110214 – Monday

  • Going away WOD for Eric on Saturday at 10am…then stick around for Barbell Basics class.
  • This is 1) incredible, and 2) why good Coaching is important:
  • He’s obviously very strong, but even more, I think this video shows why proper coaching is important…and why having other people around who know what good technique is, is important (they’re celebrating?). How many steps along the way to a 400# HPC should he have been slowed down and had major form flaws corrected? I cannot do a 400# hang power (?) clean, but to be fair, if he had been taught proper technique, he would be doing 500#, and be getting much more out of his using the Oly lifts.

Thursday’s WOD’s

All Levels  CrossFit

A. 3×400 Meter Sprints. 1:1 work:rest @90% effort. 2 burpee penalty for each second that you are over or under your initial lap for your 2nd and 3rd set.

B. 5 Rounds for time:

10 of each

-Front Squat (95/65#)

-Double Unders

-Wall Ball

-Toes to Bar

Level 1 CrossFit

Skill: Front Squat

WOD: 5 Rounds for time

-Front Squat

-Jump Rope Passes

-Wall Ball

-Toes to Bar

  • Going away WOD for Eric on Saturday at 10am…then stick around for Barbell Basics class.
  • This is 1) incredible, and 2) why good Coaching is important:
  • He’s obviously very strong, but even more, I think this video shows why proper coaching is important…and why having other people around who know what good technique is, is important (they’re celebrating?). How many steps along the way to a 400# HPC should he have been slowed down and had major form flaws corrected? I cannot do a 400# hang power (?) clean, but to be fair, if he had been taught proper technique, he would be doing 500#, and be getting much more out of his using the Oly lifts.

Thursday’s WOD’s

All Levels  CrossFit

A. 3×400 Meter Sprints. 1:1 work:rest @90% effort. 2 burpee penalty for each second that you are over or under your initial lap for your 2nd and 3rd set.

B. 5 Rounds for time:

10 of each

-Front Squat (95/65#)

-Double Unders

-Wall Ball

-Toes to Bar

Level 1 CrossFit

Skill: Front Squat

WOD: 5 Rounds for time

-Front Squat

-Jump Rope Passes

-Wall Ball

-Toes to Bar

  • Regular Schedule for President’s Day.
  • Be sure and come by this Tuesday night when Stronger Faster Healthier’s Matty Aporta comes by the box again to go over some more nutritional topics. It was very helpful for everyone last time, so don’t miss out!
  • The First Annual PHAT Elvis High Voltage Weightlifting Meet will be Saturday, March 12 @ 1pm! It is an officially sanctioned competition by USA Weightlifting. If you’ve never seen a real Oly meet, you’ve got to check it out, they’re a really good time.
  • And of course…CrossFit Games Open Qualifiers start the week of March 15, that’s less than 4 weeks away. We’ll be hosting the WOD every week at our box, so you have no reason not to just try the wod’s out and be a part of this Global Competition. Sounds good, right? Right!

And now for our Member Profile of the Week…who is this mysterious CrossFitter???

Q. How long have you been a CrossFitter?

A. A year and a half

Q. What is your previous sports/fitness background?

* played Tennis for the philippine junior davis cup team

* soccer and basketball growing up as a kid

* surfing and snowboarding

* Marathons and triathlons

Q. How did you hear about CrossFit/CrossFit High Voltage?

A. My girlfriend invited me to a crossfit class with her friends Tom and Laura. I walked into the class thinking it was another Bootcamp.. I was totally wrong.  I thought I was fit, apparently I wasnt “Crossfit ” FIT” and realized I cant squat!!!

Q. What is your favorite CrossFit WOD?

A. Murph or Michael, and Tabata squats .. Once in awhile

Q. Least Favorite?

A. Fran

Q. Your Fran time?

A. From 12:35 – 5:45, rx’d.

What athlete (CrossFit or otherwise) do you admire most and why?

I admire every single member at the gym. I believe it takes a certain type of personality and mindset to be a crossfiter. They are motivators and have such great energy. They can make the impossible … possible.

