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Tuesday Warm Up: 6 min AMRAP: :30 Double Under Practice 10 Banded Good Mornings 5 High Hang Barbell Muscle or Power Cleans Strength/Skill: High Hang Power Clean 3 UB reps + 3 Seated Box Jumps every 2:00 x5 WOD: 8 min AMRAP: 10 Deadlifts (225/155) 30 Double Unders (scale to 15 Lateral Bar Hops) 
1. How many times have you done the open?
I have been doing the open since 2010, before the open was an online competition! For my first open, I went to Austin, Texas with Coach Jeff and Coach Brandon and we all competed together. So, I guess I have competed for the last 6 years! 2. What is the most fun open workout you have ever done? I tend to be better at longer endurance based workouts. There was a 20 minute amrap of 5 Power Cleans, 10 Toes to Bar and 15 Wallballs that I placed 4th in the region on...It might have actually been more fun when the workout was over haha There was another workout that was a 7 minute amrap of burpees for max reps. That one was cool because you didn't have to think too much about it...you just had to move through it! 3. What are your goals for this year’s open? My goal this year is to qualify for the 2016 CrossFit Games as a Master Athlete. I'd like to try to place within the top 30 women in the world in my age group during the 5 week open to have a chance at qualifying for the games this year. I had two shoulder surgeries two years ago, so I have spent the last two years rehabbing and trying to make strength gains, so I'm ready to give this my best shot!! 4. How do you balance your schedule between the philharmonic and running the gym in order to perform during the open? I make a lot of lists!! My training can take up to 3 hours a day. I have a monthly calendar, and each week I write in my training schedule so I'm sure I am getting all my work in. My schedule varies week to week depending on what type of concert the symphony has. My coaching schedule stays consistent, so that helps. We also have great coaches that help out on the management side, and a few people have taken some of my classes for the month to help reduce some of the load! For the open, I've given myself the opportunity to do each workout on Friday and a re-do on Monday. 5. Why do you think that CrossFit NOLA members should do the open? The open is a lot of fun! Every Friday night from 5-7 we will be getting all the members together to do the open together at Mid-City. I've heard some people say that they just started CrossFit and don't think they are ready, but ANYONE has the ability to participate! Everyone that does the open will have a scaling option. Regardless if you are a serious competitor or a member just out of fundamentals, you have a community that supports you and will be cheering for you to do your best! 6. Do you have any specific memories about members setting prs, doing things they didn’t think they could do, etc.? Every week of every year of the open, I remember someone doing something they had never done before! Several people doing their first chest to bar pullup, people hitting a max snatch or clean and jerk, squatting below parallel for the first time, doing their first toes to bar, or having it be their first "competition" they have ever participated in! 7. What advice would you give to members doing their first open? Just go into it with the purpose of having a good time. If you are someone who is just now hearing about the open, or who is still a little timid about signing up, talk to any coach, and they can help! The first open workout announcement is this Thursday night, and we would like to get as many of our CrossFit Nola members to sign up as possible! It's a great community event and you never know what you are capable of until you try. Monday Warm Up: 6 min AMRAP: 10 Banded Lunge Steps/leg 10 Scap Pull-ups 10 Inchworms Strength/Skill: Single Arm Dumbbell Row on bench with 1 count pause at top 6-8/arm Rest 1:00 between arms x 4 WOD: 21-15-9 Front Squat (135/95) Burpee Pull-up Scale up to 7-5-3 Burpee/Muscle Up  Saturday Warm Up: Row 200m at tough effort Rest 1:00 x 4 Strength/Skill: Weighted Sit-up 10 reps x 5 Rest 1:00 WOD: Teams of 2: :30 P1 works/:30 P2 works 1 minute Burpees 1 minute Double Unders 1 minute Thrusters (75/55) x 5 Rounds  Friday Warm Up: 2 Rounds: 200m Run 1 length Walking Groiner 1 length Inch Worm w/ Push-up Strength/Skill: A1. Back squat: 5 reps Rest :30 A2. Seated DB press: 8 reps Rest 2:00 x 4 sets WOD: 20 minute AMRAP: 1k Row 50 Wall Balls 25 Power Cleans (95/65)  Thursday Warm Up: 7 minute AMRAP: 10 Scap Pull-ups 10 Banded Side Step/leg 10 Kipping Swings 10 Moderate Russian KBS Strength/Skill: 5 Single Arm DB Torso Row/arm + 10 Seated Banded Row x 4 sets Rest 2:00 b/w sets WOD: 4 Rounds for Time: 5 Muscle Ups, 15 Box Jumps (24/20”)  Wednesday Warm Up: 3 Rounds: 10 Toe Touch Squats 10 Push Press (empty bar) 10 Jump and Touch to Target (6-12" out of reach) Strength/Skill: Clean and Jerk Build to a 1RM in 12 minutes WOD: 10 minute AMRAP: 10 DB Snatch (5/arm, 50/35#) 10 Goblet Squats (same DB) 10 HR Push-ups  Tuesday Warm Up: 3 Rounds: :30 Double Under Practice 10 Scap Push-ups 10 Kipping Swings 10 Air Squats Extra Mobility WOD: 8 minute AMRAP: 200m Run 20 No Push-up Burpees 20 Abmat Sit-ups Rest 4:00 x 3 *Pick up where you left off in the last round  Monday Warm Up: 7 minute AMRAP: 150m Row 10 Banded Good Mornings 10 Lateral Line Hops Strength/Skill: Alternating exercises on the :90, 4 sets of each: 6-8 RDL 5 High Box Jumps WOD: 3 Rounds for Time: 350m Row 15 KBS (32/24kg)  |
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