110308 – Tuesday

  • Some big achievements in the gym to note!

This is Ezekiel! Ezekiel has been rocking the 9:30am classes pretty hard for a while now. So, why the special photo? This is Ezekiel 100 POUNDS Lighter!!! Incredible. Tons of hard work, determination, consistency, listening to all his coaches advice, and consistency. His diet is better, his workouts are more intense, he is healthier and fitter in every way you could measure! Congrats buddy!

  • Coach Tom just got back from a week of training for Skeleton at the US Olympic Training Center in Lake Placid! He’s going do give us a little write up here soon, but in the meantime, we just wanted to say congrats! Yeah Buddy!

Tuesday’s WOD

All Classes

Tabata WOD: 8 sets of 20 seconds on, 10 seconds rest, for low score per movement, then rotate

-DB Thrusters (L1 = Push Press)

-Pull Ups

-Sit Ups

-Double Unders

-Rowing (Cal)

  • Some big achievements in the gym to note!

This is Ezekiel! Ezekiel has been rocking the 9:30am classes pretty hard for a while now. So, why the special photo? This is Ezekiel 100 POUNDS Lighter!!! Incredible. Tons of hard work, determination, consistency, listening to all his coaches advice, and consistency. His diet is better, his workouts are more intense, he is healthier and fitter in every way you could measure! Congrats buddy!

  • Coach Tom just got back from a week of training for Skeleton at the US Olympic Training Center in Lake Placid! He’s going do give us a little write up here soon, but in the meantime, we just wanted to say congrats! Yeah Buddy!

Tuesday’s WOD

All Classes

Tabata WOD: 8 sets of 20 seconds on, 10 seconds rest, for low score per movement, then rotate

-DB Thrusters (L1 = Push Press)

-Pull Ups

-Sit Ups

-Double Unders

-Rowing (Cal)

  • 2 weeks until the Friday night excitement starts! CrossFit Games Open Sectionals WOD’s are going to be every Friday for 6 weeks, starting Friday, March 19, and going every Friday for 6 weeks. Mark your calendars! Parties & celebrations to follow, because, let’s face it, CrossFit is the great party starter!
  • Bring your friends & family…the more energy we have at this, the better everyone will do. We know this is true from the In House Throwdown’s we’ve done…remember the energy for the 5 Round’s of Cindy tie-breaker we had last November with Robb, Pnutz, & Maiman…that’s what we’re looking for!
  • Sunday’s Yoga class starts on Sunday, March 21 @10:30am. All Levels CrossFit will be @11:30am.

Here’s a little motivation for you:

Now check out this video of 2009 CrossFit Games Champion Mikko Salo…

Watch more video of Best CrossFit Gyms on sicfit.com

There’s always more we can do. Mikko is tons fitter than he was when he won the CF Games in 2009. In 20 minutes, he completed over 11 rounds of 1x 450# Deadlift, 2 Muscle Ups, 3 Squat Cleans @255#, & 4 Handstand Push Ups. Incredible!
But sometimes videos like this seem more overwhelming than inspirational…and sometimes we hit walls in our CrossFit training…but one of the very best parts of being in a REAL Fitness Program, is that you have so many options to help you get over your hurdles. Spend a little more time focusing on lifting for a while, focusing on your gymnastics movements, or register for a 10k…each way is one of the pillars of CrossFit, and a little extra focus in one area for a bit will make your entire CrossFit game (which is your overall fitness) that much stronger, while also keeping your training fun & fresh.

Even though in college you have your major, you still take some classes that only somewhat help that area, and you even take some classes that seemingly have little to do with your major. But the conglomeration of classes and learning you do adds up to hopefully a very well rounded person. Think of your CrossFit training like this. If it has a real fitness focus, then that’s what you want to be a part of. There are quantitative and qualitative differences between front squatting and a leg extension, between sprinting and spinning, between handstands and a bootcamp. Focus on what’s real, there’s actually a lot to choose from and make this a true lifelong journey.

Thursday’s WOD’s

All Levels CrossFit

A. Snatch

3-3-3-3-3

B. 3 Rounds for time

6x Power Snatch (135/85#)

15x Pull Ups

24x Wall Balls (20/14#)

Level  1 CrossFit

Skill: Push Press

WOD: 5 Rounds for time

7x Push Press

9x Pull Ups

11x Wall Ball

  • Some big achievements in the gym to note!

