110225

Every little bit helps. Donate your time. Donate what you can. If we all give a little, we may one day be able to look back on cancer as a bad memory. Our fellow man needs us, and CrossFit High Voltage is going to help tomorrow at Relay for Life! We’ll see  you there!

Relay for Life
400 Bob Hope Dr.
Burbank CA, 91505

May 4th 9AM – May 5th 9AM

Friday’s Training: Murph Training

A1. Front Squats

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

WOD: For Time

  • 400m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 200m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 400m Weighted Run
  • 25 Air Squats

A1. Front Squats

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

WOD: For Time

  • 400m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 200m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 400m Weighted Run
  • 25 Air Squats

A1. Front Squats @4121

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

B. For Time:

  • 400m Weighted Run
  • 14 OH Walking Lunges
  • Rest 90 Secs
  • 200m Weighted Run
  • 14 OH Walking Lunges
  • Rest 90 Secs
  • 400m Weighted Run
  • 14 OH Walking Lunges

Every little bit helps. Donate your time. Donate what you can. If we all give a little, we may one day be able to look back on cancer as a bad memory. Our fellow man needs us, and CrossFit High Voltage is going to help tomorrow at Relay for Life! We’ll see  you there!

Relay for Life
400 Bob Hope Dr.
Burbank CA, 91505

May 4th 9AM – May 5th 9AM

Friday’s Training: Murph Training

A1. Front Squats

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

WOD: For Time

  • 400m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 200m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 400m Weighted Run
  • 25 Air Squats

A1. Front Squats

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

WOD: For Time

  • 400m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 200m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 400m Weighted Run
  • 25 Air Squats

A1. Front Squats @4121

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

B. For Time:

  • 400m Weighted Run
  • 14 OH Walking Lunges
  • Rest 90 Secs
  • 200m Weighted Run
  • 14 OH Walking Lunges
  • Rest 90 Secs
  • 400m Weighted Run
  • 14 OH Walking Lunges

Thank you to everyone that came out to support our fight against cancer at the Relay for Life! A ton of you Volts and Vixens showed up all hours in the day AND night to walk laps one hour at a time.

Every lap we received 1 bead, and at the end of the 24 hours, we earned 216 beads!!! Great job everyone!! Way to represent and help us raise money for cancer research.

Monday’s Training: Clean and Jerk Work

Skill: Clean Pulls

  • Sets of 5 Reps

WOD: Tabata City

  • Slam Balls
  • Box Step Ups
  • Wallball
  • Burpees

A. Cleans

  • Sets of 5 Reps

B. 3 Min AMRAP

  • 7 Slam Balls
  • 4 Box Jumps

Rest 1 Min

3 Min AMRAP

  • 7 Wallball
  • 4 Burpees

Rest 1 Min

2 Min AMRAP

  • DU’s

 

A. Clean and Jerk

  • 2+1@60%
  • 2+1@70%
  • 3×2+1@80%

B. Clean Pulls

  • 4-4-4-4 @ 90%

C. Romanian Deadlifts

  • 4-4-4 @50%

D. 3 Min AMRAP

  • 7 Slam Balls
  • 4 Box Jumps

Rest 1 Min

3 Min AMRAP

  • 7 Wallball
  • 4 Burpees

 

Every little bit helps. Donate your time. Donate what you can. If we all give a little, we may one day be able to look back on cancer as a bad memory. Our fellow man needs us, and CrossFit High Voltage is going to help tomorrow at Relay for Life! We’ll see  you there!

Relay for Life
400 Bob Hope Dr.
Burbank CA, 91505

May 4th 9AM – May 5th 9AM

Friday’s Training: Murph Training

A1. Front Squats

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

WOD: For Time

  • 400m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 200m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 400m Weighted Run
  • 25 Air Squats

A1. Front Squats

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

WOD: For Time

  • 400m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 200m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 400m Weighted Run
  • 25 Air Squats

A1. Front Squats @4121

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

B. For Time:

  • 400m Weighted Run
  • 14 OH Walking Lunges
  • Rest 90 Secs
  • 200m Weighted Run
  • 14 OH Walking Lunges
  • Rest 90 Secs
  • 400m Weighted Run
  • 14 OH Walking Lunges

Thank you to everyone that came out to support our fight against cancer at the Relay for Life! A ton of you Volts and Vixens showed up all hours in the day AND night to walk laps one hour at a time.

