Mon - Oct 05, 2015 : CrossFit is Hard!

CrossFit is Hard.

CrossFit done correctly, is even harder.

But what makes CrossFit hard and why is it that the more “correctly” you do it, the more it challenges you? If “better” means “more difficult” than how is it better?

In truth, it’s about your standards. Your coach’s standards. Your gym’s standards. At Hurricane, our standards are high. Our coaches don’t accept mediocrity and our culture demands an unending desire to improve one’s self.

Striving to achieve high standards is, by nature, going to be more difficult than settling for lower standards. So what “high standards” do we have at Hurricane?

Movement Integrity –
As a member of Hurricane, you are going to be coached. You are going to be shown how to improve and how to continually get better. Lucky for you, our coaches are really good at this 😉 We are not content with just an “Air Squat” — we want you to achieve the “most beautiful Air Squat your body allows” because it is safest and most functional. It may take some time to get you there, but the need of your discipline and patience in developing better movement is one of the things that MAKE CrossFit HARD!

Ultimately, how much you improve your movement relies on how willing you are to make CrossFit hard.

But it doesn’t stop there…

Mental Toughness (i.e. Trusting Yourself and the Coaches) –
As a member of Hurricane, you are going to be encouraged to push your limits and achieve things you never thought you’d be able to do. For much of the Coaching staff, this is one of the most exciting things we are able to witness on a daily basis. It’s the reward that we strive for because we know how much those “wins” mean to YOU and we are proud to be with you on that journey.

However, sometimes in the moments leading up to that success, we also witness fear. We witness self-doubt. We witness denial and a lack of trust. Of course, these are things manifested in your head (internal stimulus) that prevent you from achieving things you want (external reward).

“The greatest adaptation of CrossFit takes place between the ears.” – Greg Glassman, CEO/Founder of CrossFit

Doing CrossFit correctly requires athletes to experience fear, self-doubt, denial, and lack of trust (with themselves and coaches). It also requires that, in time, they OVERCOME those emotions. Sometimes this takes longer than improving your movement! Doing this MAKES CrossFit HARD!

Again, I have to brag about our coaching staff at Hurricane. These coaches ALWAYS have your best interests at heart…we want nothing but success for our athletes. I understand that the trust takes time to develop, but we ask that you give us a chance (that’s how we see it when you sign-up for a membership here). If our coaches are trying something new with you, or pushing you outside of your comfort zone, understand that it is because you are physically ready for it and we are trying to train your mentality about it. Fight the fear…have courage.

But now I have to ask you, the members of our community: Do you even want us to strive for high standards? Are our standards “too high”? Are they at the expense of something more important?

And if so, what would that be?

In the end, the Hurricane community is about CrossFit…about improving your quality of life – physically and mentally.

In the end, CrossFit is work. Hard work.

But I don’t think you’d have it any other way.

800m Run
Immediately into
3 Rounds
10 KTE
10 Burpees
10 Goblet Squats

1 Mile Run
Immediately into
3 Rounds
12 TTB
12 Burpees
12 Golblet Squats (55/35)

CrossFit +:
Squat Snatch
3x1 85%

Row 1K
30 DL(225/155)
50 Pull-Ups

Midline Accessory Work
3 Rounds NOT for time
30 Hip Extensions

Fri - Oct 02, 2015 : WOD & WINE TONIGHT!!!!

Just a reminder WOD & WINE is tonight at 7pm. Please bring your favorite wine to share and/or food ! Catina Couture will be here and will have special clothes for the event. Food will be provided and please have a designated driver!

12 min AMRAP
10 WB
50ft. Lunge

15min AMRAP
15 WB
50ft. OH Lunge (45/25)

CrossFit +
1. Snatch:
EMOMx10: 1 Snatch, 85-95%

2. Clean & Jerk
Every 2 Minutes x 10 rounds: 1 Clean and Jerk, 85-90%

3 Rounds:
30 HPC, 95/65
30 Box Jumps, 24/20

4. Rowing
50-40-30-20-10-20-30-40-50 Calorie Row, equal work:rest

5. Posterior Accessory Work
3×5 Glute Ham Raises
2×10 Single Leg RDL
1×30 Reverse Hypers or Banded Good mornings
60 Glute Bridges

Thu - Oct 01, 2015 : OH SNAP

Same as CF

3x1min Weighted Plank
50 Strict Pull-Ups
*every time you drop run 200m

CrossFit +:
Rest Day
30min Easy Cardio

Wed - Sep 30, 2015 : Snatch Program

Snatch Tech.
7 Rounds
7 thrusters
7 push-ups

Top-to-Bottom Snatch: 30%,40%,50% (2 sets at each weight)
10 Rounds
10 thrusters (95/65)
10 ring push-ups

3×3 Front Squats work up to heavy 3

6 Muscle ups
5 Thrusters, 165/115
5 Deficit HSPU 6/3″
5 Cleans, 165/115
5 Bar Muscle ups
5 Jerks, 165/115
5 Pistols (5/side)
5 KBS, 2/1.5
100′ HS Walk

Mid-line Accessory Work
Accumulate 3 minutes in a L-sit.

Tue - Sep 29, 2015 : Lets go for a run

400m Run
30 Sit-Ups
30 DL
20 Sit-Ups
20 DL
400m Run
10 Sit-ups
10 DL

800m Run
50 Sit-Ups
50 DL (135/95)
800m Run
35 Sit-Ups
35 DL (135/95)
800m Run
20 Sit-Ups
20 DL (135/95)

1. Lower Body Pull
A. 10 Dead Lifts
B. 6 Single Leg RDL, each side
C. 5 Dead Lifts
D. 6 Single Leg RDL, each side
E. 10 Dead Lifts
F. 6 Single Leg RDL, each side

2. Odd Object Conditioning
3 RFT:
200m plate run 45/25
5 Big Tire Flips
Rest 2 mins between rounds

3.100 Rep Benchmark
100 Burpees to 6″ Target

4. Conditioning
5 RFT:
10 1-arm DB Snatch, 70/50
20 Cal Row

5.Track Session
6×6 Hurdle Hops
6x100m Sprints, rest as needed
3x200m Sprints, rest as needed

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