Tuesday – January 31 – Sleep

Posted: January 30, 2012 by tthack in WOD
Regular sleep!
Part of the benefit of ‘Refining Your Fuel’ is that it should help carry over to many other aspects in your life…and with as hard as we train, getting enough sleep is necessary to let your body rest.
Set a time every night to try to be in bed with every light off (including the subtle ones belonging to electronic devices). Even if you aren’t falling asleep right away, try to stick to that routine.
Eventually you will find your self falling asleep sooner and sleeping more deeply.
Your bodies are making the adjustment to a cleaner more healthier diet and a regular sleep schedule will not only aid this transition, but make for a healthy habit after the 30 day challenge is over.
Train hard…sleep hard!
They’re HERE! Our sick, custom plyo boxes, brought to us courtesy of our incredible ITP’er, ‘Monster’ Dan! Each box has 3 different sizes – 20″ (red top), 24″ (blue top), and 30″…Murdered out, of course. We’ll also have them in a 12″/16″/20″ sized boxes…
Danny V approves! Wait…what? Box jumps in the training today…just could not see that coming!
Tuesday’s Training
All Levels CrossFit

A. Running – 800m run, rest 1 minute, 400 meter run – score is total time.

B. 2 min Shoulder to Overhead (out of rack) 115/75,

rest 2 min.

2 min max reps box jumps

3x Through
1 min on per station, rotate, rest 1 min after each time throught (like FGB) – start at any station-
-Deadlift – no rx weight, but base it off of 275/185 – or a weight they can get 10-15 reps a minute per round
-T2b
-Double unders (1pt per 5 reps)

-Level 1 CrossFit:

Pre-WOD: 800 meter run (sub rowing)

Skill: Deadlift & double Unders

WOD: 1 min per station, 3x through – rest 1 minute after a full cycle

-Deadlift

-Toes 2 bar or sit ups

-Jump Rope (1 pt for every 10 reps)

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Monday – January 29 – 1 week stronger

Posted: January 29, 2012 by tthack in WOD

1 Week Stronger…

Changing your lifestyle can sometimes seem near impossible. This past week, you have been undergoing a great reinvention of your diet. My experience with changes of this nature is that it’s easier to adopt a new lifestyle change when you focus on what you’re gaining, rather than what you’re sacrificing as a result of the change.

Rather than focusing on how much I miss the taste of bread and how hard it is to live without it, I prefer to focus on the fact that I don’t have to worry about gaining excess weight. And since diabetes runs in my family, it is comforting to know that I’m doing what I can to take care of my body. Keeping little thoughts like that in the foreground of your mind will help to get past the rough beginnings of your diet. Once you do that, you’ve created new eating habits and already begun to make lasting changes your lifestyle.

~Coach Joshua Murillo

-It’s coming…everyone get ready…because this even really is for everyone. It’s critical mass…it’s our connection with the rest of the CrossFit world. It’s part of what separates us from any other fitness concept in the world…we all get together, do the same workout, and the experience is much greater than the sum of our parts. Get ready…it’s coming…

Monday’s Training

All Levels CrossFit: 

A1. Back Squat

5-5-3-3-3, rest 20 seconds

A2. Perform this in order, 20 second AMRAP – score is total reps, rest 60 – 90 seconds

-Hand Stand Push Ups (after the first set of back squat)

-Ring Dips (after the 2nd set…)

-Clapping Plyo Push Ups

-Push Ups

B. 3 Rounds for time

10x Hang Squat Clean

10x Burpees

10x Chest to Bar Pull Ups

rest exactly 2 minutes, then

2 minutes AMRAP burpees

score is time/burpee reps

Level 1 CrossFit

Skill: Back Squat – sets of 5 reps

Med Ball Clean

WOD: 15 minute AMRAP

10x MB Clean

10x Burpees

5x Pull Ups

rest 1 minute after each round. Score is total rounds complete

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Friday – January 27 –

Posted: January 26, 2012 by tthack in WOD
  • Stay tuned for your scoring instructions for week 1 of the Refine Your Fuel Nutritional Challenge. Week 1 is almost up, stay tuned for an email from your roster coach and the prize announcement!

