100507 – Friday

How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, try please turn it in to the front room desk, malady or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, try please turn it in to the front room desk, malady or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
Come watch “Food, this site Inc” in the Lounge tonight at 9pm! Bring your friends.

We will post and send out the WOD’s for Saturday’s In House Throwdown and Affiliate Cup Try-Out on Thursday…so stay tuned!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Cleans

WOD: 10, viagra 100mg 9, generic 8…1

Med Ball Cleans

Sit Ups

Push Ups

Post load and time to comments.

All Levels CrossFit

WOD:

1 Rep Max Deadlift,

then after 5 minutes,

5 Minutes Max Rep Burpees.

Post Deadlift weight and Burpee Reps to comments.

Awesome job, everyone! Congrats on another night of incredible PR’s! The Nutritional Challenge is really starting to pay off for many of you…just like we planned!

See you all Wednesday for more awesome awesomeness.
How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, try please turn it in to the front room desk, malady or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
Come watch “Food, this site Inc” in the Lounge tonight at 9pm! Bring your friends.

We will post and send out the WOD’s for Saturday’s In House Throwdown and Affiliate Cup Try-Out on Thursday…so stay tuned!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Cleans

WOD: 10, viagra 100mg 9, generic 8…1

Med Ball Cleans

Sit Ups

Push Ups

Post load and time to comments.

All Levels CrossFit

WOD:

1 Rep Max Deadlift,

then after 5 minutes,

5 Minutes Max Rep Burpees.

Post Deadlift weight and Burpee Reps to comments.

Awesome job, everyone! Congrats on another night of incredible PR’s! The Nutritional Challenge is really starting to pay off for many of you…just like we planned!

See you all Wednesday for more awesome awesomeness.
Hey Everyone!

I’m very glad to announce the WOD’s for our very first CFHV In House Throwdown!

Remember, website like this it starts this Saturday at 12pm. We’ll have 3 WOD’s, generic through out the day. They will be run in heats, viagra dosage and are all scalable.

9am Level 1 class is still on this Saturday, but there will be no 10am class for this Saturday, due to the Throwdown.

WOD 1. Starting at 12pm – 2pm (but it’s not a 2 hour WOD!).

CF Baseline Down and Back. (Can be subbed with original CF Baseline).

500 Meter Row

40x Squats

30x Sit Ups

20x Clapping Push Ups

10x Chest to Bar Pull Ups

then you must get off the bar,

10x Chest to Bar Pull Ups

20x Clapping Push Ups

30x Sit Ups

40x Squats

500 Meter Row.

WOD # 2. 2pm – 4pm

5 Minutes total. Ground to Overhead any way.

Max weight lifted total from ground to overhead. Minimum 95/65#, but you can use as much weight as you like, choose your own weight.

Once the clock starts, and before you can begin lifting, you must complete 10 Hand Stand Push Ups (1 ab mat for women).

Then the remaining part of the 5 minutes you have to lift.

WOD #3. 4-6pm.

The Chipper.

For time.

45x Double Unders

40x Box Jumps (24″/20″)

35x Wall Ball (20/15#)

30x Burpees)

25x Overhead Squat (115/75#)

20x Toes to Bar

15x Thruster (135/95#)

10x Muscle Ups (sub ring pull ups and push ups)

400 Meter Sand Bag Run.

Remember, you can try 1, 2, or all 3 WOD’s. You can come help, hang out, BBQ us some food…you get the picture. Part of having awesome community events is making sure everyone is invited. So bring your friends and family too so they can see what the heck your Facebook status updates are all about.

The winner will be based on the lowest combined ordinal ranking for each WOD. 1st place in each WOD gets 1 pt, 2nd place gets 2 pts, and so on. Lowest combined score wins!

WTF Brian finally joining the 4 Wheel Club at CFHV!

And a little 1230pm mobility aint to shabby either…

See you all there this Saturday at 12pm.

Remember, 9am is still on for this Saturday, but no 10am (just for this week).

How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, try please turn it in to the front room desk, malady or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
Come watch “Food, this site Inc” in the Lounge tonight at 9pm! Bring your friends.

We will post and send out the WOD’s for Saturday’s In House Throwdown and Affiliate Cup Try-Out on Thursday…so stay tuned!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Cleans

WOD: 10, viagra 100mg 9, generic 8…1

Med Ball Cleans

Sit Ups

Push Ups

Post load and time to comments.

All Levels CrossFit

WOD:

1 Rep Max Deadlift,

then after 5 minutes,

5 Minutes Max Rep Burpees.

Post Deadlift weight and Burpee Reps to comments.

Awesome job, everyone! Congrats on another night of incredible PR’s! The Nutritional Challenge is really starting to pay off for many of you…just like we planned!

See you all Wednesday for more awesome awesomeness.
Hey Everyone!

I’m very glad to announce the WOD’s for our very first CFHV In House Throwdown!

Remember, website like this it starts this Saturday at 12pm. We’ll have 3 WOD’s, generic through out the day. They will be run in heats, viagra dosage and are all scalable.

9am Level 1 class is still on this Saturday, but there will be no 10am class for this Saturday, due to the Throwdown.

WOD 1. Starting at 12pm – 2pm (but it’s not a 2 hour WOD!).

CF Baseline Down and Back. (Can be subbed with original CF Baseline).

500 Meter Row

40x Squats

30x Sit Ups

20x Clapping Push Ups

10x Chest to Bar Pull Ups

then you must get off the bar,

10x Chest to Bar Pull Ups

20x Clapping Push Ups

30x Sit Ups

40x Squats

500 Meter Row.

WOD # 2. 2pm – 4pm

5 Minutes total. Ground to Overhead any way.

Max weight lifted total from ground to overhead. Minimum 95/65#, but you can use as much weight as you like, choose your own weight.

Once the clock starts, and before you can begin lifting, you must complete 10 Hand Stand Push Ups (1 ab mat for women).

Then the remaining part of the 5 minutes you have to lift.

WOD #3. 4-6pm.

The Chipper.

For time.

45x Double Unders

40x Box Jumps (24″/20″)

35x Wall Ball (20/15#)

30x Burpees)

25x Overhead Squat (115/75#)

20x Toes to Bar

15x Thruster (135/95#)

10x Muscle Ups (sub ring pull ups and push ups)

400 Meter Sand Bag Run.

Remember, you can try 1, 2, or all 3 WOD’s. You can come help, hang out, BBQ us some food…you get the picture. Part of having awesome community events is making sure everyone is invited. So bring your friends and family too so they can see what the heck your Facebook status updates are all about.

The winner will be based on the lowest combined ordinal ranking for each WOD. 1st place in each WOD gets 1 pt, 2nd place gets 2 pts, and so on. Lowest combined score wins!

WTF Brian finally joining the 4 Wheel Club at CFHV!

And a little 1230pm mobility aint to shabby either…

See you all there this Saturday at 12pm.

Remember, 9am is still on for this Saturday, but no 10am (just for this week).

It’s finally here! Everyone is super excited about coming in and gettin’ some! Come by and hit up a WOD, viagra approved or 2, or 3, have some BBQ, get a drink…you get the picture!

WOD #1: 12-2pm

WOD #2: 2-4pm

WOD #3: 4-6pm

The WOD’s get progressively more difficult as the day goes on, but each WOD can be scaled if needed.


How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, try please turn it in to the front room desk, malady or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
Come watch “Food, this site Inc” in the Lounge tonight at 9pm! Bring your friends.

We will post and send out the WOD’s for Saturday’s In House Throwdown and Affiliate Cup Try-Out on Thursday…so stay tuned!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Cleans

WOD: 10, viagra 100mg 9, generic 8…1

Med Ball Cleans

Sit Ups

Push Ups

Post load and time to comments.

All Levels CrossFit

WOD:

1 Rep Max Deadlift,

then after 5 minutes,

5 Minutes Max Rep Burpees.

Post Deadlift weight and Burpee Reps to comments.

Awesome job, everyone! Congrats on another night of incredible PR’s! The Nutritional Challenge is really starting to pay off for many of you…just like we planned!

See you all Wednesday for more awesome awesomeness.
Hey Everyone!

I’m very glad to announce the WOD’s for our very first CFHV In House Throwdown!

Remember, website like this it starts this Saturday at 12pm. We’ll have 3 WOD’s, generic through out the day. They will be run in heats, viagra dosage and are all scalable.

9am Level 1 class is still on this Saturday, but there will be no 10am class for this Saturday, due to the Throwdown.

WOD 1. Starting at 12pm – 2pm (but it’s not a 2 hour WOD!).

CF Baseline Down and Back. (Can be subbed with original CF Baseline).

500 Meter Row

40x Squats

30x Sit Ups

20x Clapping Push Ups

10x Chest to Bar Pull Ups

then you must get off the bar,

10x Chest to Bar Pull Ups

20x Clapping Push Ups

30x Sit Ups

40x Squats

500 Meter Row.

WOD # 2. 2pm – 4pm

5 Minutes total. Ground to Overhead any way.

Max weight lifted total from ground to overhead. Minimum 95/65#, but you can use as much weight as you like, choose your own weight.

Once the clock starts, and before you can begin lifting, you must complete 10 Hand Stand Push Ups (1 ab mat for women).

Then the remaining part of the 5 minutes you have to lift.

WOD #3. 4-6pm.

The Chipper.

For time.

45x Double Unders

40x Box Jumps (24″/20″)

35x Wall Ball (20/15#)

30x Burpees)

25x Overhead Squat (115/75#)

20x Toes to Bar

15x Thruster (135/95#)

10x Muscle Ups (sub ring pull ups and push ups)

400 Meter Sand Bag Run.

Remember, you can try 1, 2, or all 3 WOD’s. You can come help, hang out, BBQ us some food…you get the picture. Part of having awesome community events is making sure everyone is invited. So bring your friends and family too so they can see what the heck your Facebook status updates are all about.

The winner will be based on the lowest combined ordinal ranking for each WOD. 1st place in each WOD gets 1 pt, 2nd place gets 2 pts, and so on. Lowest combined score wins!

WTF Brian finally joining the 4 Wheel Club at CFHV!

And a little 1230pm mobility aint to shabby either…

See you all there this Saturday at 12pm.

Remember, 9am is still on for this Saturday, but no 10am (just for this week).

It’s finally here! Everyone is super excited about coming in and gettin’ some! Come by and hit up a WOD, viagra approved or 2, or 3, have some BBQ, get a drink…you get the picture!

WOD #1: 12-2pm

WOD #2: 2-4pm

WOD #3: 4-6pm

The WOD’s get progressively more difficult as the day goes on, but each WOD can be scaled if needed.


Yeah Buddy! What a Saturday. Blood, order sweat, and beers. Ever seen someone’s nose bleed from pure intensity? Now I can say that I have!

The best part was how many people that came out to be a part of it. We had everyone there, ranging from our very first 2 members Greg & Adel, to CF High Voltagers who have just started. Like I said…It…Was….Awesome.

This photo pretty much sums up the entire day! You can go as hard as you can, and know that we’ve got your back 100%. That’s just how we do.

In fact, we liked it so much, we’re going to do it every 2 months. We’re tentatively calling it the CrossFit High Voltage Grand Prix. Kind of an ongoing challenge type of thing, where you can earn points over the year!

Having goals like this in your CrossFit training is very important. Your goal doesn’t have to be anything special, but the difference is in training for SOMETHING, rather than just ‘going through the motions’ is a significant aspect that separates CrossFitters from regular gym rats.

[youtube=http://www.youtube.com/watch?v=tap0eG-pj-Q&hl=en_US&fs=1&]

The next one is tentatively scheduled for Saturday, June 26 @ 12pm. Everyone needs to make this a part of their training plan and training goals. Why? Because it’s awesome, that’s why!
How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, try please turn it in to the front room desk, malady or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
Come watch “Food, this site Inc” in the Lounge tonight at 9pm! Bring your friends.

We will post and send out the WOD’s for Saturday’s In House Throwdown and Affiliate Cup Try-Out on Thursday…so stay tuned!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Cleans

WOD: 10, viagra 100mg 9, generic 8…1

Med Ball Cleans

Sit Ups

Push Ups

Post load and time to comments.

All Levels CrossFit

WOD:

1 Rep Max Deadlift,

then after 5 minutes,

5 Minutes Max Rep Burpees.

Post Deadlift weight and Burpee Reps to comments.

Awesome job, everyone! Congrats on another night of incredible PR’s! The Nutritional Challenge is really starting to pay off for many of you…just like we planned!

See you all Wednesday for more awesome awesomeness.
Hey Everyone!

I’m very glad to announce the WOD’s for our very first CFHV In House Throwdown!

Remember, website like this it starts this Saturday at 12pm. We’ll have 3 WOD’s, generic through out the day. They will be run in heats, viagra dosage and are all scalable.

