101224 – Friday

Remember, approved only 12:30pm class today…closed Friday, symptoms Saturday, & Sunday…

  • But what will you do? You’re holiday WOD is to talk to as many of your family members about your experience with CrossFit. For some of you this might be very easy, and something you already do daily. For others, this might be yet another step out of your comfort zone, which is always an important ongoing part of your CrossFit training…
  • So, that brings me to my comments question: What is the 1 thing that brings you out of your comfort zone when doing CrossFit? Is it consistency, holding yourself accountable to movement & rep standards, nutrition, really attacking the WOD’s & not backing down?

-Post what brings you out of your comfort zone as a CrossFitter to comments.

Coach Tom uses the power of the ‘stache’ to get a new Fran PR! Also, a little help from his awesome sister aint a bad thing either…

What’s the only thing that could make these guys more awesome?

That’s right, our new Winter T-Shirts are in!!! $20, come pick em up while they last. One of these people is a model, the other one is Chase. Too soon?

Wednesday’s WOD:

All Levels:

WOD: Power Clean Elizabeth

21-15-9, for time.

Power Clean (135/95#)

Ring Dips

Level 1 CrossFit

Skill: Med Ball Clean

WOD: 15 Minute AMRAP

10x Med Ball Cleans

10x Push Ups

10x Box Jumps
Remember, approved only 12:30pm class today…closed Friday, symptoms Saturday, & Sunday…

  • But what will you do? You’re holiday WOD is to talk to as many of your family members about your experience with CrossFit. For some of you this might be very easy, and something you already do daily. For others, this might be yet another step out of your comfort zone, which is always an important ongoing part of your CrossFit training…
  • So, that brings me to my comments question: What is the 1 thing that brings you out of your comfort zone when doing CrossFit? Is it consistency, holding yourself accountable to movement & rep standards, nutrition, really attacking the WOD’s & not backing down?

-Post what brings you out of your comfort zone as a CrossFitter to comments.

Coach Tom uses the power of the ‘stache’ to get a new Fran PR! Also, a little help from his awesome sister aint a bad thing either…

What’s the only thing that could make these guys more awesome?

That’s right, our new Winter T-Shirts are in!!! $20, come pick em up while they last. One of these people is a model, the other one is Chase. Too soon?

Wednesday’s WOD:

All Levels:

WOD: Power Clean Elizabeth

21-15-9, for time.

Power Clean (135/95#)

Ring Dips

Level 1 CrossFit

Skill: Med Ball Clean

WOD: 15 Minute AMRAP

10x Med Ball Cleans

10x Push Ups

10x Box Jumps

  • Monday is here…who’s ready to take on the week and conquer some goals and attack some weaknesses? I hope you are…because that’s what we’re gonna be doing (once again)
  • Congrats to our Oly Lifters! They competed at CrossFit Monrovia’s Weightlifting Meet on Saturday. Michael Nassif took first place with a 90kg Snatch & 115kg Clean & Jerk, pharmacy both competition PR’s. Aileen Wu took first place with a 61kg Snatch & 73kg Clean & Jerk! Scott Miller took 2nd place with a 70kg Snatch & New PR of 110KG! Great job you guys, we’re so proud of you! Big thanks to our Hall of Fame Weightlifting Coach Bob Takano for helping make our lifters Fast & Strong!!!

Michael Nassif at the bottom of a 253# Clean & Jerk for the WIN!!!

Remember, approved only 12:30pm class today…closed Friday, symptoms Saturday, & Sunday…

  • But what will you do? You’re holiday WOD is to talk to as many of your family members about your experience with CrossFit. For some of you this might be very easy, and something you already do daily. For others, this might be yet another step out of your comfort zone, which is always an important ongoing part of your CrossFit training…
  • So, that brings me to my comments question: What is the 1 thing that brings you out of your comfort zone when doing CrossFit? Is it consistency, holding yourself accountable to movement & rep standards, nutrition, really attacking the WOD’s & not backing down?

-Post what brings you out of your comfort zone as a CrossFitter to comments.

Coach Tom uses the power of the ‘stache’ to get a new Fran PR! Also, a little help from his awesome sister aint a bad thing either…

What’s the only thing that could make these guys more awesome?

That’s right, our new Winter T-Shirts are in!!! $20, come pick em up while they last. One of these people is a model, the other one is Chase. Too soon?

Wednesday’s WOD:

All Levels:

WOD: Power Clean Elizabeth

21-15-9, for time.

Power Clean (135/95#)

Ring Dips

Level 1 CrossFit

Skill: Med Ball Clean

WOD: 15 Minute AMRAP

10x Med Ball Cleans

10x Push Ups

10x Box Jumps

  • Monday is here…who’s ready to take on the week and conquer some goals and attack some weaknesses? I hope you are…because that’s what we’re gonna be doing (once again)
  • Congrats to our Oly Lifters! They competed at CrossFit Monrovia’s Weightlifting Meet on Saturday. Michael Nassif took first place with a 90kg Snatch & 115kg Clean & Jerk, pharmacy both competition PR’s. Aileen Wu took first place with a 61kg Snatch & 73kg Clean & Jerk! Scott Miller took 2nd place with a 70kg Snatch & New PR of 110KG! Great job you guys, we’re so proud of you! Big thanks to our Hall of Fame Weightlifting Coach Bob Takano for helping make our lifters Fast & Strong!!!

Michael Nassif at the bottom of a 253# Clean & Jerk for the WIN!!!

Happy Holidays everyone! We’re closed today, order tomorrow and Sunday…enjoy some good times with your friends & family that you may not get to see every day, cost unlike the friends and family at the gym that we experience CrossFit with together.

And that’s really what ends up happening…you come in the gym, viagra nervous and overwhelmed (everyone did, don’t lie), none of the equipment you’re used to seeing at globo’s…people actually working out really, really hard…sweating…(gasp)

But someone told you that you should try CrossFit, you saw a few videos online, and your ‘friend’ can’t shut up about how great their CrossFit experience has been…so you stay…

Some people you don’t know come up and introduce themselves, then some more do the same. No one ever wanted to know your name at a gym before.

You’re struggling on your workout and when you try and look up, you realize there are a group of people there trying to help you make it through something that you aren’t even sure is possible…

Then, sometime after that and probably before you realized it, you became part of the family. I say it to every new CrossFitter that comes through our doors, “Welcome to the Family”, and sometimes I get a little laugh. I guess I would too if I didn’t know what it was like inside the box, but that’s how we see it.

High Voltage is the place where you come and the rest of your day doesn’t matter. Whatever crap that happened at work, or is about to happen can get left at the door, along with the egos. Everyone is equal, and everyone just wants you to be you…a stronger you, a fitter you, a healthier you.

Pretty soon you find yourself introducing a new person to the box, just as how it happened for you…and so it goes.
High Voltage becomes that ‘third place’ for so many of us. You’ve got home, work, and 1 other place to add to the mix. I’m so honored that for so many of you CrossFit High Voltage has become that place for you. It’s the place that ‘we’ve all created together’ (quick, name that quote).

So thank you, to our ever growing family. You all mean so much to Carly, our Coaches, and me.

Our family…

And our extended family…what a great year! Thank you!

Thursday’s Hero WOD:
“McGhee”
Complete as many rounds in 30 minutes as you can of:
275/185 pound Deadlift, 5 reps (scale weight as needed)
13 Push-ups
9 Box jumps, 24 inch box
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary