CrossfitWOD

Fri - Oct 31, 2014 :
Filthy-50

On-Ramp:
1/2 Filthy Fifty

CrossFit:
"Filthy Fifty"
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/25)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (45/35)
50 Back extensions
50 Wall ball shots, (20/16)
50 Burpees
50 Double unders

CrossFit +:
8 min AMRAP
15 WB
7 CTB
Rest 4 min
5 min ARMAP
15 KBS (70/55)
8 Box Jump Overs (24/20)
Rest 4 min
3 min AMRAP
15 DL (165/115)
5 Burpee Over Bar

Thu - Oct 30, 2014 : Lets do this!
Cf64c1724229c82146381a93143c8bad

On-Ramp:
Hang Clean Tech.
*THEN*
15-12-9
F.S.
WB
Burpees

CrossFit:
Every 2 min for 10 min
3 Hang Squat Cleans
*Increase weight each set
*THEN*
21-15-9
F.S. (135/95)
WB (20/14)
Bar Over Burpees

CrossFit +:
6 Rounds
10 DB Snatches
*Alternate
100m Run

Rest

10 MU for time

Strength:
pwr sn+ohs 55% 3+3 2+2
80% 1+3
82% 1+2 1+2 1+2

fs+jerk
take %off jerk 55% 2+2
75% 3+1
80% 3+1 3+1
85% 2+1

Bench: 5@40%, 5@50%,3@60%, 5@75%, 3@85%, 1+@95%

Wed - Oct 29, 2014 : Benchmark Wednesday!
Erin-th

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

On-Ramp:
5 Rounds
10 DB Split Clean
10 Pull-Ups

CrossFit:
"Erin"
5 Rounds
15 Dumbbells split clean (40/25)
21 Pull-ups

CrossFit +:
Class WOD

Strength:
DL:5@40%, 5@50%,3@60%, 5@75%, 3@85%, 1+@95%

Tue - Oct 28, 2014 : Time for some Pulls

On-Ramp:
DL Tech
*THEN*
10 min AMRAP
2 DL
2 Box Jumps
4 DL
4 Box Jumps
etc.

CrossFit:
5x5 DL
*THEN*
10min AMRAP
3 DL (225/155)
3 Box Jumps (24/20)
6 DL
6 Box Jumps
etc.

CrossFit +:
10s:20s:30s Holds
-Head Stand
-H.S. Using Rack
Accumulate 20m HS Walk

Run 1 mile
Rest 3min
Run 800m
Rest 2 min
Run 400m
Rest 1 min
Run 200m

Strength:
clean and jerk 80%2x1
85%2x1
90% 2x1



clean pll 100%1x2
105%1x2

push press 5 4 3 2 1

Press:5@40%, 5@50%,3@60%, 5@75%, 3@85%, 1+@95%

Mon - Oct 27, 2014 : Don't Panic
Getotthegym

Being human, we are prone to existential crisis—i.e., the gut-wrenching thought that there is no fulfillment in our actions. But despite brief periods of emptiness, we eventually find renewed meaning and purpose. We find a way to overcome our personal trials in order to progress and grow.

Similarly, many of us experience breakdowns when it comes to our workout regime.

As much as I would like to tell you that CrossFit will always be amazing and will always provide you with the utmost satisfaction without fail (ever), there may come a time when it doesn’t.

Loss of interest or motivation is not an uncommon occurrence; I’ve personally endured similar situations a handful of times since my introduction to the sport of fitness. And while I lack the background to explain, ad nauseam, the psychological imbalances that lead to this breakdown, there are strategies you can employ to help bring your workouts back to balance.

1. Take a step back. When panic ensues, fine citizens—like you and me—seem eager to reject composure in exchange for irrationality. Rather than fall victim to this trap, briefly remove yourself from the equation. Take a day or two to step out of the gym and reassess where you are, mentally and physically. Try to pinpoint what the problem is. Sometimes the issue is simple burnout; other times, it isn’t so clear. What is certain is identifying the problem will improve your sanity in the box. And when you can define the problem, you can begin working toward a solution.

dont-panic

2. Reassess your goals. We need goals to keep us consistent, enthusiastic, and continually progressing; without them, we are merely drifting through the motions. While most of us have defined objectives, I challenge you to consider if your goals are well constructed—if they are specific, measurable, attainable, relevant, and time-sensitive (i.e., SMART). For example, if I were to ask you what your number one goal is at Hurricane CrossFit, and you tell me “I want to lift heavy things up and put them back down again,” consider delving into the details.

a. Specific: What do you want to do, why do you want to do it, what do you need to do it?
b. Measurable: How do you intend to measure your success?
c. Attainable: Is the goal realistic?
d. Relevant: Is it a worthwhile goal, and is it applicable to your current state? (e.g. If your goal is triple-unders but you have yet to succeed at double-unders, then triple unders—at this time—seem irrelevant.)
e. Time-sensitive: When do you intend to accomplish this goal? What is your time frame?

An ill-defined goal: I want to lift heavy.

A well-defined goal: I want to lift more weight. I can clean 145#, but I want to clean 155# by 31 December.

Once you have a goal established, develop a plan to achieve it. If you’re not sure how to take the first step, find one of the HCF coaches; we can help you find a means to reach the next level. You can also look toward a fellow member for support.

Defined my goals. Nothin’s gettin’ in my way!

3. Find an accountability partner. (Or wingman. Or “bro.” Or whatever terminology you use to define your platonic connection with another human being.) In terms of fitness, this person becomes your WOD/lifting partner—your voice of reason when you have that overwhelming desire to ditch on 400-meter repeats. If you make a pact with another person to accomplish X, you’re more likely to adhere to that plan and succeed at accomplishing X because the process is no longer about you. It becomes a social endeavor, and you—being a reasonable and genuine person—do not want to be the weak link in that trust. Even when every iota of your being is yearning to avoid that thruster-laden, wallball-infested WOD, you know your friend will be there and will need the same encouragement to get through that sucktastic, soul-crushing experience.

Overall, understand that we all experience moments when we wonder if it’s worth the trouble; however, do not let this initial feeling of despair overwhelm you. Approach the situation logically. Attempt to identify the problem, develop solutions and/or goals to surmount the issue, and find someone who can help encourage you to become a better you. Then you can get back to what really matters: dem gains!

On-Ramp:
4 Rounds of Tabata
Push-Ups
Ring Rows
*THEN*
500m Row
1 min Rest
25 Goblet Squats
1 min Rest
25 KBS

CrossFit:
4 Rounds of Tabata
Push-Ups
Ring Rows
*THEN*
1000m Row
1 min Rest
50 Goblet Squats (70/55)
1 min Rest
50 KBS (70/55)

CrossFit+:
4 Rounds
30s Ring Dip
30s Rest

4 Rounds
30s KTE on Rings
30s Rest

16min EMOM
ODD: 3 Pos. Clean
*start at (95/65) and increase every set till form breaks
Even: 8 TTB

Strength:
"WEEK 10"
snatch 80% 2x2
85% 2x1
90% 2x1


sn pull 100%1x2
105%1x2

Back Squat;5@40%, 5@50%,3@60%, 5@75%, 3@85%, 1+@95%

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