CrossFit Algiers - CrossFitWarm-up5-10-15 x 2: burpees/lunges/air squats Farmer's walk w/kbs x 2 Hip/ankle mob as needed Glute activation drills Warm up back squat with empty barbellWeightliftingBack Squat (3-3-3-3-3-1-1-1)
CrossFit Algiers - CrossFitMetconMetcon (Time)5 RFT 20 Box Step Ups, 30/24 10 GHD Sit Ups 10 Hip Extensions
NOLA grocery sales 5/31/15
Cheap, ahem, frugal food preppers ... here's what caught my eye this week. Winn Dixie: Chicken drumsticks $1/pound. Kids generally love chicken drumsticks. Here's a recipe for them, too, that takes advantage of the slow-cooker. Paleo Grubs slow-cooker orange chicken drumsticks Also on sale at WD are country-style ribs for $2/pound…
Athlete of the Month: June 2015
CrossFit Algiers Athlete of the Month Name: Melissa Bankston Age: Really?!? 38 Occupation: Online Communications Manager at Capital One Which class do you usually attend? 5:15 AM so I can get my workout in before my daughter wakes up. Favorite WOD: I like the strength training WODs best. Favorite Lift:…
CrossFit Algiers - CrossFitMetcon (AMRAP - Reps)Team WOD: Teams of Two AMRAP. Score is total reps Station 1 – Wall Balls (20#/14#, 9/10" targets) & Wall Sits Station 2 – Ground 2 Overhead (135#/95#) & Bar Front Rack Hold Station 3 – Pull-ups & Overhead Plate Hold (45#/25#) Station 4…
CrossFit Algiers - CrossFitScale to begin workout at lower rep scheme to end within 25:00 time cap. Scale weights as needed.Warm-up400m row/run forward/backwards skips/butt kicks/high knees banded ankle/hip/shoulder mobility t-spine roller mobility test/warm up thruster weightMetconCrossFit Games Open 14.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster,…
CrossFit Algiers - CrossFitWarm-upBurgener warm up Glute activation drills/90-90 stretch "Sally" with PVC pipe or barbell Wrist/forearm/calf mobility & stretchesWeightliftingHang Clean (5-5-3-3-3-1-1-1-1)
CrossFit Algiers - CrossFitWarm-upPizza game or fish game Dynamic stretchingMetconMetcon (Time)5 RFT: 400m run 5 burpee box overs
CrossFit Algiers - CrossFitWarm-up3-2-1 Rowing Warmup Banded hamstring/couch stretchMetcon2k Row (Time)Max Effort 2k RowGymnasticsHandstand practice 10 minsWork on free-standing handstand or handstand walks 10 mins.
CrossFit Algiers - CrossFitMetcon (AMRAP - Rounds and Reps)Complete as many rounds as possible in 20 minutes of: 10 strict handstand pushups 20 strict pullups 30 jumping alternating lunges Scale to dumbell presses, ring rows, walking lunges as necessary.