Many of you know that the CrossFit Games season is coming up. It actually starts in a little over a month. People are starting to sign up for teams, and we wanted to advise you guys of the rules. The rulebook states that you should join the team of the gym where you train more than 50% of the days of the week. This means that if you workout at CrossFit NOLA 3 days per week and CrossFit NOLA 504 2 days per week, you should join the CrossFit NOLA team. We should have all team pages active very shortly (CrossFit NOLA, CrossFit NOLA 504, and CrossFit NOLA Downtown), if they are not already.
During the weeks of the open, we will be running judged Open workouts on Saturdays at 11 am, like we did last year. And, since we love you guys, and because we want you to compete, if you sign up for the open and come to the Saturday Open heats, we will judge your workout for free! Last year this was a huge donation of time by our coaches and staff and we had the largest open participation ever. Coordinating an alternate time for judging/validation will have an additional charge, as it will keep us super busy for the 5 weeks of the open.
If you are thinking about competing this year, go ahead and sign up, it costs $20 and (like a lot of the stuff we do) it might change your life. Last year, we convinced Ivy M to compete in the open, and she literally PR'd on something every single week. It was an awesome experience and you should be a part of it. If you are on the fence, or not sure if you are ready, talk to a coach about it, we can advise you what movements and weights were done last year, and give you some solid advice. As we have said before, you need to give yourself a goal. This is a perfect opportunity to help keep you accountable for the next 5 weeks! WE HIGHLY RECOMMEND THAT YOU SIGN UP FOR THE OPEN!
Warm up:2 rounds of 1 length/25m each
Lunging Samson stretch
12 min EMOM
Even - :30 sec Lunge (weight optional: 35/25lb DB or KB each hand)
Odd - :30 sec Mandatory DU practice (no subbing singles)
800m Run, immediately followed by
Russian KB Swings 2/1.5 pood
Box Jumps 24/20in
504-861-0610 (call or text)
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Sites We Visit
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog