How did you hear about CrossFit and what was you first experience/WOD?
Friends from Chicago and college told me about it.  They were all getting in really good shape, so decided to try it.  Free intro class was my first experience.  I was really nervous, and relieved that i could scale the movements.  I really liked it because I like getting my butt kicked in the gym.

When did you first come to CrossFit NOLA 504?
September 2012

What CrossFit accomplishment are you most proud of?
My strict pull up.  It's only 1 but I'm extremely proud of it

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

After a hard workout what is your favorite meal?
A paleo kit because it has protein and I don't have to cook it and I can eat it in my car (or in the gym as I walk out).

On a Saturday night, where could we typically find you?
Drinking wine..somewhere doesn't matter where or with who

What is one goal you are currently working on that you will accomplish before the end of 2013?
Multiple strict pull-ups!

Thursday

Warm up:
3 rounds
Run 100m
7 jump squats
7 roll ups


Mobility

Strength/Skill:
20 minutes to establish a 1 RM Front Squat

WOD:

ME 1 mile run

The long-awaited official KREWE du optic launch party will take place on Saturday, August 3rd, 6pm – Till in Dirty Coast Press Arts and Warehouse District location. The KREWE has been working hard all summer to make sure that 329 Julia Street will be the place to be on White Linen Night.

KREWE will also be unveiling the fruits of their artistic partnership with artist/sculptor Benjamin Bullins in the form of the KREWE cart, an upcycled tricycle that will also serve as a mobile display case. The introduction of the KREWE cart will mark the first of many collaborations with the New Orleans creative community.

KREWE will also be partnering with Old New Orleans Rum, who will be mixing specialty cocktails and daiquiris all night to ensure everyone’s cups stay full and the bar is never dry. Take liberties and drink local at what’s sure to be the hottest party of the summer—and the talk of the Night. 

evite - https://www.facebook.com/events/1773077242833005/

Wednesday

Warm up:
2 rounds
15 KB swings
4 Turkish get ups

Mobility

Strength/Skill:
5 rounds
2 Snatch grip Push Press + 1 OH Squat

WOD:
AMRAP 15 min
400m run
15 OH squats 95/65lb

Int - 75/55#
Beg - 55/35# or less

Tuesday
Please DO NOT do your own workout today between 630pm-730pm, uptown. Platforms are being used by the class. Thanks!

CrossFit Endurance 630pm, Uptown, Sign up on mindbody as space is limited!
Warm up:

2 rounds
1 minute any style jump rope
2 wall walks
10 lunging pass thrus

Mobility

Strength/Skill:
10 min EMOM
EVEN - parallett L-sit
ODD - handstand holds

WOD:
4 rounds each (25 minute cap)
Partner 1 works while Partner 2 rests:
Alternate rounds until 8 rounds total have been completed

20 American KB swings (1.5/1 pd)
12 HSPU (sub pushups)
12 pull-ups (sub ring rows)

Int - 16/12 kg
Beg - 12/8kg

Monday

Remember that this Friday we will be participating in CrossFit For Hope, aiding in cancer reaserch for St. Jude Children's Hospital.
Click on link to create your own donation page, or come on Friday to be a part of the nationwide cause.


Warm up
2 rounds
200m run
7 Thrusters, bar/pvc
7 muscle snatch

Mobility:
Shoulders/hips

SKILL: Power Snatch
5 min EMOM
2 Snatch from the ground at 80 percent
Then immediately on minute 5
2 min amrap power snatch

Score is total snatch in all 7 minutes. Only 2 attemps during the EMOM portion.

WOD:
3 rounds
10 DB or KB Thrusters 50lb/30lb, 
200m run 

THEN: REST 3 mins

 3 min AMRAP
Max Effort Toes to Bar


                               Tripp and Jeff take on the Prowler at the 2013 CrossFit Games in Carson, CA

Right now, Masters athletes are competing at the 2013 CrossFit Games in California. This morning at 11am EST, the first event for individual competitors will take place in the pool. To watch these event on live feed you can go to
www.games.crossfit.com or on ESPN3 via internet.


Also this weekend, Mannings Restaurant located on Fulton St. will be showing the Games.   Free parking is available at Harrahs garages, with entrances to the Garages on Convention Center Blvd.   On Friday and Satuday the games start at noon EST and on Sunday they begin at 11 am EST . They have 30 Tv's plus 2 giant screens. Comment in the box if you are interested and which days and times you might be available. I will try to coordinate a time for everyone to go.

**No Open Gym AM or PM at Burthe St Today**

Friday

Warm up:
2 rounds
Run 100m
7 wall squats
7 pushups
7 strict pullups
7 sit ups
7 supermans


Mobility

Strength/Skill:
GOAT

WOD:
3 RFT
20 pistols alternating (sub 20 jump squats)
15 burpees
10 strict pullups

**No Open Gym at Burthe St today PM or AM or PM on Friday, please plan accordingly**

Thursday

Warm up:
3 rounds
Row 100m
7 jump squats
7 roll ups

Mobility

Strength/Skill:
Front Squat
5 x 3 @ 90% of 1RM

WOD:
For Time (20 min time cap)
100 double unders (2x singles)
40 sit-ups
30 lunges 135/85#
20 shoulder to Overhead
10 HSPU

INT - 95/65#
BEG - 65/45 or less