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"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
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Week 2

MONDAY

We are now in week 2 of our program and things are going to kick up a notch! Hope you’re ready smile. if you missed any days last week, just pick up where you left off. Please make sure you are on time for class so if you can use the time given to get it done!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Front Squat

Then

For Time:
-50 Calorie Row
-50 Box jumps (24/20)
-50 Dips or Push Ups






Short Seminar

SATURDAY

Geaux CrossFit in Baton Rouge, LA


Workout of the Day

20 Minute AMRAP
-7 Thrusters (115/75)
-7 Burpees
-200 Meter Run






GCF GRID

FRIDAY

The GCF GRID will be held Saturday May 9th! To spark our interest, here is a little information:

PLEASE JOIN THE FACEBOOK EVENT HERE

TEAMS
-You have until Wednesday MAY 6TH to sign up for the competition (No charge for sign up. Let’s just have fun!)
-Sign up will be located by the front door

-On May 8TH we will have a draft to select teams
    -Team size will be decided by how many people sign up (anywhere from 4-8 people per team)
    -We will designate 4 captains
    -There will be 3 pools
      -Rx (I Rx every workout- more than 95%)
      -Intermediate (I Rx some workouts- about 75%)
      -Scaled (I scale most of my workouts)
    -Every team has an equal number of male and females
      -2 team members must be scaled/intermediate

GRID MATCH DETAILS

-Each Match features 2 teams competing in 6 races.  Each race has a different format:

    -Ladder
      -Every member goes through a ladder style workout as fast as possible. Once one person completes the work, the next member will sprint through.
 
    -Sprint Relay
      -A player completes an element and races to the start to tag another player. Once all the last player has finished the element, they will spring to the start and time will be recorded.

    -Triads
      -3 Players complete an element together. No one can advance to the next station until all 3 players have completed the reps.

    -Jack and Jill
      - Male and Female players alternate through elements

SUBSTITUTIONS ARE UNLIMITED AND CAN BE TAGGED IN AT ANYTIME


SCORING

-2 points for winning a race
-1 point for finishing before cap
-1 for other team not finishing

Gym will open at 7:30am and the first match will begin at 9am.  We encourage everyone to participate! After we are finished…we party!!!!!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Bench Press

Then

9 Min AMRAP
40 Toes To Bar
50 SDLHP w/ KB (53/35)
60 Pistols or 100 Air Squats






Record Your Program

THURSDAY

If you haven’t started logging your workouts, start now! This is going to allow you to see the results from week to week and also allow you to apply it to your WODs. A good old fashion notebook will do the trick and if you want to be fancy you can use your phone. For those of you doing the weight lifting program, I would personally go ahead and write down all of my sets/ weights for the full 8 weeks so I don’t have to worry with the percentage chart.

On the running/ rowing program, you should be jotting down the pace you held for a 400 m run/ 500 meter row and also the distance you covered. This is going to make you more aware of your ability and also show progress at the end of the 8 weeks.

Geaux CrossFit in Baton Rouge, LA
Anyone interested in signing up for this?


Workout of the Day
Back Squat

Then

10-9-8-7-6-5-4-3-2-1
-Hang Snatch (135/95)
-HSPU (Scale-Push Press - Same weight as snatch)
12 Minute Time Cap, get as far as you can go for max reps, if you complete the wod your score is time.






HYDRATION

WEDNESDAY

Make sure you are drinking half your body weight in ounces of water daily! With the weather getting hotter and our running program in full swing, it’s IMPERATIVE that you consume enough water.  The humidity in the air actually makes us continuously sweat because the water does not evaporate off of our skin. This causes us to dehydrate faster than most!  take care of yourself and train smart.

Geaux CrossFit in Baton Rouge, LA
Hey Randy smile


Workout of the Day

3 Rounds not for time
30” L hold
30” hollow body hold
30” Hollow arch hold

Then

For Time:
-25 Chest to Bar Pull Ups
-100 Double Unders
-400 Meter Run
-15 Chest to Bar
-50 Double Unders
-400 Meter Run
-10 Chest to Bar
-25 Double Unders
-400 Meter Run

 






Free Seminar from Steve Levins

TUESDAY

This weekend, Steve Levins, will be giving a free seminar on injury prevention in CrossFit.  We are stoked to have Steve back at Geaux CrossFit.  Both Jill and Steve offer their services at the gym by appointment. You can find all of their contact info on their office door.

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Shoulder Press

Then

3 Rounds for Time:
-15 Burpees
-25 Wall Balls (20/14)
-200 Meter Run






Programs begin today!

MONDAY
Today is day 1 of our first 8 week cycle! Please pick which program you would like to start with (strength/running/rowing). Instructions will be given at the gym and will be posted on the wall for you to keep track. You’ll need to use a notebook or your phone to keep track of your progress!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Front Squat

Then

“Elizabeth”
21-15-9
Power Cleans (135/95)
Ring Dips/Push Ups






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