9am Level 1 class is still on this Saturday, but there will be no 10am class for this Saturday, due to the Throwdown.

WOD 1. Starting at 12pm – 2pm (but it’s not a 2 hour WOD!).

CF Baseline Down and Back. (Can be subbed with original CF Baseline).

500 Meter Row

40x Squats

30x Sit Ups

20x Clapping Push Ups

10x Chest to Bar Pull Ups

then you must get off the bar,

10x Chest to Bar Pull Ups

20x Clapping Push Ups

30x Sit Ups

40x Squats

500 Meter Row.

WOD # 2. 2pm – 4pm

5 Minutes total. Ground to Overhead any way.

Max weight lifted total from ground to overhead. Minimum 95/65#, but you can use as much weight as you like, choose your own weight.

Once the clock starts, and before you can begin lifting, you must complete 10 Hand Stand Push Ups (1 ab mat for women).

Then the remaining part of the 5 minutes you have to lift.

WOD #3. 4-6pm.

The Chipper.

For time.

45x Double Unders

40x Box Jumps (24″/20″)

35x Wall Ball (20/15#)

30x Burpees)

25x Overhead Squat (115/75#)

20x Toes to Bar

15x Thruster (135/95#)

10x Muscle Ups (sub ring pull ups and push ups)

400 Meter Sand Bag Run.

Remember, you can try 1, 2, or all 3 WOD’s. You can come help, hang out, BBQ us some food…you get the picture. Part of having awesome community events is making sure everyone is invited. So bring your friends and family too so they can see what the heck your Facebook status updates are all about.

The winner will be based on the lowest combined ordinal ranking for each WOD. 1st place in each WOD gets 1 pt, 2nd place gets 2 pts, and so on. Lowest combined score wins!

WTF Brian finally joining the 4 Wheel Club at CFHV!

And a little 1230pm mobility aint to shabby either…

See you all there this Saturday at 12pm.

Remember, 9am is still on for this Saturday, but no 10am (just for this week).

It’s finally here! Everyone is super excited about coming in and gettin’ some! Come by and hit up a WOD, viagra approved or 2, or 3, have some BBQ, get a drink…you get the picture!

WOD #1: 12-2pm

WOD #2: 2-4pm

WOD #3: 4-6pm

The WOD’s get progressively more difficult as the day goes on, but each WOD can be scaled if needed.


Yeah Buddy! What a Saturday. Blood, order sweat, and beers. Ever seen someone’s nose bleed from pure intensity? Now I can say that I have!

The best part was how many people that came out to be a part of it. We had everyone there, ranging from our very first 2 members Greg & Adel, to CF High Voltagers who have just started. Like I said…It…Was….Awesome.

This photo pretty much sums up the entire day! You can go as hard as you can, and know that we’ve got your back 100%. That’s just how we do.

In fact, we liked it so much, we’re going to do it every 2 months. We’re tentatively calling it the CrossFit High Voltage Grand Prix. Kind of an ongoing challenge type of thing, where you can earn points over the year!

Having goals like this in your CrossFit training is very important. Your goal doesn’t have to be anything special, but the difference is in training for SOMETHING, rather than just ‘going through the motions’ is a significant aspect that separates CrossFitters from regular gym rats.

[youtube=http://www.youtube.com/watch?v=tap0eG-pj-Q&hl=en_US&fs=1&]

The next one is tentatively scheduled for Saturday, June 26 @ 12pm. Everyone needs to make this a part of their training plan and training goals. Why? Because it’s awesome, that’s why!
Reminders:

1. Food logs are due again this Thursday through Saturday at 11am. Either drop them off at the front desk or email them to paleoblocks@gmail.com. After this week, viagra 100mg you’re half way done! Congrats to you all for taking on this challenge and doing so well.

2. Grand Opening is Saturday, sickness May 22 @ 6pm. Be there Volts and Vixens. Family and friends are always welcome.

Tuesday’s WOD:

All Classes:

“Tabata This”

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, buy more about Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from each of the five stations.

There are 40 intervals total. Post your lowest score of each movement to comments.

Good times!

How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, try please turn it in to the front room desk, malady or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
Come watch “Food, this site Inc” in the Lounge tonight at 9pm! Bring your friends.

We will post and send out the WOD’s for Saturday’s In House Throwdown and Affiliate Cup Try-Out on Thursday…so stay tuned!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Cleans

WOD: 10, viagra 100mg 9, generic 8…1

Med Ball Cleans

Sit Ups

Push Ups

Post load and time to comments.

All Levels CrossFit

WOD:

1 Rep Max Deadlift,

then after 5 minutes,

5 Minutes Max Rep Burpees.

Post Deadlift weight and Burpee Reps to comments.

Awesome job, everyone! Congrats on another night of incredible PR’s! The Nutritional Challenge is really starting to pay off for many of you…just like we planned!

See you all Wednesday for more awesome awesomeness.
Hey Everyone!

I’m very glad to announce the WOD’s for our very first CFHV In House Throwdown!

Remember, website like this it starts this Saturday at 12pm. We’ll have 3 WOD’s, generic through out the day. They will be run in heats, viagra dosage and are all scalable.

9am Level 1 class is still on this Saturday, but there will be no 10am class for this Saturday, due to the Throwdown.

WOD 1. Starting at 12pm – 2pm (but it’s not a 2 hour WOD!).

CF Baseline Down and Back. (Can be subbed with original CF Baseline).

500 Meter Row

40x Squats

30x Sit Ups

20x Clapping Push Ups

10x Chest to Bar Pull Ups

then you must get off the bar,

10x Chest to Bar Pull Ups

20x Clapping Push Ups

30x Sit Ups

40x Squats

500 Meter Row.

WOD # 2. 2pm – 4pm

5 Minutes total. Ground to Overhead any way.

Max weight lifted total from ground to overhead. Minimum 95/65#, but you can use as much weight as you like, choose your own weight.

Once the clock starts, and before you can begin lifting, you must complete 10 Hand Stand Push Ups (1 ab mat for women).

Then the remaining part of the 5 minutes you have to lift.

WOD #3. 4-6pm.

The Chipper.

For time.

45x Double Unders

40x Box Jumps (24″/20″)

35x Wall Ball (20/15#)

30x Burpees)

25x Overhead Squat (115/75#)

20x Toes to Bar

15x Thruster (135/95#)

10x Muscle Ups (sub ring pull ups and push ups)

400 Meter Sand Bag Run.

Remember, you can try 1, 2, or all 3 WOD’s. You can come help, hang out, BBQ us some food…you get the picture. Part of having awesome community events is making sure everyone is invited. So bring your friends and family too so they can see what the heck your Facebook status updates are all about.

The winner will be based on the lowest combined ordinal ranking for each WOD. 1st place in each WOD gets 1 pt, 2nd place gets 2 pts, and so on. Lowest combined score wins!

WTF Brian finally joining the 4 Wheel Club at CFHV!

And a little 1230pm mobility aint to shabby either…

See you all there this Saturday at 12pm.

Remember, 9am is still on for this Saturday, but no 10am (just for this week).

It’s finally here! Everyone is super excited about coming in and gettin’ some! Come by and hit up a WOD, viagra approved or 2, or 3, have some BBQ, get a drink…you get the picture!

WOD #1: 12-2pm

WOD #2: 2-4pm

WOD #3: 4-6pm

The WOD’s get progressively more difficult as the day goes on, but each WOD can be scaled if needed.


Yeah Buddy! What a Saturday. Blood, order sweat, and beers. Ever seen someone’s nose bleed from pure intensity? Now I can say that I have!

The best part was how many people that came out to be a part of it. We had everyone there, ranging from our very first 2 members Greg & Adel, to CF High Voltagers who have just started. Like I said…It…Was….Awesome.

This photo pretty much sums up the entire day! You can go as hard as you can, and know that we’ve got your back 100%. That’s just how we do.

In fact, we liked it so much, we’re going to do it every 2 months. We’re tentatively calling it the CrossFit High Voltage Grand Prix. Kind of an ongoing challenge type of thing, where you can earn points over the year!

Having goals like this in your CrossFit training is very important. Your goal doesn’t have to be anything special, but the difference is in training for SOMETHING, rather than just ‘going through the motions’ is a significant aspect that separates CrossFitters from regular gym rats.

[youtube=http://www.youtube.com/watch?v=tap0eG-pj-Q&hl=en_US&fs=1&]

The next one is tentatively scheduled for Saturday, June 26 @ 12pm. Everyone needs to make this a part of their training plan and training goals. Why? Because it’s awesome, that’s why!
Reminders:

1. Food logs are due again this Thursday through Saturday at 11am. Either drop them off at the front desk or email them to paleoblocks@gmail.com. After this week, viagra 100mg you’re half way done! Congrats to you all for taking on this challenge and doing so well.

2. Grand Opening is Saturday, sickness May 22 @ 6pm. Be there Volts and Vixens. Family and friends are always welcome.

Tuesday’s WOD:

All Classes:

“Tabata This”

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, buy more about Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from each of the five stations.

There are 40 intervals total. Post your lowest score of each movement to comments.

Good times!

Just another awesome day of being a CrossFit High Volter! (hmm, there wonder how the 8pm crew did at the bottom?)

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 15 Minute AMRAP

5x SDLHP

10x Box Jump

Post load and time to comments.

All Levels CrossFit

Skill: Power Clean – Work up quickly to a heavy 3 rep. Focus on the transition of the vertical jump into a quick catch.

WOD: Deadlift Tower of Power (reduced rest version!)

1 minute AMRAP, order 2 minute rest (I said it was the reduced rest version!). 5 Rounds.

155/105#: 1 point for each rep

225/155#: 3 points

275#/185#: 7 points

225/155#: 3 points

155/105#: 1 point

Post load, and score to comments.
How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, try please turn it in to the front room desk, malady or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
Come watch “Food, this site Inc” in the Lounge tonight at 9pm! Bring your friends.

We will post and send out the WOD’s for Saturday’s In House Throwdown and Affiliate Cup Try-Out on Thursday…so stay tuned!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Cleans

WOD: 10, viagra 100mg 9, generic 8…1

Med Ball Cleans

Sit Ups

Push Ups

Post load and time to comments.

All Levels CrossFit

WOD:

1 Rep Max Deadlift,

then after 5 minutes,

5 Minutes Max Rep Burpees.

Post Deadlift weight and Burpee Reps to comments.

Awesome job, everyone! Congrats on another night of incredible PR’s! The Nutritional Challenge is really starting to pay off for many of you…just like we planned!

See you all Wednesday for more awesome awesomeness.
Hey Everyone!

I’m very glad to announce the WOD’s for our very first CFHV In House Throwdown!

Remember, website like this it starts this Saturday at 12pm. We’ll have 3 WOD’s, generic through out the day. They will be run in heats, viagra dosage and are all scalable.

9am Level 1 class is still on this Saturday, but there will be no 10am class for this Saturday, due to the Throwdown.

WOD 1. Starting at 12pm – 2pm (but it’s not a 2 hour WOD!).

CF Baseline Down and Back. (Can be subbed with original CF Baseline).

500 Meter Row

40x Squats

30x Sit Ups

20x Clapping Push Ups

10x Chest to Bar Pull Ups

then you must get off the bar,

10x Chest to Bar Pull Ups

20x Clapping Push Ups

30x Sit Ups

40x Squats

500 Meter Row.

WOD # 2. 2pm – 4pm

5 Minutes total. Ground to Overhead any way.

Max weight lifted total from ground to overhead. Minimum 95/65#, but you can use as much weight as you like, choose your own weight.

Once the clock starts, and before you can begin lifting, you must complete 10 Hand Stand Push Ups (1 ab mat for women).

Then the remaining part of the 5 minutes you have to lift.

WOD #3. 4-6pm.

The Chipper.

For time.

45x Double Unders

40x Box Jumps (24″/20″)

35x Wall Ball (20/15#)

30x Burpees)

25x Overhead Squat (115/75#)

20x Toes to Bar

15x Thruster (135/95#)

10x Muscle Ups (sub ring pull ups and push ups)

400 Meter Sand Bag Run.

Remember, you can try 1, 2, or all 3 WOD’s. You can come help, hang out, BBQ us some food…you get the picture. Part of having awesome community events is making sure everyone is invited. So bring your friends and family too so they can see what the heck your Facebook status updates are all about.

The winner will be based on the lowest combined ordinal ranking for each WOD. 1st place in each WOD gets 1 pt, 2nd place gets 2 pts, and so on. Lowest combined score wins!

WTF Brian finally joining the 4 Wheel Club at CFHV!

And a little 1230pm mobility aint to shabby either…

See you all there this Saturday at 12pm.