-The Man in the Mirror

One of the hardest things to overcome is accepting when you have a flaw somewhere in your movements. I’ve had this realization first hand. When I was boxing, we were forced to shadowbox in front of mirrors. This made us see all the things we were doing wrong. For example, when I first started boxing, my combination was terrible. All of my trainers told me that I wasn’t twisting my hips and my back foot when I threw my left cross. I heard them, but I didn’t make a change until I stood in front of a mirror and threw my combo. I could see it for myself that I wasn’t doing it right. I knew what it should look like, and my reps looked nothing like what I wanted them to.

The same applied to my CrossFit training. When I first started, my coach told me I wasn’t going low enough on my air squat. I felt like I was, and I was trying as hard as I could, but he kept cueing me. So I went home and practiced squats in front of a mirror and sure enough I could see for myself that I was indeed not going low enough. I recommend that everyone try practicing basic fundamental movements in front of a mirror at home, or even take it a step further and videotape yourself. It will give you a chance to see what you look like from a different perspective. It will also give you an incentive to improve. Then, when it’s finally time to do your workout at the box, you’ll have improved coordination and technique, and a great performance.

Have a great week everyone.

~ Coach Joshua Murillo

Chad has the Best…Shoes…Ever!!!

Yeah Buddy!!!

Friday’s Training

All Levels CrossFit

A1. Deadlift

5-5-3-3-3

A2. Strict Pull Ups

AMRAP -2

B. 21-18-15-12-9-6-3

100′ walking lunge

Pull Ups (Rx + is Chest to Bar)

Sit Ups

Level 1 CrossFit

Skill: Deadlift 5-5-5-5-5

WOD: 18-15-12-9-6-3, reps for time

100′ walking lunge (scale to 50′)

Pull Ups

Sit Ups

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Thursday – January 26 – A Huge Award

Posted: January 26, 2012 by tthack in WOD

I’m not reallly sure where to start this post, so I’ll just jump right in. I’ve never been good on a segway, or in making segue’s.

High Voltage was named the 2011 ‘The Biz’ Affiliate of the Year. (WOW!)

The Biz is the top CrossFit affiliate consulting firm in the world. They have worked with over 600 CrossFit affiliates from all over the world, currently have over 200 boxes currently under their guidance – there were over 100 affiliates on the web call today when we got the news. The analyze every aspect of a CrossFit affiliate.

And we…were…shocked.

I don’t want to do the whole ‘false modesty’ thing, because I think that’s worse than immodesty…but needless to say, Carly and I were caught off guard.

In addition to the essentials of having tons of happy, healthy Volts and Vixens, and having way too much fun every day at the gym, they gave us some additional reasons for receiving this honor -

-Our overall gym infrastructure and future trajectory
-Our expertly instructed, tiered level of classes (including beginner and advanced classes), and our progression based system of coaching
-Our awesome Instructor Training Program
-Our incredible competition team coming in 5th at Regionals
-Our fitness programming being appropriate for long term results and unlocking each individual’s overall health and fitness potential
-A clean, well designed, and welcoming facility where everyone is enabled to reach their fitness goals
-Our dedicated full time staff – Tyler, Josh Murillo, & Josh Boultinghouse
-Josh B’s 600# deadlift, Tyler’s 264# snatch, and Josh M’s 5:10 mile…ok, I just threw those in there because I think they’re incredible…

I could go on and on. But the fact that really matters is that I am so proud of every Volt and Vixen…this is something each of you have helped earn – together – and you all should be proud representatives of our CrossFit Community. This doesn’t exist without you, and it wouldn’t be any fun to do alone.

