CrossfitWOD

Thu - Oct 23, 2014 : Technique Technique Technique
Tatum-snatch-hookgrip

*THERE WILL BE NO 5 P.M. CLASS TOM. DUE TO THE HALLOWEEN WOD!
On-Ramp:
Power Snatch Tech.
*THEN*
10 P.S.
100 Jump Rope
8 P.S.
100 Jump Rope
6 P.S.
100 Jump Rope
4 P.S.

CrossFit:
6min EMOM 4 P.S.
*THEN*
15 Power Snatches (95/65)
100 D.U.
12 P.S. (115/80)
100 D.U.
9 P.S. (135/95)
100 D.U.
6 P.S. (155/105)

CrossFit+:
Max UB WB
Rest 3 min
Run 1 mile for time
Rest 5 min
20 Cal Row
5 Squat Cleans 65% max
10 Pull Ups
20 Cal Row
15 HSPU
20 Cal. Row
20 KBS (70/55)

Strength:
pwr sn+ohs 50% 3+3, 2+2
75% 1+3
80% 1+2, 1+2, 1+2

fs+jerk
take %off jerk 50% 2+2
70% 3+1
80% 3+1, 3+1
85% 2+1

Bench: 5@40%,5@50%,3@60%,3@70%,3@80%,3+@90%

Wed - Oct 22, 2014 : Benchmark Wednesday!
5fdfdf2c4bf4d77e9c3ae4da45909e8b

On-Ramp:
1/2 ANGIE
50 Pull-Ups
50 Push-Ups
50 Sit-Ups
50 Squats

CrossFit:
"ANGIE"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

CrossFit +:

Strength:
DL:5@40%,5@50%,3@60%,3@70%,3@80%,3+@90%

Tue - Oct 21, 2014 : Get up that rope
Annie-rope-climb

On-Ramp:
Rope Climb Tech.
*THEN*
8min AMRAP
8 Thrusters (95/65)
8 TTB

CrossFit:
Rope Climb Tech.
*THEN*
10 min AMRAP
10 Thrusters (95/65)
10 TTB

CrossFit +:
12min EMOM
ODD: 2 chin over bar
2 chest 2 bar
2 chin over high bar

EVEN: 6 HSPU

2 Rounds
Row 1000m Easy
30 Box Jumps
Run 800m Easy
10 pistols each leg

Strength:
clean and jerk 50% 2x2
60%1x1
70% 1x1
80% 3x1
85% 2x1

clean pll 100% 2x2
105% 1x2

Press: 5@40%,5@50%,3@60%,3@70%,3@80%,3+@90%

Mon - Oct 20, 2014 : Your Mental Game
Tough-brain-300x253

Here at Hurricane CrossFit, we do a lot of talking about mobility, strength, conditioning, nutrition, and how all these factors (and more) will mold you into the best athlete you can be. Something we need to focus on more is YOUR MENTAL GAME…

It has been commonly said that sports are “80% Mental and 20% Physical” and I believe this to be true. CrossFit is no different. You will see greater success if you spend time fine tuning your mental game. Here are examples of 3 things an athletes has told me in the last week (no names will be used to protect your identity ☺ )
• “I’m going to suck at this”
• “This is too heavy” (said mid lift)
• “I’ve always been horrible at running so I will never be good at it”
In each of these examples, the athlete is not ready to perform successfully. Their brain is behind their body. Here are my suggestions for improving your mental game. Give them a try one day and see if you notice a positive difference.

End with a Positive:
Any time you think a thought or say something out loud, end with what you WANT to accomplish. Hearing what you want to do, instead of what you don’t want to do, will solidify the positive outcome in your brain.
Ie) Don’t miss this last snatch. All your brain just heard is “MISS SNATCH.” The easy fix is “Make this last snatch.”
- Don’t stop -→ Keep moving
- Don’t round your back → Lock in your back

Visualization:
Try this drill before your next workout.
1. Close your eyes and feel yourself going through a successful rep, like an inbody experience of the rep
2. Keep your eyes closed and see yourself doing the same successful movement as a spectator
3. Open your eyes and visualize the rep going right
4. Complete the task

Visualizing-Gymnast

Goal Setting:
You need 3 different types of goals: short, medium, and long term goals. What will you do to be successful today, this month, this year? Maybe we are talking about handstand walking. Your short term goal is to hold a handstand on the wall for 1 minute. Your medium goal is to kick up into a free-standing handstand within 2 months. By 6 months, the goal is to walk 10 feet on your hands. WRITING down these goals will keep you accountable. Better yet, share them with a coach or a friend. I love hearing people’s goals, it shows me that they are serious about making a positive change. They have thought about it, made a plan, and are taking action.
MAKE ONE GOAL FOR THE WORKOUT TODAY, WRITE IT DOWN, AND TRY TO ACCOMPLISH IT

On-Ramp:
Front Squat Tech.
*THEN*
5 Rounds
3 DL
2 Power Cleans
1 Front Squat
5 HSPU

CrossFit:
5x5 F.S.
*THEN*
5 Rounds
3 DL (185/125)
2 Power Cleans
1 Front Squats
10 HSPU

CrossFit +:
CLASS WOD

Strength:
"WEEK 9"
snatch 50% 1x3
60% 1x2
70% 1x1
80% 3x1
85% 3x1

sn pull 100% 2x2
105% 1x2

Back Squat: 5@40%,5@50%,3@60%,3@70%,3@80%,3+@90%

Fri - Oct 17, 2014 : Finally Friday!

On-Ramp:
Snatch Tech.
*THEN*
400m Run
30 Power Snatches
20 Burpees

CrossFit:
10min EMOM
3 Power Snatches
*THEN*
800m Run
50 Power Snatches (75/55)
30 Bar over burpees

CrossFit +:
-accumulate 3 min in free standing HS
*use pull up rack for balance
-accumulate 1 min in a pistol on each leg

15 Rounds
1 MU
30 DU
-Rest
5 Squat Clean Thrusters (185/125)
400m Run
5 C&J
400m Run
5 Front Rack Lunges
400m Run
20 Burpees over the bar

Strength:
snatch 80% 1x1
85% 2x1
90% 2x1
95% 1x1

cln&jrk 80% 1x2
85% 2x1
90% 2x1
95%1x1

F.S.:5@40%,5@50%,5@60%,5@65%,5@75%,5+@85%

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