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WOD 041723

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Crescent City Crossfit – CrossFit

Warm Up

400m Run/1000m Bike

10L/10R Banded Side Steps

14 Banded Air Squats

14 Banded Glute Bridges

12 Boot Strappers

6L/6R Groiners

6L/6R Up Down Planks

6 Up Dog to Down Dog

With Empty Bar:

6 Good Mornings

6 Bent Over Rows

6 RDL’s

6 Deadlifts w/3sec Tempo in Descent

Weightlifting

16min TIME CAP

Deadlift (5×6)

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LIGHT DAY — 60-65% Across

Metcon

Metcon (Weight)

EMOM 12Minutes:

Min1 — 10 Pull-Ups/6 Chest to Bar Pull-Ups/3 Bar Muscle Ups

Min2 — 8 SA Devil’s Press (50/35#)

Min3 — 100m Run
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SCALING OPTIONS:

14 Ring Rows for Pull-Ups

Scale Weight on DB as Needed

SCORE IS WEIGHT ON DB

RX, RX+ = Reps as Written

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Brody Patton

COACH

Q: How many years have you been doing CrossFit?
A: Almost 5 years!

Q: Why’d you start CrossFit?
A: To lose the freshmen 15 (or 20) I gained in college

Q: Favorite CrossFit movement?
A: Ooof tie between handstand push ups and single arm overhead dumbbell lunge (surprise! it’s not a c2 bike)

Q: Least favorite CrossFit movement?
A: Sumo deadlift high pull, hands down

Q: Favorite music to workout to?
A: Depends! Sometimes I’m in the mood for Garth and Brooks & Dunn. Sometimes I need Boosie Badazz and Lil Wayne

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Chris Guzman

COACH

Q: How many years have you been doing CrossFit?
A: Almost 5 years!

Q: Why’d you start CrossFit?
A: To lose the freshmen 15 (or 20) I gained in college

Q: Favorite CrossFit movement?
A: Ooof tie between handstand push ups and single arm overhead dumbbell lunge (surprise! it’s not a c2 bike)

Q: Least favorite CrossFit movement?
A: Sumo deadlift high pull, hands down

Q: Favorite music to workout to?
A: Depends! Sometimes I’m in the mood for Garth and Brooks & Dunn. Sometimes I need Boosie Badazz and Lil Wayne

CERTIFICATIONS

CrossFit Level 2 Certification

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Bob Pierce

COACH

Q: How many years have you been doing CrossFit?
A: Almost 5 years!

Q: Why’d you start CrossFit?
A: To lose the freshmen 15 (or 20) I gained in college

Q: Favorite CrossFit movement?
A: Ooof tie between handstand push ups and single arm overhead dumbbell lunge (surprise! it’s not a c2 bike)

Q: Least favorite CrossFit movement?
A: Sumo deadlift high pull, hands down

Q: Favorite music to workout to?
A: Depends! Sometimes I’m in the mood for Garth and Brooks & Dunn. Sometimes I need Boosie Badazz and Lil Wayne

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CrossFit Level 2 Certification

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Heavyn Hernandez

Coach

Q: How many years have you been doing CrossFit?
A: Almost 5 years!

Q: Why’d you start CrossFit?
A: To lose the freshmen 15 (or 20) I gained in college

Q: Favorite CrossFit movement?
A: Ooof tie between handstand push ups and single arm overhead dumbbell lunge (surprise! it’s not a c2 bike)

Q: Least favorite CrossFit movement?
A: Sumo deadlift high pull, hands down

Q: Favorite music to workout to?
A: Depends! Sometimes I’m in the mood for Garth and Brooks & Dunn. Sometimes I need Boosie Badazz and Lil Wayne

CERTIFICATIONS

CrossFit Level 2 Certification

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Jeannie Nguyen

Coach

Q: How many years have you been doing CrossFit?
A: Almost 5 years!

Q: Why’d you start CrossFit?
A: To lose the freshmen 15 (or 20) I gained in college

Q: Favorite CrossFit movement?
A: Ooof tie between handstand push ups and single arm overhead dumbbell lunge (surprise! it’s not a c2 bike)

Q: Least favorite CrossFit movement?
A: Sumo deadlift high pull, hands down

Q: Favorite music to workout to?
A: Depends! Sometimes I’m in the mood for Garth and Brooks & Dunn. Sometimes I need Boosie Badazz and Lil Wayne

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CrossFit Level 2 Certification

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Freddie Frederick

COACH

Athletic and Education Background

–Education

Bachelors in Sports and Health Sciences with a focus on Exercise Science 

–Athletic
Soccer for 11 years a kid, Gymnastics through Middle and High School, Co-ed Cheer team in College

Q&A With Your Coach!
Q: How long have you been doing Crossfit?
A: 2012 to 2016, took a little break then started at CCC in July of 2020
Q: Favorite Crossfit Movement?
A: Bar Muscle Ups
Q: Least Favorite Crossfit Movement?
A: Snatch
Q:What is your day job? 
A: I am a Personnel Officer in the Marine Corps
Q: Favorite music to workout to?
A: The Big Booty Mix!
Q: Favorite thing to eat?
A: Anything unhealthy

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CrossFit Level 2 Certification

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Troy Turner

COACH

Athletic and Education Background
 
 –Education
 
I graduated High School from Holy Cross and received my LPN degree from Nunez Community College. I am currently attending Nursing school at Charity School of Nursing.
 
–Athletic
 
I was a letterman in High School for Wrestling, Track, and Cheer. I am currently a Wrestling official for LHSAA.

CERTIFICATIONS

CrossFit Level 2 Certification

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Donald Brignac

COACH

Athletic Background

I competed at the 2021 Crossfit Games in the Masters Division.

