100413 – Tuesday


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!


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!


Sarah, well on her way to becoming a complete bad ass!

Monday’s WOD’s

Level 1

Skill:

Wall Ball

WOD:

4 Rounds for time

25x Squat

20x Sit Up

15x Push UP

10x Wall Ball

Post times to comments.

All Levels CrossFit

Skill:

Back Squat, 3 Reps at a time, find a 3 Rep Max

WOD:

3 Rounds for time, 1 minute rest after each round

40x Squats

30x Sit Ups

20x KB Swing (Heavy)

10x Push Up (upscale to True Push Ups on parallettes)

Post time including rest to comments.

One of our busiest days ever at CFHV yesterday! In fact, March was our best attended month ever, with over 25% more WOD’s crushed than ever before… must be the bigger space…or the awesome community…or the great Coaches….or….

If you’re ready to get started, contact us! tim@crossfithighvoltage.com

I got most of the CrossFitters on this one from Monday…now I just need a bigger camera…and a bigger white board!


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!


Sarah, well on her way to becoming a complete bad ass!

Monday’s WOD’s

Level 1

Skill:

Wall Ball

WOD:

4 Rounds for time

25x Squat

20x Sit Up

15x Push UP

10x Wall Ball

Post times to comments.

All Levels CrossFit

Skill:

Back Squat, 3 Reps at a time, find a 3 Rep Max

WOD:

3 Rounds for time, 1 minute rest after each round

40x Squats

30x Sit Ups

20x KB Swing (Heavy)

10x Push Up (upscale to True Push Ups on parallettes)

Post time including rest to comments.

One of our busiest days ever at CFHV yesterday! In fact, March was our best attended month ever, with over 25% more WOD’s crushed than ever before… must be the bigger space…or the awesome community…or the great Coaches….or….

If you’re ready to get started, contact us! tim@crossfithighvoltage.com

I got most of the CrossFitters on this one from Monday…now I just need a bigger camera…and a bigger white board!

Tuesday’s WOD’s

Level 1 CrossFit

Skill:

Deadlift

WOD:

12 Minute AMRAP

10x Deadlift

10x Box Jump

Sprint 100 Meters

Post rounds completed to comments.

All Levels CrossFit

Skill:

GHD Sit Ups and Back Extensions

WOD:

5 Rounds for time

15x Deadlift (135/95#)

15x Box Jump (24/20″)

Sprint 100 Meters

Post times to comments.

Another great day at the High Voltage box! Everyone had fun playing on the new GHD’s from Rogue Fitness and the Reverse Hyper from Rogue and Westside Barbell. We’re doing everything we can to help get your body as strong as possible. New equipment is coming in every single week, new members are joining every single day, PR’s are being smashed every single class.

It’s a good time to be CrossFitting with us! To get started, email tim@crossfithighvoltage.com


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!


Sarah, well on her way to becoming a complete bad ass!

Monday’s WOD’s

Level 1

Skill:

Wall Ball

WOD:

4 Rounds for time

25x Squat

20x Sit Up

15x Push UP

10x Wall Ball

Post times to comments.

All Levels CrossFit

Skill:

Back Squat, 3 Reps at a time, find a 3 Rep Max

WOD:

3 Rounds for time, 1 minute rest after each round

40x Squats

30x Sit Ups

20x KB Swing (Heavy)

10x Push Up (upscale to True Push Ups on parallettes)

Post time including rest to comments.

One of our busiest days ever at CFHV yesterday! In fact, March was our best attended month ever, with over 25% more WOD’s crushed than ever before… must be the bigger space…or the awesome community…or the great Coaches….or….

If you’re ready to get started, contact us! tim@crossfithighvoltage.com

I got most of the CrossFitters on this one from Monday…now I just need a bigger camera…and a bigger white board!

Tuesday’s WOD’s

Level 1 CrossFit

Skill:

Deadlift

WOD:

12 Minute AMRAP

10x Deadlift

10x Box Jump

Sprint 100 Meters

Post rounds completed to comments.

All Levels CrossFit

Skill:

GHD Sit Ups and Back Extensions

WOD:

5 Rounds for time

15x Deadlift (135/95#)

15x Box Jump (24/20″)

Sprint 100 Meters

Post times to comments.

Another great day at the High Voltage box! Everyone had fun playing on the new GHD’s from Rogue Fitness and the Reverse Hyper from Rogue and Westside Barbell. We’re doing everything we can to help get your body as strong as possible. New equipment is coming in every single week, new members are joining every single day, PR’s are being smashed every single class.

It’s a good time to be CrossFitting with us! To get started, email tim@crossfithighvoltage.com
April is here, and it’s going to be a high powered month here at CrossFit High Voltage! Check our ‘Events’ section for full details on all the upcoming community events we’re hosting for our members!

1. High Voltage Powerlifting starts Thursday, April 8 @ 7pm.

2. Our April & May 60-ish Day Nutritional Challenge starts Monday, April 3. $30, and male and female winners get a split of the pot. Before weigh ins, measurements, and photos will take next week at the box, so get in, get registered, and get Results!

3. Our first In-House Throw Down is going to be Saturday, April 24 at CFHV. There will be multiple WOD’s (if you choose to do so), and challenging events for everyone. Mark your calendars and make this part of your goals.

4. Paleo BBQ on Sunday, April 11 @ 2pm. This will help kick off the 60-ish Day nutritional Challenge, as well as celebrate the first Sunday WOD for our Powerlifters. Everyone is welcome to come, bring your friends & family too.

5. High Voltage Endurance Club will start at the end of April. Stay tuned for date and times. This is going to be awesome!

So as you can see, April is the time to be a Volt and a Voltage Vixen. Get in, get working, and get your results!

A little bit of this…

Plus a little bit of team rowing competition

And some of this…

And some of this = another awesome day at CFHV!

Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Medicine Ball Clean

WOD:

30-25-20-15-10

Med Ball Cleans

Push Ups

Post times to comments.

All Levels CrossFit

Skill:

Team Rowing Competition. Teams of 3. First to 3,000 meters wins.

WOD:

10 Minute AMRAP

1x Power Clean (155/105#)

2x Front Squats (155/105#)

3x Push Press (155/105#)

15x Sit Ups

Post load and rounds completed 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!
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!


Sarah, well on her way to becoming a complete bad ass!

Monday’s WOD’s

Level 1

Skill:

Wall Ball

WOD:

4 Rounds for time

25x Squat

20x Sit Up

15x Push UP

10x Wall Ball

Post times to comments.

All Levels CrossFit

Skill:

Back Squat, 3 Reps at a time, find a 3 Rep Max

WOD:

3 Rounds for time, 1 minute rest after each round

40x Squats

30x Sit Ups

20x KB Swing (Heavy)

10x Push Up (upscale to True Push Ups on parallettes)

Post time including rest to comments.

One of our busiest days ever at CFHV yesterday! In fact, March was our best attended month ever, with over 25% more WOD’s crushed than ever before… must be the bigger space…or the awesome community…or the great Coaches….or….

If you’re ready to get started, contact us! tim@crossfithighvoltage.com

I got most of the CrossFitters on this one from Monday…now I just need a bigger camera…and a bigger white board!

Tuesday’s WOD’s

Level 1 CrossFit

Skill:

Deadlift

WOD:

12 Minute AMRAP

10x Deadlift

10x Box Jump

Sprint 100 Meters

Post rounds completed to comments.

All Levels CrossFit

Skill:

GHD Sit Ups and Back Extensions

WOD:

5 Rounds for time

15x Deadlift (135/95#)

15x Box Jump (24/20″)

Sprint 100 Meters

Post times to comments.

Another great day at the High Voltage box! Everyone had fun playing on the new GHD’s from Rogue Fitness and the Reverse Hyper from Rogue and Westside Barbell. We’re doing everything we can to help get your body as strong as possible. New equipment is coming in every single week, new members are joining every single day, PR’s are being smashed every single class.

It’s a good time to be CrossFitting with us! To get started, email tim@crossfithighvoltage.com
April is here, and it’s going to be a high powered month here at CrossFit High Voltage! Check our ‘Events’ section for full details on all the upcoming community events we’re hosting for our members!

1. High Voltage Powerlifting starts Thursday, April 8 @ 7pm.

2. Our April & May 60-ish Day Nutritional Challenge starts Monday, April 3. $30, and male and female winners get a split of the pot. Before weigh ins, measurements, and photos will take next week at the box, so get in, get registered, and get Results!

