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Have you signed up for the Reebok CrossFit Open Yet? We will be validating scores on Saturdays during the 5 weeks of the open, usually starting at 11 am. We will run groups through in heats until everyone goes. The cost for having CrossFit NOLA validate your score during the open will be $10 per workout (discounts apply for Rx and Rx+ members), or $20 if you are not a member of CrossFit NOLA These people have and have joined Team CrossFit NOLA: Jeff Germond Aaron Hyatt Andrea Germond Ashley Millet Bradley Raines Brandon Ecker Eric McDonald JT Heffernan Josh Paulus Kelsey Moran Liz Carrier Mollie Pate Nick Dondzilla Rae Shih Shephen Crim These people have signed up but have not joined the team yet: Ben Dichiara Demian Reed Jackson Wiggins Joel Flachsbart Marc Smith Philip Claverie Scott Austin Monday Warm Up: 3 rounds Row 200m , then Roll out or use lacrosse ball for 1 minute Each Row, get faster. Pay attention to your row pace. THEN: 3 minutes Double Under Flights THEN: 1 minute on, 1 minute off for 3 rounds Max Russian KB swings. Try to hold reps per round. Strength: Back Squat 5-5-5 Hold same weight for each set. If last week was successful, add 5 to 10 lbs. WOD: 2011 Sectional Wod 11.3 5 minute AMRAP Squat Clean and Jerk 165lb/110lb Post Wod: Optional 3 rounds 10 GHR 10 GHD This is one of last year's videos of the open, Melissa and Skye T fought through this workout and both set a new 1RM, it is one of our favorite videos and most exciting days at the gym.
Eric
2/12/2012 09:42:05 am
Hey just an FYI ... If you think the open is "too intense" or "too advanced" for you, that's all the more reason you should sign up! It may be a challenge but you should definitely give it a try and give it your all!! And hey .. You may surprise yourself, or get a new movement, or achieve a PR along the way!
Ben D
2/13/2012 04:04:39 am
I thought I affiliated with NOLA Coach Pate. Where is the affiliation option?
BenD
2/13/2012 04:07:28 am
Nevermind coach. I found the Team! Comments are closed.
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