Q. What are your CrossFit goals?

A. Just get better… stronger.. and push harder

Q. Would you rather do 100 burpees, 100 pullups or 100 squats?

100 squats

What do you do when you are not at CrossFit?

do my endurance training.. Sleep and think whats the next crossfit workout.. Its addicting.. You start breathing crossfit for some reason.

Favorite CrossFit Shoe?
NIke Total 90 soccer shoes and my Oly shoes

What do you think people know you for best?

I don’t know really..
What is the best piece of advice you’d give a new CrossFitter?

Its fun. You will meet great people in your box. The best work out. The best thing that will happen in your life. The best addition to your life long journey of fitness.

Q. Who’s your favorite member to sweat with?

A. OH.. geezzz… TONS!Everyone. the 5, 6 7 and 8 pm crew… They are my family.

Q. What do you like best about CrossFit High Voltage?

A. Other than such a clean and orderly facility.. It really is the people working out and the coaches. There is nothing like doing the workouts with other people. When you start crossfitting…. A stranger becomes a buddy… a few more days a friend… a month a confidant… then they become family.

Q. Any other information you would like the world to know???

A. TRY IT!!!! Best investment for yourself…

  • Going away WOD for Eric on Saturday at 10am…then stick around for Barbell Basics class.
  • This is 1) incredible, and 2) why good Coaching is important:
  • He’s obviously very strong, but even more, I think this video shows why proper coaching is important…and why having other people around who know what good technique is, is important (they’re celebrating?). How many steps along the way to a 400# HPC should he have been slowed down and had major form flaws corrected? I cannot do a 400# hang power (?) clean, but to be fair, if he had been taught proper technique, he would be doing 500#, and be getting much more out of his using the Oly lifts.

Thursday’s WOD’s

All Levels  CrossFit

A. 3×400 Meter Sprints. 1:1 work:rest @90% effort. 2 burpee penalty for each second that you are over or under your initial lap for your 2nd and 3rd set.

B. 5 Rounds for time:

10 of each

-Front Squat (95/65#)

-Double Unders

-Wall Ball

-Toes to Bar

Level 1 CrossFit

Skill: Front Squat

WOD: 5 Rounds for time

-Front Squat

-Jump Rope Passes

-Wall Ball

-Toes to Bar

  • Regular Schedule for President’s Day.
  • Be sure and come by this Tuesday night when Stronger Faster Healthier’s Matty Aporta comes by the box again to go over some more nutritional topics. It was very helpful for everyone last time, so don’t miss out!
  • The First Annual PHAT Elvis High Voltage Weightlifting Meet will be Saturday, March 12 @ 1pm! It is an officially sanctioned competition by USA Weightlifting. If you’ve never seen a real Oly meet, you’ve got to check it out, they’re a really good time.
  • And of course…CrossFit Games Open Qualifiers start the week of March 15, that’s less than 4 weeks away. We’ll be hosting the WOD every week at our box, so you have no reason not to just try the wod’s out and be a part of this Global Competition. Sounds good, right? Right!

And now for our Member Profile of the Week…who is this mysterious CrossFitter???

Q. How long have you been a CrossFitter?

A. A year and a half

Q. What is your previous sports/fitness background?

* played Tennis for the philippine junior davis cup team

* soccer and basketball growing up as a kid

* surfing and snowboarding

* Marathons and triathlons

Q. How did you hear about CrossFit/CrossFit High Voltage?

A. My girlfriend invited me to a crossfit class with her friends Tom and Laura. I walked into the class thinking it was another Bootcamp.. I was totally wrong.  I thought I was fit, apparently I wasnt “Crossfit ” FIT” and realized I cant squat!!!

Q. What is your favorite CrossFit WOD?

A. Murph or Michael, and Tabata squats .. Once in awhile

Q. Least Favorite?

A. Fran

Q. Your Fran time?

A. From 12:35 – 5:45, rx’d.

What athlete (CrossFit or otherwise) do you admire most and why?