Remember, 9am is still on for this Saturday, but no 10am (just for this week).

It’s finally here! Everyone is super excited about coming in and gettin’ some! Come by and hit up a WOD, viagra approved or 2, or 3, have some BBQ, get a drink…you get the picture!

WOD #1: 12-2pm

WOD #2: 2-4pm

WOD #3: 4-6pm

The WOD’s get progressively more difficult as the day goes on, but each WOD can be scaled if needed.


Yeah Buddy! What a Saturday. Blood, order sweat, and beers. Ever seen someone’s nose bleed from pure intensity? Now I can say that I have!

The best part was how many people that came out to be a part of it. We had everyone there, ranging from our very first 2 members Greg & Adel, to CF High Voltagers who have just started. Like I said…It…Was….Awesome.

This photo pretty much sums up the entire day! You can go as hard as you can, and know that we’ve got your back 100%. That’s just how we do.

In fact, we liked it so much, we’re going to do it every 2 months. We’re tentatively calling it the CrossFit High Voltage Grand Prix. Kind of an ongoing challenge type of thing, where you can earn points over the year!

Having goals like this in your CrossFit training is very important. Your goal doesn’t have to be anything special, but the difference is in training for SOMETHING, rather than just ‘going through the motions’ is a significant aspect that separates CrossFitters from regular gym rats.

[youtube=http://www.youtube.com/watch?v=tap0eG-pj-Q&hl=en_US&fs=1&]

The next one is tentatively scheduled for Saturday, June 26 @ 12pm. Everyone needs to make this a part of their training plan and training goals. Why? Because it’s awesome, that’s why!
Reminders:

1. Food logs are due again this Thursday through Saturday at 11am. Either drop them off at the front desk or email them to paleoblocks@gmail.com. After this week, viagra 100mg you’re half way done! Congrats to you all for taking on this challenge and doing so well.

2. Grand Opening is Saturday, sickness May 22 @ 6pm. Be there Volts and Vixens. Family and friends are always welcome.

Tuesday’s WOD:

All Classes:

“Tabata This”

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, buy more about Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from each of the five stations.

There are 40 intervals total. Post your lowest score of each movement to comments.

Good times!

Just another awesome day of being a CrossFit High Volter! (hmm, there wonder how the 8pm crew did at the bottom?)

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 15 Minute AMRAP

5x SDLHP

10x Box Jump

Post load and time to comments.

All Levels CrossFit

Skill: Power Clean – Work up quickly to a heavy 3 rep. Focus on the transition of the vertical jump into a quick catch.

WOD: Deadlift Tower of Power (reduced rest version!)

1 minute AMRAP, order 2 minute rest (I said it was the reduced rest version!). 5 Rounds.

155/105#: 1 point for each rep

225/155#: 3 points

275#/185#: 7 points

225/155#: 3 points

155/105#: 1 point

Post load, and score to comments.
Hey everyone. We’re 1/2 way through our 60ish day Nutritional Challenge! Congrats on making it this far. Making lifestyle changes isn’t easy, here but it’s definitely doable when you have an entire High Voltage community supporting you.

Please turn your logbooks in starting today through Saturday at 11am to either the front desk, check or email to paleoblocks@gmail.com

For more information, or to start your own Nutritional Challenge, please visit www.paleoblocks.com. And remember, being fit means eating well!
How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, try please turn it in to the front room desk, malady or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
Come watch “Food, this site Inc” in the Lounge tonight at 9pm! Bring your friends.

We will post and send out the WOD’s for Saturday’s In House Throwdown and Affiliate Cup Try-Out on Thursday…so stay tuned!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Cleans

WOD: 10, viagra 100mg 9, generic 8…1

Med Ball Cleans

Sit Ups

Push Ups

Post load and time to comments.

All Levels CrossFit

WOD:

1 Rep Max Deadlift,

then after 5 minutes,

5 Minutes Max Rep Burpees.

Post Deadlift weight and Burpee Reps to comments.

Awesome job, everyone! Congrats on another night of incredible PR’s! The Nutritional Challenge is really starting to pay off for many of you…just like we planned!

See you all Wednesday for more awesome awesomeness.
Hey Everyone!

I’m very glad to announce the WOD’s for our very first CFHV In House Throwdown!

Remember, website like this it starts this Saturday at 12pm. We’ll have 3 WOD’s, generic through out the day. They will be run in heats, viagra dosage and are all scalable.

9am Level 1 class is still on this Saturday, but there will be no 10am class for this Saturday, due to the Throwdown.

WOD 1. Starting at 12pm – 2pm (but it’s not a 2 hour WOD!).

CF Baseline Down and Back. (Can be subbed with original CF Baseline).

500 Meter Row

40x Squats

30x Sit Ups

20x Clapping Push Ups

10x Chest to Bar Pull Ups

then you must get off the bar,

10x Chest to Bar Pull Ups

20x Clapping Push Ups

30x Sit Ups

40x Squats

500 Meter Row.

WOD # 2. 2pm – 4pm

5 Minutes total. Ground to Overhead any way.

Max weight lifted total from ground to overhead. Minimum 95/65#, but you can use as much weight as you like, choose your own weight.

Once the clock starts, and before you can begin lifting, you must complete 10 Hand Stand Push Ups (1 ab mat for women).

Then the remaining part of the 5 minutes you have to lift.

WOD #3. 4-6pm.

The Chipper.

For time.

45x Double Unders

40x Box Jumps (24″/20″)

35x Wall Ball (20/15#)

30x Burpees)

25x Overhead Squat (115/75#)

20x Toes to Bar

15x Thruster (135/95#)

10x Muscle Ups (sub ring pull ups and push ups)

400 Meter Sand Bag Run.

Remember, you can try 1, 2, or all 3 WOD’s. You can come help, hang out, BBQ us some food…you get the picture. Part of having awesome community events is making sure everyone is invited. So bring your friends and family too so they can see what the heck your Facebook status updates are all about.

The winner will be based on the lowest combined ordinal ranking for each WOD. 1st place in each WOD gets 1 pt, 2nd place gets 2 pts, and so on. Lowest combined score wins!

WTF Brian finally joining the 4 Wheel Club at CFHV!

And a little 1230pm mobility aint to shabby either…

See you all there this Saturday at 12pm.

Remember, 9am is still on for this Saturday, but no 10am (just for this week).

It’s finally here! Everyone is super excited about coming in and gettin’ some! Come by and hit up a WOD, viagra approved or 2, or 3, have some BBQ, get a drink…you get the picture!

WOD #1: 12-2pm

WOD #2: 2-4pm

WOD #3: 4-6pm

The WOD’s get progressively more difficult as the day goes on, but each WOD can be scaled if needed.


Yeah Buddy! What a Saturday. Blood, order sweat, and beers. Ever seen someone’s nose bleed from pure intensity? Now I can say that I have!

The best part was how many people that came out to be a part of it. We had everyone there, ranging from our very first 2 members Greg & Adel, to CF High Voltagers who have just started. Like I said…It…Was….Awesome.

This photo pretty much sums up the entire day! You can go as hard as you can, and know that we’ve got your back 100%. That’s just how we do.

In fact, we liked it so much, we’re going to do it every 2 months. We’re tentatively calling it the CrossFit High Voltage Grand Prix. Kind of an ongoing challenge type of thing, where you can earn points over the year!

Having goals like this in your CrossFit training is very important. Your goal doesn’t have to be anything special, but the difference is in training for SOMETHING, rather than just ‘going through the motions’ is a significant aspect that separates CrossFitters from regular gym rats.

[youtube=http://www.youtube.com/watch?v=tap0eG-pj-Q&hl=en_US&fs=1&]

The next one is tentatively scheduled for Saturday, June 26 @ 12pm. Everyone needs to make this a part of their training plan and training goals. Why? Because it’s awesome, that’s why!
Reminders:

1. Food logs are due again this Thursday through Saturday at 11am. Either drop them off at the front desk or email them to paleoblocks@gmail.com. After this week, viagra 100mg you’re half way done! Congrats to you all for taking on this challenge and doing so well.

2. Grand Opening is Saturday, sickness May 22 @ 6pm. Be there Volts and Vixens. Family and friends are always welcome.

Tuesday’s WOD:

All Classes:

“Tabata This”

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, buy more about Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from each of the five stations.

There are 40 intervals total. Post your lowest score of each movement to comments.

Good times!

Just another awesome day of being a CrossFit High Volter! (hmm, there wonder how the 8pm crew did at the bottom?)

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 15 Minute AMRAP

5x SDLHP

10x Box Jump

Post load and time to comments.

All Levels CrossFit

Skill: Power Clean – Work up quickly to a heavy 3 rep. Focus on the transition of the vertical jump into a quick catch.

WOD: Deadlift Tower of Power (reduced rest version!)

1 minute AMRAP, order 2 minute rest (I said it was the reduced rest version!). 5 Rounds.

155/105#: 1 point for each rep

225/155#: 3 points

275#/185#: 7 points

225/155#: 3 points

155/105#: 1 point

Post load, and score to comments.
Hey everyone. We’re 1/2 way through our 60ish day Nutritional Challenge! Congrats on making it this far. Making lifestyle changes isn’t easy, here but it’s definitely doable when you have an entire High Voltage community supporting you.

Please turn your logbooks in starting today through Saturday at 11am to either the front desk, check or email to paleoblocks@gmail.com

For more information, or to start your own Nutritional Challenge, please visit www.paleoblocks.com. And remember, being fit means eating well!
Announcing the High Voltage Endurance Club!

That’s right, cheapest our first Specialty class, search the High Voltage Powerlifting Club has been such a success, nurse we’re adding our second Specialty Club.  The High Voltage Endurance Club!!!

Meeting Mondays and Wednesdays @ 7pm, starting Monday, May 10.

Please register via the following link.

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

Have you ever wanted to run a marathon, run better, or just perform better on longer WOD’s? If so, then this club is for you!

This is an 8 Week Introductory Course to the CrossFit Anaerobic Method of Endurance Training. $150 for the entire course. Please register online, via the following link:

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

“The CrossFit Endurance Program was developed on two fronts:

A. To allow CrossFit Athletes to still CrossFit and compete in endurance sports and bring a standard to running.

B. it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training.

This is something most endurance programs will not allow for with the sheer volume demand of these programs.”

Courtesy www.crossfitendurance.com

The 8 week course will lead up to a 10k, 1/2, or Full Marathon, of the athlete’s choosing.

Upon completion of the Introductory Course, Endurance members will have the option of being part of the High Voltage Endurance Club for an additional monthly fee.

See ya there!
How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, try please turn it in to the front room desk, malady or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
Come watch “Food, this site Inc” in the Lounge tonight at 9pm! Bring your friends.

We will post and send out the WOD’s for Saturday’s In House Throwdown and Affiliate Cup Try-Out on Thursday…so stay tuned!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Cleans

WOD: 10, viagra 100mg 9, generic 8…1

Med Ball Cleans

Sit Ups

Push Ups

Post load and time to comments.

All Levels CrossFit

WOD:

1 Rep Max Deadlift,

then after 5 minutes,

5 Minutes Max Rep Burpees.

Post Deadlift weight and Burpee Reps to comments.

Awesome job, everyone! Congrats on another night of incredible PR’s! The Nutritional Challenge is really starting to pay off for many of you…just like we planned!

See you all Wednesday for more awesome awesomeness.
Hey Everyone!

I’m very glad to announce the WOD’s for our very first CFHV In House Throwdown!

Remember, website like this it starts this Saturday at 12pm. We’ll have 3 WOD’s, generic through out the day. They will be run in heats, viagra dosage and are all scalable.

9am Level 1 class is still on this Saturday, but there will be no 10am class for this Saturday, due to the Throwdown.

WOD 1. Starting at 12pm – 2pm (but it’s not a 2 hour WOD!).

CF Baseline Down and Back. (Can be subbed with original CF Baseline).

500 Meter Row

40x Squats

30x Sit Ups

20x Clapping Push Ups

10x Chest to Bar Pull Ups

then you must get off the bar,

10x Chest to Bar Pull Ups

20x Clapping Push Ups

30x Sit Ups

40x Squats

500 Meter Row.

WOD # 2. 2pm – 4pm

5 Minutes total. Ground to Overhead any way.

Max weight lifted total from ground to overhead. Minimum 95/65#, but you can use as much weight as you like, choose your own weight.

Once the clock starts, and before you can begin lifting, you must complete 10 Hand Stand Push Ups (1 ab mat for women).

Then the remaining part of the 5 minutes you have to lift.

WOD #3. 4-6pm.

The Chipper.

For time.

