100714 – Wednesday

So we’ve been training our butts off! Summer’s here and We Are Ready…Ever Ready! Here’s some photos from our latest In House Challenge!

The few who could hang until the end…all the way until 64:20…that’s how fit you get 😉

Josh, tadalafil stuff try aka Superman (seriously, abortion try he’s DC Comic’s real life Superman!), with a PR Snatch of 225#…and he Overhead Squatted it 3x!

Coach Tyler with a PR Snatch of 215#…and yeah, he Over Head Squatted it 3x too.

The girls talking workout strategy before WOD #1…the ladies of CrossFit High Voltage performed amazingly at the In House Challenge, showing enormous heart and improvement!

Carly rocking the Chest to Bar Pull Ups, and Nezir completing another Bar Muscle Up!

Friday night she was unsure, but come Saturday, Kirby used her consistent training with regular classes and the High Voltage Endurance Club to make it through all 3 WOD’s!

Coach Tim completing 1 of his 60 Bar Muscle Ups in under 10 minutes!

Chase was swinging the 44# KB overhead so quickly, modern technology aint got nothin on her!

RJ’s been crushing it lately…just like his shirt says, he’s a straight up ‘WOD Killa’ and the current gym record holder on for a 500 meter Row!

Frank not only rocked all 3 workouts, but even had enough strength to run the last leg of his 400 Meter, 45# bumper plate carry!

A little bit of everything going on at CrossFit High Voltage of Burbank. Big thanks to all the Volts and Vixens who came out and Challenged themselves this weekend. CrossFit isn’t necessarily and end in itself, but a means to other ends as well.

Are you ready to get started at a community with a fitness program you can be truly proud of and help provide proven results? If so, CrossFit is for you! Come by and see for yourself how CrossFit High Voltage of Burbank can help you reach the goals you’ve always dreamed of.

email Tim@CrossFitHighVoltage.com for you Free 1 on 1 intro to CrossFit! It takes about 30 minutes, and just might change your life. Don’t believe us…come see for yourself.

Monday’s WOD’s:

Level 1 CrossFit:

Skill: Sumo Deadlift High Pull

WOD: 20 Minute AMRAP

10x SDLHP

10x Sit Up

10x Striders (jumping lung, switching legs)

10x Back Extension

All Levels CrossFit

Skill:

Thruster: 7-7-5-5-5 (find 5RM)

Set with Max Effort L-Sit Hold after each attemp

WOD: 10 Rounds for time.

100 Meter Sprint

Rest exactly 1 minute after each sprint.

Post Total time to comments.

Finisher: Tabata Sit Ups, High Score.

So we’ve been training our butts off! Summer’s here and We Are Ready…Ever Ready! Here’s some photos from our latest In House Challenge!

The few who could hang until the end…all the way until 64:20…that’s how fit you get 😉

Josh, stuff try aka Superman (seriously, try he’s DC Comic’s real life Superman!), with a PR Snatch of 225#…and he Overhead Squatted it 3x!

Coach Tyler with a PR Snatch of 215#…and yeah, he Over Head Squatted it 3x too.

The girls talking workout strategy before WOD #1…the ladies of CrossFit High Voltage performed amazingly at the In House Challenge, showing enormous heart and improvement!

Carly rocking the Chest to Bar Pull Ups, and Nezir completing another Bar Muscle Up!

Friday night she was unsure, but come Saturday, Kirby used her consistent training with regular classes and the High Voltage Endurance Club to make it through all 3 WOD’s!

Coach Tim completing 1 of his 60 Bar Muscle Ups in under 10 minutes!

Chase was swinging the 44# KB overhead so quickly, modern technology aint got nothin on her!

RJ’s been crushing it lately…just like his shirt says, he’s a straight up ‘WOD Killa’ and the current gym record holder on for a 500 meter Row!

Frank not only rocked all 3 workouts, but even had enough strength to run the last leg of his 400 Meter, 45# bumper plate carry!

A little bit of everything going on at CrossFit High Voltage of Burbank. Big thanks to all the Volts and Vixens who came out and Challenged themselves this weekend. CrossFit isn’t necessarily and end in itself, but a means to other ends as well.

Are you ready to get started at a community with a fitness program you can be truly proud of and help provide proven results? If so, CrossFit is for you! Come by and see for yourself how CrossFit High Voltage of Burbank can help you reach the goals you’ve always dreamed of.

email Tim@CrossFitHighVoltage.com for you Free 1 on 1 intro to CrossFit! It takes about 30 minutes, and just might change your life. Don’t believe us…come see for yourself.

Monday’s WOD’s:

Level 1 CrossFit:

Skill: Sumo Deadlift High Pull

WOD: 20 Minute AMRAP

10x SDLHP

10x Sit Up

10x Striders (jumping lung, switching legs)

10x Back Extension

All Levels CrossFit

Skill:

Thruster: 7-7-5-5-5 (find 5RM)

Set with Max Effort L-Sit Hold after each attemp

WOD: 10 Rounds for time.

100 Meter Sprint

Rest exactly 1 minute after each sprint.

Post Total time to comments.

Finisher: Tabata Sit Ups, High Score.

-No class on the 4th of July! As always, discount be sure and use your CrossFit training and abilities to do something you otherwise wouldn’t be able to do with your loved ones!

-Hero WOD’s on Saturday at 9am, and 10am! Come get some!

-Register for the ‘Keep LA Running’ 10K! www.keeplarunning.com

-Register for the Pasadena Mud Run on Saturday, August 21 at the Rose Bowl! It’s gonna be awesome www.ecomudruntour.com/lamudrun

“It’s gotta be the socks!” Congrats to Crystal for her new Deadlift PR! It took her a long time to finally jump in and get CrossFit…but now I think it’s safe to say that she loves it, and is a huge part of our High Voltage Family! And now she’s already talking about her next Deadlift PR goal. Yeah buddy!

Tuesday’s WOD’s:

Level 1 CrossFit:

Skill: Overhead Squat

WOD: 21-15-9, for time.

Overhead Squat

Burpee Tuck Jumps

Knees to Elbow

Run 200 Meters

Level 2 CrossFit:

Skill: Snatch

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow

All Levels CrossFit:

Skill: Snatch Complex

3x sets, 3x through per set of:

Snatch Grip Deadlift, Snatch Grip Deadlift High Pull, Snatch, OHS x3.

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow
So we’ve been training our butts off! Summer’s here and We Are Ready…Ever Ready! Here’s some photos from our latest In House Challenge!

The few who could hang until the end…all the way until 64:20…that’s how fit you get 😉

Josh, stuff try aka Superman (seriously, try he’s DC Comic’s real life Superman!), with a PR Snatch of 225#…and he Overhead Squatted it 3x!

Coach Tyler with a PR Snatch of 215#…and yeah, he Over Head Squatted it 3x too.

The girls talking workout strategy before WOD #1…the ladies of CrossFit High Voltage performed amazingly at the In House Challenge, showing enormous heart and improvement!

Carly rocking the Chest to Bar Pull Ups, and Nezir completing another Bar Muscle Up!

Friday night she was unsure, but come Saturday, Kirby used her consistent training with regular classes and the High Voltage Endurance Club to make it through all 3 WOD’s!

Coach Tim completing 1 of his 60 Bar Muscle Ups in under 10 minutes!

