Warm up:
400m run
10 goblet squats with light KB
Mobility
Strength/Skill:
EMOM for 10 min
1 power clean + 2 push press + 2 push jerk
Add 5lbs from last week
WOD
6:00 AMRAP
3, 6, 9, ... goblet squat 28/20
box jumps 30"/24"
CrossFit NOLA 504 |
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Monday
Warm up: 400m run 10 goblet squats with light KB Mobility Strength/Skill: EMOM for 10 min 1 power clean + 2 push press + 2 push jerk Add 5lbs from last week WOD 6:00 AMRAP 3, 6, 9, ... goblet squat 28/20 box jumps 30"/24"
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Open gym 1030am-1pm Midcity
Powerlifting 1030am-noon Midcity Active recovery noon-1pm midcity The CF NOLA traveling crew: Liz, Sam, Aaron, Rachel S, Lynn and Matt G are going to Crescent City CrossFit for 13.1 tomorrrow. If you would like to join them, post to comments and show up at Midcity at 10:30am for carpooling, or head to 312 Lapalco Blvd., Gretna, Louisiana 70056 at 11 am
Schedule: 9 am Free intro 540 N Cortez 10 am Group WOD (Both locations) 11 am - Open WOD (540 N cortez) 11:15 am: movement briefing for 13.1 11:25 am: first heat of 13.1 - sign up for heats will be on the board, we plan to run heats every 25 minutes, so if you are heat 2 or 3, plan your warm up appropriately Warm Up: Run 400 or Row 500 2 rounds of 15 pass throughs 30 second over head squat hold at bottom 10 burpees Mobility: Group WOD with a partner 10 minute AMRAP alternating minutes Partner 1: 5 burpees followed by AMRAP snatch 75/45 Partner 2: AMRAP Wallballs Partner 2 cannot start wallbals until partner 1 finishes 5 burpees 13.1 Open WOD: Coach Liz and Aaron H. are looking for some carpool buddies to head down to Crescent City CrossFit for 13.1 on Saturday at 11 am! Should be a good time, this is an awesome opportunity to get in a higher energy environment if you have not been in one before! Post to comment if you want to join them! A lot of people have asked us why you should do the Open. Andrea (Jeff's Wife) put together a short answer for you and we have included some videos below: "A lot of people have asked me why should I do the Open or told me why they are not doing the open. The most common things I hear are that I am not going to qualify to go on or that the workouts are too hard and heavy. The reason I would say to do the open is to prove something to yourself. It is not necessary about competing with others. The most momorable Open moments for me are: Catherine Jones, Melissa V, and Skye T. PR’d her cleans/jerks with seconds left in 2011, videos below Multiple women got their first chest to bar pull up or first toes to bar (Rachel K) in 2011 and 2012 Brendt Madden finished Karen RX’d for the first time in 2012 Many people PR’d their snatch last year this year is no different: the rumor is that Ivy Molloy already PR’d her snatch twice, Thomas Cook did it once, and Kris Martinez may have done it 5 times! You can’t scale down in the open, so this is your chance to push yourself, surprise yourself and have fun doing the same workout that your friends and coaches are doing." -Andrea Germond Friday Warm up: Run 800m or row 1000m Mobility Strength/Skill: GOAT WOD: 15 clean & jerks (155/105lbs) 50 double unders 10 C & Js 50 DUs 5 C & Js Thursday
Warm up: 2 rounds 60 secs jump rope singles 1 length sampson stretch 1 length duck walks w/ OH pvc Mobility Strength/Skill: Front Squat 5 x 3 @ 80% of 1RM or find 1RM WOD: Running "Jackie" 800m run 50 thrusters (45/33lbs) 30 pullups Have you signed up for the Open yet? The first workout is announced tonight! Take a step out of your comfort zone and join the competition. Push yourself a little harder than you thought you could and you will be better for it!
Wednesday Warm up: 750m row speeding up each 250m Mobility Strength/Skill: Inversion work for 10:00 BEG - 15 - 20 sec static hold on wall or around the world INT - 15 - 20 sec static hold with negative HSPU ADV - freestanding HS with spotter or nose/toes to wall WOD: 18:00 AMRAP 18 KB swings (24/16kg) 18 hand release burpees 18 T2B 18 box jumps w/ step-down (24/20in) Tuesday
Run Club WILL NOT BE AT JEFFERSON PLAYGROUND. We will have Run Club at 630 pm at CrossFit NOLA, 8422 Burthe Street tonight! Warm up:2 rounds 60 sec jump r0pe singles 10 burpees (no push up) Mobility Strength/Skill: Pull-ups BEG - 4 x 5 partner assisted INT - 4 x 5 strict ADV - 4 x 8 strict WOD: EMOM for 12 Even - 1 power snatch + 2 OH squats Odd - Hollow hold (ADV :20, INT :15 BEG :10) The CrossFit Open starts this week! Have you signed up yet? Be a part of the largest CrossFit competition EVER. Some notes about the open and our weekly schedule during the next 5 weeks.
1. You are responsible for getting your workout score submitted and validated each week (either by video or at an Affiliate). We will be offering judging services to help with this on a weekly basis. 2. FREE Open judging will take place on Saturday at 11 am at CrossFit NOLA 504 at 540 N Cortez unless otherwise noted. There will not be any Saturday competitors class during the open. (This lowers your entry cost to $20 for the WHOLE Open!) 3. If you are not able to come on Saturday between 11 am and 1 pm, you must make an appointment with us write crossfitnola@gmail.com to get judged. The cost for a judging appointment will be $20. If you are on Rx or Rx+ you will get a discount off this rate. Brandon and Jeff among others will try to run some people through on Thursday evenings during competitors class, but this will be by appointment, be sure to schedule with us, we cannot accommodate huge numbers at this time. 4. The first weekend of the Open we will be sending Coach Liz and a group to Crescent City CrossFit to participate in Open WOD 13.1. Reply to this email if you would like to join Liz for this, we would love to send 10 people to represent CF NOLA and 504! 5. The Open is supposed to be fun, keep this in mind during the next 5 weeks, try to focus on doing your best and just forget the rest. If you let your focus drift onto others, you will not enjoy the next 5 weeks like you should. 6. Sign up for the correct gym (NOLA or 504) AND team (NOLA or 504) Powerlifting WODs are posted for the week
Monday Warm up: 400m run 10 goblet squats Mobility Strength/Skill: EMOM for 10 min 1 power clean 3 push press 1 push jerk WOD: 3 rounds for time 10 hand stand push ups/strict push ups 20 jump squats (45/33lbs) 40 double unders |
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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