100326 – Friday


The Afternoon Crew getting through their Deads!

The 7pm class was hitting it pretty hard too!

Great job today everyone! Benchmark Monday is a great way to start the week.

Get ready for our April Nutritional Challenge…it’s coming…

Monday’s WOD’s

Level 1 CrossFit

Skill:
Deadlift

WOD:

12 Minute AMRAP

10x Deadlift

10x Push Ups

Post load and rounds completed to comments.

All Levels CrossFit

WOD:

‘Diane’

21-15-9

Deadlift (225/155#)

Hand Stand Push Ups

Post load and times to comments.


The Afternoon Crew getting through their Deads!

The 7pm class was hitting it pretty hard too!

Great job today everyone! Benchmark Monday is a great way to start the week.

Get ready for our April Nutritional Challenge…it’s coming…

Monday’s WOD’s

Level 1 CrossFit

Skill:
Deadlift

WOD:

12 Minute AMRAP

10x Deadlift

10x Push Ups

Post load and rounds completed to comments.

All Levels CrossFit

WOD:

‘Diane’

21-15-9

Deadlift (225/155#)

Hand Stand Push Ups

Post load and times to comments.

There’s lots of fun stuff going on with out Level 1 CrossFit class! Come see for yourself why they’re so popular on Mondays and Wednesdays at 6pm, Tuesdays and Thursdays at 7pm, and Saturdays at 9am!

Tuesday’s WOD’s

Level 1 CrossFit:

WOD:

20 Minute AMRAP

200 Meter Farmers Walk

15x Sit Ups

Post load and rounds completed to comments.

All Levels CrossFit

Skill:
Hang Power Clean

3-3-3-3-3

WOD:

20 Minute AMRAP

400 Meter Run

70 meter Farmers Walk

10x Steam Engine (Each Leg)

Post load and rounds completed to comments.

Happy 60th Birthday to my dad, Misha! My father is a pretty awesome guy if you’re lucky enough to know him. He’s a tenured Professor of Psychology at Fresno State, owns and runs a martial art school, is a 6th degree black belt, a writer, and has always been one of my biggest supporters.

When I was young and decided I wanted to try and make it to the Olympics, he thought I could. When I had to quit high school after my sophomore year to train full time, he told me I’d be just fine. When I was homeless and literally living out of my car, trying to get ready for the World Cup in Vietnam after a knee surgery, he reminded me that I had goals and choices. If my goal was to be ready to compete, then I knew the hard choices I had to make to get there.

When I wanted to retire after not being selected for the 2004 Olympic Team, he helped me believe that I wasn’t done yet. And when it finally was time to retire in 2008, he helped me see there was life after my sport…

And when I started talking about leaving grad school at UCLA and opening up a CrossFit gym, he was one of the few who never doubted me for a second and urged me go big on this adventure too!

So on behalf of all of us here at CrossFit High Voltage, Happy Birthday Dad! We probably wouldn’t be doing any of this without you!


The Afternoon Crew getting through their Deads!

The 7pm class was hitting it pretty hard too!

Great job today everyone! Benchmark Monday is a great way to start the week.

Get ready for our April Nutritional Challenge…it’s coming…

Monday’s WOD’s

Level 1 CrossFit

Skill:
Deadlift

WOD:

12 Minute AMRAP

10x Deadlift

10x Push Ups

Post load and rounds completed to comments.

All Levels CrossFit

WOD:

‘Diane’

21-15-9

Deadlift (225/155#)

Hand Stand Push Ups

Post load and times to comments.

There’s lots of fun stuff going on with out Level 1 CrossFit class! Come see for yourself why they’re so popular on Mondays and Wednesdays at 6pm, Tuesdays and Thursdays at 7pm, and Saturdays at 9am!

Tuesday’s WOD’s

Level 1 CrossFit:

WOD:

20 Minute AMRAP

200 Meter Farmers Walk

15x Sit Ups

Post load and rounds completed to comments.