3. Our first In-House Throw Down is going to be Saturday, April 24 at CFHV. There will be multiple WOD’s (if you choose to do so), and challenging events for everyone. Mark your calendars and make this part of your goals.

4. Paleo BBQ on Sunday, April 11 @ 2pm. This will help kick off the 60-ish Day nutritional Challenge, as well as celebrate the first Sunday WOD for our Powerlifters. Everyone is welcome to come, bring your friends & family too.

5. High Voltage Endurance Club will start at the end of April. Stay tuned for date and times. This is going to be awesome!

So as you can see, April is the time to be a Volt and a Voltage Vixen. Get in, get working, and get your results!

A little bit of this…

Plus a little bit of team rowing competition

And some of this…

And some of this = another awesome day at CFHV!

Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Medicine Ball Clean

WOD:

30-25-20-15-10

Med Ball Cleans

Push Ups

Post times to comments.

All Levels CrossFit

Skill:

Team Rowing Competition. Teams of 3. First to 3,000 meters wins.

WOD:

10 Minute AMRAP

1x Power Clean (155/105#)

2x Front Squats (155/105#)

3x Push Press (155/105#)

15x Sit Ups

Post load and rounds completed to comments.
Everyone ready for the April 60-ish Day Nutritional Challenge? It starts this Monday, so let’s get ready!

The first day you’re in this week you will get your info packet and logbook, do your weigh in and measurements, state your goals (lose weight, gain weight, gain strength, better WOD times, etc) and get ready for even more results!

Also, Coaches Jade and Tommm are in Las Vegas for their CrossFit Football Certification…so get ready for even more awesomeness heading our way this month.

April is a high powered month here at High Voltage…so get in and get fit!

Also, did you know that you can check out www.crossfithighvoltage.com? The brand new site is almost done, but for now you can check out everything you see here on www.crossfithighvoltage.com. Check it out.

To get started, contact tim@crossfithighvoltage.com

Kyle and Chad ‘enjoying’ our new GHD (glute-ham developer). If you’ve never experienced this, then you’ve got to check it out!

JP getting strong on the dynamic method box squat.

The start of a long WOD at 9am this morning…and after weeks of repetition on the basics, they totally nailed it!

Great job everyone! See ya’ll 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.

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!


Sarah, well on her way to becoming a complete bad ass!

Monday’s WOD’s

Level 1

Skill:

Wall Ball

WOD:

4 Rounds for time

25x Squat

20x Sit Up

15x Push UP

10x Wall Ball

Post times to comments.

All Levels CrossFit

Skill:

Back Squat, 3 Reps at a time, find a 3 Rep Max

WOD:

3 Rounds for time, 1 minute rest after each round

40x Squats

30x Sit Ups

20x KB Swing (Heavy)

10x Push Up (upscale to True Push Ups on parallettes)

Post time including rest to comments.

One of our busiest days ever at CFHV yesterday! In fact, March was our best attended month ever, with over 25% more WOD’s crushed than ever before… must be the bigger space…or the awesome community…or the great Coaches….or….

If you’re ready to get started, contact us! tim@crossfithighvoltage.com

I got most of the CrossFitters on this one from Monday…now I just need a bigger camera…and a bigger white board!

Tuesday’s WOD’s

Level 1 CrossFit

Skill:

Deadlift

WOD:

12 Minute AMRAP

10x Deadlift

10x Box Jump

Sprint 100 Meters

Post rounds completed to comments.

All Levels CrossFit

Skill:

GHD Sit Ups and Back Extensions

WOD:

5 Rounds for time

15x Deadlift (135/95#)

15x Box Jump (24/20″)

Sprint 100 Meters

Post times to comments.

Another great day at the High Voltage box! Everyone had fun playing on the new GHD’s from Rogue Fitness and the Reverse Hyper from Rogue and Westside Barbell. We’re doing everything we can to help get your body as strong as possible. New equipment is coming in every single week, new members are joining every single day, PR’s are being smashed every single class.

It’s a good time to be CrossFitting with us! To get started, email tim@crossfithighvoltage.com
April is here, and it’s going to be a high powered month here at CrossFit High Voltage! Check our ‘Events’ section for full details on all the upcoming community events we’re hosting for our members!

1. High Voltage Powerlifting starts Thursday, April 8 @ 7pm.

2. Our April & May 60-ish Day Nutritional Challenge starts Monday, April 3. $30, and male and female winners get a split of the pot. Before weigh ins, measurements, and photos will take next week at the box, so get in, get registered, and get Results!

3. Our first In-House Throw Down is going to be Saturday, April 24 at CFHV. There will be multiple WOD’s (if you choose to do so), and challenging events for everyone. Mark your calendars and make this part of your goals.

4. Paleo BBQ on Sunday, April 11 @ 2pm. This will help kick off the 60-ish Day nutritional Challenge, as well as celebrate the first Sunday WOD for our Powerlifters. Everyone is welcome to come, bring your friends & family too.

5. High Voltage Endurance Club will start at the end of April. Stay tuned for date and times. This is going to be awesome!

So as you can see, April is the time to be a Volt and a Voltage Vixen. Get in, get working, and get your results!

A little bit of this…

Plus a little bit of team rowing competition

And some of this…

And some of this = another awesome day at CFHV!

Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Medicine Ball Clean

WOD:

30-25-20-15-10

Med Ball Cleans

Push Ups

Post times to comments.

All Levels CrossFit

Skill:

Team Rowing Competition. Teams of 3. First to 3,000 meters wins.

WOD:

10 Minute AMRAP

1x Power Clean (155/105#)

2x Front Squats (155/105#)

3x Push Press (155/105#)

15x Sit Ups

Post load and rounds completed to comments.
Everyone ready for the April 60-ish Day Nutritional Challenge? It starts this Monday, so let’s get ready!

The first day you’re in this week you will get your info packet and logbook, do your weigh in and measurements, state your goals (lose weight, gain weight, gain strength, better WOD times, etc) and get ready for even more results!

Also, Coaches Jade and Tommm are in Las Vegas for their CrossFit Football Certification…so get ready for even more awesomeness heading our way this month.

April is a high powered month here at High Voltage…so get in and get fit!

Also, did you know that you can check out www.crossfithighvoltage.com? The brand new site is almost done, but for now you can check out everything you see here on www.crossfithighvoltage.com. Check it out.

To get started, contact tim@crossfithighvoltage.com

Kyle and Chad ‘enjoying’ our new GHD (glute-ham developer). If you’ve never experienced this, then you’ve got to check it out!

JP getting strong on the dynamic method box squat.

The start of a long WOD at 9am this morning…and after weeks of repetition on the basics, they totally nailed it!

Great job everyone! See ya’ll Monday!

Hey CFHV Nutrition Gang!

Here it is, Day 1 of our 60-ish Day Nutritional Challenge. Here’s some updated details.

The Challenge starts today…so let’s get ready to get going.

As for this week, here’s the schedule for all participants. And before I forget, yes, you can still register this week, it’s $30 for the entire course. Please do so at the front desk.

The first day you attend this week, we’ll have you fill out the initial goal and measurement sheet, weigh in, and pre-photo (remember, only smile in the ‘after’ photo! haha).
You’ll start keeping track of your meals in a logbook or on your computer. That part is up to you. Every 2 weeks they’ll be due, so keep good records of what you’re taking in and your workouts.

This Sunday is the Paleo BBQ at the gym. It’ll be a great time to get together, ask questions, and get your game plan all set up. It’s at 2pm at the gym. We’ll supply plates and utensils, whatever food you’ll be eating or measuring is up to you! It’s your diet, take control.

And once everyone is registered and weighed in, we’ll send out the buddy list. Along with us, this person will help have your back and make sure you make it through the challenge!

Good luck gang, and remember, keep good track, stay on course, and get ready for an even better 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)
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!


Sarah, well on her way to becoming a complete bad ass!

Monday’s WOD’s

Level 1

Skill:

Wall Ball

WOD:

4 Rounds for time

25x Squat

20x Sit Up

15x Push UP

10x Wall Ball

Post times to comments.