Chase was swinging the 44# KB overhead so quickly, modern technology aint got nothin on her!

RJ’s been crushing it lately…just like his shirt says, he’s a straight up ‘WOD Killa’ and the current gym record holder on for a 500 meter Row!

Frank not only rocked all 3 workouts, but even had enough strength to run the last leg of his 400 Meter, 45# bumper plate carry!

A little bit of everything going on at CrossFit High Voltage of Burbank. Big thanks to all the Volts and Vixens who came out and Challenged themselves this weekend. CrossFit isn’t necessarily and end in itself, but a means to other ends as well.

Are you ready to get started at a community with a fitness program you can be truly proud of and help provide proven results? If so, CrossFit is for you! Come by and see for yourself how CrossFit High Voltage of Burbank can help you reach the goals you’ve always dreamed of.

email Tim@CrossFitHighVoltage.com for you Free 1 on 1 intro to CrossFit! It takes about 30 minutes, and just might change your life. Don’t believe us…come see for yourself.

Monday’s WOD’s:

Level 1 CrossFit:

Skill: Sumo Deadlift High Pull

WOD: 20 Minute AMRAP

10x SDLHP

10x Sit Up

10x Striders (jumping lung, switching legs)

10x Back Extension

All Levels CrossFit

Skill:

Thruster: 7-7-5-5-5 (find 5RM)

Set with Max Effort L-Sit Hold after each attemp

WOD: 10 Rounds for time.

100 Meter Sprint

Rest exactly 1 minute after each sprint.

Post Total time to comments.

Finisher: Tabata Sit Ups, High Score.

-No class on the 4th of July! As always, discount be sure and use your CrossFit training and abilities to do something you otherwise wouldn’t be able to do with your loved ones!

-Hero WOD’s on Saturday at 9am, and 10am! Come get some!

-Register for the ‘Keep LA Running’ 10K! www.keeplarunning.com

-Register for the Pasadena Mud Run on Saturday, August 21 at the Rose Bowl! It’s gonna be awesome www.ecomudruntour.com/lamudrun

“It’s gotta be the socks!” Congrats to Crystal for her new Deadlift PR! It took her a long time to finally jump in and get CrossFit…but now I think it’s safe to say that she loves it, and is a huge part of our High Voltage Family! And now she’s already talking about her next Deadlift PR goal. Yeah buddy!

Tuesday’s WOD’s:

Level 1 CrossFit:

Skill: Overhead Squat

WOD: 21-15-9, for time.

Overhead Squat

Burpee Tuck Jumps

Knees to Elbow

Run 200 Meters

Level 2 CrossFit:

Skill: Snatch

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow

All Levels CrossFit:

Skill: Snatch Complex

3x sets, 3x through per set of:

Snatch Grip Deadlift, Snatch Grip Deadlift High Pull, Snatch, OHS x3.

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow
No class this Sunday (4th of July).

Hero WOD’s on Saturday at 9am & 10am. Come see what the Coaches’ pick out for you!

Wednesday’s WOD:

‘Football Gone Bad’, there via CrossFitFootBall.com.

Three 1 minute rounds for time:

  1. DB Thrusters 45 lbs
  2. Box Jumps 20″ box
  3. Push Ups
  4. Double Unders
  5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.
So we’ve been training our butts off! Summer’s here and We Are Ready…Ever Ready! Here’s some photos from our latest In House Challenge!

The few who could hang until the end…all the way until 64:20…that’s how fit you get 😉

Josh, stuff try aka Superman (seriously, try he’s DC Comic’s real life Superman!), with a PR Snatch of 225#…and he Overhead Squatted it 3x!

Coach Tyler with a PR Snatch of 215#…and yeah, he Over Head Squatted it 3x too.

The girls talking workout strategy before WOD #1…the ladies of CrossFit High Voltage performed amazingly at the In House Challenge, showing enormous heart and improvement!

Carly rocking the Chest to Bar Pull Ups, and Nezir completing another Bar Muscle Up!

Friday night she was unsure, but come Saturday, Kirby used her consistent training with regular classes and the High Voltage Endurance Club to make it through all 3 WOD’s!

Coach Tim completing 1 of his 60 Bar Muscle Ups in under 10 minutes!

Chase was swinging the 44# KB overhead so quickly, modern technology aint got nothin on her!

RJ’s been crushing it lately…just like his shirt says, he’s a straight up ‘WOD Killa’ and the current gym record holder on for a 500 meter Row!

Frank not only rocked all 3 workouts, but even had enough strength to run the last leg of his 400 Meter, 45# bumper plate carry!

A little bit of everything going on at CrossFit High Voltage of Burbank. Big thanks to all the Volts and Vixens who came out and Challenged themselves this weekend. CrossFit isn’t necessarily and end in itself, but a means to other ends as well.

Are you ready to get started at a community with a fitness program you can be truly proud of and help provide proven results? If so, CrossFit is for you! Come by and see for yourself how CrossFit High Voltage of Burbank can help you reach the goals you’ve always dreamed of.

email Tim@CrossFitHighVoltage.com for you Free 1 on 1 intro to CrossFit! It takes about 30 minutes, and just might change your life. Don’t believe us…come see for yourself.

Monday’s WOD’s:

Level 1 CrossFit:

Skill: Sumo Deadlift High Pull

WOD: 20 Minute AMRAP

10x SDLHP

10x Sit Up

10x Striders (jumping lung, switching legs)

10x Back Extension

All Levels CrossFit

Skill:

Thruster: 7-7-5-5-5 (find 5RM)

Set with Max Effort L-Sit Hold after each attemp

WOD: 10 Rounds for time.

100 Meter Sprint

Rest exactly 1 minute after each sprint.

Post Total time to comments.

Finisher: Tabata Sit Ups, High Score.

-No class on the 4th of July! As always, discount be sure and use your CrossFit training and abilities to do something you otherwise wouldn’t be able to do with your loved ones!

-Hero WOD’s on Saturday at 9am, and 10am! Come get some!

-Register for the ‘Keep LA Running’ 10K! www.keeplarunning.com

-Register for the Pasadena Mud Run on Saturday, August 21 at the Rose Bowl! It’s gonna be awesome www.ecomudruntour.com/lamudrun

“It’s gotta be the socks!” Congrats to Crystal for her new Deadlift PR! It took her a long time to finally jump in and get CrossFit…but now I think it’s safe to say that she loves it, and is a huge part of our High Voltage Family! And now she’s already talking about her next Deadlift PR goal. Yeah buddy!

Tuesday’s WOD’s:

Level 1 CrossFit:

Skill: Overhead Squat

WOD: 21-15-9, for time.

Overhead Squat

Burpee Tuck Jumps

Knees to Elbow

Run 200 Meters

Level 2 CrossFit:

Skill: Snatch

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow

All Levels CrossFit:

Skill: Snatch Complex

3x sets, 3x through per set of:

Snatch Grip Deadlift, Snatch Grip Deadlift High Pull, Snatch, OHS x3.

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow
No class this Sunday (4th of July).

Hero WOD’s on Saturday at 9am & 10am. Come see what the Coaches’ pick out for you!

Wednesday’s WOD:

‘Football Gone Bad’, there via CrossFitFootBall.com.