45x Double Unders

40x Box Jumps (24″/20″)

35x Wall Ball (20/15#)

30x Burpees)

25x Overhead Squat (115/75#)

20x Toes to Bar

15x Thruster (135/95#)

10x Muscle Ups (sub ring pull ups and push ups)

400 Meter Sand Bag Run.

Remember, you can try 1, 2, or all 3 WOD’s. You can come help, hang out, BBQ us some food…you get the picture. Part of having awesome community events is making sure everyone is invited. So bring your friends and family too so they can see what the heck your Facebook status updates are all about.

The winner will be based on the lowest combined ordinal ranking for each WOD. 1st place in each WOD gets 1 pt, 2nd place gets 2 pts, and so on. Lowest combined score wins!

WTF Brian finally joining the 4 Wheel Club at CFHV!

And a little 1230pm mobility aint to shabby either…

See you all there this Saturday at 12pm.

Remember, 9am is still on for this Saturday, but no 10am (just for this week).

It’s finally here! Everyone is super excited about coming in and gettin’ some! Come by and hit up a WOD, viagra approved or 2, or 3, have some BBQ, get a drink…you get the picture!

WOD #1: 12-2pm

WOD #2: 2-4pm

WOD #3: 4-6pm

The WOD’s get progressively more difficult as the day goes on, but each WOD can be scaled if needed.


Yeah Buddy! What a Saturday. Blood, order sweat, and beers. Ever seen someone’s nose bleed from pure intensity? Now I can say that I have!

The best part was how many people that came out to be a part of it. We had everyone there, ranging from our very first 2 members Greg & Adel, to CF High Voltagers who have just started. Like I said…It…Was….Awesome.

This photo pretty much sums up the entire day! You can go as hard as you can, and know that we’ve got your back 100%. That’s just how we do.

In fact, we liked it so much, we’re going to do it every 2 months. We’re tentatively calling it the CrossFit High Voltage Grand Prix. Kind of an ongoing challenge type of thing, where you can earn points over the year!

Having goals like this in your CrossFit training is very important. Your goal doesn’t have to be anything special, but the difference is in training for SOMETHING, rather than just ‘going through the motions’ is a significant aspect that separates CrossFitters from regular gym rats.

[youtube=http://www.youtube.com/watch?v=tap0eG-pj-Q&hl=en_US&fs=1&]

The next one is tentatively scheduled for Saturday, June 26 @ 12pm. Everyone needs to make this a part of their training plan and training goals. Why? Because it’s awesome, that’s why!
Reminders:

1. Food logs are due again this Thursday through Saturday at 11am. Either drop them off at the front desk or email them to paleoblocks@gmail.com. After this week, viagra 100mg you’re half way done! Congrats to you all for taking on this challenge and doing so well.

2. Grand Opening is Saturday, sickness May 22 @ 6pm. Be there Volts and Vixens. Family and friends are always welcome.

Tuesday’s WOD:

All Classes:

“Tabata This”

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, buy more about Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from each of the five stations.

There are 40 intervals total. Post your lowest score of each movement to comments.

Good times!

Just another awesome day of being a CrossFit High Volter! (hmm, there wonder how the 8pm crew did at the bottom?)

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 15 Minute AMRAP

5x SDLHP

10x Box Jump

Post load and time to comments.

All Levels CrossFit

Skill: Power Clean – Work up quickly to a heavy 3 rep. Focus on the transition of the vertical jump into a quick catch.

WOD: Deadlift Tower of Power (reduced rest version!)

1 minute AMRAP, order 2 minute rest (I said it was the reduced rest version!). 5 Rounds.

155/105#: 1 point for each rep

225/155#: 3 points

275#/185#: 7 points

225/155#: 3 points

155/105#: 1 point

Post load, and score to comments.
Hey everyone. We’re 1/2 way through our 60ish day Nutritional Challenge! Congrats on making it this far. Making lifestyle changes isn’t easy, here but it’s definitely doable when you have an entire High Voltage community supporting you.

Please turn your logbooks in starting today through Saturday at 11am to either the front desk, check or email to paleoblocks@gmail.com

For more information, or to start your own Nutritional Challenge, please visit www.paleoblocks.com. And remember, being fit means eating well!
Announcing the High Voltage Endurance Club!

That’s right, cheapest our first Specialty class, search the High Voltage Powerlifting Club has been such a success, nurse we’re adding our second Specialty Club.  The High Voltage Endurance Club!!!

Meeting Mondays and Wednesdays @ 7pm, starting Monday, May 10.

Please register via the following link.

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

Have you ever wanted to run a marathon, run better, or just perform better on longer WOD’s? If so, then this club is for you!

This is an 8 Week Introductory Course to the CrossFit Anaerobic Method of Endurance Training. $150 for the entire course. Please register online, via the following link:

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

“The CrossFit Endurance Program was developed on two fronts:

A. To allow CrossFit Athletes to still CrossFit and compete in endurance sports and bring a standard to running.

B. it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training.

This is something most endurance programs will not allow for with the sheer volume demand of these programs.”

Courtesy www.crossfitendurance.com

The 8 week course will lead up to a 10k, 1/2, or Full Marathon, of the athlete’s choosing.

Upon completion of the Introductory Course, Endurance members will have the option of being part of the High Voltage Endurance Club for an additional monthly fee.

See ya there!
So, see just when you think CrossFit High Voltage can’t get any more awesome…

May 2010.

CrossFit High Voltage’s May Announcements!

May is coming. Better be ready!

Our Grand Opening: Saturday, May 22  @ 6pm. Be there! It’s going to be all sorts of awesome!


1. The High Voltage Endurance Club!

Meeting Mondays and Wednesdays @ 7pm.

An 8 Week Introductory Course to the CrossFit Anaerobic Method of Endurance Training. $150 for the entire course.

Please register via this link:

Announcing the High Voltage Endurance Club!

That’s right, our first Specialty class, the High Voltage Powerlifting Club has been such a success, we’re adding our second Specialty Club.  The High Voltage Endurance Club!!!

Meeting Mondays and Wednesdays @ 7pm, starting Monday, May 10.

Have you ever wanted to run a marathon, run better, or just perform better on longer WOD’s? If so, then this club is for you!

This is an 8 Week Introductory Course to the CrossFit Anaerobic Method of Endurance Training. $150 for the entire course. Please register online, via the following link:

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

“The CrossFit Endurance Program was developed on two fronts:

A. To allow CrossFit Athletes to still CrossFit and compete in endurance sports and bring a standard to running.

B. it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training.

This is something most endurance programs will not allow for with the sheer volume demand of these programs.”

Courtesy www.crossfitendurance.com

The 8 week course will lead up to a 10k, 1/2, or Full Marathon, of the athlete’s choosing.

Upon completion of the Introductory Course, Endurance members will have the option of being part of the High Voltage Endurance Club for an additional monthly fee.

2. A 60 Day Nutritional Challenge, brought to you by CrossFit High Voltage and PaleoBlocks!

CFHV Presents the April & May 2010 Nutritional Challenge

We’re half way done! Don’t lose focus…you’re almost there. Amazing results await!

  • The April 2010 Nutritional Challenge starts the Monday after Easter (Monday, April 5), and ends the Thursday night before Memorial Day (Thursday, May 27).

Stay tuned for another BBQ! The first one was so awesome, we’re doing it again!

3. CrossFit High Voltage’s 2nd In House Competition, ‘The Rumble’, on Saturday, June 26!

The first In House competition in April was a huge success. Having training goals is important to every CrossFitter, whether you’re training for the Games, or just training to be a healthier, more awesome you. Mark this date in your calendar as your next big benchmark day. There will be 3 WOD’s, and each can be scaled to your current ability level.

We’re also using this as part of our ongoing High Voltage Grand Prix, where you get points over the course of the year for each In House Rumble you compete at. How’s for extra motivation to stay Fit!

The event starts at 12pm. We need volunteers, judges, and of course, CrossFittin’ athletes.

4. CrossFit Beginner’s On Ramp Special:

Is all this talk of awesome community events getting you even more pumped up to get CrossFit, and you’re finally ready to get started with your results…Then our CrossFit On Ramp Special is for you!

Try these 3 personal 1 on 1 sessions covering the 9 fundamental CrossFit movements with a qualified CrossFit coach for just $99!

-Comprehensive understanding of the CrossFit program

-Seamless integration into Group Classes

-Basic workouts using these 9 fundamental movements

-Tailored for your own current ability in a safe setting.

-Special price for these 3 personal sessions.

Click Here to Register for the On Ramp Special Now!

See ya’ll this month! May is going to be all sorts of awesome!
How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, try please turn it in to the front room desk, malady or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
Come watch “Food, this site Inc” in the Lounge tonight at 9pm! Bring your friends.

We will post and send out the WOD’s for Saturday’s In House Throwdown and Affiliate Cup Try-Out on Thursday…so stay tuned!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Cleans

WOD: 10, viagra 100mg 9, generic 8…1

Med Ball Cleans

Sit Ups

Push Ups

Post load and time to comments.

All Levels CrossFit

WOD:

1 Rep Max Deadlift,

then after 5 minutes,

5 Minutes Max Rep Burpees.

Post Deadlift weight and Burpee Reps to comments.

Awesome job, everyone! Congrats on another night of incredible PR’s! The Nutritional Challenge is really starting to pay off for many of you…just like we planned!

See you all Wednesday for more awesome awesomeness.
Hey Everyone!

I’m very glad to announce the WOD’s for our very first CFHV In House Throwdown!

Remember, website like this it starts this Saturday at 12pm. We’ll have 3 WOD’s, generic through out the day. They will be run in heats, viagra dosage and are all scalable.

9am Level 1 class is still on this Saturday, but there will be no 10am class for this Saturday, due to the Throwdown.

WOD 1. Starting at 12pm – 2pm (but it’s not a 2 hour WOD!).

CF Baseline Down and Back. (Can be subbed with original CF Baseline).

500 Meter Row

40x Squats

30x Sit Ups

20x Clapping Push Ups

10x Chest to Bar Pull Ups

then you must get off the bar,

10x Chest to Bar Pull Ups

20x Clapping Push Ups

30x Sit Ups

40x Squats

500 Meter Row.

WOD # 2. 2pm – 4pm

5 Minutes total. Ground to Overhead any way.

Max weight lifted total from ground to overhead. Minimum 95/65#, but you can use as much weight as you like, choose your own weight.

Once the clock starts, and before you can begin lifting, you must complete 10 Hand Stand Push Ups (1 ab mat for women).

Then the remaining part of the 5 minutes you have to lift.

WOD #3. 4-6pm.

The Chipper.

For time.

45x Double Unders

40x Box Jumps (24″/20″)

35x Wall Ball (20/15#)

30x Burpees)

25x Overhead Squat (115/75#)

20x Toes to Bar

15x Thruster (135/95#)

10x Muscle Ups (sub ring pull ups and push ups)

400 Meter Sand Bag Run.

Remember, you can try 1, 2, or all 3 WOD’s. You can come help, hang out, BBQ us some food…you get the picture. Part of having awesome community events is making sure everyone is invited. So bring your friends and family too so they can see what the heck your Facebook status updates are all about.

The winner will be based on the lowest combined ordinal ranking for each WOD. 1st place in each WOD gets 1 pt, 2nd place gets 2 pts, and so on. Lowest combined score wins!

WTF Brian finally joining the 4 Wheel Club at CFHV!

And a little 1230pm mobility aint to shabby either…

See you all there this Saturday at 12pm.

Remember, 9am is still on for this Saturday, but no 10am (just for this week).

It’s finally here! Everyone is super excited about coming in and gettin’ some! Come by and hit up a WOD, viagra approved or 2, or 3, have some BBQ, get a drink…you get the picture!

WOD #1: 12-2pm

WOD #2: 2-4pm

WOD #3: 4-6pm

The WOD’s get progressively more difficult as the day goes on, but each WOD can be scaled if needed.


Yeah Buddy! What a Saturday. Blood, order sweat, and beers. Ever seen someone’s nose bleed from pure intensity? Now I can say that I have!

The best part was how many people that came out to be a part of it. We had everyone there, ranging from our very first 2 members Greg & Adel, to CF High Voltagers who have just started. Like I said…It…Was….Awesome.

This photo pretty much sums up the entire day! You can go as hard as you can, and know that we’ve got your back 100%. That’s just how we do.

In fact, we liked it so much, we’re going to do it every 2 months. We’re tentatively calling it the CrossFit High Voltage Grand Prix. Kind of an ongoing challenge type of thing, where you can earn points over the year!

Having goals like this in your CrossFit training is very important. Your goal doesn’t have to be anything special, but the difference is in training for SOMETHING, rather than just ‘going through the motions’ is a significant aspect that separates CrossFitters from regular gym rats.