All Levels CrossFit

Skill:

Back Squat, 3 Reps at a time, find a 3 Rep Max

WOD:

3 Rounds for time, 1 minute rest after each round

40x Squats

30x Sit Ups

20x KB Swing (Heavy)

10x Push Up (upscale to True Push Ups on parallettes)

Post time including rest to comments.

One of our busiest days ever at CFHV yesterday! In fact, March was our best attended month ever, with over 25% more WOD’s crushed than ever before… must be the bigger space…or the awesome community…or the great Coaches….or….

If you’re ready to get started, contact us! tim@crossfithighvoltage.com

I got most of the CrossFitters on this one from Monday…now I just need a bigger camera…and a bigger white board!

Tuesday’s WOD’s

Level 1 CrossFit

Skill:

Deadlift

WOD:

12 Minute AMRAP

10x Deadlift

10x Box Jump

Sprint 100 Meters

Post rounds completed to comments.

All Levels CrossFit

Skill:

GHD Sit Ups and Back Extensions

WOD:

5 Rounds for time

15x Deadlift (135/95#)

15x Box Jump (24/20″)

Sprint 100 Meters

Post times to comments.

Another great day at the High Voltage box! Everyone had fun playing on the new GHD’s from Rogue Fitness and the Reverse Hyper from Rogue and Westside Barbell. We’re doing everything we can to help get your body as strong as possible. New equipment is coming in every single week, new members are joining every single day, PR’s are being smashed every single class.

It’s a good time to be CrossFitting with us! To get started, email tim@crossfithighvoltage.com
April is here, and it’s going to be a high powered month here at CrossFit High Voltage! Check our ‘Events’ section for full details on all the upcoming community events we’re hosting for our members!

1. High Voltage Powerlifting starts Thursday, April 8 @ 7pm.

2. Our April & May 60-ish Day Nutritional Challenge starts Monday, April 3. $30, and male and female winners get a split of the pot. Before weigh ins, measurements, and photos will take next week at the box, so get in, get registered, and get Results!

3. Our first In-House Throw Down is going to be Saturday, April 24 at CFHV. There will be multiple WOD’s (if you choose to do so), and challenging events for everyone. Mark your calendars and make this part of your goals.

4. Paleo BBQ on Sunday, April 11 @ 2pm. This will help kick off the 60-ish Day nutritional Challenge, as well as celebrate the first Sunday WOD for our Powerlifters. Everyone is welcome to come, bring your friends & family too.

5. High Voltage Endurance Club will start at the end of April. Stay tuned for date and times. This is going to be awesome!

So as you can see, April is the time to be a Volt and a Voltage Vixen. Get in, get working, and get your results!

A little bit of this…

Plus a little bit of team rowing competition

And some of this…

And some of this = another awesome day at CFHV!

Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Medicine Ball Clean

WOD:

30-25-20-15-10

Med Ball Cleans

Push Ups

Post times to comments.

All Levels CrossFit

Skill:

Team Rowing Competition. Teams of 3. First to 3,000 meters wins.

WOD:

10 Minute AMRAP

1x Power Clean (155/105#)

2x Front Squats (155/105#)

3x Push Press (155/105#)

15x Sit Ups

Post load and rounds completed to comments.
Everyone ready for the April 60-ish Day Nutritional Challenge? It starts this Monday, so let’s get ready!

The first day you’re in this week you will get your info packet and logbook, do your weigh in and measurements, state your goals (lose weight, gain weight, gain strength, better WOD times, etc) and get ready for even more results!

Also, Coaches Jade and Tommm are in Las Vegas for their CrossFit Football Certification…so get ready for even more awesomeness heading our way this month.

April is a high powered month here at High Voltage…so get in and get fit!

Also, did you know that you can check out www.crossfithighvoltage.com? The brand new site is almost done, but for now you can check out everything you see here on www.crossfithighvoltage.com. Check it out.

To get started, contact tim@crossfithighvoltage.com

Kyle and Chad ‘enjoying’ our new GHD (glute-ham developer). If you’ve never experienced this, then you’ve got to check it out!

JP getting strong on the dynamic method box squat.

The start of a long WOD at 9am this morning…and after weeks of repetition on the basics, they totally nailed it!

Great job everyone! See ya’ll Monday!

Hey CFHV Nutrition Gang!

Here it is, Day 1 of our 60-ish Day Nutritional Challenge. Here’s some updated details.

The Challenge starts today…so let’s get ready to get going.

As for this week, here’s the schedule for all participants. And before I forget, yes, you can still register this week, it’s $30 for the entire course. Please do so at the front desk.

The first day you attend this week, we’ll have you fill out the initial goal and measurement sheet, weigh in, and pre-photo (remember, only smile in the ‘after’ photo! haha).
You’ll start keeping track of your meals in a logbook or on your computer. That part is up to you. Every 2 weeks they’ll be due, so keep good records of what you’re taking in and your workouts.

This Sunday is the Paleo BBQ at the gym. It’ll be a great time to get together, ask questions, and get your game plan all set up. It’s at 2pm at the gym. We’ll supply plates and utensils, whatever food you’ll be eating or measuring is up to you! It’s your diet, take control.

And once everyone is registered and weighed in, we’ll send out the buddy list. Along with us, this person will help have your back and make sure you make it through the challenge!

Good luck gang, and remember, keep good track, stay on course, and get ready for an even better you!

Our ever-growing Level 1 CrossFit class is off to start their WOD with a quick run.

And now that we’ve properly taught them, corrected them, and scaled them, they’re Overhead Squatting or Front Squatting. Proper basics not only help you become stronger in the long run, but they also help keep your body healthy and coming back the next day! Awesome job Volts!

And that focus on the basics is helping Randy rock out an awesome OHS. Just months ago he couldn’t OHS the training bar, but hard work and consistency is helping him make HUGE gains!

Melina rocked it too!


In addition to becoming a great Coach at our gym, Rane is getting closer every day to 15 reps Overhead at body weight!

And yes, there was a WOD too…

Great job everyone, and I’m also very happy at how many Volts and Voltage Vixens are taking part in our Nutritional Challenge!

You all obviously rock!!!!!!!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Overhead Squat

‘Lil Nancy

4 Rounds for time.

400 Meter Run

10x Overhead Squat

Post load and times to comments.

All Levels CrossFit

Skill:

Overhead Squat: Try to find 15 Rep Max, if possible attempt the CrossFit Gold Standard of 15 Reps Overhead at Body Weight!

WOD: Via CrossFit Football.

10 Rounds with a DB or KB, for time. Go heavy.

One rounds consists of the following:

One Arm Power Clean Right
One Arm Front Squat Right
One Arm Push Press Right
One Arm Front Squat Right
One Arm Push Press Right

then switch hands….

One Arm Power Clean Left
One Arm Front Squat Left
One Arm Push Press Left
One Arm Front Squat Left
One Arm Push Press Left

Do not set the weight down or rest it on your body. Doing so results in a 5 Burpee penalty.

Post load and time 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!
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!


Sarah, well on her way to becoming a complete bad ass!

Monday’s WOD’s

Level 1

Skill:

Wall Ball

WOD:

4 Rounds for time

25x Squat

20x Sit Up

15x Push UP

10x Wall Ball

Post times to comments.

All Levels CrossFit

Skill:

Back Squat, 3 Reps at a time, find a 3 Rep Max

WOD:

3 Rounds for time, 1 minute rest after each round

40x Squats

30x Sit Ups

20x KB Swing (Heavy)

10x Push Up (upscale to True Push Ups on parallettes)

Post time including rest to comments.

One of our busiest days ever at CFHV yesterday! In fact, March was our best attended month ever, with over 25% more WOD’s crushed than ever before… must be the bigger space…or the awesome community…or the great Coaches….or….

If you’re ready to get started, contact us! tim@crossfithighvoltage.com

I got most of the CrossFitters on this one from Monday…now I just need a bigger camera…and a bigger white board!

Tuesday’s WOD’s

Level 1 CrossFit

Skill:

Deadlift

WOD:

12 Minute AMRAP

10x Deadlift

10x Box Jump

Sprint 100 Meters

Post rounds completed to comments.

All Levels CrossFit

Skill:

GHD Sit Ups and Back Extensions

WOD:

5 Rounds for time

15x Deadlift (135/95#)

15x Box Jump (24/20″)

Sprint 100 Meters

Post times to comments.