Three 1 minute rounds for time:

  1. DB Thrusters 45 lbs
  2. Box Jumps 20″ box
  3. Push Ups
  4. Double Unders
  5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.
-This Sunday, information pills 10K run at Dockweiler Beach in Playa del Rey! www.keeplarunning.com. We’ll be there, medications will you?

Tuesday’s WOD:

“Angie”

For time.

100x Pull Ups

100x Push Ups

100x Sit Ups

100x Squats

Complete these in order before moving on to the next movement.

Post times to comments.
So we’ve been training our butts off! Summer’s here and We Are Ready…Ever Ready! Here’s some photos from our latest In House Challenge!

The few who could hang until the end…all the way until 64:20…that’s how fit you get 😉

Josh, stuff try aka Superman (seriously, try he’s DC Comic’s real life Superman!), with a PR Snatch of 225#…and he Overhead Squatted it 3x!

Coach Tyler with a PR Snatch of 215#…and yeah, he Over Head Squatted it 3x too.

The girls talking workout strategy before WOD #1…the ladies of CrossFit High Voltage performed amazingly at the In House Challenge, showing enormous heart and improvement!

Carly rocking the Chest to Bar Pull Ups, and Nezir completing another Bar Muscle Up!

Friday night she was unsure, but come Saturday, Kirby used her consistent training with regular classes and the High Voltage Endurance Club to make it through all 3 WOD’s!

Coach Tim completing 1 of his 60 Bar Muscle Ups in under 10 minutes!

Chase was swinging the 44# KB overhead so quickly, modern technology aint got nothin on her!

RJ’s been crushing it lately…just like his shirt says, he’s a straight up ‘WOD Killa’ and the current gym record holder on for a 500 meter Row!

Frank not only rocked all 3 workouts, but even had enough strength to run the last leg of his 400 Meter, 45# bumper plate carry!

A little bit of everything going on at CrossFit High Voltage of Burbank. Big thanks to all the Volts and Vixens who came out and Challenged themselves this weekend. CrossFit isn’t necessarily and end in itself, but a means to other ends as well.

Are you ready to get started at a community with a fitness program you can be truly proud of and help provide proven results? If so, CrossFit is for you! Come by and see for yourself how CrossFit High Voltage of Burbank can help you reach the goals you’ve always dreamed of.

email Tim@CrossFitHighVoltage.com for you Free 1 on 1 intro to CrossFit! It takes about 30 minutes, and just might change your life. Don’t believe us…come see for yourself.

Monday’s WOD’s:

Level 1 CrossFit:

Skill: Sumo Deadlift High Pull

WOD: 20 Minute AMRAP

10x SDLHP

10x Sit Up

10x Striders (jumping lung, switching legs)

10x Back Extension

All Levels CrossFit

Skill:

Thruster: 7-7-5-5-5 (find 5RM)

Set with Max Effort L-Sit Hold after each attemp

WOD: 10 Rounds for time.

100 Meter Sprint

Rest exactly 1 minute after each sprint.

Post Total time to comments.

Finisher: Tabata Sit Ups, High Score.

-No class on the 4th of July! As always, discount be sure and use your CrossFit training and abilities to do something you otherwise wouldn’t be able to do with your loved ones!

-Hero WOD’s on Saturday at 9am, and 10am! Come get some!

-Register for the ‘Keep LA Running’ 10K! www.keeplarunning.com

-Register for the Pasadena Mud Run on Saturday, August 21 at the Rose Bowl! It’s gonna be awesome www.ecomudruntour.com/lamudrun

“It’s gotta be the socks!” Congrats to Crystal for her new Deadlift PR! It took her a long time to finally jump in and get CrossFit…but now I think it’s safe to say that she loves it, and is a huge part of our High Voltage Family! And now she’s already talking about her next Deadlift PR goal. Yeah buddy!

Tuesday’s WOD’s:

Level 1 CrossFit:

Skill: Overhead Squat

WOD: 21-15-9, for time.

Overhead Squat

Burpee Tuck Jumps

Knees to Elbow

Run 200 Meters

Level 2 CrossFit:

Skill: Snatch

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow

All Levels CrossFit:

Skill: Snatch Complex

3x sets, 3x through per set of:

Snatch Grip Deadlift, Snatch Grip Deadlift High Pull, Snatch, OHS x3.

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow
No class this Sunday (4th of July).

Hero WOD’s on Saturday at 9am & 10am. Come see what the Coaches’ pick out for you!

Wednesday’s WOD:

‘Football Gone Bad’, there via CrossFitFootBall.com.

Three 1 minute rounds for time:

  1. DB Thrusters 45 lbs
  2. Box Jumps 20″ box
  3. Push Ups
  4. Double Unders
  5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.
-This Sunday, information pills 10K run at Dockweiler Beach in Playa del Rey! www.keeplarunning.com. We’ll be there, medications will you?

Tuesday’s WOD:

“Angie”

For time.

100x Pull Ups

100x Push Ups

100x Sit Ups

100x Squats

Complete these in order before moving on to the next movement.

Post times to comments.
10K is this Sunday! www.keeplarunning.com! Our High Voltage Endurance Club is Ever Ready, website like this are You?

They’ve been training hard for a few months now…look at how far they can lean for their band sprints!

Best Warm Up EVER! They really are Ready for Anything, including the run on Sunday! See you guys there, it’s going to be awesome.

Regular class schedule all weekend.

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Deadlift

WOD: 15 minute AMRAP

5x Burpee

10x Deadlift

100 meter sprint

All Levels CrossFit

Skill: Split Jerk

5-5-5-5-5

WOD: Deadlift Tower of Power

1 min AMRAP (155/105), rest 2 min. Each rep = 1pt.

1 min AMRAP (225/155), rest 2 min. Each rep = 3pts.

1 min AMRAP (275/185), rest 2 min. Each rep = 7pts.

1 min AMRAP (225/155), rest 2 min. Each rep = 3 pts.

1 min AMRAP (155/105). Each rep = 1pt.

Post total points to comments.
So we’ve been training our butts off! Summer’s here and We Are Ready…Ever Ready! Here’s some photos from our latest In House Challenge!

The few who could hang until the end…all the way until 64:20…that’s how fit you get 😉

Josh, stuff try aka Superman (seriously, try he’s DC Comic’s real life Superman!), with a PR Snatch of 225#…and he Overhead Squatted it 3x!

Coach Tyler with a PR Snatch of 215#…and yeah, he Over Head Squatted it 3x too.

The girls talking workout strategy before WOD #1…the ladies of CrossFit High Voltage performed amazingly at the In House Challenge, showing enormous heart and improvement!

Carly rocking the Chest to Bar Pull Ups, and Nezir completing another Bar Muscle Up!

Friday night she was unsure, but come Saturday, Kirby used her consistent training with regular classes and the High Voltage Endurance Club to make it through all 3 WOD’s!

Coach Tim completing 1 of his 60 Bar Muscle Ups in under 10 minutes!

Chase was swinging the 44# KB overhead so quickly, modern technology aint got nothin on her!

RJ’s been crushing it lately…just like his shirt says, he’s a straight up ‘WOD Killa’ and the current gym record holder on for a 500 meter Row!

Frank not only rocked all 3 workouts, but even had enough strength to run the last leg of his 400 Meter, 45# bumper plate carry!

A little bit of everything going on at CrossFit High Voltage of Burbank. Big thanks to all the Volts and Vixens who came out and Challenged themselves this weekend. CrossFit isn’t necessarily and end in itself, but a means to other ends as well.