Every lap we received 1 bead, and at the end of the 24 hours, we earned 216 beads!!! Great job everyone!! Way to represent and help us raise money for cancer research.

Monday’s Training: Clean and Jerk Work

Skill: Clean Pulls

  • Sets of 5 Reps

WOD: Tabata City

  • Slam Balls
  • Box Step Ups
  • Wallball
  • Burpees

A. Cleans

  • Sets of 5 Reps

B. 3 Min AMRAP

  • 7 Slam Balls
  • 4 Box Jumps

Rest 1 Min

3 Min AMRAP

  • 7 Wallball
  • 4 Burpees

Rest 1 Min

2 Min AMRAP

  • DU’s

 

A. Clean and Jerk

  • 2+1@60%
  • 2+1@70%
  • 3×2+1@80%

B. Clean Pulls

  • 4-4-4-4 @ 90%

C. Romanian Deadlifts

  • 4-4-4 @50%

D. 3 Min AMRAP

  • 7 Slam Balls
  • 4 Box Jumps

Rest 1 Min

3 Min AMRAP

  • 7 Wallball
  • 4 Burpees

 

  • Great week of training so far, and it’s only Thursday! What awesomeness will the rest of the week have in store?!
  • Here’s CFHQ talking about how awesome the Open Sectionals are going to be…remember, we’re going to be hosting them every week for 6 weeks. How awesome is that!
     

  • Deciding on whether to do the CF Games Open Sectional WOD’s Friday Night or Saturday Day…I think Friday Night would be much more fun, but I’d love to hear from you all about this…Leave suggestions to comments.
  • And if you’re not a friend of us on Facebook yet (www.facebook.com/cfvolts) and got in on the comedy yesterday for this video of a Justin Bieber look-a-like doing burpee clean thrusters (aka, burpee clusters), here it is for you. PS, I wanted his form to be so, so much worse. Unfortunately, he only ‘looks’ awful.
  • Finally, if you’re not inspired yet, check out this great video of Rob Orlando qualifying for the 2010 CF Games! How much fun will this be inside our box!!!

Wednesday’s WOD’s

All Levels:

A. Snatch Balance

3-3-3-3-3

B. 21-15-9 reps, for time

DB Hang Snatch

DB Man Makers

Sit Ups

Level 1 CrossFit:

Skill: Front Squat/Thrusters

WOD: 21-15-9 reps for time

DB Thrusters

DB Man Makers

Sit Ups

 

Every little bit helps. Donate your time. Donate what you can. If we all give a little, we may one day be able to look back on cancer as a bad memory. Our fellow man needs us, and CrossFit High Voltage is going to help tomorrow at Relay for Life! We’ll see  you there!

Relay for Life
400 Bob Hope Dr.
Burbank CA, 91505

May 4th 9AM – May 5th 9AM

Friday’s Training: Murph Training

A1. Front Squats

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

WOD: For Time

  • 400m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 200m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 400m Weighted Run
  • 25 Air Squats

A1. Front Squats

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

WOD: For Time

  • 400m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 200m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 400m Weighted Run
  • 25 Air Squats

A1. Front Squats @4121

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

B. For Time:

  • 400m Weighted Run
  • 14 OH Walking Lunges
  • Rest 90 Secs
  • 200m Weighted Run
  • 14 OH Walking Lunges
  • Rest 90 Secs
  • 400m Weighted Run
  • 14 OH Walking Lunges

Thank you to everyone that came out to support our fight against cancer at the Relay for Life! A ton of you Volts and Vixens showed up all hours in the day AND night to walk laps one hour at a time.

Every lap we received 1 bead, and at the end of the 24 hours, we earned 216 beads!!! Great job everyone!! Way to represent and help us raise money for cancer research.