Another great day at the High Voltage box! Everyone had fun playing on the new GHD’s from Rogue Fitness and the Reverse Hyper from Rogue and Westside Barbell. We’re doing everything we can to help get your body as strong as possible. New equipment is coming in every single week, new members are joining every single day, PR’s are being smashed every single class.

It’s a good time to be CrossFitting with us! To get started, email tim@crossfithighvoltage.com
April is here, and it’s going to be a high powered month here at CrossFit High Voltage! Check our ‘Events’ section for full details on all the upcoming community events we’re hosting for our members!

1. High Voltage Powerlifting starts Thursday, April 8 @ 7pm.

2. Our April & May 60-ish Day Nutritional Challenge starts Monday, April 3. $30, and male and female winners get a split of the pot. Before weigh ins, measurements, and photos will take next week at the box, so get in, get registered, and get Results!

3. Our first In-House Throw Down is going to be Saturday, April 24 at CFHV. There will be multiple WOD’s (if you choose to do so), and challenging events for everyone. Mark your calendars and make this part of your goals.

4. Paleo BBQ on Sunday, April 11 @ 2pm. This will help kick off the 60-ish Day nutritional Challenge, as well as celebrate the first Sunday WOD for our Powerlifters. Everyone is welcome to come, bring your friends & family too.

5. High Voltage Endurance Club will start at the end of April. Stay tuned for date and times. This is going to be awesome!

So as you can see, April is the time to be a Volt and a Voltage Vixen. Get in, get working, and get your results!

A little bit of this…

Plus a little bit of team rowing competition

And some of this…

And some of this = another awesome day at CFHV!

Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Medicine Ball Clean

WOD:

30-25-20-15-10

Med Ball Cleans

Push Ups

Post times to comments.

All Levels CrossFit

Skill:

Team Rowing Competition. Teams of 3. First to 3,000 meters wins.

WOD:

10 Minute AMRAP

1x Power Clean (155/105#)

2x Front Squats (155/105#)

3x Push Press (155/105#)

15x Sit Ups

Post load and rounds completed to comments.
Everyone ready for the April 60-ish Day Nutritional Challenge? It starts this Monday, so let’s get ready!

The first day you’re in this week you will get your info packet and logbook, do your weigh in and measurements, state your goals (lose weight, gain weight, gain strength, better WOD times, etc) and get ready for even more results!

Also, Coaches Jade and Tommm are in Las Vegas for their CrossFit Football Certification…so get ready for even more awesomeness heading our way this month.

April is a high powered month here at High Voltage…so get in and get fit!

Also, did you know that you can check out www.crossfithighvoltage.com? The brand new site is almost done, but for now you can check out everything you see here on www.crossfithighvoltage.com. Check it out.

To get started, contact tim@crossfithighvoltage.com

Kyle and Chad ‘enjoying’ our new GHD (glute-ham developer). If you’ve never experienced this, then you’ve got to check it out!

JP getting strong on the dynamic method box squat.

The start of a long WOD at 9am this morning…and after weeks of repetition on the basics, they totally nailed it!

Great job everyone! See ya’ll Monday!

Hey CFHV Nutrition Gang!

Here it is, Day 1 of our 60-ish Day Nutritional Challenge. Here’s some updated details.

The Challenge starts today…so let’s get ready to get going.

As for this week, here’s the schedule for all participants. And before I forget, yes, you can still register this week, it’s $30 for the entire course. Please do so at the front desk.

The first day you attend this week, we’ll have you fill out the initial goal and measurement sheet, weigh in, and pre-photo (remember, only smile in the ‘after’ photo! haha).
You’ll start keeping track of your meals in a logbook or on your computer. That part is up to you. Every 2 weeks they’ll be due, so keep good records of what you’re taking in and your workouts.

This Sunday is the Paleo BBQ at the gym. It’ll be a great time to get together, ask questions, and get your game plan all set up. It’s at 2pm at the gym. We’ll supply plates and utensils, whatever food you’ll be eating or measuring is up to you! It’s your diet, take control.

And once everyone is registered and weighed in, we’ll send out the buddy list. Along with us, this person will help have your back and make sure you make it through the challenge!

Good luck gang, and remember, keep good track, stay on course, and get ready for an even better you!

Our ever-growing Level 1 CrossFit class is off to start their WOD with a quick run.

And now that we’ve properly taught them, corrected them, and scaled them, they’re Overhead Squatting or Front Squatting. Proper basics not only help you become stronger in the long run, but they also help keep your body healthy and coming back the next day! Awesome job Volts!

And that focus on the basics is helping Randy rock out an awesome OHS. Just months ago he couldn’t OHS the training bar, but hard work and consistency is helping him make HUGE gains!

Melina rocked it too!


In addition to becoming a great Coach at our gym, Rane is getting closer every day to 15 reps Overhead at body weight!

And yes, there was a WOD too…

Great job everyone, and I’m also very happy at how many Volts and Voltage Vixens are taking part in our Nutritional Challenge!

You all obviously rock!!!!!!!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Overhead Squat

‘Lil Nancy

4 Rounds for time.

400 Meter Run

10x Overhead Squat

Post load and times to comments.

All Levels CrossFit

Skill:

Overhead Squat: Try to find 15 Rep Max, if possible attempt the CrossFit Gold Standard of 15 Reps Overhead at Body Weight!

WOD: Via CrossFit Football.

10 Rounds with a DB or KB, for time. Go heavy.

One rounds consists of the following:

One Arm Power Clean Right
One Arm Front Squat Right
One Arm Push Press Right
One Arm Front Squat Right
One Arm Push Press Right

then switch hands….

One Arm Power Clean Left
One Arm Front Squat Left
One Arm Push Press Left
One Arm Front Squat Left
One Arm Push Press Left

Do not set the weight down or rest it on your body. Doing so results in a 5 Burpee penalty.

Post load and time to comments.



Busy day Tuesday at the High Voltage box.

60 Feet of Awesomeness was delivered this afternoon!

And Viola! We now have an absolutely incredible pull up structure to match our incredible gym and incredible members! Booya!

And add to it the highest level of instruction and explanation…

In every single skill and aspect of CrossFit…

And add to that a dynamic warm up…

And Work Out appropriate flexibility and mobility..

Creates not only awesome athletes…

But a gym full of the fittest, healthiest, and happiest people you’d ever care to be around!

Great job 7pm class…great job for every single member who walked through the doors today and chose to challenge yourself yet again to be stronger, faster, and healthier than you were before you came in!

If you’re finally ready to get started, contact us to get ya going!

Tim@CrossFitHighVoltage.com

5,000 square feet of awesomeness!


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!


Sarah, well on her way to becoming a complete bad ass!

Monday’s WOD’s

Level 1

Skill:

Wall Ball

WOD:

4 Rounds for time

25x Squat

20x Sit Up

15x Push UP

10x Wall Ball

Post times to comments.

All Levels CrossFit

Skill:

Back Squat, 3 Reps at a time, find a 3 Rep Max

WOD:

3 Rounds for time, 1 minute rest after each round

40x Squats

30x Sit Ups

20x KB Swing (Heavy)

10x Push Up (upscale to True Push Ups on parallettes)

Post time including rest to comments.

One of our busiest days ever at CFHV yesterday! In fact, March was our best attended month ever, with over 25% more WOD’s crushed than ever before… must be the bigger space…or the awesome community…or the great Coaches….or….

If you’re ready to get started, contact us! tim@crossfithighvoltage.com

I got most of the CrossFitters on this one from Monday…now I just need a bigger camera…and a bigger white board!

Tuesday’s WOD’s

Level 1 CrossFit

Skill:

Deadlift

WOD:

12 Minute AMRAP

10x Deadlift

10x Box Jump

Sprint 100 Meters

Post rounds completed to comments.

All Levels CrossFit

Skill:

GHD Sit Ups and Back Extensions

WOD:

5 Rounds for time

15x Deadlift (135/95#)

15x Box Jump (24/20″)

Sprint 100 Meters

Post times to comments.

Another great day at the High Voltage box! Everyone had fun playing on the new GHD’s from Rogue Fitness and the Reverse Hyper from Rogue and Westside Barbell. We’re doing everything we can to help get your body as strong as possible. New equipment is coming in every single week, new members are joining every single day, PR’s are being smashed every single class.

