100813 – Friday

Wednesday’s WOD:

Deadlift 1RM!!!!

We’ve been building up to this for a little bit. I’ve been reading up on all different programming methods and models, we’ve been trying out various routines, protocols, and concepts…bouncing ideas off people….you get the picture. We do this for all of you. I do this every week, whether I realize it or not. I’m are always looking for a new way to help you all get a new goal you’ve been sweating for, pass a hurdle you’ve been stuck at, or just get somewhere you never thought you would have been without the support of an awesome community.

Usually this manifests itself in the form of some really great workouts and many people getting new PR’s and improving on their benchmarks…

Rarely do days like today happen…Days like today are really what make this so awesome for all of us at CrossFit High Voltage in Burbank.

The Deadlift is such a basic lift, and to see everyone put so much energy into it, and to take such pride in doing it well is absolutely incredible. The gym wTo see the benefits of the hours and hours of programming pay off is incredible. I know I can speak for all of the Coaches at CFHV and say that Wednesday was a really special day…one that we hope we can continue to recreate again and again…it’s hard to have it happen on such a mass scale like we did…but that’s what we keep training for…

It’s about everyone getting better. It’s about helping each other improve. It’s about Community and Loyalty.

And the results speak for themselves!

Scott Ramey, welcome to the 4 wheel club…

DT, joining the 4 wheel club as well…

After a 452 Fight Gone Bad..Steven gets a 455# Deadlift PR!!!

J-Dizzle PR’s at 188! She started off barely lifting 60# off the ground, but with hard work and a great attitude…PR!!!!

Lauren fighting for and getting a huge 50# PR!

Edgar gets 435#! A huge PR and shows that Technique first, then Consistency, then Intensity is the way to go!!!

Welcome Gerry to the 4 wheel club as well!

Jelisa with a huge 30# PR at 218! She’s been working so hard for this one and got it!!

Dessire, the winner of our 60 day Nutritional Challenge rewards herself with a huge PR @ 208#!!! WOW!!! But I thought lifting weights made you bulky? No, they just make you awesome!!!

Everyone was ready for Laura to break the 250# mark…and she got it!!! She is gonna get that 263 soon too!!!

New guy Richard gets a PR…

Dinos PR…

Neil PR…

PR in hotness….

It was a great day…I could go on and on with the photos, but it’s 3am. I just couldn’t wait to the morning to get some of these photos up. If you want to see more of them, they’re on our facebook page. We have a link on the left side of the page. Be our friends. We’re fun.

Wednesday’s WOD:

Deadlift 1RM!!!!

We’ve been building up to this for a little bit. I’ve been reading up on all different programming methods and models, we’ve been trying out various routines, protocols, and concepts…bouncing ideas off people….you get the picture. We do this for all of you. I do this every week, whether I realize it or not. I’m are always looking for a new way to help you all get a new goal you’ve been sweating for, pass a hurdle you’ve been stuck at, or just get somewhere you never thought you would have been without the support of an awesome community.

Usually this manifests itself in the form of some really great workouts and many people getting new PR’s and improving on their benchmarks…

Rarely do days like today happen…Days like today are really what make this so awesome for all of us at CrossFit High Voltage in Burbank.

The Deadlift is such a basic lift, and to see everyone put so much energy into it, and to take such pride in doing it well is absolutely incredible. The gym wTo see the benefits of the hours and hours of programming pay off is incredible. I know I can speak for all of the Coaches at CFHV and say that Wednesday was a really special day…one that we hope we can continue to recreate again and again…it’s hard to have it happen on such a mass scale like we did…but that’s what we keep training for…

It’s about everyone getting better. It’s about helping each other improve. It’s about Community and Loyalty.

And the results speak for themselves!

Scott Ramey, welcome to the 4 wheel club…

DT, joining the 4 wheel club as well…

After a 452 Fight Gone Bad..Steven gets a 455# Deadlift PR!!!

J-Dizzle PR’s at 188! She started off barely lifting 60# off the ground, but with hard work and a great attitude…PR!!!!

Lauren fighting for and getting a huge 50# PR!

Edgar gets 435#! A huge PR and shows that Technique first, then Consistency, then Intensity is the way to go!!!

Welcome Gerry to the 4 wheel club as well!

Jelisa with a huge 30# PR at 218! She’s been working so hard for this one and got it!!

Dessire, the winner of our 60 day Nutritional Challenge rewards herself with a huge PR @ 208#!!! WOW!!! But I thought lifting weights made you bulky? No, they just make you awesome!!!

Everyone was ready for Laura to break the 250# mark…and she got it!!! She is gonna get that 263 soon too!!!

New guy Richard gets a PR…

Dinos PR…

Neil PR…

PR in hotness….

It was a great day…I could go on and on with the photos, but it’s 3am. I just couldn’t wait to the morning to get some of these photos up. If you want to see more of them, they’re on our facebook page. We have a link on the left side of the page. Be our friends. We’re fun.


Great job Karla!!! We love your effort and energy you bring to the gym every time!!!

PS, I’m still learning how to do a new things with this new website format…I promise the photos will be normal sized soon…

Run club is going awesome, Oly club is awesome, the new classes at 9:30am and 6:15am are filling up with sweaty awesome people, Friday group classes are some of our most energized of the week….yeah, I’m a happy boy. Let’s keep it going everyone!!!

Thursday’s WOD’s

Level 1 CrossFit:

Skill: Push Press

WOD: 20 minute AMRAP

7x Push Press (db or bb)

10 steps w/ bumper plate OH Walking Lunge

7x Sit Ups

Level 2 CrossFit

Skill: Hang Power Clean

WOD: 20 Minute AMRAP

7x Front Squat
10 steps 45/25 pound bumper plate Overhead walking lunge
7 Burpees

All Levels CrossFit

A1. Ring Dips 10-10-10 ADAP (as difficult as possible: slow, weighted, unbroken, etc).

A2. Single Leg Squats ADAP 5-5-5 (5x each leg, perform weighted if possible, etc)

B. 20 Minute AMRAP
7x Front Squat
10 steps 45/25 pound bumper plate Overhead walking lunge
7 Burpees