Warm Up:
Hoodies are in, if you preorderd you can pick them up at uptown or midcity (eventually). Demian is in charge of getting them distributed, so please follow up with him if you have special circumstances. As you pick up your hoodie please cross your name off the preorder list and mark your method of payment. We will charge them to your account in the near future if you mark the 'cc' option.
Demian's email : dreed7891@gmail.com One final note, we have VERY small quantity of gold printed hoodies, which will be first come first serve for preorders. Most of the hoodies are colored as shown above. Extra stock will be sold at $50 Thursday Warm Up: 400m run 2-3 min mobility 400m run Mobility Strength/Skill: Jumping drills WOD (TEST): 4 Rounds400m run 25 sit-ups 25 Russian KB swings (2/1.5 pood) Thanks to everyone who participated in WWI between the uptown and midcity gyms. It was an awesome time, a great experinece and very inspring for everyone to see! The coaches are incredibly proud and humbled by your efforts. It was exciting to see how close the battle ended up being, about a 5% difference in pionts between the two gyms. I have pasted a link to the score sheet below.
For a quick recap: Midcity won WOD 1a and 2b, while uptown had a slight advantage in WOD 1b, 2a, and 3, giving them the victory. The final score was 4283-4030. The scores were determined by the finishing order and the divisoin. Each workout was worth 300 points for Rx and 200 for Scaled, depending on how you finished, you received part or all of those points. For those of you who didn't come, keep training, next WW will be in 6 months or so! Link to scorecard: https://docs.google.com/spreadsheet/ccc?key=0An9O-nMlE0RxdFdnM2ZGMkhyQWVjYVBDdXJ2WTZHRlE Wednesday
Warm Up: 2 rounds250m row 20 pass-thrus 10 scap push-ups Mobility Strength/Skill: DB Bench Press 3 x 5 using 5-10lbs more than last week WOD: Death by Clean & Jerk 1 on the first min, 2 on the second, 3...etc. (Rx is 135/95 or, if that is too heavy, 65% of 1RM) 10 min cap Tuesday
Midcity Noon Class will be cancelled this week due to roof demolition. Hopefully the last week! Run Club: 630 pm Jefferson Playground: Sign up on Mindbody and Bring a watch! Warm up: 5 min double under flights Mobility Strength/Skill: Pull-ups ADV: 3 x max unbroken chest-to-bar INT/BEG: 3 x 10 kipping, 3 x 3 negatives + 1 max kipping Work on your weakness (kipping, strict, etc.) WOD: 3 Rounds 10 burpees as fast as possible Row 90 seconds Rest/walk for 150 seconds (2.5 min) Monday
Warm up: 1000m row at 18 strokes per minute Mobility Strength/Skill: Back Squat ADV: Using 90% of 1RM + 10lbs, 3 @ 70%, 3 @ 80%, 3+ @ 90% BEG: 3 x 5 using 5-10lbs more than last week WOD: Retest "Helen" 3 rounds: 400m run 21 KB swings (24/16 kg) 12 pull-ups Thank you for your contributions to the Coat Drive everyone! So far, CrossFit NOLA and 504 have collected 41 items for donation, including this bad boy, Mark Opelka, is wearing! Please continue to bring your new or used coats and sweaters for collection! The deadline to bring your items in is this Friday, so keep them coming!
WOD Wars Teams: REMEMBER YOUR TEAM NUMBER!
NOLA RX 1. Lexi Tammer. Aaron Hyatt. Nick Dondzilla (aka Baby Nick) 2. Candace F. Chad Becnel. Scott Madden 3. Peyton. Nick Diezen. Karen 4. Rohit. Jared. Karla 5. Elliot F. Matt D. Andrea G. NOLA Scaled/Combo (RX and Scaled) 6. Rodolfo. Eric F. Celeste 7. Scott Austin. Heidi Austin. Brian Conrad 8. Shannon O. Kyle E. Jean C. 9. Danny. Lenny. Cat. 10. Husted. Lyle. Colleen. 504 RX. 11. Robin. Stephen C. Mike H. 12. Mike B. Joel. Erin O. 13. Kris Martinez. Joseph Formanek. Juli Weiss 14. Bradly S. El C. Bowen. 16. Fabi. Alden. Mark O. 504 Scaled/Combo 15. JD Bruce. Jose. Meaux 17. Jeb. Mimi. Lindsey 18. Elizabeth F. Matt Grimm. Megan Hintz 19. Taylor K. Ian. Rachel S. 20. Meghan. Gabe K. Agustin 21. Denver. Lori. Gabe R. Flights are as followed: A) Teams 1-2-5-11-13-14-16 B) Teams 3-4-7-6-12-15-19 C) Teams 8-9-10-17-18-20-21 Schedule WOD 1: Briefing at 9:15
WOD 2: Briefing at 10:30
WOD 3: Briefing at 12:00
COOKOUT TO FOLLOW! We will have meat, but we would love for y'all to share your favorite paleo (and non paleo treats)! Gym will open at 8 am. If you are not participating in WOD Wars and need to get a workout in, you have from 8 am to 9 am for open gym hours, just be sure to pick up after yourself WOD #1a: For both scaled and Rx. Each team will have two barbells (one women’s barbell): 8min to find a 1RM: - Power clean + front squat OR - squat clean Score is weight #1b: RX: Men: Max MU in one minute, women max pull-ups (all team members working at once) (If woman does MU instead, score is 5x) Scaled: Max pull-ups accumulated in 1min (all team members working at once, women can use green band, no band for men) (If woman can do unbanded pull-ups, score is 5x) Score is reps #2a) AMRAP 15min For RX: 60 Thrusters (95/65) (one team member working at a time) 200 DUs (one team member working at a time) 8x shuttle run (all team members at once) For scaled: 45 Thrusters (75/45) 45 Box Jumps (20/16) 8x50 shuttle run (all team members at once) Score is reps (one round equals 268 reps for RX and 98 for scaled) 2b) Max distance broad jump, 3 attempts Score is distance in inches #3 One team member at a time: RX 5min AMRAP: 10 DL (185/125) 10 Pull-ups 10 Burpees Scaled 5min AMRAP: 10 DL (135/85) 10 Burpees 10 Russian KBS (24/16) Score is reps (one round equals 30 reps) |
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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