110217 – Thursday

  • Big Classes lately! Lots of energy, lots of camaraderie! This is a great thing, and the Community aspect of our gym is at our core. If there’s someone you don’t know, perform the following: 1) Walk up & introduce yourself. 2) Repeat (hopefully with a different person).
  • Big classes also mean that there’s a lot of instruction going on. Please make sure you are on time. Actually, be  a few minutes early so you can get yourself ready for your workout and aren’t rushed. You want to be present and aware. We aren’t sitting on machines and watching CNN…CrossFit is hard, and takes your full mental and physical commitment at each of your training sessions. We don’t just go through the motions when coaching you, so make sure when you’re here, that You Are Here! I give that the High Voltage guarantee that you’ll have the best time that way.

-Another very informative session with Matty from Stronger Faster Healthier. Here he is dropping some health knowledge on the 5 & 6pm classes. To those of you who heeded his words and picked up your first Omega-3 Oils and Post-WOD proteins, CONGRATS, and welcome to the club! To those of you who still need more convincing, Steven & Robb are trying the Post-WOD proteins & Omega-3 Oils, and they do ‘OK’.

-Michael Nassif setting a new PR at 264# in the Clean & Jerk. Look at how much time he takes to set up for his lift. He is ready, he is present…and the results speak for themselves! Yeah Buddy!

Tuesday’s WOD’s

All Levels

A. Band Sprints (20-30 meters)

B. 40m sprints

C. Deadlift: 5 Across. (5 sets of 5 reps at the same weight. Up & Down, regrip is OK, doesn’t need to be touch & go)

Level 1 CrossFit:

Skill: Deadlift

WOD: 15 Minute AMRAP

7x Deadlift

10x Sit Ups

30x Rope Passes

  • Big Classes lately! Lots of energy, lots of camaraderie! This is a great thing, and the Community aspect of our gym is at our core. If there’s someone you don’t know, perform the following: 1) Walk up & introduce yourself. 2) Repeat (hopefully with a different person).
  • Big classes also mean that there’s a lot of instruction going on. Please make sure you are on time. Actually, be  a few minutes early so you can get yourself ready for your workout and aren’t rushed. You want to be present and aware. We aren’t sitting on machines and watching CNN…CrossFit is hard, and takes your full mental and physical commitment at each of your training sessions. We don’t just go through the motions when coaching you, so make sure when you’re here, that You Are Here! I give that the High Voltage guarantee that you’ll have the best time that way.

-Another very informative session with Matty from Stronger Faster Healthier. Here he is dropping some health knowledge on the 5 & 6pm classes. To those of you who heeded his words and picked up your first Omega-3 Oils and Post-WOD proteins, CONGRATS, and welcome to the club! To those of you who still need more convincing, Steven & Robb are trying the Post-WOD proteins & Omega-3 Oils, and they do ‘OK’.

-Michael Nassif setting a new PR at 264# in the Clean & Jerk. Look at how much time he takes to set up for his lift. He is ready, he is present…and the results speak for themselves! Yeah Buddy!

Tuesday’s WOD’s

All Levels

A. Band Sprints (20-30 meters)

B. 40m sprints

C. Deadlift: 5 Across. (5 sets of 5 reps at the same weight. Up & Down, regrip is OK, doesn’t need to be touch & go)

Level 1 CrossFit:

Skill: Deadlift

WOD: 15 Minute AMRAP

7x Deadlift

10x Sit Ups

30x Rope Passes

  • Stronger Faster Healthier’s latest shipment of Omega-3 Oils & Whey Proteins (Post-WOD, Fortified, & Hunger & Weight) are in! Get ’em while they last. These always sell out!!!
  • Next Tuesday night, Matty Aporta from Stronger Faster Healthier will be by our box again to talk more about the SFH products with you all. Bring your friends, bring your family, most importantly bring yourself. Everyone learned a lot the last time he was in, and this time it will be even better so we can continue to build on that knowledge.

Don’t forget, we’ll be ‘opting-in’ each week to host the 2011 Open Sectionals for the CrossFit Games. It’s a 6 week process (just 1 wod a week probably) that will lead up to the Regionals and the final Games! What’s great about this is that we all can take part, even if you’re not yet breathing the fire, and definitely for those of you who are! Stay tuned for more details, or visit www.games.crossfit.com.

Firebreather (as defined by the ‘Original Firebreather’, Greg Amundson: Firebreather – Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

Tuesday’s WOD’s

All Level CrossFit

A. Snatch Complex

3 reps of each movement x 5 sets (going up in weight each set)

Snatch Grip Deadlift

Power Snatch

Behind Neck Push Press

Overhead Squat

B. 9-15-21 Reps for time

‘Narf Snatch’

Pull Ups

Power Snatch (95/65#)

Level 1 CrossFit

Skill: Thruster

WOD: 9-15-21

Pull Ups

Thruster

  • Big Classes lately! Lots of energy, lots of camaraderie! This is a great thing, and the Community aspect of our gym is at our core. If there’s someone you don’t know, perform the following: 1) Walk up & introduce yourself. 2) Repeat (hopefully with a different person).
  • Big classes also mean that there’s a lot of instruction going on. Please make sure you are on time. Actually, be  a few minutes early so you can get yourself ready for your workout and aren’t rushed. You want to be present and aware. We aren’t sitting on machines and watching CNN…CrossFit is hard, and takes your full mental and physical commitment at each of your training sessions. We don’t just go through the motions when coaching you, so make sure when you’re here, that You Are Here! I give that the High Voltage guarantee that you’ll have the best time that way.