Monday’s Training: Clean and Jerk Work

Skill: Clean Pulls

  • Sets of 5 Reps

WOD: Tabata City

  • Slam Balls
  • Box Step Ups
  • Wallball
  • Burpees

A. Cleans

  • Sets of 5 Reps

B. 3 Min AMRAP

  • 7 Slam Balls
  • 4 Box Jumps

Rest 1 Min

3 Min AMRAP

  • 7 Wallball
  • 4 Burpees

Rest 1 Min

2 Min AMRAP

  • DU’s

 

A. Clean and Jerk

  • 2+1@60%
  • 2+1@70%
  • 3×2+1@80%

B. Clean Pulls

  • 4-4-4-4 @ 90%

C. Romanian Deadlifts

  • 4-4-4 @50%

D. 3 Min AMRAP

  • 7 Slam Balls
  • 4 Box Jumps

Rest 1 Min

3 Min AMRAP

  • 7 Wallball
  • 4 Burpees

 

  • Great week of training so far, and it’s only Thursday! What awesomeness will the rest of the week have in store?!
  • Here’s CFHQ talking about how awesome the Open Sectionals are going to be…remember, we’re going to be hosting them every week for 6 weeks. How awesome is that!
     

  • Deciding on whether to do the CF Games Open Sectional WOD’s Friday Night or Saturday Day…I think Friday Night would be much more fun, but I’d love to hear from you all about this…Leave suggestions to comments.
  • And if you’re not a friend of us on Facebook yet (www.facebook.com/cfvolts) and got in on the comedy yesterday for this video of a Justin Bieber look-a-like doing burpee clean thrusters (aka, burpee clusters), here it is for you. PS, I wanted his form to be so, so much worse. Unfortunately, he only ‘looks’ awful.
  • Finally, if you’re not inspired yet, check out this great video of Rob Orlando qualifying for the 2010 CF Games! How much fun will this be inside our box!!!

Wednesday’s WOD’s

All Levels:

A. Snatch Balance

3-3-3-3-3

B. 21-15-9 reps, for time

DB Hang Snatch

DB Man Makers

Sit Ups

Level 1 CrossFit:

Skill: Front Squat/Thrusters

WOD: 21-15-9 reps for time

DB Thrusters

DB Man Makers

Sit Ups

 

  • Great week of training so far, and it’s only Thursday! What awesomeness will the rest of the week have in store?!
  • Here’s CFHQ talking about how awesome the Open Sectionals are going to be…remember, we’re going to be hosting them every week for 6 weeks. How awesome is that!
     

  • Deciding on whether to do the CF Games Open Sectional WOD’s Friday Night or Saturday Day…I think Friday Night would be much more fun, but I’d love to hear from you all about this…Leave suggestions to comments.
  • And if you’re not a friend of us on Facebook yet (www.facebook.com/cfvolts) and got in on the comedy yesterday for this video of a Justin Bieber look-a-like doing burpee clean thrusters (aka, burpee clusters), here it is for you. PS, I wanted his form to be so, so much worse. Unfortunately, he only ‘looks’ awful.
  • Finally, if you’re not inspired yet, check out this great video of Rob Orlando qualifying for the 2010 CF Games!

Wednesday’s WOD’s

All Levels:

A. Snatch Balance

3-3-3-3-3

B. 21-15-9 reps, for time

DB Hang Snatch

DB Man Makers

Sit Ups

Level 1 CrossFit:

Skill: Front Squat/Thrusters

WOD: 21-15-9 reps for time

DB Thrusters

DB Man Makers

Sit Ups

 

Every little bit helps. Donate your time. Donate what you can. If we all give a little, we may one day be able to look back on cancer as a bad memory. Our fellow man needs us, and CrossFit High Voltage is going to help tomorrow at Relay for Life! We’ll see  you there!

Relay for Life
400 Bob Hope Dr.
Burbank CA, 91505

May 4th 9AM – May 5th 9AM

Friday’s Training: Murph Training

A1. Front Squats

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

WOD: For Time

  • 400m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 200m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 400m Weighted Run
  • 25 Air Squats

A1. Front Squats

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

WOD: For Time

  • 400m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 200m Weighted Run
  • 25 Air Squats
  • Rest 90 Secs
  • 400m Weighted Run
  • 25 Air Squats

A1. Front Squats @4121

  • 4-4-4-4

A2. 10 Butterfly Pull Ups/Kipping Pull Ups

 

B. For Time:

  • 400m Weighted Run
  • 14 OH Walking Lunges
  • Rest 90 Secs
  • 200m Weighted Run
  • 14 OH Walking Lunges
  • Rest 90 Secs
  • 400m Weighted Run
  • 14 OH Walking Lunges

Thank you to everyone that came out to support our fight against cancer at the Relay for Life! A ton of you Volts and Vixens showed up all hours in the day AND night to walk laps one hour at a time.