It’s a good time to be CrossFitting with us! To get started, email tim@crossfithighvoltage.com
April is here, and it’s going to be a high powered month here at CrossFit High Voltage! Check our ‘Events’ section for full details on all the upcoming community events we’re hosting for our members!

1. High Voltage Powerlifting starts Thursday, April 8 @ 7pm.

2. Our April & May 60-ish Day Nutritional Challenge starts Monday, April 3. $30, and male and female winners get a split of the pot. Before weigh ins, measurements, and photos will take next week at the box, so get in, get registered, and get Results!

3. Our first In-House Throw Down is going to be Saturday, April 24 at CFHV. There will be multiple WOD’s (if you choose to do so), and challenging events for everyone. Mark your calendars and make this part of your goals.

4. Paleo BBQ on Sunday, April 11 @ 2pm. This will help kick off the 60-ish Day nutritional Challenge, as well as celebrate the first Sunday WOD for our Powerlifters. Everyone is welcome to come, bring your friends & family too.

5. High Voltage Endurance Club will start at the end of April. Stay tuned for date and times. This is going to be awesome!

So as you can see, April is the time to be a Volt and a Voltage Vixen. Get in, get working, and get your results!

A little bit of this…

Plus a little bit of team rowing competition

And some of this…

And some of this = another awesome day at CFHV!

Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Medicine Ball Clean

WOD:

30-25-20-15-10

Med Ball Cleans

Push Ups

Post times to comments.

All Levels CrossFit

Skill:

Team Rowing Competition. Teams of 3. First to 3,000 meters wins.

WOD:

10 Minute AMRAP

1x Power Clean (155/105#)

2x Front Squats (155/105#)

3x Push Press (155/105#)

15x Sit Ups

Post load and rounds completed to comments.
Everyone ready for the April 60-ish Day Nutritional Challenge? It starts this Monday, so let’s get ready!

The first day you’re in this week you will get your info packet and logbook, do your weigh in and measurements, state your goals (lose weight, gain weight, gain strength, better WOD times, etc) and get ready for even more results!

Also, Coaches Jade and Tommm are in Las Vegas for their CrossFit Football Certification…so get ready for even more awesomeness heading our way this month.

April is a high powered month here at High Voltage…so get in and get fit!

Also, did you know that you can check out www.crossfithighvoltage.com? The brand new site is almost done, but for now you can check out everything you see here on www.crossfithighvoltage.com. Check it out.

To get started, contact tim@crossfithighvoltage.com

Kyle and Chad ‘enjoying’ our new GHD (glute-ham developer). If you’ve never experienced this, then you’ve got to check it out!

JP getting strong on the dynamic method box squat.

The start of a long WOD at 9am this morning…and after weeks of repetition on the basics, they totally nailed it!

Great job everyone! See ya’ll Monday!

Hey CFHV Nutrition Gang!

Here it is, Day 1 of our 60-ish Day Nutritional Challenge. Here’s some updated details.

The Challenge starts today…so let’s get ready to get going.

As for this week, here’s the schedule for all participants. And before I forget, yes, you can still register this week, it’s $30 for the entire course. Please do so at the front desk.

The first day you attend this week, we’ll have you fill out the initial goal and measurement sheet, weigh in, and pre-photo (remember, only smile in the ‘after’ photo! haha).
You’ll start keeping track of your meals in a logbook or on your computer. That part is up to you. Every 2 weeks they’ll be due, so keep good records of what you’re taking in and your workouts.

This Sunday is the Paleo BBQ at the gym. It’ll be a great time to get together, ask questions, and get your game plan all set up. It’s at 2pm at the gym. We’ll supply plates and utensils, whatever food you’ll be eating or measuring is up to you! It’s your diet, take control.

And once everyone is registered and weighed in, we’ll send out the buddy list. Along with us, this person will help have your back and make sure you make it through the challenge!

Good luck gang, and remember, keep good track, stay on course, and get ready for an even better you!

Our ever-growing Level 1 CrossFit class is off to start their WOD with a quick run.

And now that we’ve properly taught them, corrected them, and scaled them, they’re Overhead Squatting or Front Squatting. Proper basics not only help you become stronger in the long run, but they also help keep your body healthy and coming back the next day! Awesome job Volts!

And that focus on the basics is helping Randy rock out an awesome OHS. Just months ago he couldn’t OHS the training bar, but hard work and consistency is helping him make HUGE gains!

Melina rocked it too!


In addition to becoming a great Coach at our gym, Rane is getting closer every day to 15 reps Overhead at body weight!

And yes, there was a WOD too…

Great job everyone, and I’m also very happy at how many Volts and Voltage Vixens are taking part in our Nutritional Challenge!

You all obviously rock!!!!!!!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Overhead Squat

‘Lil Nancy

4 Rounds for time.

400 Meter Run

10x Overhead Squat

Post load and times to comments.

All Levels CrossFit

Skill:

Overhead Squat: Try to find 15 Rep Max, if possible attempt the CrossFit Gold Standard of 15 Reps Overhead at Body Weight!

WOD: Via CrossFit Football.

10 Rounds with a DB or KB, for time. Go heavy.

One rounds consists of the following:

One Arm Power Clean Right
One Arm Front Squat Right
One Arm Push Press Right
One Arm Front Squat Right
One Arm Push Press Right

then switch hands….

One Arm Power Clean Left
One Arm Front Squat Left
One Arm Push Press Left
One Arm Front Squat Left
One Arm Push Press Left

Do not set the weight down or rest it on your body. Doing so results in a 5 Burpee penalty.

Post load and time to comments.



Busy day Tuesday at the High Voltage box.

60 Feet of Awesomeness was delivered this afternoon!

And Viola! We now have an absolutely incredible pull up structure to match our incredible gym and incredible members! Booya!

And add to it the highest level of instruction and explanation…

In every single skill and aspect of CrossFit…

And add to that a dynamic warm up…

And Work Out appropriate flexibility and mobility..

Creates not only awesome athletes…

But a gym full of the fittest, healthiest, and happiest people you’d ever care to be around!

Great job 7pm class…great job for every single member who walked through the doors today and chose to challenge yourself yet again to be stronger, faster, and healthier than you were before you came in!

If you’re finally ready to get started, contact us to get ya going!

Tim@CrossFitHighVoltage.com

5,000 square feet of awesomeness!

Announcements:

1. The High Voltage Powerlifting Club is Sold Out! We’re looking forward to an awesome 8 weeks of learning heavy stuff even more effectively starting this Thursday night at 7pm!

2. Paleo BBQ Sunday at 2pm at the High Voltage Box! Everyone is invited, friends and family too. Bring your own food, we’ll bring the BBQ, utensils, plates, etc. BYOB as well. Come get any new questions answered for the 60-ish Day Nutritional Challenge in person as well.

3. Speaking of the 60-ish Day Nutritional Challenge, there are only 3 more days to register at the gym. Come in, fill out your goal sheet, take your pre-challenge photos, and get started! Remember, keep track of your meal. Best results wins a split of the pot!

4. Because our morning class is growing like crazy, we’re adding an additional day! Starting next Tuesday it’s on at 6:30am!

5. Mark your calendars: Saturday, May 22 is our Grand Opening! Everyone is invited…and if you’ve been to one of our previous parties, you know we know how to celebrate!

6. Mark your calendars: Saturday, April 24 is our very first In-House Competition and Affiliate Cup Try Out.

We will have multiple WOD’s, starting at 12pm on Saturday, April 24. Some people may be doing 1, 2, 3, or even more WOD’s. There will be WOD’s that everyone can do, so make sure and mark your calendars! We will also need volunteers and judges.
The top male and female athletes can earn a spot on our Affiliate Cup Team.
-Set this date as an important training goal.
-Be there, and be ready! Be Ever Ready!

When we were at the old box, we maybe had 2 or 3 people coming in the mornings at that time. Now we’re averaging about 10 people every morning, and that’s in just 2 months at the new location. Yes, we love the new box!

The new Pull Up Bars are freaking awesome! Shown are members of the 1230 class on just 40 feet of them…

We have 60 feet total!

Different width grips form small and big hands, and different height bars: 7.5′, 8′, and 8.5′, and at 42″ off the wall, everyone, everyone can kip, kip, kip (just try not to rip)! With great instruction and help and positive support from your fellow Volts, everyone eventually learns to perform proper, kipping pull ups! (Great job Denise and Kirby!)

