FRIDAY

Due to the Holidays and everyone’s busy schedule, we will no longer be having a get together this weekend after the workouts!  Gym will be on regular hours still!

Missing Persons. Please contact gym if you have seen this girl. JK!  The 7:30 class misses you!

Workout of the Day
Push Jerk 3-3-3

Then

-100 Kb Swings for Time

Then

-100 Sit ups for Time

THURSDAY

On May 14 Geaux CrossFit Kids and Geaux CrossFit will be hosting “BEAT THE STREETS” created by Steve’s Club National Program for At-Risk Youth.  There will be fun and competition for all ages!  The competition includes teams of 3 (child and/or adult men or women).  The workouts will be available upon sign up.  Invite all of your friends and come have a good time!  The event will be catered by Truly Free Bakery and Deli. There will be a free gym membership give away!  Details are as follows:

25$ Donation to Steve’s Club for At-Risk Youth

Saturday May 14, 2011

10am to 1pm

Call 225-456-6676 or 225- 932-0029 to SIGN UP!

Visit http://www.stevesclub.org to learn more

How low can ya go!

Workout of the Day
Planks 3 front- 3 right- 3 left

Then

5 Rounds for Time:

-5 Squat Cleans (115/75)
-25 Push Ups
-25 Sit Ups
-200 Meter Run

WEDNESDAY

Due to Easter Holiday, we will not have softball games this weekend. However, the gym will be on regular schedule Friday and Saturday!  Following the workouts Saturday we should all hang out at the gym!  Bring your best dish and refreshments and let’s have a good time.  We’re planning a fun/ good workout so feel free to bring a friend!!

hahahahaha.

Workout of the Day
Bench Press 3-3-3

Then

6 Rounds for Time:

-10 Box Jumps
-10 Knees to Elbows
-10 Dips

TUESDAY

I know a lot of people don’t like to eat before a WOD because they are afraid to vomit.  It is important to have a little something before the workout because if you workout on an empty stomach your body will start to break down your muscle fibers for energy.  We want to avoid this muscle wasting effect, so try to eat something an hour before your workout and eat something within 15 minutes of completing your workout to hang onto all that hard earned muscle.

Even tornado induced power outages can’t stop the WOD!

Workout of the Day
Training Day:
-Snatch Practice (10-15 Reps with good weight, work on form)
-Tempo Push Ups (2-0-2, 1-2 Sets to Failure)
-1000m Sprint on the Rowing Machine

MONDAY

Let’s start off this week right.  Everyone pick one skill that you want to practice before or after the W.O.D.  This could be your goal or additional work on a weak area.  We are seeing lots of improvements, but there could always be more!  Post to comments your plan for this week and let’s get after it.

Using to much chalk will cause ripped hands!  Try not to over do it and work on grip strength with Static Hangs (Hold for time).

Workout of the Day
3-3-3 Back Squat

Then

15 Minute AMRAP

-10 Thrusters (95/65)
-5 Pull Ups

SATURDAY

Just wanted to give everyone a heads up that the softball game this Sunday has been canceled due forfeit ....that means WE WON!!!!!!!  Congrats team!!

Congrats to Dave R. for accomplishing his goal of 15 strict pull ups!  Go Dave!!

Everyone tell Paige Happy Birthday….OR ELSE!

Workout of the Day

For Time:

-75 Squats
-50 Pull Ups
-20 Dips
-400 Meter Run
-50 Squats
-35 Pull Ups
-15 Dips
-400 Meter Run
-25 Squats
-20 Pull Ups
-10 Dips
-400 Meter Run

FRIDAY

It’s time to test our strength, both mental and physical.  Watch the videos below to get an idea of the workout.  Don’t worry, there will be a scaled version.

Explanation:

Demo:

Workout of the Day
Dead Lift 1 Heavy Set of 5 reps.

Complete as many rounds and reps as possible in 10 minutes of:

-60 Bar-facing Burpees
-30 Overhead squat (120/90)
-10 Muscle-ups