100329 – Monday


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)


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)
Announcements:

Our first Nutritional Challenge information session will be tonight, Monday, at 7pm (after the 6pm class finishes and before the 7pm gets started). It will be short, probably only 10 minutes or so. We’ll hand out some basic rules for the Challenge, and get everyone ready to start next Monday (the Challenge starts in 1 week from today: Monday, April 5, the day after Easter). Once everyone’s committed, we’ll give out the nutritional packets and full rules…this way no one gets a head start!

If you can’t make that session, we’ll have another on Wednesday at 1230pm, and another on Saturday at 10am. We will be handing out packets at each class, but the best time to get filled in is during this time.

And just like CrossFit training, this Nutritional Challenge is all about accountability! We’ll be checking your nutritional logbooks every 2 weeks, matching your WOD times and results to your logbooks, taking before and after photos, sending out weekly nutritional tips and recipes, and of course, much more!

Don’t forget the Paleo BBQ open to everyone on Sunday, April 11 at 2pm at the gym!

Our first High Voltage Powerlifting Club is almost sold out! We only have 2 more spaces left, and then you’ll have to wait until the summer for the next one…so GET STRONG NOW! Coach Pnutz is back from Westside Barbell in Ohio for his certification, and he’s pumped (yes, I know) about helping everyone throw around even more heavy weight!

We’ve also changed the time of the Thursday session to better fit into people’s busy LA schedules. It will be on Thursday at 7pm, not Thursday at 6pm. This way you can do your GPP first (aka, general physical preparedness, aka, CrossFit) and then hit the heavy stuff after…or you can just come in for the heavy stuff! To get one of the last 2 spots, register now at:

Click Here to Register for High Voltage Powerlifting!

Third, our first In-House CrossFit Throwdown will be Saturday, April 24. There will be multiple WOD’s to choose from. Come out and do 1, 2, or all 3 if you can! This special Throwdown will also help us choose our very first Affiliate Team competing at the Southwest Regionals on May 8 & 9 at UC Irvine.

Regardless of where you’re at in your CrossFit training, having ongoing goals is very important. Mark your calendar for Saturday, April 24 and be a part of this High Voltage event!

Finally, we’ve set a date for our Grand Opening…Saturday, May 22! We never had a Grand Opening at the old box because we grew out of it so quickly…so get ready for a big, big bash. And if you’ve been to any of our parties before, you know we play just as hard as we train! More info to come soon.

Chris and Ike going head to head in our Team tire flip competition…

Outdoor weekend WOD’s…good times!