101007 – Thursday

  • Congrats to Susan & Carolyne, who both got their first pull ups this week!!! They’ve both been working at it for quite a while, and it just goes to show that with hard work and determination, you can definitely reach your goals…now it’s time to set some new ones!
  • Halloween WOD on Friday, October 29 @ 6pm, with party to follow after! Be sure and start thinking of costumes!

Carolyne (Right…) just moments before her first pull up! Carolyne’s been with us pretty much since the beginning. I’ve trained her two daughters, Tatyana and Nicolette in taekwondo for almost 3 years now. She’s been a great example of setting positive goals for her teenage girls, and getting her first pull up was a big accomplishment for her! Congrats from all of us!!!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 15 Minute AMRAP

10x SLDHP

10x Sit Ups

10x KB Swings

Post rounds completed to comments.

All Levels & Level 2 CrossFit

A1. Hang Power Snatch x 10, 4 breaths only per set. Focus on tempo & breathing

A2. KB or Ring L-Sit, 30 seconds cumulative

Complete Ax5, going up in weight each time at A1.

B1. Hang Power Clean x 10, 4 breaths only per set. Focus on tempo & breathing

B2. 30 seconds AMRAP double unders

Complete Bx3, going up in weight each time at B1.

C. Tabata Sit ups, suitcase sit ups, or V-Ups, Low Score.

Post load for A1, B1, and C to comments.

  • Congrats to Susan & Carolyne, who both got their first pull ups this week!!! They’ve both been working at it for quite a while, and it just goes to show that with hard work and determination, you can definitely reach your goals…now it’s time to set some new ones!
  • Halloween WOD on Friday, October 29 @ 6pm, with party to follow after! Be sure and start thinking of costumes!

Carolyne (Right…) just moments before her first pull up! Carolyne’s been with us pretty much since the beginning. I’ve trained her two daughters, Tatyana and Nicolette in taekwondo for almost 3 years now. She’s been a great example of setting positive goals for her teenage girls, and getting her first pull up was a big accomplishment for her! Congrats from all of us!!!

Tuesday’s WOD’s

Level 1 CrossFit

Skill: Sumo Deadlift High Pull

WOD: 15 Minute AMRAP

10x SLDHP

10x Sit Ups

10x KB Swings

Post rounds completed to comments.

All Levels & Level 2 CrossFit

A1. Hang Power Snatch x 10, 4 breaths only per set. Focus on tempo & breathing

A2. KB or Ring L-Sit, 30 seconds cumulative

Complete Ax5, going up in weight each time at A1.

B1. Hang Power Clean x 10, 4 breaths only per set. Focus on tempo & breathing

B2. 30 seconds AMRAP double unders

Complete Bx3, going up in weight each time at B1.

C. Tabata Sit ups, suitcase sit ups, or V-Ups, Low Score.

Post load for A1, B1, and C to comments.

  • Great job last night with both the WOD and for the High Voltage Olympic Weightlifting Club! Everyone got huge PR’s, much improved technique, and most importantly, got stronger and faster!!! Yeah buddy!
  • We’ve partnered up with GYMBR.com for an online contest. Basically, it’s using social networking to get word about the gym out, just like we did during Fight Gone Bad! Long story short, we’re giving out about 10 different prizes, ranging from a Free month of CrossFit, down to a Free Class, based on how many people you can get to check the site out! GYMBR’s done all the work to help keep track of who clicks on the link, and all the info is on the site crossfithighvoltage.gymbr.com. Whoever gets the most traffic will win a Free Month of training…you can use it for yourself or give it to a friend!

We’re kind of a big deal… 🙂

Oly club total night…Michael, PR 235# Clean & Jerk…up 30# in just 8 weeks!

Grace, 83# Snatch! Up 15# in 8 weeks!

Scott, 220# Clean & Jerk! Up over 20#!

More photos to come tomorrow from the total last night!!!

Wednesday’s WOD’s

Level 1

Skill: Push Press

WOD: 20 Minute AMRAP

5x Wall Ball

7x DB or BB Push Press

9x Back Extensions

All Levels:

A. Deadlift 5×5

B. Push Press 4×4

C. 12 Minute AMRAP

10x Wall Ball

10x KB Swings (70/44#)

Perform 1 burpee per round completed (i.e., after round 5, do 5 burpees, etc)

Post loads and rounds completed to comments.