CrossfitWOD

Mon - Nov 24, 2014 : Getting Stronger!
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On-Ramp:
Squat Tech.
*THEN*
4 Rounds
10 KB FS
10 KB Push Press
10 KB Thrusters

CrossFit:
Wendler Squats
5 Reps @ 40% & 50%
3 Reps @ 60%,70%,80%
3+ Reps @ 90%
*THEN*
4 Rounds
10 KB F.S. (55/35)
10 KB Push Press
10 KB Thrusters

CrossFit+:

Strength:
We will start a new cycle after this week. I didn't want to start a new cycle the week of Thanksgiving.

Fri - Nov 21, 2014 : Black Friday Special!!!!!!!
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Need to buy a friend, family member or co-worker an awesome gift for Christmas and you just can't think of anything? Well look no further! Hurricane CrossFit is having a Black Friday special!!!! From 9-11 a.m. come in and buy a 20 for $20 punch card. For just $20 they will get 20 coaching sessions! Don't have time to come in on Black Friday? That's ok! From Dec. 1st-6th you can get a 20 for $30 punch card and from Dec. 8th-13th you can get a 20 for $40 gift card. You don't want to miss out on this amazing deal!!!!!

On-Ramp:
Press Tech.
*THEN*
7 Rounds
30 Jump Rope
10 Burpees

CrossFit:
Wendler Strict Press
5 reps @ 40% & 50%
3 reps @ 60%
5 reps @ 65% & 75%
5+ reps @ 85%
*THEN*
10 Rounds
30 DU
10 Burpees

Thu - Nov 20, 2014 : Interval work!
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Follow us on Instagram @HurricaneCrossFit!

On-Ramp:
MU Practice
*THEN*
Every 5 min for 3 Rounds
400m Run
15 STO
15 KTE

CrossFit:
MU Practice
*THEN*
Every 5min for 4 Rounds
400m Run
15 STOH (95/65)
15 TTB

Wed - Nov 19, 2014 : Benchmark Wednesday!
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Congratulations to all our athletes who competed at the Ragin Games! You guys showed heart and courage against some of the best athletes from around the area.
Mens Intermediate
Byron Travis- 16th out of 52
Chevie O'Quain- 21st out of 52

Mens Rx
Jacob Theriot- 4th out of 68

Mens Masters
Vincent Soliz- 9th out of 27

Womens Intermediate
Melinda Chaumont-13th out of 52
Kelsey Brown- 18th our of 52

Womens Rx
Katherine Prevost- 9th out of 27

Womens Masters
Shellie Guidry- T-1st out of 9

On-Ramp:
DL Tech.
*THEN*
15-12-9
Squat Clean
Dips

CrossFit:
WENDLER DL
5 reps @ 40% & 50%
3 reps @ 60%
5 reps @ 65% & 75%
5+ reps @ 85%
*THEN*
"ELIZABETH"
21-15-9
Squat Cleans (135/95)
Ring Dips

CrossFit +:

Tue - Nov 18, 2014 : You need to set goals!!!!
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In all areas of life we need to set goals. Work, life, relationship, fitness, and school are a few areas that can use goal setting. But what are goals? How do we set them up for success? What is a good approach to setting them??

Let’s be honest about goals, though. If your reason to come to the box is to have fun and get a sweat in…that’s cool…I’m down with that, but there could even be a goal within that. Maybe you only come to our gym twice a week — we could then set a goal to come in three times a week! There is always something to make progress at!

Defining the word “goal” will help us with an understanding of how to tackle it. The Oxford Dictionary defines a goal as “The object of a person’s ambition or effort; an aim or desired result.”

What do I want to achieve? What am I putting all this effort in for?

I would have to say that the two biggest downfalls I see in goal setting are:

1) Setting unrealistic goals
2) Being impatient and not following the plan until the end.

Anyone can write anything on a piece of paper and call it a goal. Without a realistic and honest approach you might as well write it down on paper and throw it in the fire! Let’s talk about approaching the goals in a step-by-step process:

1) It must be specific! I will use the following goal through each example and show you how to make it a better, more success driven goal. “I’m going to lose 50lbs in a month.” This is a vague goal with an unrealistic time frame. From this one vague goal I can make 3 specific goals:

a. I’m going to eat clean 6 out of 7 days.
b. I’m going to go to HCF 4 days a week.
c. I’m going to have an accountability partner (to be discussed later)

Now that is starting to look more like a successful plan!

2) There must be short-term, mid-term, and long-term goals. This is crucial to success. You must see progress to stay motivated. Depending on the length of time that you have set for yourself the 3/6/9 approach seems to work very well. It can be 3/6/9 weeks. It can be 3/6/9 months culminating with a year goal. It can be a combo of these. We have stated we are going to eat clean 6 out of 7 days. This is a good weekly goal with a built-in cheat. You can use this to survive the holiday season, which we will say is three months long. With the cheat day you can put that in any day of the week. If you know you are going to go BIG on Thanksgiving with the family, then use that as the cheat day. So you have a weekly goal that you will meet for three months. You have a weekly gym goal to make for the next three months.

3) Accountability is very important to keeping a goal. Yes, I stated this goal is for you, but having a person or a gym full of people you can talk to and lean on for help in the hard times is always good. If someone else has a similar goal it is best to team up with them. Two people working together are a great recipe for success.

4) Re-evaluate every month or two. Let’s say you are cruising along with your goals and BAM, the flu hits, and hits hard. After the two weeks you will loose from being in bed and trying to recover, there will be a readdressing of the goals. When you’re sick you need to do what you can to just get better. Your diet might have changed; you might not workout for a while. This is OK, life happens. Just look at the time frame and make a little adjustment.

5) Journal, JOURNAL, JOURNAL. There is a reason we have benchmark Wednesday! The more detailed the notes the better chance of success. How did you eat that day, how do you feel, how much sleep, are you dehydrated? All these things come into play with a workout and how you feel. My journal is pretty detailed down to how each set of lifting felt, and what my splits were on a 21/15/9. I want to know what I can improve on. Same goes for diet. If I tried something new in the diet, say some bell peppers for breakfast, I want to note that. If there’s a day I had bad stomach cramps and the workout was uncomfortable, I need to look at the journal and see what changed. I know from experience that peppers and me don’t get along, it messed me up for about two weeks and until I started looking at what days I felt bad and what changed. It was peppers of the nightshade family that don’t like me. Now I know and avoid them.

Success is right around the corner if you take the steps to set yourself up for it. Be honest, set specific achievable goals, be accountable, journal, and re-address every so often. This path will be hard and challenging, but in the end totally worth it!! We as coaches love to see you succeed in our gym and in life. If you have any questions about goal setting please feel free to ask.

On-Ramp:
Snatch Tech.
*THEN*
400m Run
50 KBS
25 HSPU

CrossFit:
6min EMOM
Top-to-Bottom Snatch
*THEN*
800m Run
75 KBS (70/55)
25 HSPU

CrossFit +:

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