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Testimonial - Brian Roberts

"I've tried P90x, Insanity and every other hardcore workout plan out there and none has given me the results that Geaux CrossFit has. Johnny and Amber are always right behind you: instructing on form, giving pointers on technique and giving encouragement when you need it most. CrossFit is the best workout I've ever had, but it's the people that make it such a great experience."

Brian Roberts
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Saturday Morning Session

FRIDAY

I’ll be opening the gym this Saturday at 7:30am to work with those of you who want to learn the hang snatch. If time permits, we will also work on other skills listed on the white board near the office. All are welcome so come start your day with us!

El will also have his boot camp class this Sunday at 2pm. Invite your friends! We appreciate everyone who participated last weekend. Please give El any feed back you can!

Thanks to everyone who participated in the challenge! Here is a few shots from some of the members taking the challenge like a champ!!
Geaux CrossFit in Baton Rouge, LA

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
5 rounds for Time:
-10 deficit HSPU (3-45lb plates)
-10 Front Squats (155/ 105)

Then

8 -30” row sprints with a 30” break






ALS Ice Bucket Challenge

THURSDAY

Alright Crew, You have 24 hours to get it done! We have plenty of buckets at the gym if you’d like to do it post WOD, but supply your own ice and TOWEL! Don’t forget the most important part…. DONATE!

Yes, that means you have also been called out…. Jacqueline Mills


Workout of the Day
Max Unbroken Ring Dips
Scale with Push Ups

Then

5 -30’ Hollow body holds Followed immediately by 5 rocks (this is done during your 30 seconds rest)

Then

For Time:
-20 Hang Cleans (185/135)
-20 Toes To bar
-20 Box Jumps (30/24) *Step ups allowed


*** This should be an absolute sprint!!! Sub 5 minutes.

 

 

 






Work Your Weakness

WEDNESDAY

To make improvements in CrossFit, or whatever sport you choose, you must focus on the things you like the least. Your weaknesses. If you are horrible at running, run more. If strength is a weakness, lift more. If gymnastics is a problem, work on it.  You will never reach your full potential by working on the “easy” stuff. Get uncomfortable and focus on improving the weaker areas of focus. I promise you will improve on not only the weaknesses but also your strengths. I took a 3 month break from Oly lifts (my strength) and focused solely on gymnastics. My gymnastics improved greatly and when I finally returned to Olympic lifting, I PR’d everything by 10-15 pounds. Trust me. You’ll see a difference. If you need help figuring out a game plan, you can email us or talk to us in person. We can help you put together a plan of action!

This refers to CrossFit’s “Black Box Theory” You can read more here:
http://www.crossfit.com/cf-info/CF_Certification_Seminar_April_15-17-05.pdf

Geaux CrossFit in Baton Rouge, LA
obviously gymnastics is not a weakness of Jazz lol.


Workout of the Day
1k Row for time

Then

10 minute AMRAP
-60 Bar-facing burpees
-30 Overhead squats (135/95)
-10 Muscle-ups (10 Strict chest to bar pull ups)

Post Wod- Work on ring dips!

 

 






2 Weeks Away

TUESDAY

The competition is only 2 weeks out!  Take a look at the movements and get with a coach for some help!  On Wednesday/Friday, I will be available from 8-9 and 10-11 am.  Johnny can help you out on Tuesday and Thursday between 3-7pm.

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Bench Press 5x5

Then

50-40-30-20-10
-Wall Balls (20/14)
-Double Unders






Sunday Boot Camp Round 2

MONDAY

Because we had such a good showing for El’s class this Sunday, we are going to do it again next Sunday at 2pm. 
If you have friends that aren’t necessarily ready to do CrossFit, this class may be right up their alley.

Battle of the Fittest competitors- I’ll be working out from 8-11 tomorrow. Feel free to join me!  We can work on anything you need.

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
4x30 second handstand hold

Then

10 Minute AMRAP
-5 Dead Lifts 275/195
-10 Bar Facing Burpees
-10 C2B Pull Ups






Comp Prep

SATURDAY

This morning we are opening the gym at 7:30am to work with athletes who signed up for the competition!  This is a time specially designated for those signed up.  During the 90 minute session, we will help you with skills specifically listed for the competition.

We will also be holding a boot camp style class this Sunday at 2PM.  Feel free to bring a friend! We will do things such as tire flips, body weight movement, ropes, sled pulls ...etc.  Old school CrossFit! Come have some fun with us!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day

“MARY”

as many reps as possible in 20 minutes:
-5 handstand pushups (Scale Push Ups)
-10 pistols, alternating (Scale goblet Squat)
-15 pullups






Happy Friday!

FRIDAY

Enjoy your weekend!!!!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day

We’re sorry in advance wink

For time:
400-meter run
18 Thrusters (135/95)
400-meter run
15 Thrusters
400-meter run
12 Thrusters

*** If the barbell touches the ground, you must run a 200 meter penalty run.  You can only rest in the front rack.






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