-Another very informative session with Matty from Stronger Faster Healthier. Here he is dropping some health knowledge on the 5 & 6pm classes. To those of you who heeded his words and picked up your first Omega-3 Oils and Post-WOD proteins, CONGRATS, and welcome to the club! To those of you who still need more convincing, Steven & Robb are trying the Post-WOD proteins & Omega-3 Oils, and they do ‘OK’.

-Michael Nassif setting a new PR at 264# in the Clean & Jerk. Look at how much time he takes to set up for his lift. He is ready, he is present…and the results speak for themselves! Yeah Buddy!

Tuesday’s WOD’s

All Levels

A. Band Sprints (20-30 meters)

B. 40m sprints

C. Deadlift: 5 Across. (5 sets of 5 reps at the same weight. Up & Down, regrip is OK, doesn’t need to be touch & go)

Level 1 CrossFit:

Skill: Deadlift

WOD: 15 Minute AMRAP

7x Deadlift

10x Sit Ups

30x Rope Passes

  • Stronger Faster Healthier’s latest shipment of Omega-3 Oils & Whey Proteins (Post-WOD, Fortified, & Hunger & Weight) are in! Get ’em while they last. These always sell out!!!
  • Next Tuesday night, Matty Aporta from Stronger Faster Healthier will be by our box again to talk more about the SFH products with you all. Bring your friends, bring your family, most importantly bring yourself. Everyone learned a lot the last time he was in, and this time it will be even better so we can continue to build on that knowledge.

Don’t forget, we’ll be ‘opting-in’ each week to host the 2011 Open Sectionals for the CrossFit Games. It’s a 6 week process (just 1 wod a week probably) that will lead up to the Regionals and the final Games! What’s great about this is that we all can take part, even if you’re not yet breathing the fire, and definitely for those of you who are! Stay tuned for more details, or visit www.games.crossfit.com.

Firebreather (as defined by the ‘Original Firebreather’, Greg Amundson: Firebreather – Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

Tuesday’s WOD’s

All Level CrossFit

A. Snatch Complex

3 reps of each movement x 5 sets (going up in weight each set)

Snatch Grip Deadlift

Power Snatch

Behind Neck Push Press

Overhead Squat

B. 9-15-21 Reps for time

‘Narf Snatch’

Pull Ups

Power Snatch (95/65#)

Level 1 CrossFit

Skill: Thruster

WOD: 9-15-21

Pull Ups

Thruster

  • Congrats to Steven Kiefer, Kailee Wong, and Daniel Gutierrez! Their businesses be blowing up!!!
  • Steven & Kailee are getting their own office space. This is super cool for us, because Steven’s business grew out of our box…and now that it’s growin (like we new it would) he and Kailee have teamed up on an office together in Downtown Burbank. Very cool!
  • Congrats to Daniel, who’s starting his own Muay Thai & Boxing gym, also in Downtown Burbank! Now I have a place I can go and box!!! Best of all, it’s going to be right over the bridge!
  • It’s great to see members of our Community growing in their personal & business lives. And I’m pretty sure it’s one of those things where you surround yourself with other people who are striving for excellence in everything they do, and it makes you realize how much more you can give, AND, that IT IS POSSIBLE!!! Good friends, teammates, and training partners, always have that great quality to them. It rubs off on me every day when I see how hard you all work, and the great attitude you all bring to your training sessions. I always try and remember that while we’ve done a lot, we’re always capable of taking another step forward.

Aram can attest..first month here, already lost 10#, and  it shows in his much improved Overhead Squat!

And check out this video from ‘Original Firebreather’ Greg Amundson…courtesy CrossFit.com


Wednesday’s WOD’s

All Levels CrossFit

Ax4

A1. 1x Press, 3x Push Press, 7x Power Jerk

A2. Max Distance row with 10 strokes (about 30 sec max)

B. For max reps

2 Min Double Unders

2 Min Sit Ups

90 seconds Double Unders

90 seconds Sit Ups

60 seconds Double Unders

60 seconds Sit Ups

30 seconds Double Unders

30 seconds Sit Ups

Level 1 CrossFit

Skill: Double Unders

WOD:

2 Min Double Unders

2 Min Sit Ups

90 seconds Double Unders

90 seconds Sit Ups

60 seconds Double Unders

60 seconds Sit Ups

30 seconds Double Unders

30 seconds Sit Ups