Great job Dessire! Our Voltage Vixens ROCK!!!

3, 2, 1, GO! Awesome job everyone…

Wednesday’s WOD’s

Level 1 CrossFit

Skill:

Kipping Pull Ups & Sumo Deadlift High Pull

WOD:

10 Rounds for time

10x SDLHP

10x Push Ups

Post load and times to comments

All Levels CrossFit

10 Minute AMRAP

5x SDLHP (155/105)

15x Push Ups

Post load and rounds competed 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!
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!


Sarah, well on her way to becoming a complete bad ass!

Monday’s WOD’s

Level 1

Skill:

Wall Ball

WOD:

4 Rounds for time

25x Squat

20x Sit Up

15x Push UP

10x Wall Ball

Post times to comments.

All Levels CrossFit

Skill:

Back Squat, 3 Reps at a time, find a 3 Rep Max

WOD:

3 Rounds for time, 1 minute rest after each round

40x Squats

30x Sit Ups

20x KB Swing (Heavy)

10x Push Up (upscale to True Push Ups on parallettes)

Post time including rest to comments.

One of our busiest days ever at CFHV yesterday! In fact, March was our best attended month ever, with over 25% more WOD’s crushed than ever before… must be the bigger space…or the awesome community…or the great Coaches….or….

If you’re ready to get started, contact us! tim@crossfithighvoltage.com

I got most of the CrossFitters on this one from Monday…now I just need a bigger camera…and a bigger white board!

Tuesday’s WOD’s

Level 1 CrossFit

Skill:

Deadlift

WOD:

12 Minute AMRAP

10x Deadlift

10x Box Jump

Sprint 100 Meters

Post rounds completed to comments.

All Levels CrossFit

Skill:

GHD Sit Ups and Back Extensions

WOD:

5 Rounds for time

15x Deadlift (135/95#)

15x Box Jump (24/20″)

Sprint 100 Meters

Post times to comments.

Another great day at the High Voltage box! Everyone had fun playing on the new GHD’s from Rogue Fitness and the Reverse Hyper from Rogue and Westside Barbell. We’re doing everything we can to help get your body as strong as possible. New equipment is coming in every single week, new members are joining every single day, PR’s are being smashed every single class.

It’s a good time to be CrossFitting with us! To get started, email tim@crossfithighvoltage.com
April is here, and it’s going to be a high powered month here at CrossFit High Voltage! Check our ‘Events’ section for full details on all the upcoming community events we’re hosting for our members!

1. High Voltage Powerlifting starts Thursday, April 8 @ 7pm.

2. Our April & May 60-ish Day Nutritional Challenge starts Monday, April 3. $30, and male and female winners get a split of the pot. Before weigh ins, measurements, and photos will take next week at the box, so get in, get registered, and get Results!

3. Our first In-House Throw Down is going to be Saturday, April 24 at CFHV. There will be multiple WOD’s (if you choose to do so), and challenging events for everyone. Mark your calendars and make this part of your goals.

4. Paleo BBQ on Sunday, April 11 @ 2pm. This will help kick off the 60-ish Day nutritional Challenge, as well as celebrate the first Sunday WOD for our Powerlifters. Everyone is welcome to come, bring your friends & family too.

5. High Voltage Endurance Club will start at the end of April. Stay tuned for date and times. This is going to be awesome!

So as you can see, April is the time to be a Volt and a Voltage Vixen. Get in, get working, and get your results!

A little bit of this…

Plus a little bit of team rowing competition

And some of this…

And some of this = another awesome day at CFHV!

Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Medicine Ball Clean

WOD:

30-25-20-15-10

Med Ball Cleans

Push Ups

Post times to comments.

All Levels CrossFit

Skill:

Team Rowing Competition. Teams of 3. First to 3,000 meters wins.

WOD:

10 Minute AMRAP

1x Power Clean (155/105#)

2x Front Squats (155/105#)

3x Push Press (155/105#)

15x Sit Ups

Post load and rounds completed to comments.
Everyone ready for the April 60-ish Day Nutritional Challenge? It starts this Monday, so let’s get ready!

The first day you’re in this week you will get your info packet and logbook, do your weigh in and measurements, state your goals (lose weight, gain weight, gain strength, better WOD times, etc) and get ready for even more results!

Also, Coaches Jade and Tommm are in Las Vegas for their CrossFit Football Certification…so get ready for even more awesomeness heading our way this month.

April is a high powered month here at High Voltage…so get in and get fit!

Also, did you know that you can check out www.crossfithighvoltage.com? The brand new site is almost done, but for now you can check out everything you see here on www.crossfithighvoltage.com. Check it out.

To get started, contact tim@crossfithighvoltage.com

Kyle and Chad ‘enjoying’ our new GHD (glute-ham developer). If you’ve never experienced this, then you’ve got to check it out!

JP getting strong on the dynamic method box squat.

The start of a long WOD at 9am this morning…and after weeks of repetition on the basics, they totally nailed it!

Great job everyone! See ya’ll Monday!

Hey CFHV Nutrition Gang!

Here it is, Day 1 of our 60-ish Day Nutritional Challenge. Here’s some updated details.

The Challenge starts today…so let’s get ready to get going.

As for this week, here’s the schedule for all participants. And before I forget, yes, you can still register this week, it’s $30 for the entire course. Please do so at the front desk.

The first day you attend this week, we’ll have you fill out the initial goal and measurement sheet, weigh in, and pre-photo (remember, only smile in the ‘after’ photo! haha).
You’ll start keeping track of your meals in a logbook or on your computer. That part is up to you. Every 2 weeks they’ll be due, so keep good records of what you’re taking in and your workouts.

This Sunday is the Paleo BBQ at the gym. It’ll be a great time to get together, ask questions, and get your game plan all set up. It’s at 2pm at the gym. We’ll supply plates and utensils, whatever food you’ll be eating or measuring is up to you! It’s your diet, take control.

And once everyone is registered and weighed in, we’ll send out the buddy list. Along with us, this person will help have your back and make sure you make it through the challenge!

Good luck gang, and remember, keep good track, stay on course, and get ready for an even better you!

Our ever-growing Level 1 CrossFit class is off to start their WOD with a quick run.

And now that we’ve properly taught them, corrected them, and scaled them, they’re Overhead Squatting or Front Squatting. Proper basics not only help you become stronger in the long run, but they also help keep your body healthy and coming back the next day! Awesome job Volts!

And that focus on the basics is helping Randy rock out an awesome OHS. Just months ago he couldn’t OHS the training bar, but hard work and consistency is helping him make HUGE gains!

Melina rocked it too!


In addition to becoming a great Coach at our gym, Rane is getting closer every day to 15 reps Overhead at body weight!

And yes, there was a WOD too…

Great job everyone, and I’m also very happy at how many Volts and Voltage Vixens are taking part in our Nutritional Challenge!

You all obviously rock!!!!!!!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Overhead Squat

‘Lil Nancy

4 Rounds for time.

400 Meter Run

10x Overhead Squat

Post load and times to comments.

All Levels CrossFit

Skill:

Overhead Squat: Try to find 15 Rep Max, if possible attempt the CrossFit Gold Standard of 15 Reps Overhead at Body Weight!

WOD: Via CrossFit Football.

10 Rounds with a DB or KB, for time. Go heavy.

One rounds consists of the following:

One Arm Power Clean Right
One Arm Front Squat Right
One Arm Push Press Right
One Arm Front Squat Right
One Arm Push Press Right

then switch hands….

One Arm Power Clean Left
One Arm Front Squat Left
One Arm Push Press Left
One Arm Front Squat Left
One Arm Push Press Left

Do not set the weight down or rest it on your body. Doing so results in a 5 Burpee penalty.

Post load and time to comments.



Busy day Tuesday at the High Voltage box.

60 Feet of Awesomeness was delivered this afternoon!

And Viola! We now have an absolutely incredible pull up structure to match our incredible gym and incredible members! Booya!

And add to it the highest level of instruction and explanation…

In every single skill and aspect of CrossFit…

And add to that a dynamic warm up…

And Work Out appropriate flexibility and mobility..

Creates not only awesome athletes…

But a gym full of the fittest, healthiest, and happiest people you’d ever care to be around!

Great job 7pm class…great job for every single member who walked through the doors today and chose to challenge yourself yet again to be stronger, faster, and healthier than you were before you came in!

