CROSSFIT HIGH VOLTAGE. Burbank, CA.

• 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

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!

• New things take time. Your diet didn’t get in its current form overnight. The first few days of the Refine Your Fuel Nutritional Challenge are probably very different from the previous days. Give yourself time to adjust. You did it with your CrossFit training – you didn’t quit after the first few times of being sore. We’re 2 days in…28 more days to go…everyone has your back…you WILL do this.
• If you have not finished your ‘Refine Your Fuel’ Intake session yet, please plan on coming 5-10 minutes early or staying 5-10 minutes after your regular session today. We want to have everyone’s goals & measurements so we can measure your progress over this time.
• More importantly, do not let the pressure of making it all 30 days get to you. 1 day at a time. 1 rep at a time. 1 training session at a time. 1 good decision at a time. They add up.

And most importantly ~ your ‘Full Effort is Full Victory’

Trust us…it’s super effective! Thanks to everyone who came out Monday…our biggest single day ever – nearly 120 Volts and Vixens came in and made another positive choice in their daily life. These small choices add up. 30 days of small choices are going to be awesome. A whole year of positive choices…now that’s what I’m talking about!

Tuesday’s Training: 

All Levels CrossFit

A1. Back Squat

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

A2. Max Reps Ring Dips, rest 90 seconds

B. In 20 Minutes, complete AMRAP of the following, with rest.

10x Toes 2 Bar

10x Burpees

10x KB Swings

30x Double Unders

Rest 2 Minutes after every set.

Unbroken sets are the goal. Go full out if technique is dialed in.

Level 1 CrossFit 

Skill: Double Unders

WOD: 20 Minute AMRAP

5X Toes 2 Bar

7x Burpees

9x KB Swings

50x Jump Rope Passes

• First things first…A HUGE Thank You to every who came out on Sunday for the ‘Push Ups for Pups’ fundraiser. We raised almost $2,000, and helped a really great foundation – the Brittany Foundation. If you see Stefan around the gym, tell him thank you for organizing this and doing all the heavy lifting (get it) on the event.
• The Refine Your Fuel Nutritional Challenge is officially underway. We’ve had many of you do your initial intake already, but if you have not had your weigh in, goal session, and personal consultation with a coach, you must do this by Wednesday night at 9pm. Plan on coming 10-15 minutes early, or staying after for about the same amount of time – and lets face it…no one leaves that quickly after one of our workouts anyways…

This is also a friendly reminder that points are scored for 100% paleo meals and logging any sweaty activity (as described in your eBook or private consultation with your Coach). Your first post must be completed by Monday night at 11:59pm for both Sunday and Monday. Your initial intake results (Baseline, back squat 1 Rep Max, weight, and goals all must be input into www.beyondthewhiteboard.com by Monday night at 11:59pm). If for any reason you cannot do this, please email your roster coach to set up an alternative method.

-Meals and activities must be recorded on Beyond the Whiteboard by 11:59pm of the same day for you to earn your points. Please be as specific and detailed as possible so we have no confusion about how many points to give you. Even if you don’t work out at High Voltage that day, the challenge is about consistency ~ so you must do something every day. Burpees at home, a run, yoga…just stay active…and keep the results coming. Your daily nutrition & workout logging on BTWB includes using the sidebar and choosing how many hours you slept a night, the amount of post workout protein you took, the type of water you drank…be specific. This will help us give you better feedback on your performance and progress.

-Finally, there have been some questions about the consumption caffeine and alcohol during the challenge. The objective of the challenge is to measure how certain foods and substances affect your body, including alcohol and caffeine. Challenge yourself for 30 days and see how your body responds to the absence of both of these substances. If you are going to consume caffeine or alcohol, try and limit it as much as possible, and make sure its Paleo compliant: black coffee or a clear alcohol (NorCal Margarita’s anyone?). Our eBook goes over this, but if you have further questions, just ask any coach.

-We are so excited to get this challenge underway – we can’t wait to see the incredible transformations you all will have in your bodies and lives. Don’t hesitate to reach out to your Roster Coach with any questions you have throughout this Challenge.

And in other news…have I mentioned we have the most talented members ever?

Big ups to Dizzle & Chico for making their dream & vision a reality. Big ups to everyone in our Community and in the larger CrossFit Community who came forward to help them make this happen.
When I watch this video, it’s even more cool for me than maybe for most (and not just because everyone in our gym looks amazing). I am fortunate because people come to me with their dreams, hopes, and goals quite often, and it reminds me of the start of this project. It’s my job to help steer people in the right directions, give them all the tools I’ve acquired over the years, and help set them up for ongoing success. Coming to someone with a BHAG (big, hairy, audacious goal) can be vary scary and make you feel vulnerable, and it’s not something I take lightly. When someone walks through our doors for the first time, to do their first workout in this fitness program they’ve probably not heard too much about…that is a memorable experience for them. They usually don’t know how their life is going to change…they’re just ready for a change.

So to see the promo of the initial episode of the WOD Diaries webisode come to life…it reminds me of how the process always starts. The uncertainty of getting out of your comfort zone – the chance that you might fail, at least in the short term – and the amazing feeling when your hard work finally pays off and you can look back over all the hard work you did, the hard work that no one else was able to see or understand…and just smile to yourself and know that it was pretty awesome, and you made that happen.

Belief in your BHAG and vision turns this

Into this -

Walt Disney Concert Hall

Get comfortable being uncomfortable.

Monday’s Training 

All Levels 

A. Muscle Up Transitions

3 sets of 5 reps at your most difficult progression

-Chin Over Bar/Chest to Bar/Belly Button to Bar/Bar Muscle Up

-Chin to Rings/Chest to Rings/Belly Button to Rings/Ring Muscle Up – 5 Unbroken Muscle Ups – 5 strict unbroken Muscle Ups

B. Fight Gone Worse

3 Rounds for Max Reps

-Wall Ball (20/14#)

-Hang Power Clean (95/65)

-Box Jump (24/20)

-Shoulder to Overhead (95/65)

-Row (for calories)

Level 1 CrossFit

Skill – Push Press & Box Jump Technique

WOD: Fight Gone Bad

3 Rounds for Max Reps, 1 minute per station, 1 minute break after 5 stations

Three rounds of:
Wall-ball, 20/14 – 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)