Are you ready to get started at a community with a fitness program you can be truly proud of and help provide proven results? If so, CrossFit is for you! Come by and see for yourself how CrossFit High Voltage of Burbank can help you reach the goals you’ve always dreamed of.

email Tim@CrossFitHighVoltage.com for you Free 1 on 1 intro to CrossFit! It takes about 30 minutes, and just might change your life. Don’t believe us…come see for yourself.

Monday’s WOD’s:

Level 1 CrossFit:

Skill: Sumo Deadlift High Pull

WOD: 20 Minute AMRAP

10x SDLHP

10x Sit Up

10x Striders (jumping lung, switching legs)

10x Back Extension

All Levels CrossFit

Skill:

Thruster: 7-7-5-5-5 (find 5RM)

Set with Max Effort L-Sit Hold after each attemp

WOD: 10 Rounds for time.

100 Meter Sprint

Rest exactly 1 minute after each sprint.

Post Total time to comments.

Finisher: Tabata Sit Ups, High Score.

-No class on the 4th of July! As always, discount be sure and use your CrossFit training and abilities to do something you otherwise wouldn’t be able to do with your loved ones!

-Hero WOD’s on Saturday at 9am, and 10am! Come get some!

-Register for the ‘Keep LA Running’ 10K! www.keeplarunning.com

-Register for the Pasadena Mud Run on Saturday, August 21 at the Rose Bowl! It’s gonna be awesome www.ecomudruntour.com/lamudrun

“It’s gotta be the socks!” Congrats to Crystal for her new Deadlift PR! It took her a long time to finally jump in and get CrossFit…but now I think it’s safe to say that she loves it, and is a huge part of our High Voltage Family! And now she’s already talking about her next Deadlift PR goal. Yeah buddy!

Tuesday’s WOD’s:

Level 1 CrossFit:

Skill: Overhead Squat

WOD: 21-15-9, for time.

Overhead Squat

Burpee Tuck Jumps

Knees to Elbow

Run 200 Meters

Level 2 CrossFit:

Skill: Snatch

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow

All Levels CrossFit:

Skill: Snatch Complex

3x sets, 3x through per set of:

Snatch Grip Deadlift, Snatch Grip Deadlift High Pull, Snatch, OHS x3.

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow
No class this Sunday (4th of July).

Hero WOD’s on Saturday at 9am & 10am. Come see what the Coaches’ pick out for you!

Wednesday’s WOD:

‘Football Gone Bad’, there via CrossFitFootBall.com.

Three 1 minute rounds for time:

  1. DB Thrusters 45 lbs
  2. Box Jumps 20″ box
  3. Push Ups
  4. Double Unders
  5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.
-This Sunday, information pills 10K run at Dockweiler Beach in Playa del Rey! www.keeplarunning.com. We’ll be there, medications will you?

Tuesday’s WOD:

“Angie”

For time.

100x Pull Ups

100x Push Ups

100x Sit Ups

100x Squats

Complete these in order before moving on to the next movement.

Post times to comments.
10K is this Sunday! www.keeplarunning.com! Our High Voltage Endurance Club is Ever Ready, website like this are You?

They’ve been training hard for a few months now…look at how far they can lean for their band sprints!

Best Warm Up EVER! They really are Ready for Anything, including the run on Sunday! See you guys there, it’s going to be awesome.

Regular class schedule all weekend.

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Deadlift

WOD: 15 minute AMRAP

5x Burpee

10x Deadlift

100 meter sprint

All Levels CrossFit

Skill: Split Jerk

5-5-5-5-5

WOD: Deadlift Tower of Power

1 min AMRAP (155/105), rest 2 min. Each rep = 1pt.

1 min AMRAP (225/155), rest 2 min. Each rep = 3pts.

1 min AMRAP (275/185), rest 2 min. Each rep = 7pts.

1 min AMRAP (225/155), rest 2 min. Each rep = 3 pts.

1 min AMRAP (155/105). Each rep = 1pt.

Post total points to comments.
Thursday’s WOD’s:

Level 1 CrossFit:

Skill: Thruster

WOD:21-15-9

Push Ups

DB Thruster

Sit Ups

Jumping Squats

Level 2 CrossFit:

Skill: DB Snatch

WOD: 21-15-9

DB Snatch

Renegade Man Maker

Sit Ups

All Levels CrossFit:

Skill:

2x 400 meter run

rest 2 minutes, seek then

Max Effort L-Sit Hold

WOD: 21-15-9

DB Snatch

Renegade Man Makers

Sit Ups
So we’ve been training our butts off! Summer’s here and We Are Ready…Ever Ready! Here’s some photos from our latest In House Challenge!

The few who could hang until the end…all the way until 64:20…that’s how fit you get 😉

Josh, stuff try aka Superman (seriously, try he’s DC Comic’s real life Superman!), with a PR Snatch of 225#…and he Overhead Squatted it 3x!

Coach Tyler with a PR Snatch of 215#…and yeah, he Over Head Squatted it 3x too.

The girls talking workout strategy before WOD #1…the ladies of CrossFit High Voltage performed amazingly at the In House Challenge, showing enormous heart and improvement!

Carly rocking the Chest to Bar Pull Ups, and Nezir completing another Bar Muscle Up!

Friday night she was unsure, but come Saturday, Kirby used her consistent training with regular classes and the High Voltage Endurance Club to make it through all 3 WOD’s!

Coach Tim completing 1 of his 60 Bar Muscle Ups in under 10 minutes!

Chase was swinging the 44# KB overhead so quickly, modern technology aint got nothin on her!

RJ’s been crushing it lately…just like his shirt says, he’s a straight up ‘WOD Killa’ and the current gym record holder on for a 500 meter Row!

Frank not only rocked all 3 workouts, but even had enough strength to run the last leg of his 400 Meter, 45# bumper plate carry!

A little bit of everything going on at CrossFit High Voltage of Burbank. Big thanks to all the Volts and Vixens who came out and Challenged themselves this weekend. CrossFit isn’t necessarily and end in itself, but a means to other ends as well.

Are you ready to get started at a community with a fitness program you can be truly proud of and help provide proven results? If so, CrossFit is for you! Come by and see for yourself how CrossFit High Voltage of Burbank can help you reach the goals you’ve always dreamed of.

email Tim@CrossFitHighVoltage.com for you Free 1 on 1 intro to CrossFit! It takes about 30 minutes, and just might change your life. Don’t believe us…come see for yourself.

Monday’s WOD’s:

Level 1 CrossFit:

Skill: Sumo Deadlift High Pull

WOD: 20 Minute AMRAP

10x SDLHP

10x Sit Up

10x Striders (jumping lung, switching legs)

10x Back Extension

All Levels CrossFit

Skill:

Thruster: 7-7-5-5-5 (find 5RM)

Set with Max Effort L-Sit Hold after each attemp

WOD: 10 Rounds for time.

100 Meter Sprint

Rest exactly 1 minute after each sprint.

Post Total time to comments.

Finisher: Tabata Sit Ups, High Score.

-No class on the 4th of July! As always, discount be sure and use your CrossFit training and abilities to do something you otherwise wouldn’t be able to do with your loved ones!

-Hero WOD’s on Saturday at 9am, and 10am! Come get some!