[youtube=http://www.youtube.com/watch?v=tap0eG-pj-Q&hl=en_US&fs=1&]

The next one is tentatively scheduled for Saturday, June 26 @ 12pm. Everyone needs to make this a part of their training plan and training goals. Why? Because it’s awesome, that’s why!
Reminders:

1. Food logs are due again this Thursday through Saturday at 11am. Either drop them off at the front desk or email them to paleoblocks@gmail.com. After this week, viagra 100mg you’re half way done! Congrats to you all for taking on this challenge and doing so well.

2. Grand Opening is Saturday, sickness May 22 @ 6pm. Be there Volts and Vixens. Family and friends are always welcome.

Tuesday’s WOD:

All Classes:

“Tabata This”

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, buy more about Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from each of the five stations.

There are 40 intervals total. Post your lowest score of each movement to comments.

Good times!

Just another awesome day of being a CrossFit High Volter! (hmm, there wonder how the 8pm crew did at the bottom?)

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 15 Minute AMRAP

5x SDLHP

10x Box Jump

Post load and time to comments.

All Levels CrossFit

Skill: Power Clean – Work up quickly to a heavy 3 rep. Focus on the transition of the vertical jump into a quick catch.

WOD: Deadlift Tower of Power (reduced rest version!)

1 minute AMRAP, order 2 minute rest (I said it was the reduced rest version!). 5 Rounds.

155/105#: 1 point for each rep

225/155#: 3 points

275#/185#: 7 points

225/155#: 3 points

155/105#: 1 point

Post load, and score to comments.
Hey everyone. We’re 1/2 way through our 60ish day Nutritional Challenge! Congrats on making it this far. Making lifestyle changes isn’t easy, here but it’s definitely doable when you have an entire High Voltage community supporting you.

Please turn your logbooks in starting today through Saturday at 11am to either the front desk, check or email to paleoblocks@gmail.com

For more information, or to start your own Nutritional Challenge, please visit www.paleoblocks.com. And remember, being fit means eating well!
Announcing the High Voltage Endurance Club!

That’s right, cheapest our first Specialty class, search the High Voltage Powerlifting Club has been such a success, nurse we’re adding our second Specialty Club.  The High Voltage Endurance Club!!!

Meeting Mondays and Wednesdays @ 7pm, starting Monday, May 10.

Please register via the following link.

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

Have you ever wanted to run a marathon, run better, or just perform better on longer WOD’s? If so, then this club is for you!

This is an 8 Week Introductory Course to the CrossFit Anaerobic Method of Endurance Training. $150 for the entire course. Please register online, via the following link:

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

“The CrossFit Endurance Program was developed on two fronts:

A. To allow CrossFit Athletes to still CrossFit and compete in endurance sports and bring a standard to running.

B. it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training.

This is something most endurance programs will not allow for with the sheer volume demand of these programs.”

Courtesy www.crossfitendurance.com

The 8 week course will lead up to a 10k, 1/2, or Full Marathon, of the athlete’s choosing.

Upon completion of the Introductory Course, Endurance members will have the option of being part of the High Voltage Endurance Club for an additional monthly fee.

See ya there!
So, see just when you think CrossFit High Voltage can’t get any more awesome…

May 2010.

CrossFit High Voltage’s May Announcements!

May is coming. Better be ready!

Our Grand Opening: Saturday, May 22  @ 6pm. Be there! It’s going to be all sorts of awesome!


1. The High Voltage Endurance Club!

Meeting Mondays and Wednesdays @ 7pm.

An 8 Week Introductory Course to the CrossFit Anaerobic Method of Endurance Training. $150 for the entire course.

Please register via this link:

Announcing the High Voltage Endurance Club!

That’s right, our first Specialty class, the High Voltage Powerlifting Club has been such a success, we’re adding our second Specialty Club.  The High Voltage Endurance Club!!!

Meeting Mondays and Wednesdays @ 7pm, starting Monday, May 10.

Have you ever wanted to run a marathon, run better, or just perform better on longer WOD’s? If so, then this club is for you!

This is an 8 Week Introductory Course to the CrossFit Anaerobic Method of Endurance Training. $150 for the entire course. Please register online, via the following link:

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

“The CrossFit Endurance Program was developed on two fronts:

A. To allow CrossFit Athletes to still CrossFit and compete in endurance sports and bring a standard to running.

B. it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training.

This is something most endurance programs will not allow for with the sheer volume demand of these programs.”

Courtesy www.crossfitendurance.com

The 8 week course will lead up to a 10k, 1/2, or Full Marathon, of the athlete’s choosing.

Upon completion of the Introductory Course, Endurance members will have the option of being part of the High Voltage Endurance Club for an additional monthly fee.

2. A 60 Day Nutritional Challenge, brought to you by CrossFit High Voltage and PaleoBlocks!

CFHV Presents the April & May 2010 Nutritional Challenge

We’re half way done! Don’t lose focus…you’re almost there. Amazing results await!

  • The April 2010 Nutritional Challenge starts the Monday after Easter (Monday, April 5), and ends the Thursday night before Memorial Day (Thursday, May 27).

Stay tuned for another BBQ! The first one was so awesome, we’re doing it again!

3. CrossFit High Voltage’s 2nd In House Competition, ‘The Rumble’, on Saturday, June 26!

The first In House competition in April was a huge success. Having training goals is important to every CrossFitter, whether you’re training for the Games, or just training to be a healthier, more awesome you. Mark this date in your calendar as your next big benchmark day. There will be 3 WOD’s, and each can be scaled to your current ability level.

We’re also using this as part of our ongoing High Voltage Grand Prix, where you get points over the course of the year for each In House Rumble you compete at. How’s for extra motivation to stay Fit!

The event starts at 12pm. We need volunteers, judges, and of course, CrossFittin’ athletes.

4. CrossFit Beginner’s On Ramp Special:

Is all this talk of awesome community events getting you even more pumped up to get CrossFit, and you’re finally ready to get started with your results…Then our CrossFit On Ramp Special is for you!

Try these 3 personal 1 on 1 sessions covering the 9 fundamental CrossFit movements with a qualified CrossFit coach for just $99!

-Comprehensive understanding of the CrossFit program

-Seamless integration into Group Classes

-Basic workouts using these 9 fundamental movements

-Tailored for your own current ability in a safe setting.

-Special price for these 3 personal sessions.

Click Here to Register for the On Ramp Special Now!

See ya’ll this month! May is going to be all sorts of awesome!
Monday’s WOD’s

Level 1

Skill: Kipping Pull Ups and Squatting

WOD:

15 minutes.

Complete 1 round of this complex every minute.

5x Pull Ups

10x Push Ups

15x Squats

Scale to 4/8/12, order or 3/6/9. Post version used and rounds completed to comments.

All Levels CrossFit

Skill: Back Squat

5-5-3-3-1-1

Find Daily 1 Rep Max

WOD:

15 Minutes.

Complete 1 round of this complex every minute.

5x Pull Ups

10x Push Ups

15x Squats

Scale down to 4/8/12, check or 3/6/9.

Scale up to doing this complex ‘Unbroken’ (either the entire round, viagra or each movement: add in chest to bar pull ups if you can).

Post version used and rounds completed to comments.

Great day at CFHV. We’ve been getting a TON of new toys in. We have our 106# KB, aka ‘The Beast’ that is being swung around, a bunch of brand new benches for lifting heavy and rehab activities, stability boards, powerlifting cages (the Rogue R3!), deadlift jacks, powerlifting bands, pull up bands, and now this thing:

It’s a pommel horse trainer…basically like training wheels for the pommel horse that Olympic gymnasts use. Pretty sweet. Come on in and humble yourself on it. Have a good laugh about how little you can probably do on it…then continue to be amazed when you conquer yet another thing you never thought you’d be able to do. It’s just how we do here at CFHV!

See ya’ll Tuesday for more awesome awesomeness.

How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, try please turn it in to the front room desk, malady or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
Come watch “Food, this site Inc” in the Lounge tonight at 9pm! Bring your friends.

We will post and send out the WOD’s for Saturday’s In House Throwdown and Affiliate Cup Try-Out on Thursday…so stay tuned!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Cleans

WOD: 10, viagra 100mg 9, generic 8…1

Med Ball Cleans

Sit Ups

Push Ups

Post load and time to comments.

All Levels CrossFit

WOD:

1 Rep Max Deadlift,

then after 5 minutes,

5 Minutes Max Rep Burpees.

Post Deadlift weight and Burpee Reps to comments.

Awesome job, everyone! Congrats on another night of incredible PR’s! The Nutritional Challenge is really starting to pay off for many of you…just like we planned!

See you all Wednesday for more awesome awesomeness.
Hey Everyone!

I’m very glad to announce the WOD’s for our very first CFHV In House Throwdown!

Remember, website like this it starts this Saturday at 12pm. We’ll have 3 WOD’s, generic through out the day. They will be run in heats, viagra dosage and are all scalable.

9am Level 1 class is still on this Saturday, but there will be no 10am class for this Saturday, due to the Throwdown.

WOD 1. Starting at 12pm – 2pm (but it’s not a 2 hour WOD!).

CF Baseline Down and Back. (Can be subbed with original CF Baseline).

500 Meter Row

40x Squats

30x Sit Ups

20x Clapping Push Ups

10x Chest to Bar Pull Ups

then you must get off the bar,

10x Chest to Bar Pull Ups

20x Clapping Push Ups

30x Sit Ups

40x Squats

500 Meter Row.

WOD # 2. 2pm – 4pm

5 Minutes total. Ground to Overhead any way.

Max weight lifted total from ground to overhead. Minimum 95/65#, but you can use as much weight as you like, choose your own weight.

Once the clock starts, and before you can begin lifting, you must complete 10 Hand Stand Push Ups (1 ab mat for women).

Then the remaining part of the 5 minutes you have to lift.

WOD #3. 4-6pm.

The Chipper.

For time.

45x Double Unders

40x Box Jumps (24″/20″)

35x Wall Ball (20/15#)

30x Burpees)

25x Overhead Squat (115/75#)

20x Toes to Bar

15x Thruster (135/95#)

10x Muscle Ups (sub ring pull ups and push ups)

400 Meter Sand Bag Run.

Remember, you can try 1, 2, or all 3 WOD’s. You can come help, hang out, BBQ us some food…you get the picture. Part of having awesome community events is making sure everyone is invited. So bring your friends and family too so they can see what the heck your Facebook status updates are all about.

The winner will be based on the lowest combined ordinal ranking for each WOD. 1st place in each WOD gets 1 pt, 2nd place gets 2 pts, and so on. Lowest combined score wins!

WTF Brian finally joining the 4 Wheel Club at CFHV!

And a little 1230pm mobility aint to shabby either…

See you all there this Saturday at 12pm.

Remember, 9am is still on for this Saturday, but no 10am (just for this week).

It’s finally here! Everyone is super excited about coming in and gettin’ some! Come by and hit up a WOD, viagra approved or 2, or 3, have some BBQ, get a drink…you get the picture!

WOD #1: 12-2pm

WOD #2: 2-4pm

WOD #3: 4-6pm

The WOD’s get progressively more difficult as the day goes on, but each WOD can be scaled if needed.


Yeah Buddy! What a Saturday. Blood, order sweat, and beers. Ever seen someone’s nose bleed from pure intensity? Now I can say that I have!

The best part was how many people that came out to be a part of it. We had everyone there, ranging from our very first 2 members Greg & Adel, to CF High Voltagers who have just started. Like I said…It…Was….Awesome.

This photo pretty much sums up the entire day! You can go as hard as you can, and know that we’ve got your back 100%. That’s just how we do.

In fact, we liked it so much, we’re going to do it every 2 months. We’re tentatively calling it the CrossFit High Voltage Grand Prix. Kind of an ongoing challenge type of thing, where you can earn points over the year!

Having goals like this in your CrossFit training is very important. Your goal doesn’t have to be anything special, but the difference is in training for SOMETHING, rather than just ‘going through the motions’ is a significant aspect that separates CrossFitters from regular gym rats.

[youtube=http://www.youtube.com/watch?v=tap0eG-pj-Q&hl=en_US&fs=1&]

The next one is tentatively scheduled for Saturday, June 26 @ 12pm. Everyone needs to make this a part of their training plan and training goals. Why? Because it’s awesome, that’s why!
Reminders:

1. Food logs are due again this Thursday through Saturday at 11am. Either drop them off at the front desk or email them to paleoblocks@gmail.com. After this week, viagra 100mg you’re half way done! Congrats to you all for taking on this challenge and doing so well.

2. Grand Opening is Saturday, sickness May 22 @ 6pm. Be there Volts and Vixens. Family and friends are always welcome.

Tuesday’s WOD:

All Classes:

“Tabata This”

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, buy more about Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from each of the five stations.

There are 40 intervals total. Post your lowest score of each movement to comments.

Good times!

