101008 – Friday

  • 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.

  • 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.

  • Please join us this Sunday at 9:30am at the Glendale Americana at Brand for a workout led by Coach Jade! It’s part of us being Lululemon’s Rocktober Gym of the Month, and exposing tons of new people to CrossFit.
  • Remember, when you’re there, many of the people you’ll meet will have never heard of CrossFit, so be good ambassadors for our gym and our community! Not everyone (unlike most of you!) is won over right away, so help them have an enjoyable time sweating a lot more than they are probably used to.

Patrick is so cool, even his photos come out hip…

Strategy session before a big PR attempt…

And Coach Tom nails it! New PR Clean & Jerk of 210#! (photos courtesy Bacon & Chuckles Meredith)

Thursday’s WOD’s

Level 1 CrossFit

5 Rounds for time.

400 Meter Run

10x Box Jumps

10x Push Ups

10x Sit Ups

All Levels & Level 2 CrossFit

A1. Front Squat

5-5-4-3-3, find a heavy 3RM for the day

A2. Ring Dips x7, ADAP (as difficult as possible)

B. 21-15-9

800 Meter Run

Box Jumps

Push Ups

Back Extensions

Post times & loads to comments.