This is Ezekiel! Ezekiel has been rocking the 9:30am classes pretty hard for a while now. So, why the special photo? This is Ezekiel 100 POUNDS Lighter!!! Incredible. Tons of hard work, determination, consistency, listening to all his coaches advice, and consistency. His diet is better, his workouts are more intense, he is healthier and fitter in every way you could measure! Congrats buddy!

  • Coach Tom just got back from a week of training for Skeleton at the US Olympic Training Center in Lake Placid! He’s going do give us a little write up here soon, but in the meantime, we just wanted to say congrats! Yeah Buddy!

Tuesday’s WOD

All Classes

Tabata WOD: 8 sets of 20 seconds on, 10 seconds rest, for low score per movement, then rotate

-DB Thrusters (L1 = Push Press)

-Pull Ups

-Sit Ups

-Double Unders

-Rowing (Cal)

  • 2 weeks until the Friday night excitement starts! CrossFit Games Open Sectionals WOD’s are going to be every Friday for 6 weeks, starting Friday, March 19, and going every Friday for 6 weeks. Mark your calendars! Parties & celebrations to follow, because, let’s face it, CrossFit is the great party starter!
  • Bring your friends & family…the more energy we have at this, the better everyone will do. We know this is true from the In House Throwdown’s we’ve done…remember the energy for the 5 Round’s of Cindy tie-breaker we had last November with Robb, Pnutz, & Maiman…that’s what we’re looking for!
  • Sunday’s Yoga class starts on Sunday, March 21 @10:30am. All Levels CrossFit will be @11:30am.

Here’s a little motivation for you:

Now check out this video of 2009 CrossFit Games Champion Mikko Salo…

Watch more video of Best CrossFit Gyms on sicfit.com

There’s always more we can do. Mikko is tons fitter than he was when he won the CF Games in 2009. In 20 minutes, he completed over 11 rounds of 1x 450# Deadlift, 2 Muscle Ups, 3 Squat Cleans @255#, & 4 Handstand Push Ups. Incredible!
But sometimes videos like this seem more overwhelming than inspirational…and sometimes we hit walls in our CrossFit training…but one of the very best parts of being in a REAL Fitness Program, is that you have so many options to help you get over your hurdles. Spend a little more time focusing on lifting for a while, focusing on your gymnastics movements, or register for a 10k…each way is one of the pillars of CrossFit, and a little extra focus in one area for a bit will make your entire CrossFit game (which is your overall fitness) that much stronger, while also keeping your training fun & fresh.

Even though in college you have your major, you still take some classes that only somewhat help that area, and you even take some classes that seemingly have little to do with your major. But the conglomeration of classes and learning you do adds up to hopefully a very well rounded person. Think of your CrossFit training like this. If it has a real fitness focus, then that’s what you want to be a part of. There are quantitative and qualitative differences between front squatting and a leg extension, between sprinting and spinning, between handstands and a bootcamp. Focus on what’s real, there’s actually a lot to choose from and make this a true lifelong journey.

Thursday’s WOD’s

All Levels CrossFit

A. Snatch

3-3-3-3-3

B. 3 Rounds for time

6x Power Snatch (135/85#)

15x Pull Ups

24x Wall Balls (20/14#)

Level  1 CrossFit

Skill: Push Press

WOD: 5 Rounds for time

7x Push Press

9x Pull Ups

11x Wall Ball

  • 2 weeks until the Friday night excitement starts! CrossFit Games Open Sectionals WOD’s are going to be every Friday for 6 weeks, starting Friday, March 19, and going every Friday for 6 weeks. Mark your calendars! Parties & celebrations to follow, because, let’s face it, CrossFit is the great party starter!
  • Bring your friends & family…the more energy we have at this, the better everyone will do. We know this is true from the In House Throwdown’s we’ve done…remember the energy for the 5 Round’s of Cindy tie-breaker we had last November with Robb, Pnutz, & Maiman…that’s what we’re looking for!
  • Sunday’s Yoga class starts on Sunday, March 21 @10:30am. All Levels CrossFit will be @11:30am.

Now check out this video of 2009 CrossFit Games Champion Mikko Salo…

Watch more video of Best CrossFit Gyms on sicfit.com
There’s always more you can do. Mikko is tons fitter than he was when he won the CF Games in 2009. In 20 minutes, he completed over 11 rounds of 1x 450# Deadlift, 2 Muscle Ups, 3 Squat Cleans @255#, & 4 Handstand Push Ups. Incredible!
But sometimes videos like this seem more overwhelming than inspirational…and sometimes we hit walls in our CrossFit training…but one of the very best parts of being in a REAL Fitness Program, is that you have so many options to help you get over your hurdles. Spend a little more time focusing on lifting for a while, focusing on your gymnastics movements, or register for a 10k…each way is one of the pillars of CrossFit, and a little extra focus in one area for a bit will make your entire CrossFit game (which is your overall fitness) that much stronger, while also keeping your training fun & fresh.
Even though in college you have your major, you still take some classes that only somewhat help that area, and you even take some classes that seemingly have little to do with your major. But the conglomeration of classes and learning you do adds up to hopefully a very well rounded person. Think of your CrossFit training like this. If it has a real fitness focus, then that’s what you want to be a part of. There are quantitative and qualitative differences between front squatting and a leg extension, between sprinting and spinning, between handstands and a bootcamp. Focus on what’s real, there’s actually a lot to choose from and make this a true lifelong journey.

Thursday’s WOD’s

All Levels CrossFit

A. Snatch

3-3-3-3-3

B. 3 Rounds for time

6x Power Snatch (135/85#)

15x Pull Ups

24x Wall Balls (20/14#)

Level  1 CrossFit

Skill: Push Press

WOD: 5 Rounds for time

7x Push Press

9x Pull Ups

11x Wall Ball

  • Some big achievements in the gym to note!

This is Ezekiel! Ezekiel has been rocking the 9:30am classes pretty hard for a while now. So, why the special photo? This is Ezekiel 100 POUNDS Lighter!!! Incredible. Tons of hard work, determination, consistency, listening to all his coaches advice, and consistency. His diet is better, his workouts are more intense, he is healthier and fitter in every way you could measure! Congrats buddy!

  • Coach Tom just got back from a week of training for Skeleton at the US Olympic Training Center in Lake Placid! He’s going do give us a little write up here soon, but in the meantime, we just wanted to say congrats! Yeah Buddy!

Tuesday’s WOD

All Classes

Tabata WOD: 8 sets of 20 seconds on, 10 seconds rest, for low score per movement, then rotate

-DB Thrusters (L1 = Push Press)

-Pull Ups

-Sit Ups

-Double Unders

-Rowing (Cal)

  • 2 weeks until the Friday night excitement starts! CrossFit Games Open Sectionals WOD’s are going to be every Friday for 6 weeks, starting Friday, March 19, and going every Friday for 6 weeks. Mark your calendars! Parties & celebrations to follow, because, let’s face it, CrossFit is the great party starter!
  • Bring your friends & family…the more energy we have at this, the better everyone will do. We know this is true from the In House Throwdown’s we’ve done…remember the energy for the 5 Round’s of Cindy tie-breaker we had last November with Robb, Pnutz, & Maiman…that’s what we’re looking for!
  • Sunday’s Yoga class starts on Sunday, March 21 @10:30am. All Levels CrossFit will be @11:30am.

Here’s a little motivation for you:

Now check out this video of 2009 CrossFit Games Champion Mikko Salo…

Watch more video of Best CrossFit Gyms on sicfit.com

There’s always more we can do. Mikko is tons fitter than he was when he won the CF Games in 2009. In 20 minutes, he completed over 11 rounds of 1x 450# Deadlift, 2 Muscle Ups, 3 Squat Cleans @255#, & 4 Handstand Push Ups. Incredible!
But sometimes videos like this seem more overwhelming than inspirational…and sometimes we hit walls in our CrossFit training…but one of the very best parts of being in a REAL Fitness Program, is that you have so many options to help you get over your hurdles. Spend a little more time focusing on lifting for a while, focusing on your gymnastics movements, or register for a 10k…each way is one of the pillars of CrossFit, and a little extra focus in one area for a bit will make your entire CrossFit game (which is your overall fitness) that much stronger, while also keeping your training fun & fresh.