-Register for the ‘Keep LA Running’ 10K! www.keeplarunning.com

-Register for the Pasadena Mud Run on Saturday, August 21 at the Rose Bowl! It’s gonna be awesome www.ecomudruntour.com/lamudrun

“It’s gotta be the socks!” Congrats to Crystal for her new Deadlift PR! It took her a long time to finally jump in and get CrossFit…but now I think it’s safe to say that she loves it, and is a huge part of our High Voltage Family! And now she’s already talking about her next Deadlift PR goal. Yeah buddy!

Tuesday’s WOD’s:

Level 1 CrossFit:

Skill: Overhead Squat

WOD: 21-15-9, for time.

Overhead Squat

Burpee Tuck Jumps

Knees to Elbow

Run 200 Meters

Level 2 CrossFit:

Skill: Snatch

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow

All Levels CrossFit:

Skill: Snatch Complex

3x sets, 3x through per set of:

Snatch Grip Deadlift, Snatch Grip Deadlift High Pull, Snatch, OHS x3.

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow
No class this Sunday (4th of July).

Hero WOD’s on Saturday at 9am & 10am. Come see what the Coaches’ pick out for you!

Wednesday’s WOD:

‘Football Gone Bad’, there via CrossFitFootBall.com.

Three 1 minute rounds for time:

  1. DB Thrusters 45 lbs
  2. Box Jumps 20″ box
  3. Push Ups
  4. Double Unders
  5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.
-This Sunday, information pills 10K run at Dockweiler Beach in Playa del Rey! www.keeplarunning.com. We’ll be there, medications will you?

Tuesday’s WOD:

“Angie”

For time.

100x Pull Ups

100x Push Ups

100x Sit Ups

100x Squats

Complete these in order before moving on to the next movement.

Post times to comments.
10K is this Sunday! www.keeplarunning.com! Our High Voltage Endurance Club is Ever Ready, website like this are You?

They’ve been training hard for a few months now…look at how far they can lean for their band sprints!

Best Warm Up EVER! They really are Ready for Anything, including the run on Sunday! See you guys there, it’s going to be awesome.

Regular class schedule all weekend.

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Deadlift

WOD: 15 minute AMRAP

5x Burpee

10x Deadlift

100 meter sprint

All Levels CrossFit

Skill: Split Jerk

5-5-5-5-5

WOD: Deadlift Tower of Power

1 min AMRAP (155/105), rest 2 min. Each rep = 1pt.

1 min AMRAP (225/155), rest 2 min. Each rep = 3pts.

1 min AMRAP (275/185), rest 2 min. Each rep = 7pts.

1 min AMRAP (225/155), rest 2 min. Each rep = 3 pts.

1 min AMRAP (155/105). Each rep = 1pt.

Post total points to comments.
Thursday’s WOD’s:

Level 1 CrossFit:

Skill: Thruster

WOD:21-15-9

Push Ups

DB Thruster

Sit Ups

Jumping Squats

Level 2 CrossFit:

Skill: DB Snatch

WOD: 21-15-9

DB Snatch

Renegade Man Maker

Sit Ups

All Levels CrossFit:

Skill:

2x 400 meter run

rest 2 minutes, seek then

Max Effort L-Sit Hold

WOD: 21-15-9

DB Snatch

Renegade Man Makers

Sit Ups
What an awesome weekend of awesomeness! We’ve been busting our butts over here, click getting really fit and having a great time doing it…and a big part of doing all these great workouts and pushing yourself to new limits is so you can go out and try new things in the world that you probably wouldn’t ever do without CrossFit.

Saturday, case Coach Tyler and I went to compete at the California State Games Weightlifting Championships in San Juan Capistrano. There were some seriously strong athletes at this meet…there was a 16 year old kid who weighed probably 160# and Clean & Jerked 310#! Absolutely incredible.

Coach Tyler took 3rd place in his weight class and I took 2nd in mine. It was just as exciting to go out there and lift as it was to find another opportunity to take ourselves out of our comfort zone. Even as a gym owner, it’s important to live what we talk about every day: learn and try new things, get comfortable being uncomfortable, and push yourself past what you think is possible.Carly, Coach Tim, USA Weightlifting Hall of Famer and our Coach and Mentor Bob Takano, Coach Tyler, and Chase after the competition.

Coach Takano has Coached 5 USA World Championship Teams, National Champions, Olympians, and 1 of only 5 Americans to ever get a double body weight Snatch! It is an honor to continue to learn from him and to share it with all of you.

Then on Sunday, our High Voltage Endurance Club ran the 10K at the ‘Keep LA Running’ race. Talk about a drastic change from the day before…but it’s  true that CrossFit has something for everyone…and it probably has a lot for you that you don’t even know you’ll like yet. I guess I shouldn’t start with the ‘after’ picture first, but it took quite a bit of effort on everyone’s part just to smile. Big ups to Coach Tom for all the awesome training he provided to our gym and Endurance athletes. In fact, he’s done such a great job that Lululemon of Glendale want him to be their Endurance Ambassador and help them become even more awesome!

I am incredibly proud of everyone who got out this weekend and did something that they normally wouldn’t do on their own. A lot of CrossFit is just that. You can do this stuff on your own…but it’s just not as much fun that way. The longer I’m in CrossFit, the more I realize it really is about the Community we’ve all created and being able to experience this stuff with your new best friends and family.

There’s so much to experience at CrossFit High Voltage of Burbank…and we’re just getting started!

See ya’ll on Monday!

So we’ve been training our butts off! Summer’s here and We Are Ready…Ever Ready! Here’s some photos from our latest In House Challenge!

The few who could hang until the end…all the way until 64:20…that’s how fit you get 😉

Josh, stuff try aka Superman (seriously, try he’s DC Comic’s real life Superman!), with a PR Snatch of 225#…and he Overhead Squatted it 3x!

Coach Tyler with a PR Snatch of 215#…and yeah, he Over Head Squatted it 3x too.

The girls talking workout strategy before WOD #1…the ladies of CrossFit High Voltage performed amazingly at the In House Challenge, showing enormous heart and improvement!

Carly rocking the Chest to Bar Pull Ups, and Nezir completing another Bar Muscle Up!

Friday night she was unsure, but come Saturday, Kirby used her consistent training with regular classes and the High Voltage Endurance Club to make it through all 3 WOD’s!

Coach Tim completing 1 of his 60 Bar Muscle Ups in under 10 minutes!

Chase was swinging the 44# KB overhead so quickly, modern technology aint got nothin on her!

RJ’s been crushing it lately…just like his shirt says, he’s a straight up ‘WOD Killa’ and the current gym record holder on for a 500 meter Row!

Frank not only rocked all 3 workouts, but even had enough strength to run the last leg of his 400 Meter, 45# bumper plate carry!

A little bit of everything going on at CrossFit High Voltage of Burbank. Big thanks to all the Volts and Vixens who came out and Challenged themselves this weekend. CrossFit isn’t necessarily and end in itself, but a means to other ends as well.

Are you ready to get started at a community with a fitness program you can be truly proud of and help provide proven results? If so, CrossFit is for you! Come by and see for yourself how CrossFit High Voltage of Burbank can help you reach the goals you’ve always dreamed of.

email Tim@CrossFitHighVoltage.com for you Free 1 on 1 intro to CrossFit! It takes about 30 minutes, and just might change your life. Don’t believe us…come see for yourself.