Every lap we received 1 bead, and at the end of the 24 hours, we earned 216 beads!!! Great job everyone!! Way to represent and help us raise money for cancer research.

Monday’s Training: Clean and Jerk Work

Skill: Clean Pulls

  • Sets of 5 Reps

WOD: Tabata City

  • Slam Balls
  • Box Step Ups
  • Wallball
  • Burpees

A. Cleans

  • Sets of 5 Reps

B. 3 Min AMRAP

  • 7 Slam Balls
  • 4 Box Jumps

Rest 1 Min

3 Min AMRAP

  • 7 Wallball
  • 4 Burpees

Rest 1 Min

2 Min AMRAP

  • DU’s

 

A. Clean and Jerk

  • 2+1@60%
  • 2+1@70%
  • 3×2+1@80%

B. Clean Pulls

  • 4-4-4-4 @ 90%

C. Romanian Deadlifts

  • 4-4-4 @50%

D. 3 Min AMRAP

  • 7 Slam Balls
  • 4 Box Jumps

Rest 1 Min

3 Min AMRAP

  • 7 Wallball
  • 4 Burpees

 

  • Great week of training so far, and it’s only Thursday! What awesomeness will the rest of the week have in store?!
  • Here’s CFHQ talking about how awesome the Open Sectionals are going to be…remember, we’re going to be hosting them every week for 6 weeks. How awesome is that!
     

  • Deciding on whether to do the CF Games Open Sectional WOD’s Friday Night or Saturday Day…I think Friday Night would be much more fun, but I’d love to hear from you all about this…Leave suggestions to comments.
  • And if you’re not a friend of us on Facebook yet (www.facebook.com/cfvolts) and got in on the comedy yesterday for this video of a Justin Bieber look-a-like doing burpee clean thrusters (aka, burpee clusters), here it is for you. PS, I wanted his form to be so, so much worse. Unfortunately, he only ‘looks’ awful.
  • Finally, if you’re not inspired yet, check out this great video of Rob Orlando qualifying for the 2010 CF Games! How much fun will this be inside our box!!!

Wednesday’s WOD’s

All Levels:

A. Snatch Balance

3-3-3-3-3

B. 21-15-9 reps, for time

DB Hang Snatch

DB Man Makers

Sit Ups

Level 1 CrossFit:

Skill: Front Squat/Thrusters

WOD: 21-15-9 reps for time

DB Thrusters

DB Man Makers

Sit Ups

 

  • Great week of training so far, and it’s only Thursday! What awesomeness will the rest of the week have in store?!
  • Here’s CFHQ talking about how awesome the Open Sectionals are going to be…remember, we’re going to be hosting them every week for 6 weeks. How awesome is that!
     

  • Deciding on whether to do the CF Games Open Sectional WOD’s Friday Night or Saturday Day…I think Friday Night would be much more fun, but I’d love to hear from you all about this…Leave suggestions to comments.
  • And if you’re not a friend of us on Facebook yet (www.facebook.com/cfvolts) and got in on the comedy yesterday for this video of a Justin Bieber look-a-like doing burpee clean thrusters (aka, burpee clusters), here it is for you. PS, I wanted his form to be so, so much worse. Unfortunately, he only ‘looks’ awful.
  • Finally, if you’re not inspired yet, check out this great video of Rob Orlando qualifying for the 2010 CF Games!

Wednesday’s WOD’s

All Levels:

A. Snatch Balance

3-3-3-3-3

B. 21-15-9 reps, for time

DB Hang Snatch

DB Man Makers

Sit Ups

Level 1 CrossFit:

Skill: Front Squat/Thrusters

WOD: 21-15-9 reps for time

DB Thrusters

DB Man Makers

Sit Ups

 

  • Benchmark Friday anyone? Need inspiration…watch this video…It’s great!!
Courtesy of our friends at Windy City CrossFit.

