 Get Ready for MORE Burpees today! The Open is Here! Woohooo! Not only is it #foodiefriday but it's the first day of the 2024 CrossFit Open! YES! The biggest and most fun time to be a CrossFitter has arrived! We are doing the Open workout in all of our classes today. Be ready to be judged and have a good time! Last Friday I shared the CrossFit Open Nutrition Guide. Today I'm sharing a recipe that works great for pre-, post-WOD or an easy lunch or dinner. Check out the video below for steak & cream cheese cabbage wraps.
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Will we see wall walks again this year in the Open?
​CrossFit Open Starts NOW!
The Open brings out the best of us and we love seeing everyone do their best. We've seen people get their first pul-ups, muscle-ups, heaviest lifts, etc. Certainly this Open will be no different.
Regardless of fitness level or ability, you can participate in the biggest fitness competition in history. Each week of the Open, choose from three variations of the released test as prescribed, scaled, or foundations. You can finish the Open with any combination of the test variations based on your current ability. Scaled or foundations versions might be best one week, while the Rx'd version might be more your speed the next. We have our own in-house competition with our Intramural Open. Are you on Team DC or Team Marvel? Click here to find out. The Intramural Open is a FREE team event in which we compete against each other. We support, encourage, count reps and help our teammates do fantastic things. You can earn valuable pre-season points NOW for your team. You earn points for your team as follows. Pre Season Points 1. Teams are given 1 point for every athlete who officially signs up for The Open. 2. Teams are given 5 points for every athlete who officially completes the Judges Course. Competition Points 1. Teams are given 2 points for every athlete who completes a given Open workout 2. Teams are given 2 points for every athlete who PRs or does something as Rx'd (including scaled Rx'd) for the first time, e.g. first toes to bar, pull-ups, double unders, etc. 3. Teams are given 3 points for every athlete who finishes among the top 3 women or top 3 men in the gym per workout (Rx'd, Scaled, Age groups, Foundations ). 6. Teams are given 5 points if they win the Spirit of the Open award on any given week (this is determined by the coaches so be ready to nominate an athlete each week) You can earn up to 6 pre-season points for your team NOW through Monday, March 1st! Often times the teams with the most pre-season points gets out ahead and stays there. Want to help your team via your brains not brawn? Take the Judges course! TEAM DC: 15 Points TEAM MARVEL: 8 points Here's your hint from Dave Castro for 24.1. What do you think it means?
Here's what Dave has to say about this hint.
 Get ready to lunge with the barbell today! Spring Cleaning 30 Day Check-ListI know it feels like winter still has us in her grips, but SPRING is only 3 weeks away! For many of us, spring heralds a big cleaning up and clearing out of all the spaces. Sometimes, this job can be overwhelming and I often find myself standing in the middle of a room wondering what I should tackle first. That's why I love, love, love this 30 days of spring cleaning check-list from Commit30. You might recall that I started using a Commit30 journal this year as part of my 2023 goal to be more organized. What I love about this journal is that it makes space to commit to a new habit each month (thus the name, Commit30.) Each month since January, I have been sharing a new 30 day check-list or challenge (if you're into that kind of thing) so that you can join me on my healthy habits journey. January we set SMART goals and intentions for the new year. February we committed to 30 days of showing your love and gratitude. This month we are going to clean up and clear out! Let me know if you plan to do a big spring cleaning or if you have a favorite check-list you use. 
Are you ready for The Open? The fun starts Friday!
 Last Year Team North won the Intramural Open despite trailing Team South by 16 Pre Season points. Open the Door of Your Transformationll year I have been sharing tools, tips, techniques and strategies to help you create your own #tranformationtuesday story. This week, with The Open starting on Friday, I'm sharing an excellent competition prep guide from Working Against Gravity. Working Against Gravity is a nutrition coaching service that works with top level CrossFit athletes and everyday CrossFitters like you and me. They have created this valuable competition guide that will help you get your nutrition dialed in for The Open, tips on staying injury free during the 3 week competition season, creating a winning mindset, and how to approach each week of The Open. The guide is also useful for one day competitions like Festivus Games in April, Tactical Games, Spartan Race, and or the GORUCK evens in June. Even if you're not into doing a fitness competition this year, you'll find the guide helpful in mastering your nutrition. Check it out below and be sure to download it so you can refer back to it throughout the year. Let's get read for The Open!
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