Monday’s WOD’s:

Level 1 CrossFit:

Skill: Sumo Deadlift High Pull

WOD: 20 Minute AMRAP

10x SDLHP

10x Sit Up

10x Striders (jumping lung, switching legs)

10x Back Extension

All Levels CrossFit

Skill:

Thruster: 7-7-5-5-5 (find 5RM)

Set with Max Effort L-Sit Hold after each attemp

WOD: 10 Rounds for time.

100 Meter Sprint

Rest exactly 1 minute after each sprint.

Post Total time to comments.

Finisher: Tabata Sit Ups, High Score.

-No class on the 4th of July! As always, discount be sure and use your CrossFit training and abilities to do something you otherwise wouldn’t be able to do with your loved ones!

-Hero WOD’s on Saturday at 9am, and 10am! Come get some!

-Register for the ‘Keep LA Running’ 10K! www.keeplarunning.com

-Register for the Pasadena Mud Run on Saturday, August 21 at the Rose Bowl! It’s gonna be awesome www.ecomudruntour.com/lamudrun

“It’s gotta be the socks!” Congrats to Crystal for her new Deadlift PR! It took her a long time to finally jump in and get CrossFit…but now I think it’s safe to say that she loves it, and is a huge part of our High Voltage Family! And now she’s already talking about her next Deadlift PR goal. Yeah buddy!

Tuesday’s WOD’s:

Level 1 CrossFit:

Skill: Overhead Squat

WOD: 21-15-9, for time.

Overhead Squat

Burpee Tuck Jumps

Knees to Elbow

Run 200 Meters

Level 2 CrossFit:

Skill: Snatch

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow

All Levels CrossFit:

Skill: Snatch Complex

3x sets, 3x through per set of:

Snatch Grip Deadlift, Snatch Grip Deadlift High Pull, Snatch, OHS x3.

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow
No class this Sunday (4th of July).

Hero WOD’s on Saturday at 9am & 10am. Come see what the Coaches’ pick out for you!

Wednesday’s WOD:

‘Football Gone Bad’, there via CrossFitFootBall.com.

Three 1 minute rounds for time:

  1. DB Thrusters 45 lbs
  2. Box Jumps 20″ box
  3. Push Ups
  4. Double Unders
  5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.
-This Sunday, information pills 10K run at Dockweiler Beach in Playa del Rey! www.keeplarunning.com. We’ll be there, medications will you?

Tuesday’s WOD:

“Angie”

For time.

100x Pull Ups

100x Push Ups

100x Sit Ups

100x Squats

Complete these in order before moving on to the next movement.

Post times to comments.
10K is this Sunday! www.keeplarunning.com! Our High Voltage Endurance Club is Ever Ready, website like this are You?

They’ve been training hard for a few months now…look at how far they can lean for their band sprints!

Best Warm Up EVER! They really are Ready for Anything, including the run on Sunday! See you guys there, it’s going to be awesome.

Regular class schedule all weekend.

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Deadlift

WOD: 15 minute AMRAP

5x Burpee

10x Deadlift

100 meter sprint

All Levels CrossFit

Skill: Split Jerk

5-5-5-5-5

WOD: Deadlift Tower of Power

1 min AMRAP (155/105), rest 2 min. Each rep = 1pt.

1 min AMRAP (225/155), rest 2 min. Each rep = 3pts.

1 min AMRAP (275/185), rest 2 min. Each rep = 7pts.

1 min AMRAP (225/155), rest 2 min. Each rep = 3 pts.

1 min AMRAP (155/105). Each rep = 1pt.

Post total points to comments.
Thursday’s WOD’s:

Level 1 CrossFit:

Skill: Thruster

WOD:21-15-9

Push Ups

DB Thruster

Sit Ups

Jumping Squats

Level 2 CrossFit:

Skill: DB Snatch

WOD: 21-15-9

DB Snatch

Renegade Man Maker

Sit Ups

All Levels CrossFit:

Skill:

2x 400 meter run

rest 2 minutes, seek then

Max Effort L-Sit Hold

WOD: 21-15-9

DB Snatch

Renegade Man Makers

Sit Ups
What an awesome weekend of awesomeness! We’ve been busting our butts over here, click getting really fit and having a great time doing it…and a big part of doing all these great workouts and pushing yourself to new limits is so you can go out and try new things in the world that you probably wouldn’t ever do without CrossFit.

Saturday, case Coach Tyler and I went to compete at the California State Games Weightlifting Championships in San Juan Capistrano. There were some seriously strong athletes at this meet…there was a 16 year old kid who weighed probably 160# and Clean & Jerked 310#! Absolutely incredible.

Coach Tyler took 3rd place in his weight class and I took 2nd in mine. It was just as exciting to go out there and lift as it was to find another opportunity to take ourselves out of our comfort zone. Even as a gym owner, it’s important to live what we talk about every day: learn and try new things, get comfortable being uncomfortable, and push yourself past what you think is possible.Carly, Coach Tim, USA Weightlifting Hall of Famer and our Coach and Mentor Bob Takano, Coach Tyler, and Chase after the competition.

Coach Takano has Coached 5 USA World Championship Teams, National Champions, Olympians, and 1 of only 5 Americans to ever get a double body weight Snatch! It is an honor to continue to learn from him and to share it with all of you.

Then on Sunday, our High Voltage Endurance Club ran the 10K at the ‘Keep LA Running’ race. Talk about a drastic change from the day before…but it’s  true that CrossFit has something for everyone…and it probably has a lot for you that you don’t even know you’ll like yet. I guess I shouldn’t start with the ‘after’ picture first, but it took quite a bit of effort on everyone’s part just to smile. Big ups to Coach Tom for all the awesome training he provided to our gym and Endurance athletes. In fact, he’s done such a great job that Lululemon of Glendale want him to be their Endurance Ambassador and help them become even more awesome!

I am incredibly proud of everyone who got out this weekend and did something that they normally wouldn’t do on their own. A lot of CrossFit is just that. You can do this stuff on your own…but it’s just not as much fun that way. The longer I’m in CrossFit, the more I realize it really is about the Community we’ve all created and being able to experience this stuff with your new best friends and family.

There’s so much to experience at CrossFit High Voltage of Burbank…and we’re just getting started!

See ya’ll on Monday!

Crushing it…how we’re spending our summer vacation!

New Vixen Norma has been coming consistently and it shows!

Monday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Clean

WOD: 15 Minute AMRAP

7x Med Ball Clean

7x Box Jumps

7x Pull Ups

Post rounds completed to comments.

All Levels CrossFit

Skill: 1 Rep Max Thruster (5-3-1-1-1)

WOD: CF/USA Weightlifting WOD

10 Minute AMRAP

6x Squat Cleans (120/65#)

12x Pull Ups

24x Double Unders

Post rounds completed to comments.

This was a great WOD from a new competition coming up this October in Colorado. USA Weightlifting and CrossFit have teamed up for their first ever competition. It will be comprised of a full Olympic Weightlifting competition (1RM of Snatch and Clean & Jerk, no rx total in kilos) combined with your total reps performed in 10 minutes of the triplet. It is going to be awesome! I’m very excited to see more and more growth in the CrossFit community, viagra approved and I also think it will help expose people who might never do a full weightlifting competition to see how fun they are too.

