Wednesday
Warm Up:
2 rounds
15 American kb swings
4 turkish get ups/alternating
Mobility:
Strength:
5x 2 Snatch Grip Push Press + 1 Overhead Squat
WOD:
8 min AMRAP
8 Push Press 135/85lb
10 Russian Kettlebell Swings 2/1.5 pood
CrossFit NOLA 504 |
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Wednesday Warm Up: 2 rounds 15 American kb swings 4 turkish get ups/alternating Mobility: Strength: 5x 2 Snatch Grip Push Press + 1 Overhead Squat WOD: 8 min AMRAP 8 Push Press 135/85lb 10 Russian Kettlebell Swings 2/1.5 pood
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NEW!!!! CrossFit Endurance Class every Tuesday Evening, Uptown 6:30pm- Sign up on Mindbody
CrossFit Endurance is a sports training program dedicated to improving performance, fitness and endurance sports potential. Focusing on proper run technique, rowing, and other cardiovascular movements through interval, max effort and tempo training, we will work to improve your overall power, speed and endurance. In this program, you will have a class wod every Tuesday and homework one other day of the week. As the class size grows we will consider adding one more class during the week. This evening's class will be focused more on technique with a wod to follow Tuesday Warm up: 2 rounds 1 minute jump rope - any style 2 wall walks 10 lunging pass thrus Mobility Strength/Skill: 10 min EMOM Even - max L-sit on the parallets Odd - max handstand hold WOD: EMOM 20 mins Even - 10 heavy wallballs Odd - up to 5 unbroken muscle ups INT 7/Beg 5 Heavy Wallballs Int-CTB/Beg- regular pullups Have you signed up for WOD Wars yet? If not, do it now! We need to see how many teams we have and who is missing a partner. If you do not have a partner, include this information in the details area when you register under the events tab on Mindbody.
This is something you should do! It will be fun, we will have a rep from Stronger Faster Healthier there sampling and asking questions about the protein and fish oil we sell. We might also have it professionally scored, by Breeze Scoring, we are still working on the details of this one... But seriously sign up now, don't wait any longer, we will close registration on Wednesday! Monday Warm up: 2 rounds 200m run 7 thruster w bar/pvc 7 muscle snatch Mobility: Lax ball to Lats/OH stretch Skill: Power Snatch EMOM 7 min 1 power snatch from hip + 1 from ground @ 70 percent WOD: 12 min amrap 7 power clean and jerk 155/105lb 14 front squat 155/105lb 200m run Scale: INT: 125/85lb BEG: 95/55lb or less Sunday Schedule
Uptown - Open Gym 10 am to 11:30 am and 3:30 pm to 5:00 pm Midcity - Open Gym 10 am to 1 pm, no classes Saturday Schedule
9 am: Midcity - Gymnastics Class - Competitors Class - Free Introduction 10 am: Uptown - Group Class Midcity - Group Class 11 am: Midcity - Strongman Class - Open Gym until 1 pm Uptown - Open gym until 1:30pm ----- Midcity Group Class: Warm Up Run 400 or Row 500 3 rounds 10 pass throughs 10 overhead squats 10 push ups 10 pull ups Front Squat Medley AMRAP Front Squat 185/135 Rest 5 AMRAP Front Squat 135/95 Rest AMRAP Front Squat 95/65 Rest AMRAP Front Squats 65/45 Bring your pain face Friday
Warm up: 2 rounds 100m run 7 wall squats 7 push-ups 7 strict pull-ups 7 sit-ups 7 supermans Mobility Strength/Skill: GOAT WOD: AMRAP 7 mins 7 box jump 24/20" 7 burpees 7 KB swing 24/16kg Thursday Uptown: 10 am WOD with Brad Midcity: 10 am WOD with Jeff, open gym to follow until 12:30 pm WOD: "BADGER" 3 rounds for time | 30 Squat cleans (65/95) | 30 Pull-ups | 800 meter Run Solo OR in teams of 2 Navy Chief Special Warfare Operator Mark T. Carter
