backsquat and Press Strength: Deadlift 3-3-3 Work up to WOD weight (75% of 1 rep max) WOD: "Zimmerman" AMRAP 25 minutes 11 CTB 2 Deadlift 315/205lb 10 HSPU SCALED: 15 minute AMRAP 6 CTB/pullups/Ring Pulls 2 Deadlifts 5 HSPU/Pushups CrossFit NOLA is ranked 21st in the South Central Region after this weekend of the 2012 Crossfit Games. The top 30 teams compete at the South Central Regional competition in April! Congratulations to MANY personal records this weekend! Noted performances come from Hillary Seay who scored 61 points having a 1 rep pr @ 100lb snatch! Not including coaches and intern scores, Andrea Germond and Hillary tied for the top score in the gym (61) along with Ben Diachiara and Mark Opelka with scores of 71! Great job to Phil Claverie for an impressive split snatch in the last 3 seconds for a score of 61 points! A similar story goes to Jeff Colon who first rolled the bar over his face, then for an incredible last minute 165lb snatch! Heart warming attempts go to Mitch Lartigue who had his own personal cheerleading section, Stephen Crim, and Karla Vidalia. Another noted AMMMMMAAAZING performance goes to Rae Shih with a high score of 81 points! I have never seen Rae move so quickly and I was truly inspired by this performance. Great job Rae!!! Congrats also goes to Liz Carrier who helped push the women's scores with a torn rotator cuff! (74 well deserved points!) Kelsey Moran scored an impressive 71 points. Congratulations to ALL who performed this weekend!! You are an inspiration to all of us!!! Monday Warm up: Run 400 (run 200 easy, 200 fast) 6 minute continuous interval (50 secs on, 10 secs rotate) 1 minute: kettlebell ( go heavy) 1 minute: sit ups/ghd (adv) 1 minute: Double unders/singles 1 minute: Dead bugs 1 minute: hand release push ups 1 minute: Plank hold Skill: Toes to Bar Tabata (4 mins- 20 secs on, 10 secs off) Try choosing a number to hold onto for each interval. Mobility: 5 mins: coaches choice WOD: 30 minute cut off 8 rounds 10 burpees 15 Jumping alternating lunges 20 double unders (60 singles) 25 yard Shuttle sprint (5x5yds) Rest 90 secs Saturday- 11am Heats begin at CrossFit NOLA (8422 Burthe Street)
Warm Up: (on your own) Run 400 or Row 500 15 kettlebell swings Your favorite mobility: Roll out those shoulders!! Burgener Warm Up: (coaches will be around for questions if you don't know what something is) Do some of these: Begin with bar and add weight gradually Jump Shrugs High Pulls Muscle Snatch 3 Position Power or Squat Snatch 2012 Games WOD 12.2 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs) 30 Snatch (M 165 / F 100 lbs) Max Rep Snatch (M 210 / F 120 lbs) MASTERS MEN - includes Masters Men 55+ Proceed through the sequence below completing as many reps as possible in 10 minutes of: 45 pound Snatch, 30 reps 75 pound Snatch, 30 reps 100 pound Snatch, 30 reps120 pound Snatch, as many reps as possible This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min. Submit results prior to Sunday, 5pm PT SCORES MUST BE SUBMITTED BEFORE SUNDAY, 5PM PT Friday
Warm Up: 2 rounds 200m run 15 unbroken kb swings 5 unbroken toes to bar 1 length kartwheels (1st round, right/2nd round, left) 10 fast pulls on rower Goat: 20 minutes Do 1-3 reps of a skill of your choice on the minute every minute for 20 minutes. Do mobility in between. Choose Handstands, handstand walks, shoulder touches, muscle ups, pullups, pushups, pistol squats, an oly lift, KTE, TTB, etc... WOD: 42-30-18 Double Unders 21-15-9 Kettlebell (american) 2 pood/1.5 pood |
Contact UsCrossFit NOLA
8422 Burthe St New Orleans, LA 70118 CrossFit NOLA 504 540 N. Cortez St New Orleans, LA 70119 info@crossfitnola.com 504-861-0610 (call or text) Next Fundamentals ClassesInterested in joining the gym?
New to CrossFit? Next fundamentals course will start on Tuesday August 20th at 6:30 am at 540 N Cortez or at 7:30 pm at 8422 Burthe St (both sessions run T, Th). Sign up here! More info here Space is limited! (if you wait until the last day, you might not get in) Head CoachesLiz Carrier CrossFit NOLA 504
We are a CrossFit Affiliate in Mid-City! Stop by and check us out! Sites We VisitHollywood Livestock, Next delivery date Julyy 31st
CrossFit NOLA Pre-Made Paleo GORUCK Challenge Marks Daily Apple CrossFit OPT Louisiana Philharmonic CrossFit Endurance Mobility WOD Beyond the Whiteboard Gary Taubes's Blog Whole 9 Archives
August 2013
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