If you’re finally ready to get started, contact us to get ya going!

Tim@CrossFitHighVoltage.com

5,000 square feet of awesomeness!

Announcements:

1. The High Voltage Powerlifting Club is Sold Out! We’re looking forward to an awesome 8 weeks of learning heavy stuff even more effectively starting this Thursday night at 7pm!

2. Paleo BBQ Sunday at 2pm at the High Voltage Box! Everyone is invited, friends and family too. Bring your own food, we’ll bring the BBQ, utensils, plates, etc. BYOB as well. Come get any new questions answered for the 60-ish Day Nutritional Challenge in person as well.

3. Speaking of the 60-ish Day Nutritional Challenge, there are only 3 more days to register at the gym. Come in, fill out your goal sheet, take your pre-challenge photos, and get started! Remember, keep track of your meal. Best results wins a split of the pot!

4. Because our morning class is growing like crazy, we’re adding an additional day! Starting next Tuesday it’s on at 6:30am!

5. Mark your calendars: Saturday, May 22 is our Grand Opening! Everyone is invited…and if you’ve been to one of our previous parties, you know we know how to celebrate!

6. Mark your calendars: Saturday, April 24 is our very first In-House Competition and Affiliate Cup Try Out.

We will have multiple WOD’s, starting at 12pm on Saturday, April 24. Some people may be doing 1, 2, 3, or even more WOD’s. There will be WOD’s that everyone can do, so make sure and mark your calendars! We will also need volunteers and judges.
The top male and female athletes can earn a spot on our Affiliate Cup Team.
-Set this date as an important training goal.
-Be there, and be ready! Be Ever Ready!

When we were at the old box, we maybe had 2 or 3 people coming in the mornings at that time. Now we’re averaging about 10 people every morning, and that’s in just 2 months at the new location. Yes, we love the new box!

The new Pull Up Bars are freaking awesome! Shown are members of the 1230 class on just 40 feet of them…

We have 60 feet total!

Different width grips form small and big hands, and different height bars: 7.5′, 8′, and 8.5′, and at 42″ off the wall, everyone, everyone can kip, kip, kip (just try not to rip)! With great instruction and help and positive support from your fellow Volts, everyone eventually learns to perform proper, kipping pull ups! (Great job Denise and Kirby!)

Great job Dessire! Our Voltage Vixens ROCK!!!

3, 2, 1, GO! Awesome job everyone…

Wednesday’s WOD’s

Level 1 CrossFit

Skill:

Kipping Pull Ups & Sumo Deadlift High Pull

WOD:

10 Rounds for time

10x SDLHP

10x Push Ups

Post load and times to comments

All Levels CrossFit

10 Minute AMRAP

5x SDLHP (155/105)

15x Push Ups

Post load and rounds competed to comments.

Thursday’s WOD’s

Level 1 CrossFit

Skill:

Front Squat

WOD:

15 Minute AMRAP

5x Burpee

10x Front Squat

200 Meter Run

All Levels CrossFit

Skill:

Ring Dips

WOD:

5 Rounds for time:

5x Hang Power Clean (135/95#)

10x Burpee

200 Meter Run

Post Load and time completed to comments.

Our first Powerlifting Class started last night at 7pm…and it…was…Awesome! Glad to have a great group of athletes to train hard and knowledgeable Coaches to lead them. Remember, the 7pm Level 1 CrossFit class is still happening on Thursday night. Just another advantage of having such a big CrossFit gym.

Mark Your Calendars!

Paleo BBQ Sunday at 2pm. All Nutritional Challengers should have received their first instructional email by now. If not, please contact tim@crossfithighvoltage. Everyone is invited!

In House Throw Down and Affiliate Team Try Out. Saturday, April 24 at 12pm. Everyone is invited, and everyone should try at least 1 WOD, judge, or volunteer!

Grand Opening is on Saturday, May 22! That’s right…let’s break this place in proper!


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!


Sarah, well on her way to becoming a complete bad ass!

Monday’s WOD’s

Level 1

Skill:

Wall Ball

WOD:

4 Rounds for time

25x Squat

20x Sit Up

15x Push UP

10x Wall Ball

Post times to comments.

All Levels CrossFit

Skill:

Back Squat, 3 Reps at a time, find a 3 Rep Max

WOD:

3 Rounds for time, 1 minute rest after each round

40x Squats

30x Sit Ups

20x KB Swing (Heavy)

10x Push Up (upscale to True Push Ups on parallettes)

Post time including rest to comments.

One of our busiest days ever at CFHV yesterday! In fact, March was our best attended month ever, with over 25% more WOD’s crushed than ever before… must be the bigger space…or the awesome community…or the great Coaches….or….

If you’re ready to get started, contact us! tim@crossfithighvoltage.com

I got most of the CrossFitters on this one from Monday…now I just need a bigger camera…and a bigger white board!

Tuesday’s WOD’s

Level 1 CrossFit

Skill:

Deadlift

WOD:

12 Minute AMRAP

10x Deadlift

10x Box Jump

Sprint 100 Meters

Post rounds completed to comments.

All Levels CrossFit

Skill:

GHD Sit Ups and Back Extensions

WOD:

5 Rounds for time

15x Deadlift (135/95#)

15x Box Jump (24/20″)

Sprint 100 Meters

Post times to comments.

Another great day at the High Voltage box! Everyone had fun playing on the new GHD’s from Rogue Fitness and the Reverse Hyper from Rogue and Westside Barbell. We’re doing everything we can to help get your body as strong as possible. New equipment is coming in every single week, new members are joining every single day, PR’s are being smashed every single class.

It’s a good time to be CrossFitting with us! To get started, email tim@crossfithighvoltage.com
April is here, and it’s going to be a high powered month here at CrossFit High Voltage! Check our ‘Events’ section for full details on all the upcoming community events we’re hosting for our members!

1. High Voltage Powerlifting starts Thursday, April 8 @ 7pm.

2. Our April & May 60-ish Day Nutritional Challenge starts Monday, April 3. $30, and male and female winners get a split of the pot. Before weigh ins, measurements, and photos will take next week at the box, so get in, get registered, and get Results!

3. Our first In-House Throw Down is going to be Saturday, April 24 at CFHV. There will be multiple WOD’s (if you choose to do so), and challenging events for everyone. Mark your calendars and make this part of your goals.

4. Paleo BBQ on Sunday, April 11 @ 2pm. This will help kick off the 60-ish Day nutritional Challenge, as well as celebrate the first Sunday WOD for our Powerlifters. Everyone is welcome to come, bring your friends & family too.

5. High Voltage Endurance Club will start at the end of April. Stay tuned for date and times. This is going to be awesome!

So as you can see, April is the time to be a Volt and a Voltage Vixen. Get in, get working, and get your results!

A little bit of this…

Plus a little bit of team rowing competition

And some of this…

And some of this = another awesome day at CFHV!

Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Medicine Ball Clean

WOD:

30-25-20-15-10

Med Ball Cleans

Push Ups

Post times to comments.

All Levels CrossFit

Skill:

Team Rowing Competition. Teams of 3. First to 3,000 meters wins.

WOD:

10 Minute AMRAP

1x Power Clean (155/105#)

2x Front Squats (155/105#)

3x Push Press (155/105#)

15x Sit Ups

Post load and rounds completed to comments.
Everyone ready for the April 60-ish Day Nutritional Challenge? It starts this Monday, so let’s get ready!

The first day you’re in this week you will get your info packet and logbook, do your weigh in and measurements, state your goals (lose weight, gain weight, gain strength, better WOD times, etc) and get ready for even more results!

Also, Coaches Jade and Tommm are in Las Vegas for their CrossFit Football Certification…so get ready for even more awesomeness heading our way this month.

April is a high powered month here at High Voltage…so get in and get fit!

Also, did you know that you can check out www.crossfithighvoltage.com? The brand new site is almost done, but for now you can check out everything you see here on www.crossfithighvoltage.com. Check it out.

To get started, contact tim@crossfithighvoltage.com

Kyle and Chad ‘enjoying’ our new GHD (glute-ham developer). If you’ve never experienced this, then you’ve got to check it out!

JP getting strong on the dynamic method box squat.

The start of a long WOD at 9am this morning…and after weeks of repetition on the basics, they totally nailed it!

Great job everyone! See ya’ll Monday!

