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Softball 2013
Sunday, March 24, 2013
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100 Day Double Under Challenge
Tuesday, September 11, 2012
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Strengthen and Lengthen
Saturday, July 21, 2012
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Thursday, December 09, 2010
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Testimonial - Amber Leonard

"CrossFit has not only given me great results, but it has also given me the confidence to take on any challenge and come out a winner in the end."

Amber Leonard
Student, SELU



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Football Season

SATURDAY

Yay! Our favorite time of year is quickly approaching. Every year we plan one big tailgate to all get together and hang out! Stay tuned. We will be announcing that next week. Also make sure you pay attention to the website and our Facebook page. During home games, we will sometimes bump the classes up 1 hour to 8am and 9am to accommodate all the tailgaters. We also do this to eliminate as many excuses as possible wink lol.

Geaux CrossFit in Baton Rouge, LA
Proud Dad


Workout of the Day

Teams of 3:
AMRAP 20:
400m Run (together)
30 Squat Cleans* – one athlete works at a time
Rx (135/95)






Deep South Homework

FRIDAY

By now you should have completed your first round of homework for the DSSO! Your next assignment is:


15 unbroken Thrusters (135/95) scaled (95/65)
400 Meter Run Sprint
Record Time

Rest 4 minutes

15 Push Press (same weight)
400 Meter Sprint
Record Time

Rest 4 minutes

15 unbroken OHS (155/105) Rx Scaled 15 unbroken Front Squats (115/75)
400 Meter Sprint
Record Time


Workout of the Day
Bench Press

Then

Every 3 minutes minutes perform the following:
*rest the remainder of time


:00- Max Unroken WB (20/14)
3:00- 10 burpees
6:00-Max UB WB
9:00-10 burpees
12:00-Max UB WB
15:00 AMRAP Burpees
Record each set of unbroken wall balls and final set of burpees






Weightlifting Class

THURSDAY

Please be warmed up and ready to go for 5pm. Use baseline as your warm up.


We will be doing the following in tonight’s weightlifting class:

A.)
Quick introduction to the GHD:
GHD Sit ups
GHD Back Extension
GHD Glute Ham Raises

If you have never done these movements, do not exceed 25 reps for each of the following:
GHD Sit Ups
GHD Back Extensions

Do not exceed 10 reps for Glute Ham Raise.

15 mins to get acquainted. 


B.) Halting snatch deadlift
      *pause at the knee for 3 seconds then stand
85% x 4
90% x 4
95% x 4
100% x 4
105% x 4

You have 20 mins to get this done.

These reps are not touch and go. Quick Reset each time. Rest 2 minutes between sets.


C. Weighted pull ups (5 sets of 3 reps)
    Scaled:
        -12 weighted negatives ( 5-15lbs)
            * you have 10 minutes to get this done.


Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Back Squat

Then

2 Rounds for Time:
800 meter Run
-15 push press (155/105)
-20 Ring Dips






Gymnastics Workshop

WEDNESDAY

Adding to yesterday’s post, there is a jar on our desk in the office for checks and cash towards pre pay($10). Please make sure you do it with a coach present so they can add you to the paid list. Also add yourself to the Facebook group!!


Gymnastics #3


Geaux CrossFit in Baton Rouge, LA


Workout out of the Day
14.4

14 Minute AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups (20 burpee Box Jump 24/20)






Gymasntics Workshop

TUESDAY


Our THIRD gymnastics clinic will be Sunday, September 6th from 1PM-2PM! If you prepay for the class, it’s only $10. Please bring cash or check made out to Jazz Carmichael and drop it off in the office. The clinic will cost $20 the day of.

The goal is to give each person the feel of what it’s like to be a gymnast all while bettering our abilities in CrossFit. This does not mean we will be throwing back flips, but instead we will be going back to the basics, the technique, and the control gymnastics requires. Everything will be performed with tight bodies and strict form. Progressions will be key. We all love quick results, but nothing in gymnastics is quick. It’s a slow progress, which in turn, makes each of us better day by day!

If you are looking for a better understanding of kipping and handstand work, get in this class!


Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Shoulder Press

Then

5 Rounds for Time:
-15 Chest to Bar Pull Ups
-400 Meter Run






Time to Prepare!

MONDAY


First step is obviously signing up for the competition!  http://www.deepsouthshootout.com/

Step 2 . Join our Facebook group to receive your “homework”:
https://www.facebook.com/groups/1613836578889488/

Step 3. DO YOUR HOMEWORK! I will be posting the extra prep work in the group.  Here is your first assignment.  Try and get it done by Wednesday. This is to be done in addition to the classes.


Tabata Airdyne!
8 rounds. 20” on/ 10” off.  Max effort for calories.
2 minute BREAK
Tabata Box Jumps (24/20)

Workout of the Day
Front Squat

Then

2 Rounds:
2 Mins MAX Bar Facing Burpees
2 Minute break
2 mins MAX Power Snatch (135/95)
2 Minute Break
2 Mins MAX Calorie Row
2 Minute Break






Referral Program

SATURDAY

Don’t forget about our new referral program! Get your friends in for an intro. If they sign up, you get a treat $$$$!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day

Partner WOD: Split reps however. 1 person works at a time.
For Time:
100 Box Jump Overs (24/20)
100 S2O (135/95)
100 Burpees






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