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Softball 2013
Sunday, March 24, 2013
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Tuesday, September 11, 2012
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Saturday, July 21, 2012
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Testimonial - Bethany France

I'm not going to lie, walking into the doors of Geaux Crossfit was a very difficult thing for me to do. I was severely overweight and so afraid that people would judge me.
I was so wrong! Geaux Crossfit is more than a place to work out. It is a family. I've been going for over a year now and have lost nearly 100 pounds. I could not have done it without the trainers pushing me to my limits and the other members supporting me along the way.
I am so thankful that Geaux Crossfit is a part of my life - I can honestly say I look forward to my 5 a.m. WOD every morning!

Bethany France
Mother, Education Administrator, and Crossfitter




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Come Support the Crew

WEDNESDAY

If you are looking for something to do this Saturday and you are up for a road trip, come support the crew at the Battle of the Fittest. We have 20+ competitors this weekend! here is the address:

Alexandria Riverfront Center
707 Second St, Alexandria, Louisiana 71301

The events will kick off at 8am!

Geaux CrossFit in Baton Rouge, LA

Workout of the Day
EMOTM 5 Minutes
**10-15 Bounding box jumps (Pick a height that you can rebound onto the box with. If a 45lb plate is all you can do, so be it.)

Then

4 Rounds for Time:
-8 Push Press (115/75)
-4 Bar Muscle Ups
(SCALE- 4 Chest to Bar + 4 Dips or push ups)






Competitors

TUESDAY

Competitors! Work hard this week but taper starting Wednesday! Wednesday-Friday, do lung conditioning workouts (rowing and running) followed by mobility. Saturday is the big day! It’s going to be a blast!!

Workout of the Day
Tabata Toes to Bar

Followed by:
4 x30” hollow body hold


Then

5-4-3-2-1
-Dead Lift (315/225)
-30 Calorie Row after each set.

*** if you are doing the competition, skip this workout and do this

6 Minutes- Split reps between partner or cut reps in half and perform as individual
60 pistols or goblet squats (45/25)
200 Doubles or 300 Singles
Max Hand stand walk or max pull ups

 

 






Fit Aid

MONDAY

We are excited to announce that we are now carrying FITAID at the Box.

If you don’t know about FitAID yet, you will now!  FitAID is the premier, paleo friendly performance and recovery beverage made specifically for athletes.  FITAID is all natural, certified gluten free and has almost 3 grams of targeted supplements to AID your WOD. With things like Glutamine, BCAAs, Omega 3 EFAs, Glucosamine, B Complex, Vitamins C, D, E, Natural Anti-Inflammatories, Quercetin, CoQ10 and Green Tea Leaf Extract…FITAID is the most comprehensive and effective pre and post WOD beverage on the market today. On top of that, it’s lightly carbonated, sweetened with raw organic blue agave and stevia, has only 45 calories per can and tastes amazing.  Be sure to try one before and after your next workout at the gym.  You are sure to love them as much as we do!

You can learn more about FITAID here - http://www.drinkfitaid.com/overview/

Geaux CrossFit in Baton Rouge, LA
$3 per can
$60 for 24
Money goes in the Progenex drop box.
Pre pay options are available. Please see Austin or Mills for more details!


Workout of the Day
5 Rounds for Time:
-10 Thrusters (115/75)
-10 Bar Facing Burpees

Then

5 Rounds for time:
-10 Wall Balls (20/14)
-10 Burpees






Auf Weidersehn, Jules!

SATURDAY

Tonight at 6pm, Jules is having a going away gathering at the Pelican house!  She would love to see everyone and say her goodbyes in person. Stop by if you can! 

Geaux CrossFit in Baton Rouge, LA
No, but really. You have been such a big part of this community.  We are sad to see you go, but excited for your new adventure ahead.  Don’t forget about your Geaux family in the south! Enjoy the west coast

<3.


Workout of the Day

Partner WOD- Split work equally

3 Rounds for Time:
-1 Mile run (split into 800 meters each)
-60 Toes to Bar
-70 Goblet Squats (45/25 plate)
-80 Double unders (split into 40 each)






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!

 

 






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