I’m also very happy to report how STRONG everyone is getting! For the last few months we’ve been following the Max Effort Black Box programming for making relative strength gains during 2-3 of our skill sessions per week. The results really do speak for themselves. Not only were everyone’s Thrusters incredible today, dosage but we are continually moving more and more athletes to doing the workouts ‘As Prescribed’! Doing workouts ‘As Rx’d’ is a very big initial goal when starting your CrossFit training…it doesn’t come right away, but with ‘Technique, Consistency, and Intensity’, we’re certain that you’ll be breathing fire in no time!
So we’ve been training our butts off! Summer’s here and We Are Ready…Ever Ready! Here’s some photos from our latest In House Challenge!

The few who could hang until the end…all the way until 64:20…that’s how fit you get 😉

Josh, stuff try aka Superman (seriously, try he’s DC Comic’s real life Superman!), with a PR Snatch of 225#…and he Overhead Squatted it 3x!

Coach Tyler with a PR Snatch of 215#…and yeah, he Over Head Squatted it 3x too.

The girls talking workout strategy before WOD #1…the ladies of CrossFit High Voltage performed amazingly at the In House Challenge, showing enormous heart and improvement!

Carly rocking the Chest to Bar Pull Ups, and Nezir completing another Bar Muscle Up!

Friday night she was unsure, but come Saturday, Kirby used her consistent training with regular classes and the High Voltage Endurance Club to make it through all 3 WOD’s!

Coach Tim completing 1 of his 60 Bar Muscle Ups in under 10 minutes!

Chase was swinging the 44# KB overhead so quickly, modern technology aint got nothin on her!

RJ’s been crushing it lately…just like his shirt says, he’s a straight up ‘WOD Killa’ and the current gym record holder on for a 500 meter Row!

Frank not only rocked all 3 workouts, but even had enough strength to run the last leg of his 400 Meter, 45# bumper plate carry!

A little bit of everything going on at CrossFit High Voltage of Burbank. Big thanks to all the Volts and Vixens who came out and Challenged themselves this weekend. CrossFit isn’t necessarily and end in itself, but a means to other ends as well.

Are you ready to get started at a community with a fitness program you can be truly proud of and help provide proven results? If so, CrossFit is for you! Come by and see for yourself how CrossFit High Voltage of Burbank can help you reach the goals you’ve always dreamed of.

email Tim@CrossFitHighVoltage.com for you Free 1 on 1 intro to CrossFit! It takes about 30 minutes, and just might change your life. Don’t believe us…come see for yourself.

Monday’s WOD’s:

Level 1 CrossFit:

Skill: Sumo Deadlift High Pull

WOD: 20 Minute AMRAP

10x SDLHP

10x Sit Up

10x Striders (jumping lung, switching legs)

10x Back Extension

All Levels CrossFit

Skill:

Thruster: 7-7-5-5-5 (find 5RM)

Set with Max Effort L-Sit Hold after each attemp

WOD: 10 Rounds for time.

100 Meter Sprint

Rest exactly 1 minute after each sprint.

Post Total time to comments.

Finisher: Tabata Sit Ups, High Score.

-No class on the 4th of July! As always, discount be sure and use your CrossFit training and abilities to do something you otherwise wouldn’t be able to do with your loved ones!

-Hero WOD’s on Saturday at 9am, and 10am! Come get some!

-Register for the ‘Keep LA Running’ 10K! www.keeplarunning.com

-Register for the Pasadena Mud Run on Saturday, August 21 at the Rose Bowl! It’s gonna be awesome www.ecomudruntour.com/lamudrun

“It’s gotta be the socks!” Congrats to Crystal for her new Deadlift PR! It took her a long time to finally jump in and get CrossFit…but now I think it’s safe to say that she loves it, and is a huge part of our High Voltage Family! And now she’s already talking about her next Deadlift PR goal. Yeah buddy!

Tuesday’s WOD’s:

Level 1 CrossFit:

Skill: Overhead Squat

WOD: 21-15-9, for time.

Overhead Squat

Burpee Tuck Jumps

Knees to Elbow

Run 200 Meters

Level 2 CrossFit:

Skill: Snatch

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow

All Levels CrossFit:

Skill: Snatch Complex

3x sets, 3x through per set of:

Snatch Grip Deadlift, Snatch Grip Deadlift High Pull, Snatch, OHS x3.

WOD: 4 sets of 3 minute AMRAP. Rest 1 minute after each round.

3x Snatch

6x Burpee Tuck Jump

9x Knees to Elbow
No class this Sunday (4th of July).

Hero WOD’s on Saturday at 9am & 10am. Come see what the Coaches’ pick out for you!

Wednesday’s WOD:

‘Football Gone Bad’, there via CrossFitFootBall.com.

Three 1 minute rounds for time:

  1. DB Thrusters 45 lbs
  2. Box Jumps 20″ box
  3. Push Ups
  4. Double Unders
  5. Calorie Row

*Rest 1 minute between rounds

**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.
-This Sunday, information pills 10K run at Dockweiler Beach in Playa del Rey! www.keeplarunning.com. We’ll be there, medications will you?

Tuesday’s WOD:

“Angie”

For time.

100x Pull Ups

100x Push Ups

100x Sit Ups

100x Squats

Complete these in order before moving on to the next movement.

Post times to comments.
10K is this Sunday! www.keeplarunning.com! Our High Voltage Endurance Club is Ever Ready, website like this are You?

They’ve been training hard for a few months now…look at how far they can lean for their band sprints!

Best Warm Up EVER! They really are Ready for Anything, including the run on Sunday! See you guys there, it’s going to be awesome.

Regular class schedule all weekend.

Wednesday’s WOD’s

Level 1 CrossFit

Skill: Deadlift

WOD: 15 minute AMRAP

5x Burpee

10x Deadlift

100 meter sprint

All Levels CrossFit

Skill: Split Jerk

5-5-5-5-5

WOD: Deadlift Tower of Power

1 min AMRAP (155/105), rest 2 min. Each rep = 1pt.

1 min AMRAP (225/155), rest 2 min. Each rep = 3pts.

1 min AMRAP (275/185), rest 2 min. Each rep = 7pts.

1 min AMRAP (225/155), rest 2 min. Each rep = 3 pts.

1 min AMRAP (155/105). Each rep = 1pt.

Post total points to comments.
Thursday’s WOD’s:

Level 1 CrossFit:

Skill: Thruster

WOD:21-15-9

Push Ups

DB Thruster

Sit Ups

Jumping Squats

Level 2 CrossFit:

Skill: DB Snatch

WOD: 21-15-9

DB Snatch

Renegade Man Maker

Sit Ups

All Levels CrossFit:

Skill:

2x 400 meter run

rest 2 minutes, seek then

Max Effort L-Sit Hold

WOD: 21-15-9

DB Snatch

Renegade Man Makers

Sit Ups
What an awesome weekend of awesomeness! We’ve been busting our butts over here, click getting really fit and having a great time doing it…and a big part of doing all these great workouts and pushing yourself to new limits is so you can go out and try new things in the world that you probably wouldn’t ever do without CrossFit.

Saturday, case Coach Tyler and I went to compete at the California State Games Weightlifting Championships in San Juan Capistrano. There were some seriously strong athletes at this meet…there was a 16 year old kid who weighed probably 160# and Clean & Jerked 310#! Absolutely incredible.