All Levels CrossFit

Skill:
Hang Power Clean

3-3-3-3-3

WOD:

20 Minute AMRAP

400 Meter Run

70 meter Farmers Walk

10x Steam Engine (Each Leg)

Post load and rounds completed to comments.

Happy 60th Birthday to my dad, Misha! My father is a pretty awesome guy if you’re lucky enough to know him. He’s a tenured Professor of Psychology at Fresno State, owns and runs a martial art school, is a 6th degree black belt, a writer, and has always been one of my biggest supporters.

When I was young and decided I wanted to try and make it to the Olympics, he thought I could. When I had to quit high school after my sophomore year to train full time, he told me I’d be just fine. When I was homeless and literally living out of my car, trying to get ready for the World Cup in Vietnam after a knee surgery, he reminded me that I had goals and choices. If my goal was to be ready to compete, then I knew the hard choices I had to make to get there.

When I wanted to retire after not being selected for the 2004 Olympic Team, he helped me believe that I wasn’t done yet. And when it finally was time to retire in 2008, he helped me see there was life after my sport…

And when I started talking about leaving grad school at UCLA and opening up a CrossFit gym, he was one of the few who never doubted me for a second and urged me go big on this adventure too!

So on behalf of all of us here at CrossFit High Voltage, Happy Birthday Dad! We probably wouldn’t be doing any of this without you!
Announcements:

CFHV Presents the April & May 2010 Nutritional Challenge

That’s right! We’re having a 60 Day-ish Nutritional Challenge. Spring is here, and it’s time to step our Nutrition game up to where our Work Out game is.

CrossFit workouts help get you in better shape than any other fitness program on the planet…but being truly CrossFit means you have your nutrition dialed in too! True Fitness absolutely requires both!

  • We will have 3 short information sessions: Monday, March 29 at 7pm, Wednesday March 31 at 12:30pm, and Saturday April 3 at 10am.
  • The April 2010 Nutritional Challenge starts the Monday after Easter (Monday, April 5), and ends the Thursday night before Memorial Day (Thursday, May 27).
  • This Challenge is designed to help you meet your pre-Challenge goals. Do you want to lose weight, gain weight, have more energy through out the day and not ‘crash’ every afternoon, or simply live an even healthier life? We can help!
  • Each participant will be assigned a ‘buddy’ to help keep you accountable through the entire course.
  • Receive Nutritional information on Paleo, Zone, and Paleo-Zone diets, as well as weekly emails for easy to make recipes.
  • Each participant will be keeping a logbook of all meals and workout results, as well as have Pre and Post Challenge Photos and Measurements.
  • It’s $30 for the entire course ($50 for non-CFHV members), and the winning male and winning female will get a split of the pot! How’s that for some extra motivation?!
  • To help kick this Challenge off right, we’re planning a Paleo BBQ on Sunday, April 12 @ 2pm, coinciding with the first Sunday of our Powerlifting Club Training.
  • Don’t miss out on this awesome Nutritional Challenge!!!

Our Level 1 CrossFit class getting instruction on the finer points of the Concept 2 Rower…

just don’t call it a machine! Machines make your life EASIER!

But after this WOD, we don’t have to remind any of you about that! Awesome class last night…21 CrossFitters + 1 Lead Coach + 3 assistant Coaches = Good, good times!

Thursday’s WOD’s

Level 1 CrossFit

Skill: Rowing

WOD:

Tabata Mash Up, for max reps

Row (total Calories), Squat, Sit Up, Push Up.

Complete 1 full Tabata (8 Rounds of 20 seconds work, 10 seconds rest) of each movement before moving to the next.

All Levels CrossFit

Skill: Front Squat

Either 5-5-5-5-5, or 3-3-3 Pause Squat

WOD:

Tabata Mash Up (for max reps)

Broad Jump (6′ each jump), Sit up, Row (total meters)