Just another awesome day of being a CrossFit High Volter! (hmm, there wonder how the 8pm crew did at the bottom?)

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 15 Minute AMRAP

5x SDLHP

10x Box Jump

Post load and time to comments.

All Levels CrossFit

Skill: Power Clean – Work up quickly to a heavy 3 rep. Focus on the transition of the vertical jump into a quick catch.

WOD: Deadlift Tower of Power (reduced rest version!)

1 minute AMRAP, order 2 minute rest (I said it was the reduced rest version!). 5 Rounds.

155/105#: 1 point for each rep

225/155#: 3 points

275#/185#: 7 points

225/155#: 3 points

155/105#: 1 point

Post load, and score to comments.
Hey everyone. We’re 1/2 way through our 60ish day Nutritional Challenge! Congrats on making it this far. Making lifestyle changes isn’t easy, here but it’s definitely doable when you have an entire High Voltage community supporting you.

Please turn your logbooks in starting today through Saturday at 11am to either the front desk, check or email to paleoblocks@gmail.com

For more information, or to start your own Nutritional Challenge, please visit www.paleoblocks.com. And remember, being fit means eating well!
Announcing the High Voltage Endurance Club!

That’s right, cheapest our first Specialty class, search the High Voltage Powerlifting Club has been such a success, nurse we’re adding our second Specialty Club.  The High Voltage Endurance Club!!!

Meeting Mondays and Wednesdays @ 7pm, starting Monday, May 10.

Please register via the following link.

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

Have you ever wanted to run a marathon, run better, or just perform better on longer WOD’s? If so, then this club is for you!

This is an 8 Week Introductory Course to the CrossFit Anaerobic Method of Endurance Training. $150 for the entire course. Please register online, via the following link:

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

“The CrossFit Endurance Program was developed on two fronts:

A. To allow CrossFit Athletes to still CrossFit and compete in endurance sports and bring a standard to running.

B. it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training.

This is something most endurance programs will not allow for with the sheer volume demand of these programs.”

Courtesy www.crossfitendurance.com

The 8 week course will lead up to a 10k, 1/2, or Full Marathon, of the athlete’s choosing.

Upon completion of the Introductory Course, Endurance members will have the option of being part of the High Voltage Endurance Club for an additional monthly fee.

See ya there!
So, see just when you think CrossFit High Voltage can’t get any more awesome…

May 2010.

CrossFit High Voltage’s May Announcements!

May is coming. Better be ready!

Our Grand Opening: Saturday, May 22  @ 6pm. Be there! It’s going to be all sorts of awesome!


1. The High Voltage Endurance Club!

Meeting Mondays and Wednesdays @ 7pm.

An 8 Week Introductory Course to the CrossFit Anaerobic Method of Endurance Training. $150 for the entire course.

Please register via this link:

Announcing the High Voltage Endurance Club!

That’s right, our first Specialty class, the High Voltage Powerlifting Club has been such a success, we’re adding our second Specialty Club.  The High Voltage Endurance Club!!!

Meeting Mondays and Wednesdays @ 7pm, starting Monday, May 10.

Have you ever wanted to run a marathon, run better, or just perform better on longer WOD’s? If so, then this club is for you!

This is an 8 Week Introductory Course to the CrossFit Anaerobic Method of Endurance Training. $150 for the entire course. Please register online, via the following link:

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

“The CrossFit Endurance Program was developed on two fronts:

A. To allow CrossFit Athletes to still CrossFit and compete in endurance sports and bring a standard to running.

B. it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training.

This is something most endurance programs will not allow for with the sheer volume demand of these programs.”

Courtesy www.crossfitendurance.com

The 8 week course will lead up to a 10k, 1/2, or Full Marathon, of the athlete’s choosing.

Upon completion of the Introductory Course, Endurance members will have the option of being part of the High Voltage Endurance Club for an additional monthly fee.

2. A 60 Day Nutritional Challenge, brought to you by CrossFit High Voltage and PaleoBlocks!

CFHV Presents the April & May 2010 Nutritional Challenge

We’re half way done! Don’t lose focus…you’re almost there. Amazing results await!

  • The April 2010 Nutritional Challenge starts the Monday after Easter (Monday, April 5), and ends the Thursday night before Memorial Day (Thursday, May 27).

Stay tuned for another BBQ! The first one was so awesome, we’re doing it again!

3. CrossFit High Voltage’s 2nd In House Competition, ‘The Rumble’, on Saturday, June 26!

The first In House competition in April was a huge success. Having training goals is important to every CrossFitter, whether you’re training for the Games, or just training to be a healthier, more awesome you. Mark this date in your calendar as your next big benchmark day. There will be 3 WOD’s, and each can be scaled to your current ability level.

We’re also using this as part of our ongoing High Voltage Grand Prix, where you get points over the course of the year for each In House Rumble you compete at. How’s for extra motivation to stay Fit!

The event starts at 12pm. We need volunteers, judges, and of course, CrossFittin’ athletes.

4. CrossFit Beginner’s On Ramp Special:

Is all this talk of awesome community events getting you even more pumped up to get CrossFit, and you’re finally ready to get started with your results…Then our CrossFit On Ramp Special is for you!

Try these 3 personal 1 on 1 sessions covering the 9 fundamental CrossFit movements with a qualified CrossFit coach for just $99!

-Comprehensive understanding of the CrossFit program

-Seamless integration into Group Classes

-Basic workouts using these 9 fundamental movements

-Tailored for your own current ability in a safe setting.

-Special price for these 3 personal sessions.

Click Here to Register for the On Ramp Special Now!

See ya’ll this month! May is going to be all sorts of awesome!
Monday’s WOD’s

Level 1

Skill: Kipping Pull Ups and Squatting

WOD:

15 minutes.

Complete 1 round of this complex every minute.

5x Pull Ups

10x Push Ups

15x Squats

Scale to 4/8/12, order or 3/6/9. Post version used and rounds completed to comments.

All Levels CrossFit

Skill: Back Squat

5-5-3-3-1-1

Find Daily 1 Rep Max

WOD:

15 Minutes.

Complete 1 round of this complex every minute.

5x Pull Ups

10x Push Ups

15x Squats

Scale down to 4/8/12, check or 3/6/9.

Scale up to doing this complex ‘Unbroken’ (either the entire round, viagra or each movement: add in chest to bar pull ups if you can).

Post version used and rounds completed to comments.

Great day at CFHV. We’ve been getting a TON of new toys in. We have our 106# KB, aka ‘The Beast’ that is being swung around, a bunch of brand new benches for lifting heavy and rehab activities, stability boards, powerlifting cages (the Rogue R3!), deadlift jacks, powerlifting bands, pull up bands, and now this thing:

It’s a pommel horse trainer…basically like training wheels for the pommel horse that Olympic gymnasts use. Pretty sweet. Come on in and humble yourself on it. Have a good laugh about how little you can probably do on it…then continue to be amazed when you conquer yet another thing you never thought you’d be able to do. It’s just how we do here at CFHV!

See ya’ll Tuesday for more awesome awesomeness.

Our High Voltage Powerlifters  are getting STRONG! PR’s everywhere. It’s awesome!

Here’s Keven making to the top of a box squat with resistance bands (so it gets heavier as you go up!) on our new Rogue R3 Power Rack designed by Westside Barbell. Yeah buddy!

Tuesday’s WOD’s:

Level 1 CrossFit

Skill: Push Press

WOD:

For time.

21-15-9

100 Meter Run (at the start of every round)

Push Press

Sit Ups

Lunges

Post load and time to comments.

All Levels

Skill: Power Clean

WOD:

Power Clean ‘Elizabeth’

21-15-9

Power Clean (135/95#)

Ring Dips

Post load and time to comments.

Great job today everyone! It was also awesome to have our first CrossFit talk after each class today (this one was on Intensity = Power). Part of learning do to these workouts better is to understand why we do them, advice why we do functional movements, troche and how come they are so freaking effective. We’re planning on doing this every week or so. An educated CrossFitter is a happy CrossFitter.
How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, try please turn it in to the front room desk, malady or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
Come watch “Food, this site Inc” in the Lounge tonight at 9pm! Bring your friends.

We will post and send out the WOD’s for Saturday’s In House Throwdown and Affiliate Cup Try-Out on Thursday…so stay tuned!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Cleans

WOD: 10, viagra 100mg 9, generic 8…1

Med Ball Cleans

Sit Ups

Push Ups

Post load and time to comments.

All Levels CrossFit

WOD:

1 Rep Max Deadlift,

then after 5 minutes,

5 Minutes Max Rep Burpees.

Post Deadlift weight and Burpee Reps to comments.

Awesome job, everyone! Congrats on another night of incredible PR’s! The Nutritional Challenge is really starting to pay off for many of you…just like we planned!

See you all Wednesday for more awesome awesomeness.
Hey Everyone!

I’m very glad to announce the WOD’s for our very first CFHV In House Throwdown!

Remember, website like this it starts this Saturday at 12pm. We’ll have 3 WOD’s, generic through out the day. They will be run in heats, viagra dosage and are all scalable.

9am Level 1 class is still on this Saturday, but there will be no 10am class for this Saturday, due to the Throwdown.

WOD 1. Starting at 12pm – 2pm (but it’s not a 2 hour WOD!).

CF Baseline Down and Back. (Can be subbed with original CF Baseline).

500 Meter Row

40x Squats

30x Sit Ups

20x Clapping Push Ups

10x Chest to Bar Pull Ups

then you must get off the bar,

10x Chest to Bar Pull Ups

20x Clapping Push Ups

30x Sit Ups

40x Squats

500 Meter Row.

WOD # 2. 2pm – 4pm

5 Minutes total. Ground to Overhead any way.

Max weight lifted total from ground to overhead. Minimum 95/65#, but you can use as much weight as you like, choose your own weight.

Once the clock starts, and before you can begin lifting, you must complete 10 Hand Stand Push Ups (1 ab mat for women).

Then the remaining part of the 5 minutes you have to lift.

WOD #3. 4-6pm.

The Chipper.

For time.

45x Double Unders

40x Box Jumps (24″/20″)

35x Wall Ball (20/15#)

30x Burpees)

25x Overhead Squat (115/75#)

20x Toes to Bar

15x Thruster (135/95#)

10x Muscle Ups (sub ring pull ups and push ups)

400 Meter Sand Bag Run.

Remember, you can try 1, 2, or all 3 WOD’s. You can come help, hang out, BBQ us some food…you get the picture. Part of having awesome community events is making sure everyone is invited. So bring your friends and family too so they can see what the heck your Facebook status updates are all about.

The winner will be based on the lowest combined ordinal ranking for each WOD. 1st place in each WOD gets 1 pt, 2nd place gets 2 pts, and so on. Lowest combined score wins!

WTF Brian finally joining the 4 Wheel Club at CFHV!

And a little 1230pm mobility aint to shabby either…

See you all there this Saturday at 12pm.

Remember, 9am is still on for this Saturday, but no 10am (just for this week).

It’s finally here! Everyone is super excited about coming in and gettin’ some! Come by and hit up a WOD, viagra approved or 2, or 3, have some BBQ, get a drink…you get the picture!

WOD #1: 12-2pm

WOD #2: 2-4pm

WOD #3: 4-6pm

The WOD’s get progressively more difficult as the day goes on, but each WOD can be scaled if needed.


Yeah Buddy! What a Saturday. Blood, order sweat, and beers. Ever seen someone’s nose bleed from pure intensity? Now I can say that I have!

The best part was how many people that came out to be a part of it. We had everyone there, ranging from our very first 2 members Greg & Adel, to CF High Voltagers who have just started. Like I said…It…Was….Awesome.

This photo pretty much sums up the entire day! You can go as hard as you can, and know that we’ve got your back 100%. That’s just how we do.

In fact, we liked it so much, we’re going to do it every 2 months. We’re tentatively calling it the CrossFit High Voltage Grand Prix. Kind of an ongoing challenge type of thing, where you can earn points over the year!

Having goals like this in your CrossFit training is very important. Your goal doesn’t have to be anything special, but the difference is in training for SOMETHING, rather than just ‘going through the motions’ is a significant aspect that separates CrossFitters from regular gym rats.

[youtube=http://www.youtube.com/watch?v=tap0eG-pj-Q&hl=en_US&fs=1&]

The next one is tentatively scheduled for Saturday, June 26 @ 12pm. Everyone needs to make this a part of their training plan and training goals. Why? Because it’s awesome, that’s why!
Reminders:

1. Food logs are due again this Thursday through Saturday at 11am. Either drop them off at the front desk or email them to paleoblocks@gmail.com. After this week, viagra 100mg you’re half way done! Congrats to you all for taking on this challenge and doing so well.