The biggest Thank You goes out to each of our Coaches – Tyler, Bolt, Murillo, Tom, Pnutz, Brown Bear, Simon, and Jose. You are all world-class coaches who are also able to help each individual that walks through our doors and is ready to get fit. Thank you for believing in our vision and every time we take a chance to do something unique. Thank you for knowing we have something great…And thank you for putting in the hard work it takes to dream big dreams and make them a reality.

I’d also like to give a special thank you to Andy Petranek, Michael Latch, and Eric LeClair. These 3 individuals brought CrossFit to SoCal. I don’t think they get enough credit, and they were all huge inspirations to me personally in starting High Voltage. I remember seeing their websites in 2007 and just being blown away. That feeling is still with me, and I hope I’ve given back as much as they’ve given to me.

Finally, I’d like to thank John Burch. Not many people know, but he came to our gym at the perfect time, and he ignited a fire in me, that has spread through out our Community, and I hope will never be put out. This post can’t do justice for all the help he’s given me, so I won’t even start…another day and another time…

Thank you for believing in us. I could go on and on thanking each of you, but the music is playing me off.

 

 

 

 

 

 

 

It’s not where you start…or even where you finish…

It’s the journey.

‘Satisfaction does not come with achievement, but with effort.

Full effort is full victory.’ ~ Ghandi

Thursday’s Training

Easier day – after 4-5 days of changing your diet your body needs an adjustment day or 2. Take today and focus in on your technique, and get each part of these sprints just right. For All Levels, focus on pushing your lactate threshold on the row sprints into the OHS. Transition time is key. I’m trying out a unique formula today…lots of feedback would be great. I think you’ll ‘like’ it.
All Levels CrossFit

In 40 Minutes, complete the following – rest 3 minutes after each set

Row 300 Meters, rest 20 seconds
10x Overhead Squat (should be unbroken)

Level 1 CrossFit
Skill: Overhead Squat

WOD: In 30 Minutes, complete to following – rest 3 minutes after each set
Row 300 Meters
10 Overhead Squat – arms must be straight, bar staying over the mid-foot
Sub to Front squat/goblet squat

Advanced Class – Bring Your Oly Shoes and your running shoes…and your jump rope shoes if they make that yet…just be ready to get down!

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Wednesday – January 25 – ‘Enthusiasm’

Posted: January 24, 2012 by tthack in WOD
Enthusiasm ~
Enthusiasm is like a wild fire. It only takes a spark to get it started, but when it does it spreads rapidly and thoroughly. I’ve seen it a lot this past week at the box. It think it started with everyone doing their baseline – some for the first time and others redoing it and absolutely crushing it and blowing away their initial goals. Beginners drastically improved their scores, and new gym records were set (3:15 men and 4:40 women).
One of the biggest sparks of  I saw was found in Marla. She shaved half her time off from the very first time she did it! Pretty incredible, right…Oh and did I mention she did that after being out for a month and just cleared to return? Lasting progress – that’s pretty amazing to me.
There’s excitement  and energy in everyone’s eyes, more so than usual. Let’s make it a point to keep it up! Continue spreading the enthusiasm and let it permeate throughout our gym and into the lives around you.
Pretty soon you’ll be the one where people come up and ask “How can I get what you have?” Oh, you mean my enthusiasm…I’ve got enough to go around!
~ Coach Josh
Hayley & Andrea have enthusiasm…Albee…he’s just trying to catch his breath!
Wednesday’s Training: 
All Levels CrossFit
A. Bear Complex -
5 sets of 5 reps, going up in weight each set
Power Clean
Front Squat
Push Press/Push Jerk
Back Squat
Push Press/Push Jerk
touch & go at the bottom
Any dropping or resting is 5 burpee penalty after the set is complete for each drop
repeat
B. 3 sets of 400m run, rest 2 min. Score is total time
Level 1 CrossFit: 
The Partial Bear Complex
5 sets of 7 cyles
out of a rack
-Front Squat
-Push Press
-Back Squat
-Push Press
B. 3x400m run (or row)
rest 2 minutes.
Score is total time
-

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