Hey CFHV Nutrition Gang!

Here it is, Day 1 of our 60-ish Day Nutritional Challenge. Here’s some updated details.

The Challenge starts today…so let’s get ready to get going.

As for this week, here’s the schedule for all participants. And before I forget, yes, you can still register this week, it’s $30 for the entire course. Please do so at the front desk.

The first day you attend this week, we’ll have you fill out the initial goal and measurement sheet, weigh in, and pre-photo (remember, only smile in the ‘after’ photo! haha).
You’ll start keeping track of your meals in a logbook or on your computer. That part is up to you. Every 2 weeks they’ll be due, so keep good records of what you’re taking in and your workouts.

This Sunday is the Paleo BBQ at the gym. It’ll be a great time to get together, ask questions, and get your game plan all set up. It’s at 2pm at the gym. We’ll supply plates and utensils, whatever food you’ll be eating or measuring is up to you! It’s your diet, take control.

And once everyone is registered and weighed in, we’ll send out the buddy list. Along with us, this person will help have your back and make sure you make it through the challenge!

Good luck gang, and remember, keep good track, stay on course, and get ready for an even better you!

Our ever-growing Level 1 CrossFit class is off to start their WOD with a quick run.

And now that we’ve properly taught them, corrected them, and scaled them, they’re Overhead Squatting or Front Squatting. Proper basics not only help you become stronger in the long run, but they also help keep your body healthy and coming back the next day! Awesome job Volts!

And that focus on the basics is helping Randy rock out an awesome OHS. Just months ago he couldn’t OHS the training bar, but hard work and consistency is helping him make HUGE gains!

Melina rocked it too!


In addition to becoming a great Coach at our gym, Rane is getting closer every day to 15 reps Overhead at body weight!

And yes, there was a WOD too…

Great job everyone, and I’m also very happy at how many Volts and Voltage Vixens are taking part in our Nutritional Challenge!

You all obviously rock!!!!!!!

Monday’s WOD’s

Level 1 CrossFit

Skill:

Overhead Squat

‘Lil Nancy

4 Rounds for time.

400 Meter Run

10x Overhead Squat

Post load and times to comments.

All Levels CrossFit

Skill:

Overhead Squat: Try to find 15 Rep Max, if possible attempt the CrossFit Gold Standard of 15 Reps Overhead at Body Weight!

WOD: Via CrossFit Football.

10 Rounds with a DB or KB, for time. Go heavy.

One rounds consists of the following:

One Arm Power Clean Right
One Arm Front Squat Right
One Arm Push Press Right
One Arm Front Squat Right
One Arm Push Press Right

then switch hands….

One Arm Power Clean Left
One Arm Front Squat Left
One Arm Push Press Left
One Arm Front Squat Left
One Arm Push Press Left

Do not set the weight down or rest it on your body. Doing so results in a 5 Burpee penalty.

Post load and time to comments.



Busy day Tuesday at the High Voltage box.

60 Feet of Awesomeness was delivered this afternoon!

And Viola! We now have an absolutely incredible pull up structure to match our incredible gym and incredible members! Booya!

And add to it the highest level of instruction and explanation…

In every single skill and aspect of CrossFit…

And add to that a dynamic warm up…

And Work Out appropriate flexibility and mobility..

Creates not only awesome athletes…

But a gym full of the fittest, healthiest, and happiest people you’d ever care to be around!

Great job 7pm class…great job for every single member who walked through the doors today and chose to challenge yourself yet again to be stronger, faster, and healthier than you were before you came in!

If you’re finally ready to get started, contact us to get ya going!

Tim@CrossFitHighVoltage.com

5,000 square feet of awesomeness!

Announcements:

1. The High Voltage Powerlifting Club is Sold Out! We’re looking forward to an awesome 8 weeks of learning heavy stuff even more effectively starting this Thursday night at 7pm!

2. Paleo BBQ Sunday at 2pm at the High Voltage Box! Everyone is invited, friends and family too. Bring your own food, we’ll bring the BBQ, utensils, plates, etc. BYOB as well. Come get any new questions answered for the 60-ish Day Nutritional Challenge in person as well.

3. Speaking of the 60-ish Day Nutritional Challenge, there are only 3 more days to register at the gym. Come in, fill out your goal sheet, take your pre-challenge photos, and get started! Remember, keep track of your meal. Best results wins a split of the pot!

4. Because our morning class is growing like crazy, we’re adding an additional day! Starting next Tuesday it’s on at 6:30am!

5. Mark your calendars: Saturday, May 22 is our Grand Opening! Everyone is invited…and if you’ve been to one of our previous parties, you know we know how to celebrate!

6. Mark your calendars: Saturday, April 24 is our very first In-House Competition and Affiliate Cup Try Out.

We will have multiple WOD’s, starting at 12pm on Saturday, April 24. Some people may be doing 1, 2, 3, or even more WOD’s. There will be WOD’s that everyone can do, so make sure and mark your calendars! We will also need volunteers and judges.
The top male and female athletes can earn a spot on our Affiliate Cup Team.
-Set this date as an important training goal.
-Be there, and be ready! Be Ever Ready!

When we were at the old box, we maybe had 2 or 3 people coming in the mornings at that time. Now we’re averaging about 10 people every morning, and that’s in just 2 months at the new location. Yes, we love the new box!

The new Pull Up Bars are freaking awesome! Shown are members of the 1230 class on just 40 feet of them…

We have 60 feet total!

Different width grips form small and big hands, and different height bars: 7.5′, 8′, and 8.5′, and at 42″ off the wall, everyone, everyone can kip, kip, kip (just try not to rip)! With great instruction and help and positive support from your fellow Volts, everyone eventually learns to perform proper, kipping pull ups! (Great job Denise and Kirby!)

Great job Dessire! Our Voltage Vixens ROCK!!!

3, 2, 1, GO! Awesome job everyone…

Wednesday’s WOD’s

Level 1 CrossFit

Skill:

Kipping Pull Ups & Sumo Deadlift High Pull

WOD:

10 Rounds for time

10x SDLHP

10x Push Ups

Post load and times to comments

All Levels CrossFit

10 Minute AMRAP

5x SDLHP (155/105)

15x Push Ups

Post load and rounds competed to comments.

Thursday’s WOD’s

Level 1 CrossFit

Skill:

Front Squat

WOD:

15 Minute AMRAP

5x Burpee

10x Front Squat

200 Meter Run

All Levels CrossFit

Skill:

Ring Dips

WOD:

5 Rounds for time:

5x Hang Power Clean (135/95#)

10x Burpee

200 Meter Run

Post Load and time completed to comments.

Our first Powerlifting Class started last night at 7pm…and it…was…Awesome! Glad to have a great group of athletes to train hard and knowledgeable Coaches to lead them. Remember, the 7pm Level 1 CrossFit class is still happening on Thursday night. Just another advantage of having such a big CrossFit gym.

Mark Your Calendars!

Paleo BBQ Sunday at 2pm. All Nutritional Challengers should have received their first instructional email by now. If not, please contact tim@crossfithighvoltage. Everyone is invited!

In House Throw Down and Affiliate Team Try Out. Saturday, April 24 at 12pm. Everyone is invited, and everyone should try at least 1 WOD, judge, or volunteer!

Grand Opening is on Saturday, May 22! That’s right…let’s break this place in proper!
Congrats to Laura and Chase who both got their very first Pull Ups last night! Great work ladies, they don’t always happen quickly, but with hard work and consistent effort, you get great results!

Great turnout for the Paleo BBQ on Sunday to help kick off the 60-ish Day Nutritional Challenge. Over 30 people came out, broke in our new BBQ, had some great, healthy food, and were lucky to have a graduate and current student of LA’s Le Cordon Bleu chef school (also CFHV members Stefan and Cristina!). In fact, it went so well we’re planning on doing it again in May!

Monday’s WOD

Level 1 CrossFit

Skill:

Kipping Pull Ups

WOD:

15 Minute AMRAP

3x Pull Ups

6x Sit Ups

9x Squats

Post rounds completed to comments.

All Levels CrossFit

Skill:

Front Squat

WOD:

15 Minute AMRAP. Add 1 rep every round to each movement.

Pull Up

Sit Up

Kettlebell Swing (bottoms up)

Broad Jump (6′ jump, feet jump and land at the same time)

Post load and rounds completed to comments.