2. Grand Opening is Saturday, sickness May 22 @ 6pm. Be there Volts and Vixens. Family and friends are always welcome.

Tuesday’s WOD:

All Classes:

“Tabata This”

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, buy more about Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from each of the five stations.

There are 40 intervals total. Post your lowest score of each movement to comments.

Good times!

Just another awesome day of being a CrossFit High Volter! (hmm, there wonder how the 8pm crew did at the bottom?)

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 15 Minute AMRAP

5x SDLHP

10x Box Jump

Post load and time to comments.

All Levels CrossFit

Skill: Power Clean – Work up quickly to a heavy 3 rep. Focus on the transition of the vertical jump into a quick catch.

WOD: Deadlift Tower of Power (reduced rest version!)

1 minute AMRAP, order 2 minute rest (I said it was the reduced rest version!). 5 Rounds.

155/105#: 1 point for each rep

225/155#: 3 points

275#/185#: 7 points

225/155#: 3 points

155/105#: 1 point

Post load, and score to comments.
Hey everyone. We’re 1/2 way through our 60ish day Nutritional Challenge! Congrats on making it this far. Making lifestyle changes isn’t easy, here but it’s definitely doable when you have an entire High Voltage community supporting you.

Please turn your logbooks in starting today through Saturday at 11am to either the front desk, check or email to paleoblocks@gmail.com

For more information, or to start your own Nutritional Challenge, please visit www.paleoblocks.com. And remember, being fit means eating well!
Announcing the High Voltage Endurance Club!

That’s right, cheapest our first Specialty class, search the High Voltage Powerlifting Club has been such a success, nurse we’re adding our second Specialty Club.  The High Voltage Endurance Club!!!

Meeting Mondays and Wednesdays @ 7pm, starting Monday, May 10.

Please register via the following link.

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

Have you ever wanted to run a marathon, run better, or just perform better on longer WOD’s? If so, then this club is for you!

This is an 8 Week Introductory Course to the CrossFit Anaerobic Method of Endurance Training. $150 for the entire course. Please register online, via the following link:

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

“The CrossFit Endurance Program was developed on two fronts:

A. To allow CrossFit Athletes to still CrossFit and compete in endurance sports and bring a standard to running.

B. it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training.

This is something most endurance programs will not allow for with the sheer volume demand of these programs.”

Courtesy www.crossfitendurance.com

The 8 week course will lead up to a 10k, 1/2, or Full Marathon, of the athlete’s choosing.

Upon completion of the Introductory Course, Endurance members will have the option of being part of the High Voltage Endurance Club for an additional monthly fee.

See ya there!
So, see just when you think CrossFit High Voltage can’t get any more awesome…

May 2010.

CrossFit High Voltage’s May Announcements!

May is coming. Better be ready!

Our Grand Opening: Saturday, May 22  @ 6pm. Be there! It’s going to be all sorts of awesome!


1. The High Voltage Endurance Club!

Meeting Mondays and Wednesdays @ 7pm.

An 8 Week Introductory Course to the CrossFit Anaerobic Method of Endurance Training. $150 for the entire course.

Please register via this link:

Announcing the High Voltage Endurance Club!

That’s right, our first Specialty class, the High Voltage Powerlifting Club has been such a success, we’re adding our second Specialty Club.  The High Voltage Endurance Club!!!

Meeting Mondays and Wednesdays @ 7pm, starting Monday, May 10.

Have you ever wanted to run a marathon, run better, or just perform better on longer WOD’s? If so, then this club is for you!

This is an 8 Week Introductory Course to the CrossFit Anaerobic Method of Endurance Training. $150 for the entire course. Please register online, via the following link:

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

“The CrossFit Endurance Program was developed on two fronts:

A. To allow CrossFit Athletes to still CrossFit and compete in endurance sports and bring a standard to running.

B. it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training.

This is something most endurance programs will not allow for with the sheer volume demand of these programs.”

Courtesy www.crossfitendurance.com

The 8 week course will lead up to a 10k, 1/2, or Full Marathon, of the athlete’s choosing.

Upon completion of the Introductory Course, Endurance members will have the option of being part of the High Voltage Endurance Club for an additional monthly fee.

2. A 60 Day Nutritional Challenge, brought to you by CrossFit High Voltage and PaleoBlocks!

CFHV Presents the April & May 2010 Nutritional Challenge

We’re half way done! Don’t lose focus…you’re almost there. Amazing results await!

  • The April 2010 Nutritional Challenge starts the Monday after Easter (Monday, April 5), and ends the Thursday night before Memorial Day (Thursday, May 27).

Stay tuned for another BBQ! The first one was so awesome, we’re doing it again!

3. CrossFit High Voltage’s 2nd In House Competition, ‘The Rumble’, on Saturday, June 26!

The first In House competition in April was a huge success. Having training goals is important to every CrossFitter, whether you’re training for the Games, or just training to be a healthier, more awesome you. Mark this date in your calendar as your next big benchmark day. There will be 3 WOD’s, and each can be scaled to your current ability level.

We’re also using this as part of our ongoing High Voltage Grand Prix, where you get points over the course of the year for each In House Rumble you compete at. How’s for extra motivation to stay Fit!

The event starts at 12pm. We need volunteers, judges, and of course, CrossFittin’ athletes.

4. CrossFit Beginner’s On Ramp Special:

Is all this talk of awesome community events getting you even more pumped up to get CrossFit, and you’re finally ready to get started with your results…Then our CrossFit On Ramp Special is for you!

Try these 3 personal 1 on 1 sessions covering the 9 fundamental CrossFit movements with a qualified CrossFit coach for just $99!

-Comprehensive understanding of the CrossFit program

-Seamless integration into Group Classes

-Basic workouts using these 9 fundamental movements

-Tailored for your own current ability in a safe setting.

-Special price for these 3 personal sessions.

Click Here to Register for the On Ramp Special Now!

See ya’ll this month! May is going to be all sorts of awesome!
Monday’s WOD’s

Level 1

Skill: Kipping Pull Ups and Squatting

WOD:

15 minutes.

Complete 1 round of this complex every minute.

5x Pull Ups

10x Push Ups

15x Squats

Scale to 4/8/12, order or 3/6/9. Post version used and rounds completed to comments.

All Levels CrossFit

Skill: Back Squat

5-5-3-3-1-1

Find Daily 1 Rep Max

WOD:

15 Minutes.

Complete 1 round of this complex every minute.

5x Pull Ups

10x Push Ups

15x Squats

Scale down to 4/8/12, check or 3/6/9.

Scale up to doing this complex ‘Unbroken’ (either the entire round, viagra or each movement: add in chest to bar pull ups if you can).

Post version used and rounds completed to comments.

Great day at CFHV. We’ve been getting a TON of new toys in. We have our 106# KB, aka ‘The Beast’ that is being swung around, a bunch of brand new benches for lifting heavy and rehab activities, stability boards, powerlifting cages (the Rogue R3!), deadlift jacks, powerlifting bands, pull up bands, and now this thing:

It’s a pommel horse trainer…basically like training wheels for the pommel horse that Olympic gymnasts use. Pretty sweet. Come on in and humble yourself on it. Have a good laugh about how little you can probably do on it…then continue to be amazed when you conquer yet another thing you never thought you’d be able to do. It’s just how we do here at CFHV!

See ya’ll Tuesday for more awesome awesomeness.

Our High Voltage Powerlifters  are getting STRONG! PR’s everywhere. It’s awesome!

Here’s Keven making to the top of a box squat with resistance bands (so it gets heavier as you go up!) on our new Rogue R3 Power Rack designed by Westside Barbell. Yeah buddy!

Tuesday’s WOD’s:

Level 1 CrossFit

Skill: Push Press

WOD:

For time.

21-15-9

100 Meter Run (at the start of every round)

Push Press

Sit Ups

Lunges

Post load and time to comments.

All Levels

Skill: Power Clean

WOD:

Power Clean ‘Elizabeth’

21-15-9

Power Clean (135/95#)

Ring Dips

Post load and time to comments.

Great job today everyone! It was also awesome to have our first CrossFit talk after each class today (this one was on Intensity = Power). Part of learning do to these workouts better is to understand why we do them, advice why we do functional movements, troche and how come they are so freaking effective. We’re planning on doing this every week or so. An educated CrossFitter is a happy CrossFitter.
Announcements:

Only 2 Spaces left for our 1st High Voltage Endurance Club Intro Course! This exciting 8 week course will cover everything you need to know to become a better Endurance athlete, viagra as well as becoming a better endurance athlete. Please register here:

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

Our Grand Opening is Saturday, May 22 @ 6pm at our new box! Be there. It will be an awesome party! Friends, family, and newbies welcome!

From technique…

To application…

To Intensity…we’ve got you covered!

Wednesday’s WOD’s:

Level 1:

Skill: Overhead Squat

WOD: For time.

400 Meter Run, then

21-15-9

Overhead Squat

Pull Ups,

then 400 meter run.

All Levels:

Skill: OHS and Snatch

WOD: For time.

400 Meter Run, then

21-15-9

Squat Snatch (95/65#)

Chest to Bar Pull Ups

then 400 meter run

Post load and times to comments.
How will you challenge yourself today? Benchmark? Heavy lift? Max reps?
[wpvideo R4WRmoAB]

Courtesy CrossFit.com
Great job on your first Nutritional Challenge Logbook turn in. If for any reason you haven’t turned it in yet, try please turn it in to the front room desk, malady or email it to paleoblocks@gmail.com. We’re already starting to see noticeable changes in everyone we see that took the Challenge. Just 5 & 1/2 weeks left…YOU CAN DO IT!

Announcements:

1. Reminder: we will cap our Level 1 CrossFit class each night at 20 people. This will help us ensure that everyone gets expert Coaching from us. So come on time, sign in the front room as it is first come, first served. There are All Levels classes before and after every Level 1 class, so no need to worry about getting your fix! We take Volts and Voltage Vixens of literally All Levels at each of these classes.

We will be adding more Level 1 CrossFit to the schedule shortly (another great benefit that comes from having the biggest CrossFit gym in the Valley). We’re also working on a Level 2 CrossFit class (for intermediate Level CrossFitters). Stay tuned for more exciting announcements about upcoming CrossFit High Voltage classes!

2. We’re watching Food, Inc. in the lounge Wednesday night at 9pm. Everyone is welcome to come watch and learn more about living a healthy, and fit lifestyle.

3. This Saturday, April 24, from 12pm – 6pm is our 1st In House Throwdown and Affiliate Team Try Out. Come out and have an awesome time. And yes, there will be a party & BBQ after. It’s just how we do! Do not miss this, as everyone is invited.

It’s a smile…I know these things!

Monday’s WOD’s

Skill:

Level 1: Thrusters

All Levels: Band Resisted Sprints

WOD:

‘Broken Up Fran’

5 Rounds for time:

9x Thrusters (95/65#)

9x Pull Ups

Post load and times to comments.

How are everyone’s lungs feeling?
Come watch “Food, this site Inc” in the Lounge tonight at 9pm! Bring your friends.

We will post and send out the WOD’s for Saturday’s In House Throwdown and Affiliate Cup Try-Out on Thursday…so stay tuned!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Cleans

WOD: 10, viagra 100mg 9, generic 8…1

Med Ball Cleans

Sit Ups

Push Ups

Post load and time to comments.

All Levels CrossFit

WOD:

1 Rep Max Deadlift,

then after 5 minutes,

5 Minutes Max Rep Burpees.

Post Deadlift weight and Burpee Reps to comments.

Awesome job, everyone! Congrats on another night of incredible PR’s! The Nutritional Challenge is really starting to pay off for many of you…just like we planned!

See you all Wednesday for more awesome awesomeness.
Hey Everyone!

I’m very glad to announce the WOD’s for our very first CFHV In House Throwdown!

Remember, website like this it starts this Saturday at 12pm. We’ll have 3 WOD’s, generic through out the day. They will be run in heats, viagra dosage and are all scalable.

9am Level 1 class is still on this Saturday, but there will be no 10am class for this Saturday, due to the Throwdown.

WOD 1. Starting at 12pm – 2pm (but it’s not a 2 hour WOD!).

CF Baseline Down and Back. (Can be subbed with original CF Baseline).

500 Meter Row

40x Squats

30x Sit Ups

20x Clapping Push Ups

10x Chest to Bar Pull Ups

then you must get off the bar,

10x Chest to Bar Pull Ups

20x Clapping Push Ups

30x Sit Ups

40x Squats

500 Meter Row.

WOD # 2. 2pm – 4pm

5 Minutes total. Ground to Overhead any way.

Max weight lifted total from ground to overhead. Minimum 95/65#, but you can use as much weight as you like, choose your own weight.

Once the clock starts, and before you can begin lifting, you must complete 10 Hand Stand Push Ups (1 ab mat for women).