I admire every single member at the gym. I believe it takes a certain type of personality and mindset to be a crossfiter. They are motivators and have such great energy. They can make the impossible … possible.

Q. What are your CrossFit goals?

A. Just get better… stronger.. and push harder

Q. Would you rather do 100 burpees, 100 pullups or 100 squats?

100 squats

What do you do when you are not at CrossFit?

do my endurance training.. Sleep and think whats the next crossfit workout.. Its addicting.. You start breathing crossfit for some reason.

Favorite CrossFit Shoe?
NIke Total 90 soccer shoes and my Oly shoes

What do you think people know you for best?

I don’t know really..
What is the best piece of advice you’d give a new CrossFitter?

Its fun. You will meet great people in your box. The best work out. The best thing that will happen in your life. The best addition to your life long journey of fitness.

Q. Who’s your favorite member to sweat with?

A. OH.. geezzz… TONS!Everyone. the 5, 6 7 and 8 pm crew… They are my family.

Q. What do you like best about CrossFit High Voltage?

A. Other than such a clean and orderly facility.. It really is the people working out and the coaches. There is nothing like doing the workouts with other people. When you start crossfitting…. A stranger becomes a buddy… a few more days a friend… a month a confidant… then they become family.

Q. Any other information you would like the world to know???

A. TRY IT!!!! Best investment for yourself…

  • Our latest batch of Stronger Faster Healthier’s Omega-3 Oils, Post-WOD, & Fortified Proteins are IN!!! If you’ve been taking them, be sure and stock up quickly, this stuff is popular. If you haven’t been taking it, you’d better start soon before everyone starts lapping you…Pick them up at the Front Desk and take care of yourself!
  • CrossFit Games Open Sectionals are coming up in less than 5 weeks. We will be hosting the WOD’s every week at our box, and we are very excited about this. The Open Sectional is also going to be the selection process for the Affiliate Team, so if you’re interested in either, be sure and talk to Coach Tim, or just keep coming to your training sessions and be ready to rock. It’s a 6 week process, but the good news is that you don’t have to travel anywhere, just keep doing the awesome stuff you’re doing.
  • Starting something new this week: Member Profile of the Week! Here’s how it’s gonna work: We’re going to post a profile about a member of our box, but we’re not going to post the name. Everyone can guess, etc, and test your knowledge of your fellow Volts & Vixens. The first one is below today’s photos…Enjoy!
  • Seriously, could the Barbell Class on Saturdays be any cooler?

It’s so cool, RJ can’t even look directly at it!

It’s so cool, even the kids are into it.

Member Profile of the Week (MPOW?)

-How long have you been a CrossFitter?
A year

-What is your previous sports/fitness background?
Kickboxing, Taekwondo, Dance

What is your favorite CrossFit WOD?
Team WODS on Saturday morning 🙂

Least Favorite?
Annie

Your Fran time?
9:06, as Rx’d

What athlete (CrossFit or otherwise) do you admire most and why?
Tim- he’s a great coach, very inspiring and encouraging…and a badass lifter!! (I promise we didn’t put her up to this!)

What are your CrossFit goals?
Get bettter with my Double Unders, consecutive pull-ups

Would you rather do 100 burpees, 100 pullups or 100 squats?
100 squats

What do you do when you are not at CrossFit?
Work at a private practice as an audiologist, take acting classes, play bejeweled blitz, hike, and hang out with my hubby

Favorite CrossFit Shoe?
Nike Frees

What do you think people know you for best?
my nickname – haha! (also my squeaky water bottle)

What is the best piece of advice you’d give a new CrossFitter?
Stay with it. Don’t get discouraged- you WILL meet your goals!!!

Who’s your favorite member to sweat with?
Dessire

What do you like best about CrossFit High Voltage?
The community, the parties, and all the new friends I have met

Any other information you would like the world to know???
I tried to get a pull-up for 3 years before CrossFit – I got it here in 6 months!! 🙂

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