Q&A With Your Coach!
Q: How long have you been doing CrossFit? 
A: 6+ years
Q: What is your favorite CrossFit movement? 
A: Really all movements which are body weight (lunges, sit-ups, push-ups, HSPU, PU’s, etc.) ; this even includes burpees. Probably why I like “Cindy” so much
Q: What is your least favorite CrossFit movement? 
A: That’s easy…. Overhead squats 
Q: What’s your favorite thing to eat? 
A: Kathy’s red beans and rice, with mirliton pie for dessert 
Q: How was your 2021 CrossFit Games experience? 
A: Awesome first-class experience made that way by how well the organizers treated you and how friendly all the competitors are; even the Elite individuals were happy to take time to sit and talk with you. The other high point was seeing the drive and talent of the athletes in the Adaptive Division 

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CrossFit Level 2 Certification

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Britney Cupples

Coach

Athletic and Education Background

–Education

Bachelor’s Degree in Elementary Education from LSU with a Minor in Psychology 

–Athletic
Played volleyball, softball, and basketball my entire life. I also played travel volleyball for Blue Crab. I started coaching travel ball my senior year in high school, and when I started teaching in 2014 I also started coaching high school sports. Sports and athletics have always been a HUGE part of my life so CrossFit was a no brainer. 

Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 9 years
Q: Favorite CrossFit movement?
A: Double unders and overhead squats 
Q: Least favorite CrossFit movement?
A: Box jumps and toes to bar 
Q: Favorite memory you have while doing CrossFit?
A: I. made it to the top 5 in a competition and part of the final workout was to pull an F250 truck across the floor!….oh and also meeting my husband Marshall of course lol
Q: What is your day job?
A: Algebra I teacher at Belle Chasse High School and assistant volleyball coach 
Q: Favorite food?
A: Roast, rice, and gravy! Yum!

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Level 1 CrossFit Trainer 

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Kailyn (KK) Blount

Coach

Athletic and Education Background

–Education 

Bachelor’s of Business Administration in Finance (University of Louisiana at Lafayette)
Bachelor’s of Liberal Arts in Child and Family Studies (ULL)
–Athletic
I was a competitive Cheerleader in High School and have been a Competitive Dancer and Dance Choreographer for over 15 years. I started Crossfit in 2012, coached 3+ years, and competed in multiple local competitions. 

Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 9 years
Q: Favorite CrossFit movement?
A: Hang cleans 
Q: Least favorite CrossFit movement?
A: Deadlifts and thrusters 
Q: Favorite memory you have while doing CrossFit?
A: Meeting my husband Timothy! Of course! And maybe hitting those PR’s haha
Q: What is your day job?
A: Teacher at Belle Chasse High School
Q: Favorite song of all time
A: I wanna dance with somebody

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Level 1 CrossFit Trainer

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Jeremy Wells

Owner/Coach

Athletic and Education Background

–Education 

I have taken Crossfit L2, Sports Nutrition, and Personal Training courses which have all helped me in my 12+ years of experience as a Coach. 
–Athletic
I played 4 years of varsity High School Football, 1 year of Junior College Football, participated in track, and am a State Champion Powerlifter.
Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 12 years
Q: Favorite CrossFit movement?
A: Double Unders
Q: Least favorite CrossFit movement?
A: Bike
Q: Favorite Memory you have while doing Crossfit?  
A: Helping my friend Ryan, who is visually impaired, complete his first Crossfit competition!
Q: Favorite music to workout to?
A: A mis of rock and rap
Q: Favorite thing to eat?
A: Steak

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Owner, Level 2 Crossfit Trainer,
Manager of Operations

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Erin Dixon

COACH

Athletic and Education Background

–Education 

Bachelor’s Degree in Clinical Kinesiology from Louisiana Tech University

Doctorate in Physical Therapy from Louisiana Health Sciences Center Shreveport 
–Athletic 
I trained and competed in Brazilian Jiu Jitsu. I had always been interested in trying CrossFit since I was already doing bodyweight conditioning workouts. I went through a fundamentals class and was hooked after that! 

Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: About 9 years
Q: Favorite CrossFit movement?
A: Toes to Bar!
Q: Least favorite CrossFit movement?
A: Thrusters (yuck)
Q: Favorite music to workout to?
A: Something high energy to pump me up (special shout out to the Big Bootie Mixes)
Q: What is your day job?
A: I’m a Physical Therapist that specializes in a fitness forward approach to treatment
Q: Favorite thing to eat?
A: Pepperoni pizza

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PT, DPT
Board Certified Orthopedic Physical Therapist
Owner, Apex Physical Therapy, LLC
Co-Owner, Crescent City Community Fitness

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Lindsey Dixon

COACH

Athletic and Education Background

–Education

Bachelor’s Degree in Business Administration from the University of New Orleans

Master’s Degree in Business Administration from the University of New Orleans 

Juris Doctorate from Loyola University New Orleans 
–Athletic
I have played a variety of sports my entire life so CrossFit was the perfect way for me to stay fit and active as an adult. 

Q&A With Your Coach!
Q: How long have you been doing CrossFit?
A: 6 Years 
Q: Favorite CrossFit movement?
A: A burpee! Haha I’m a weirdo
Q: Least favorite CrossFit movement?
A: Push-Ups….yuck
Q: Favorite music to listen to when working out?
A: I like to listen to rock music to get the blood pumping ☺
Q: What is your day job?
A: I’m a lawyer by day, fitness fanatic by night 
Q: Favorite food?
A: I love pizza!!!

CERTIFICATIONS

Owner, Level 2 CrossFit Trainer, USAW Level 1 Weightlifting Coach

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