100224 – Wednesday

Sunday’s WOD

Skill:

Push Press

5-5-3-1-1

WOD:

10 Rounds for time

5x Hang Power Clean

5x Push Press

10x Box Jump

Post load and time to comments.

We have most of our brand new flooring in at the new gym!

We were fortunate to have lots of good CFHV help!

And other help too…

We even had someone from the Dharma Initiative stop by ‘The Hatch’! Having a big ol’ gym is so much fun!!!

And now I’m just not quite sure what to say…except for…

get ready to GO HEAVY on Monday!!!

Sunday’s WOD

Skill:

Push Press

5-5-3-1-1

WOD:

10 Rounds for time

5x Hang Power Clean

5x Push Press

10x Box Jump

Post load and time to comments.

We have most of our brand new flooring in at the new gym!

We were fortunate to have lots of good CFHV help!

And other help too…

We even had someone from the Dharma Initiative stop by ‘The Hatch’! Having a big ol’ gym is so much fun!!!

And now I’m just not quite sure what to say…except for…

get ready to GO HEAVY on Monday!!!

Monday’s WOD’s

Level 1

WOD:

3 Rep Max of

Deadlift

&

Strict Press

Post loads to comments

All Levels CrossFit

WOD:

CrossFit Total (CFT)

1 Rep Max of

Deadlift

Back Squat

Press

From the CrossFit Journal:

“The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly…”

It was an awesome day for a CrossFit Total at CrossFit High Voltage. About 2/3 of our gym is covered in our new flooring, and it looks awesome!

So many PR’s tonight, too many to mention by name. I think every single person that came in today got at least 1 PR, if not 2 or 3. Several people were able to PR on all 3 lifts, which is exactly what this test was all about…Increasing Work Capacity Across Broad Time and Modal Domains. Yeah Buddy!

We have people that can Deadlift 600# like Josh!

and Kathy can lift 145# for 3 awesome reps!

And Richard pulled 3 great Deadlifts off the ground at 225#, then rode his bike home! What a beast!

And Rane, after recently getting his Level 1 Cert and becoming a big part of our gym, pulls 365# off the ground! A 50# PR from just a month ago! Incredible, 2.5x body weight.

Like I said, an awesome day. Our community keeps growing. Tons of guys deadlifting over 400# and ladies making it over 250!  Great people adding more great people! New people are just as welcome as our longest members (which were also our very first members…they’re still training every day!).

So if you’re waiting for the right time to get in the best shape of your life…here it is! We’ve got the facility (5,000 square feet), Certified and knowledgeable Coaches, and Members who make this place the most fun place you could ever train!

Sunday’s WOD

Skill:

Push Press

5-5-3-1-1

WOD:

10 Rounds for time

5x Hang Power Clean

5x Push Press

10x Box Jump

Post load and time to comments.

We have most of our brand new flooring in at the new gym!

We were fortunate to have lots of good CFHV help!

And other help too…

We even had someone from the Dharma Initiative stop by ‘The Hatch’! Having a big ol’ gym is so much fun!!!

And now I’m just not quite sure what to say…except for…

get ready to GO HEAVY on Monday!!!

Monday’s WOD’s

Level 1

WOD:

3 Rep Max of

Deadlift

&

Strict Press

Post loads to comments

All Levels CrossFit

WOD:

CrossFit Total (CFT)

1 Rep Max of

Deadlift

Back Squat

Press

From the CrossFit Journal:

“The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly…”

It was an awesome day for a CrossFit Total at CrossFit High Voltage. About 2/3 of our gym is covered in our new flooring, and it looks awesome!

So many PR’s tonight, too many to mention by name. I think every single person that came in today got at least 1 PR, if not 2 or 3. Several people were able to PR on all 3 lifts, which is exactly what this test was all about…Increasing Work Capacity Across Broad Time and Modal Domains. Yeah Buddy!

We have people that can Deadlift 600# like Josh!

and Kathy can lift 145# for 3 awesome reps!

And Richard pulled 3 great Deadlifts off the ground at 225#, then rode his bike home! What a beast!

And Rane, after recently getting his Level 1 Cert and becoming a big part of our gym, pulls 365# off the ground! A 50# PR from just a month ago! Incredible, 2.5x body weight.

Like I said, an awesome day. Our community keeps growing. Tons of guys deadlifting over 400# and ladies making it over 250!  Great people adding more great people! New people are just as welcome as our longest members (which were also our very first members…they’re still training every day!).

So if you’re waiting for the right time to get in the best shape of your life…here it is! We’ve got the facility (5,000 square feet), Certified and knowledgeable Coaches, and Members who make this place the most fun place you could ever train!

Tuesday’s WOD’s

Level 1

Skill:

Overhead Squat

5-5-5-5-5

WOD:

21-15-9 for time.

Overhead Squat

Push Ups

Box Jumps

Sit Ups

Post load and time to comments.

All Levels CrossFit

Skill:

Team L-Sit Hold Contest.

5 Minutes on the clock. 1st team of 2 to amass 3 minutes in an L-Sit wins.

WOD:

21-15-9

800 meter run

Overhead Walking Lunge (45/25#)

Reverse Wall Ball (20/15#)

Post time to comments.

Great job after the CrossFit Total on Monday. Something pretty light was in store, and you all, once again, Crushed It!