And now for some knowledge to be dropped upon the, courtesy of our very own, Coach Takano! (from his blog, at www.takanoathletics.com/blog). He’s been at the gym for nearly 2 months training the Oly Team, PHAT Elvis Weightlifting (please, ask him about it). For his insights, please read!

-“It’s been about 7 weeks since I made the jump from Team Crossfit to Crossfit High Voltage.  We’ve settled into a groove now and training is going well.  I thought it might be helpful to the readers to see my approach to working with a group of new (to me) lifters and how the training is designed.  All of the lifters have had some technical training, and all of them had at least one or two minor flaws in need of coaching.

I’ve got a group of about a dozen training regularly.  All of them will be competing.  A few of them have already been in a meet.  Some don’t know it yet, but they will be competing because putting so much effort into the process of learning to lift will be wasted without the payoff of lifting in a competition.

“Getting to Know You”

The first week or so was a “getting to know you” week.  I provided them with some generic training routines that required them to perform the classic lifts, as well as some standard strength exercises.  I made mental notes of technical problems, physical imbalances and training tendencies.  They began to get used to my cues.  They also became comfortable with my style of coaching, which involves them being themselves as I walk about and scrutinize what they are doing.  Sometimes cues are shouted from across the gym.  At other times I use hand signals.  This begins the process of making the coaching/training process more efficient.

Technique First

Dealing with technique problems early in the developmental process is the most efficient way to make the rest of the training more effective.  Those training five days a week will do classic snatches and clean & jerks Monday, Wednesday and Friday.  10 to 15 reps in the 60 to 80% range in the snatch and 15 to 22 reps in the same percentage range in the clean & jerk.  These percentages are educated guesses at this point.

Weak points are noted, and corrections are cued.  Remedial exercises are planned for the rest of the training.

Power Snatches and Power Cleans and Power Jerks are performed at the beginning of the session on Tuesdays and Thursdays with the emphasis on proper technique and speed.  These are in the estimated 60 to 70% range of maximum lifts for the full movements.

Strength Exercises

Squats, Pulls and Presses are then included in each Monday, Wednesday, Friday session.  Some pulls and overhead movements are included on Tuesdays and Thursdays.

These are undertaken with two goals in mind.  The first is to develop strength.  The second is to develop training capacity that will be necessary for future training loads.

Remedial Movements

Exercises such as snatch balances, overhead squats, overhead supports, good mornings and others from Medvedyev’s 37 are inserted at the end of each workout as required to remediate imbalances in development.  The reps per set here are higher, but the weights are not especially heavy.  Technique is monitored.

Upshot

The group as a whole is moving ahead, albeit at individual rates.  Everyone is moving closer to displaying what I consider the basic competency level of technique.  They are all getting stronger, and they are all developing the physical capacity to train at higher loads.

A couple of weeks ago I felt that they would be ready for a meaningful competition, i.e. one in which the training is tapered to achieve a peak.  When the local meet scheduled for March 12 was canceled, we decided to go ahead and put one on at our box in Burbank, CA.

If you are located in the Southern California area and in need of a meet, the entry blank can be downloaded at the Takano Athletics website, www.takanoathletics.com.  If you’re not planning on lifting, show up anyway and see how our fledgling group at Crossfit High Voltage is progressing.  We’d love to see you there!”

-He took the words right out of my mouth…it’s almost like we finish eachother’s…

Thursday’s WOD’s

All Levels CrossFit

A1. Push Press

3-3-3-3-3

A2. Strict Pull Ups (behind neck if possible, sub negs if needed)

B. 2 minutes on, 2 minutes rest, then rotate, for max score

-Burpees

-Box Jumps

-Rowing (calories)

-Double Unders

-Pull Ups

Level 1 CrossFit

Skill: Review of movements

WOD: 2 minutes on, 2 minutes rest, then rotate, for max score
-Burpees

-Box Jumps

-Rowing (calories)

-Double Unders

-Pull Ups