Died December 11, 2007 Serving During Operation Iraqi Freedom 27, of Fallbrook, Calif.; assigned to Tactical Development and Evaluation Squadron 2, Virginia Beach, Va.; died Dec. 11 in Balad, Iraq, as a result of enemy action while conducting combat operations in Iraq. SEAL chief killed in Iraq, Navy says Staff report, 2007 A Virginia-based SEAL who received two Bronze Stars with “V” devices was killed Tuesday in Iraq, according to a Navy release. Chief Special Warfare Operator Mark Thomas Carter, 27, of Fallbrook, Calif., was killed in enemy action somewhere in Iraq. Carter was with Tactical Development and Evaluation Squadron 2, based in Virginia Beach, Va. Carter joined the Navy in 1998, according to Navy records, and graduated from Basic Underwater Demolition/SEAL school the next year. He was assigned to SEAL Team 3, based at Naval Base Coronado, Calif., then SEAL Team 7. In April 2004, Carter was assigned to Naval Special Warfare Development Group at Dam Neck, Va., according to information provided by Navy Personnel Command. That group, formerly known as SEAL Team 6, is an ultra-secretive unit that reports to Joint Special Operations Command, which includes Delta Force. He received his current assignment in July 2006. Carter was selected for chief earlier this year. “I am honored to serve with and lead men and women like Chief Mark Carter. He was an outstanding SEAL, teammate, and great American,” Carter’s commanding officer, who was not named, said in a statement. “On behalf of my command, I extend my condolences and heartfelt sympathy to his family and friends. His ultimate sacrifice, the most noble act for any American warrior, is our tragic loss, and I urge those who knew him to honor his life, in the best way we know how.” In addition to his Bronze Star, Carter received a Joint Service Commendation Medal with “V” device, two Navy and Marine Corps Commendation Medals, two Combat Action Ribbons, and an Afghanistan Campaign Medal, among other decorations. “Losing any of the warriors serving in Naval Special Warfare is a significant loss, but losing a chief petty officer makes that loss even tougher,” said Lt. David Luckett, Naval Special Warfare Group 2 spokesman. “Like so many of his brothers in the SEAL community, Chief Carter lived the SEAL Code, and his actions on and off the battlefield embodied everything noble about serving in the Navy and in Naval Special Warfare.” Carter is survived by his father, mother, three brothers and four sisters. Wednesday
4th of July Schedule: 10 am group class uptown, open gym 8 am to 10 am before the group class 10 am group class midcity, open gym 8 am to 10 am, and, again, will follow until 12:30 pm all other classes cancelled No AM open gym @ Uptown today through next Tuesday! (7/3-7/9) Warm up: 2 rounds 15 KB swings 4 Turkish get ups/alternating Mobility Strength/Skill: 10-15 min Test Day Work up to a moderately heavy weight with good form 5 sets of 2 Snatch Grip PP + 1 Overhead squat WOD: For time 20 CTB pull-ups 10 snatch 115/75lb 15 CTB 7 snatch 10 CTB 5 snatch Scale regular pull-ups or ring rows Int - 85/55# Beg - 65/35# Tuesday
Warm up: 2 rounds 1 minute any style jump rope 2 wall walks 10 lunging pass thrus Mobility Strength/Skill: 10 min EMOM: Even: Adv - max parallet L-sit hold (scale to bar hangs); Int/Beg - either hollow rock, L-tuck or L-sit hold ODD: Adv - max free standing handstand hold; Int - nose and toes to wall; Beg - handstand hold on wall or a wall walk as high as possible WOD: EMOM 10 min 3 TNG deadlift @70-80% of 1RM + 6 burpees Ingredients
Cut the tops of the peppers and clean the seeds out. Arrange peppers in the Crock-Pot standing up and make sure they fit securely. In a big bowl, combine ground pork, shredded vegetables, seasonings and tomato paste. Add salt and pepper to taste. Stuff the peppers with the mixture and arrange leftover meat between the peppers. Add half a cup of water, cover and cook on low for 8-10 hours. Read more: http://www.marksdailyapple.com/crock-pot-pork-stuffed-peppers/#ixzz2XqsQCw7j |
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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