Coach Tyler took 3rd place in his weight class and I took 2nd in mine. It was just as exciting to go out there and lift as it was to find another opportunity to take ourselves out of our comfort zone. Even as a gym owner, it’s important to live what we talk about every day: learn and try new things, get comfortable being uncomfortable, and push yourself past what you think is possible.Carly, Coach Tim, USA Weightlifting Hall of Famer and our Coach and Mentor Bob Takano, Coach Tyler, and Chase after the competition.

Coach Takano has Coached 5 USA World Championship Teams, National Champions, Olympians, and 1 of only 5 Americans to ever get a double body weight Snatch! It is an honor to continue to learn from him and to share it with all of you.

Then on Sunday, our High Voltage Endurance Club ran the 10K at the ‘Keep LA Running’ race. Talk about a drastic change from the day before…but it’s  true that CrossFit has something for everyone…and it probably has a lot for you that you don’t even know you’ll like yet. I guess I shouldn’t start with the ‘after’ picture first, but it took quite a bit of effort on everyone’s part just to smile. Big ups to Coach Tom for all the awesome training he provided to our gym and Endurance athletes. In fact, he’s done such a great job that Lululemon of Glendale want him to be their Endurance Ambassador and help them become even more awesome!

I am incredibly proud of everyone who got out this weekend and did something that they normally wouldn’t do on their own. A lot of CrossFit is just that. You can do this stuff on your own…but it’s just not as much fun that way. The longer I’m in CrossFit, the more I realize it really is about the Community we’ve all created and being able to experience this stuff with your new best friends and family.

There’s so much to experience at CrossFit High Voltage of Burbank…and we’re just getting started!

See ya’ll on Monday!

Crushing it…how we’re spending our summer vacation!

New Vixen Norma has been coming consistently and it shows!

Monday’s WOD’s

Level 1 CrossFit

Skill: Med Ball Clean

WOD: 15 Minute AMRAP

7x Med Ball Clean

7x Box Jumps

7x Pull Ups

Post rounds completed to comments.

All Levels CrossFit

Skill: 1 Rep Max Thruster (5-3-1-1-1)

WOD: CF/USA Weightlifting WOD

10 Minute AMRAP

6x Squat Cleans (120/65#)

12x Pull Ups

24x Double Unders

Post rounds completed to comments.

This was a great WOD from a new competition coming up this October in Colorado. USA Weightlifting and CrossFit have teamed up for their first ever competition. It will be comprised of a full Olympic Weightlifting competition (1RM of Snatch and Clean & Jerk, no rx total in kilos) combined with your total reps performed in 10 minutes of the triplet. It is going to be awesome! I’m very excited to see more and more growth in the CrossFit community, viagra approved and I also think it will help expose people who might never do a full weightlifting competition to see how fun they are too.

I’m also very happy to report how STRONG everyone is getting! For the last few months we’ve been following the Max Effort Black Box programming for making relative strength gains during 2-3 of our skill sessions per week. The results really do speak for themselves. Not only were everyone’s Thrusters incredible today, dosage but we are continually moving more and more athletes to doing the workouts ‘As Prescribed’! Doing workouts ‘As Rx’d’ is a very big initial goal when starting your CrossFit training…it doesn’t come right away, but with ‘Technique, Consistency, and Intensity’, we’re certain that you’ll be breathing fire in no time!
Lots of Announcements, what is ed please read:

1. Our High Voltage Endurance Club 8 week intro course was such a hit…WE’RE STARTING A WEEKLY RUN CLUB!!! Coach Tom and I are very excited about being able to bring this to our Community. It will start the first week of August, treatment on Thursday nights @ 7pm. As always, stomach all abilities and skill levels are welcomed…from life long runners, to anyone wanting to complete their first 5k or just get in better shape. Best of all, it’ll be FREE to anyone who want to take part! What? Huh?
Yes, we’re so proud of all of our athletes and our gym that we think it’ll be a great way to expose people to our amazing community who otherwise might never think of coming by. Does that mean you? Yeah, we hope so!

The High Voltage Endurance Club’s “Run Club” will start Thursday, August 5 @ 7pm at the gym! Be there!

2. Trumpets please…High Voltage Olympic Weightlifting Club will be starting soon! Stay tuned for details and registration. I’ve been getting tons of requests for this Targeted Training program and I’m very happy to bring even more awesome awesomeness to our Community. It’ll start in the beginning of August, so expect registration to start shortly. Space will be extremely limited. It will last roughly 8 weeks and lead up to an Olympic Weightlifting meet. Booya!

3. Say goodbye to Happy Hour Fridays and Hello to OPT and Max Effort Fridays! Happy Hour was great for a while, but we are continually striving for ways to help you stay accountable and get results.  The classes will be similar to what you’re used to through out the week, group classes led by expert qualified Coaches in exciting formats in the Valley and Burbanks biggest CrossFit gym. I am very excited about this change and believe it is the best next step for our growing Community. The last Happy Hour is this Friday, so if you want, come and get some!

4. Say Hello to Happy Hour Saturday Afternoon. Ok, I guess we won’t call it Happy Hour, maybe just Open Gym Training or something like that, where people actually will know what it means (what the heck is happy hour, tim?)! It’ll be hosted by our very, very, very first member, Greg, aka Brown Bear. It’s pretty cool when people ask me if our program works and if they’ll stick with it, and I get to respond that our very first members are still huge parts of our community.

It starts next Saturday, July 24, and will go from 11am to 1pm. We will have Powerlifting workouts written, Olympic Weightlifting workouts written, and Endurance WOD’s written on the board for you every week, so if you aren’t sure what to do, Greg will help you! Many of you will be trying some additional Benchmark WOD’s or your own crazy CrossFit concoctions. Either way, come in and be ready to work.

Frank is one our most consistent and dedicated Volts! He came in to the old box one day and said he likes to workout and push himself. Unfortunately we were doing Fran that day. 15 minutes later he was done, and hooked! He’s not only shaved about 10 minutes off his time, but he brings a great attitude to every class! He’s also one of our many members that are really dialing in their nutrition.

Just goes to show that positive attitude + nutrition + consistency = results! It’s science.

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Push Press

WOD: 21-15-9 for time.

Wall Ball

DB Push Press

Burpee

Level 2 CrossFit:

A1. Deadlift: 7-7-5-5 (rest 15 sec after each set)

A2. 50 Meter Sprint (rest 30 seconds after each set)

Do Ax4.

B1. 30 sec AMRAP Box Jump (rest 30 sec after)

B2. Barbell Strict Press x 7 (1 sec hold at top, rest 30 sec after)

Do Bx3

WOD:21-15-9 for time

SDLHP

Push Press

Wall Ball

All Levels CrossFit:

A1. Deadlift: 7-7-5-5 (going up in weight, rest 15 sec after each set, then go to A2)

A2. 50 Meter Sprint (rest 30 seconds after each set)

Do Ax4.

B1. 30 sec AMRAP Box Jump (rest 30 sec after)

B2. DB or KB Strict Press x 7 (1 sec hold at top, rest 30 sec after)

Do Bx3

WOD:21-15-9 for time

SDLHP

Push Press

Wall Ball

Man, this was a great day of training at the box! I love having everyone go through training workouts like this and see constant improvement through out the class and through out the day. Expect more of this focused training to come!