110223 – Wednesday
- 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!
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:
WOD: 15 Minute AMRAP
10x Sit Ups
30x Rope Passes