Then the remaining part of the 5 minutes you have to lift.

WOD #3. 4-6pm.

The Chipper.

For time.

45x Double Unders

40x Box Jumps (24″/20″)

35x Wall Ball (20/15#)

30x Burpees)

25x Overhead Squat (115/75#)

20x Toes to Bar

15x Thruster (135/95#)

10x Muscle Ups (sub ring pull ups and push ups)

400 Meter Sand Bag Run.

Remember, you can try 1, 2, or all 3 WOD’s. You can come help, hang out, BBQ us some food…you get the picture. Part of having awesome community events is making sure everyone is invited. So bring your friends and family too so they can see what the heck your Facebook status updates are all about.

The winner will be based on the lowest combined ordinal ranking for each WOD. 1st place in each WOD gets 1 pt, 2nd place gets 2 pts, and so on. Lowest combined score wins!

WTF Brian finally joining the 4 Wheel Club at CFHV!

And a little 1230pm mobility aint to shabby either…

See you all there this Saturday at 12pm.

Remember, 9am is still on for this Saturday, but no 10am (just for this week).

It’s finally here! Everyone is super excited about coming in and gettin’ some! Come by and hit up a WOD, viagra approved or 2, or 3, have some BBQ, get a drink…you get the picture!

WOD #1: 12-2pm

WOD #2: 2-4pm

WOD #3: 4-6pm

The WOD’s get progressively more difficult as the day goes on, but each WOD can be scaled if needed.


Yeah Buddy! What a Saturday. Blood, order sweat, and beers. Ever seen someone’s nose bleed from pure intensity? Now I can say that I have!

The best part was how many people that came out to be a part of it. We had everyone there, ranging from our very first 2 members Greg & Adel, to CF High Voltagers who have just started. Like I said…It…Was….Awesome.

This photo pretty much sums up the entire day! You can go as hard as you can, and know that we’ve got your back 100%. That’s just how we do.

In fact, we liked it so much, we’re going to do it every 2 months. We’re tentatively calling it the CrossFit High Voltage Grand Prix. Kind of an ongoing challenge type of thing, where you can earn points over the year!

Having goals like this in your CrossFit training is very important. Your goal doesn’t have to be anything special, but the difference is in training for SOMETHING, rather than just ‘going through the motions’ is a significant aspect that separates CrossFitters from regular gym rats.

[youtube=http://www.youtube.com/watch?v=tap0eG-pj-Q&hl=en_US&fs=1&]

The next one is tentatively scheduled for Saturday, June 26 @ 12pm. Everyone needs to make this a part of their training plan and training goals. Why? Because it’s awesome, that’s why!
Reminders:

1. Food logs are due again this Thursday through Saturday at 11am. Either drop them off at the front desk or email them to paleoblocks@gmail.com. After this week, viagra 100mg you’re half way done! Congrats to you all for taking on this challenge and doing so well.

2. Grand Opening is Saturday, sickness May 22 @ 6pm. Be there Volts and Vixens. Family and friends are always welcome.

Tuesday’s WOD:

All Classes:

“Tabata This”

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, buy more about Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from each of the five stations.

There are 40 intervals total. Post your lowest score of each movement to comments.

Good times!

Just another awesome day of being a CrossFit High Volter! (hmm, there wonder how the 8pm crew did at the bottom?)

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 15 Minute AMRAP

5x SDLHP

10x Box Jump

Post load and time to comments.

All Levels CrossFit

Skill: Power Clean – Work up quickly to a heavy 3 rep. Focus on the transition of the vertical jump into a quick catch.

WOD: Deadlift Tower of Power (reduced rest version!)

1 minute AMRAP, order 2 minute rest (I said it was the reduced rest version!). 5 Rounds.

155/105#: 1 point for each rep

225/155#: 3 points

275#/185#: 7 points

225/155#: 3 points

155/105#: 1 point

Post load, and score to comments.
Hey everyone. We’re 1/2 way through our 60ish day Nutritional Challenge! Congrats on making it this far. Making lifestyle changes isn’t easy, here but it’s definitely doable when you have an entire High Voltage community supporting you.

Please turn your logbooks in starting today through Saturday at 11am to either the front desk, check or email to paleoblocks@gmail.com

For more information, or to start your own Nutritional Challenge, please visit www.paleoblocks.com. And remember, being fit means eating well!
Announcing the High Voltage Endurance Club!

That’s right, cheapest our first Specialty class, search the High Voltage Powerlifting Club has been such a success, nurse we’re adding our second Specialty Club.  The High Voltage Endurance Club!!!

Meeting Mondays and Wednesdays @ 7pm, starting Monday, May 10.

Please register via the following link.

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

Have you ever wanted to run a marathon, run better, or just perform better on longer WOD’s? If so, then this club is for you!

This is an 8 Week Introductory Course to the CrossFit Anaerobic Method of Endurance Training. $150 for the entire course. Please register online, via the following link:

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

“The CrossFit Endurance Program was developed on two fronts:

A. To allow CrossFit Athletes to still CrossFit and compete in endurance sports and bring a standard to running.

B. it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training.

This is something most endurance programs will not allow for with the sheer volume demand of these programs.”

Courtesy www.crossfitendurance.com

The 8 week course will lead up to a 10k, 1/2, or Full Marathon, of the athlete’s choosing.

Upon completion of the Introductory Course, Endurance members will have the option of being part of the High Voltage Endurance Club for an additional monthly fee.

See ya there!
So, see just when you think CrossFit High Voltage can’t get any more awesome…

May 2010.

CrossFit High Voltage’s May Announcements!

May is coming. Better be ready!

Our Grand Opening: Saturday, May 22  @ 6pm. Be there! It’s going to be all sorts of awesome!


1. The High Voltage Endurance Club!

Meeting Mondays and Wednesdays @ 7pm.

An 8 Week Introductory Course to the CrossFit Anaerobic Method of Endurance Training. $150 for the entire course.

Please register via this link:

Announcing the High Voltage Endurance Club!

That’s right, our first Specialty class, the High Voltage Powerlifting Club has been such a success, we’re adding our second Specialty Club.  The High Voltage Endurance Club!!!

Meeting Mondays and Wednesdays @ 7pm, starting Monday, May 10.

Have you ever wanted to run a marathon, run better, or just perform better on longer WOD’s? If so, then this club is for you!

This is an 8 Week Introductory Course to the CrossFit Anaerobic Method of Endurance Training. $150 for the entire course. Please register online, via the following link:

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

“The CrossFit Endurance Program was developed on two fronts:

A. To allow CrossFit Athletes to still CrossFit and compete in endurance sports and bring a standard to running.

B. it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training.

This is something most endurance programs will not allow for with the sheer volume demand of these programs.”

Courtesy www.crossfitendurance.com

The 8 week course will lead up to a 10k, 1/2, or Full Marathon, of the athlete’s choosing.

Upon completion of the Introductory Course, Endurance members will have the option of being part of the High Voltage Endurance Club for an additional monthly fee.

2. A 60 Day Nutritional Challenge, brought to you by CrossFit High Voltage and PaleoBlocks!

CFHV Presents the April & May 2010 Nutritional Challenge

We’re half way done! Don’t lose focus…you’re almost there. Amazing results await!

  • The April 2010 Nutritional Challenge starts the Monday after Easter (Monday, April 5), and ends the Thursday night before Memorial Day (Thursday, May 27).

Stay tuned for another BBQ! The first one was so awesome, we’re doing it again!

3. CrossFit High Voltage’s 2nd In House Competition, ‘The Rumble’, on Saturday, June 26!

The first In House competition in April was a huge success. Having training goals is important to every CrossFitter, whether you’re training for the Games, or just training to be a healthier, more awesome you. Mark this date in your calendar as your next big benchmark day. There will be 3 WOD’s, and each can be scaled to your current ability level.

We’re also using this as part of our ongoing High Voltage Grand Prix, where you get points over the course of the year for each In House Rumble you compete at. How’s for extra motivation to stay Fit!

The event starts at 12pm. We need volunteers, judges, and of course, CrossFittin’ athletes.

4. CrossFit Beginner’s On Ramp Special:

Is all this talk of awesome community events getting you even more pumped up to get CrossFit, and you’re finally ready to get started with your results…Then our CrossFit On Ramp Special is for you!

Try these 3 personal 1 on 1 sessions covering the 9 fundamental CrossFit movements with a qualified CrossFit coach for just $99!

-Comprehensive understanding of the CrossFit program

-Seamless integration into Group Classes

-Basic workouts using these 9 fundamental movements

-Tailored for your own current ability in a safe setting.

-Special price for these 3 personal sessions.

Click Here to Register for the On Ramp Special Now!

See ya’ll this month! May is going to be all sorts of awesome!
Monday’s WOD’s

Level 1

Skill: Kipping Pull Ups and Squatting

WOD:

15 minutes.

Complete 1 round of this complex every minute.

5x Pull Ups

10x Push Ups

15x Squats

Scale to 4/8/12, order or 3/6/9. Post version used and rounds completed to comments.

All Levels CrossFit

Skill: Back Squat

5-5-3-3-1-1

Find Daily 1 Rep Max

WOD:

15 Minutes.

Complete 1 round of this complex every minute.

5x Pull Ups

10x Push Ups

15x Squats

Scale down to 4/8/12, check or 3/6/9.

Scale up to doing this complex ‘Unbroken’ (either the entire round, viagra or each movement: add in chest to bar pull ups if you can).

Post version used and rounds completed to comments.

Great day at CFHV. We’ve been getting a TON of new toys in. We have our 106# KB, aka ‘The Beast’ that is being swung around, a bunch of brand new benches for lifting heavy and rehab activities, stability boards, powerlifting cages (the Rogue R3!), deadlift jacks, powerlifting bands, pull up bands, and now this thing:

It’s a pommel horse trainer…basically like training wheels for the pommel horse that Olympic gymnasts use. Pretty sweet. Come on in and humble yourself on it. Have a good laugh about how little you can probably do on it…then continue to be amazed when you conquer yet another thing you never thought you’d be able to do. It’s just how we do here at CFHV!

See ya’ll Tuesday for more awesome awesomeness.

Our High Voltage Powerlifters  are getting STRONG! PR’s everywhere. It’s awesome!

Here’s Keven making to the top of a box squat with resistance bands (so it gets heavier as you go up!) on our new Rogue R3 Power Rack designed by Westside Barbell. Yeah buddy!

Tuesday’s WOD’s:

Level 1 CrossFit

Skill: Push Press

WOD:

For time.

21-15-9

100 Meter Run (at the start of every round)

Push Press

Sit Ups

Lunges

Post load and time to comments.

All Levels

Skill: Power Clean

WOD:

Power Clean ‘Elizabeth’

21-15-9

Power Clean (135/95#)

Ring Dips

Post load and time to comments.

Great job today everyone! It was also awesome to have our first CrossFit talk after each class today (this one was on Intensity = Power). Part of learning do to these workouts better is to understand why we do them, advice why we do functional movements, troche and how come they are so freaking effective. We’re planning on doing this every week or so. An educated CrossFitter is a happy CrossFitter.
Announcements:

Only 2 Spaces left for our 1st High Voltage Endurance Club Intro Course! This exciting 8 week course will cover everything you need to know to become a better Endurance athlete, viagra as well as becoming a better endurance athlete. Please register here:

http://clients.mindbodyonline.com/ws.asp?studioid=6864&stype=41&prodid=106

Our Grand Opening is Saturday, May 22 @ 6pm at our new box! Be there. It will be an awesome party! Friends, family, and newbies welcome!

From technique…

To application…

To Intensity…we’ve got you covered!

Wednesday’s WOD’s:

Level 1:

Skill: Overhead Squat

WOD: For time.

400 Meter Run, then

21-15-9

Overhead Squat

Pull Ups,

then 400 meter run.

All Levels:

Skill: OHS and Snatch

WOD: For time.

400 Meter Run, then

21-15-9

Squat Snatch (95/65#)

Chest to Bar Pull Ups

then 400 meter run

Post load and times to comments.
Announcement: The First Intro Course for the High Voltage Endurance Club is officially sold out! Yeah Buddy! I cannot wait to see how awesome this is going to be 🙂

Thursday’s WOD’s

Level 1 CrossFit:

Skill: KB Swing

WOD: 10 Rounds for time.

7x KB Swing

7x Burpee

7x Sit Ups

Scale rounds and weight as needed.

All Levels:

Skill:

1 mile run for time

WOD: Death by Deadlift (adding 1 rep every round, stuff aka Deadlift ladder)

275/185. Touch and go at bottom (keeping the arms and back straight the entire time)

Great job gang!  Remember, viagra dosage only 2 weeks until our Grand Opening! Friends, family, and newbies are all welcome to come and hang out & party with us!