Even though in college you have your major, you still take some classes that only somewhat help that area, and you even take some classes that seemingly have little to do with your major. But the conglomeration of classes and learning you do adds up to hopefully a very well rounded person. Think of your CrossFit training like this. If it has a real fitness focus, then that’s what you want to be a part of. There are quantitative and qualitative differences between front squatting and a leg extension, between sprinting and spinning, between handstands and a bootcamp. Focus on what’s real, there’s actually a lot to choose from and make this a true lifelong journey.

Thursday’s WOD’s

All Levels CrossFit

A. Snatch

3-3-3-3-3

B. 3 Rounds for time

6x Power Snatch (135/85#)

15x Pull Ups

24x Wall Balls (20/14#)

Level  1 CrossFit

Skill: Push Press

WOD: 5 Rounds for time

7x Push Press

9x Pull Ups

11x Wall Ball

  • 2 weeks until the Friday night excitement starts! CrossFit Games Open Sectionals WOD’s are going to be every Friday for 6 weeks, starting Friday, March 19, and going every Friday for 6 weeks. Mark your calendars! Parties & celebrations to follow, because, let’s face it, CrossFit is the great party starter!
  • Bring your friends & family…the more energy we have at this, the better everyone will do. We know this is true from the In House Throwdown’s we’ve done…remember the energy for the 5 Round’s of Cindy tie-breaker we had last November with Robb, Pnutz, & Maiman…that’s what we’re looking for!
  • Sunday’s Yoga class starts on Sunday, March 21 @10:30am. All Levels CrossFit will be @11:30am.

Now check out this video of 2009 CrossFit Games Champion Mikko Salo…

Watch more video of Best CrossFit Gyms on sicfit.com
There’s always more you can do. Mikko is tons fitter than he was when he won the CF Games in 2009. In 20 minutes, he completed over 11 rounds of 1x 450# Deadlift, 2 Muscle Ups, 3 Squat Cleans @255#, & 4 Handstand Push Ups. Incredible!
But sometimes videos like this seem more overwhelming than inspirational…and sometimes we hit walls in our CrossFit training…but one of the very best parts of being in a REAL Fitness Program, is that you have so many options to help you get over your hurdles. Spend a little more time focusing on lifting for a while, focusing on your gymnastics movements, or register for a 10k…each way is one of the pillars of CrossFit, and a little extra focus in one area for a bit will make your entire CrossFit game (which is your overall fitness) that much stronger, while also keeping your training fun & fresh.
Even though in college you have your major, you still take some classes that only somewhat help that area, and you even take some classes that seemingly have little to do with your major. But the conglomeration of classes and learning you do adds up to hopefully a very well rounded person. Think of your CrossFit training like this. If it has a real fitness focus, then that’s what you want to be a part of. There are quantitative and qualitative differences between front squatting and a leg extension, between sprinting and spinning, between handstands and a bootcamp. Focus on what’s real, there’s actually a lot to choose from and make this a true lifelong journey.

Thursday’s WOD’s

All Levels CrossFit

A. Snatch

3-3-3-3-3

B. 3 Rounds for time

6x Power Snatch (135/85#)

15x Pull Ups

24x Wall Balls (20/14#)

Level  1 CrossFit

Skill: Push Press

WOD: 5 Rounds for time

7x Push Press

9x Pull Ups

11x Wall Ball

  • The FINAL SECTIONAL WOD is here! Everyone has trained so hard and consistent. Carly, myself, and all the coaching staff are very proud of each and every Volt & Vixen. Let’s go out there and finish this thing off right…dressed like nerds!
  • New Level 1 classes start Monday, Wednesday, & Friday at 7am! Be there. Get up, get fit, and get on with your day!
  • Finally, don’t forget, Yoga class on Sunday at 10:30am, taught by our little spitfire, Kathy! No chanting or candles, but tons of effective stretching and mobility. Sounds like something you’re into? Check it out! Plus, it’s included in your membership.

Check out this video of Khalipa V. Spealer on a test run of WOD 11.6! Good mobility to start, and notice how little their feet move during their Thrusters. Good stuff!

And the official explanation of WOD 11.6! Check it out!

Thursday’s WOD:

All Classes:

A. Mobility

B. For time

1200 Meter Run

10x KB Swing

10x Push Up

10x Lateral Paralette Jumps

800 Meter Run

20x KB Swing

20x Push Up

20x Lateral Paralette Jump

400 Meter Run

30x KB Swing

30x Push Ups

30x LP Jumps

Post times and thoughts on the CF Sectional WOD’s to comments.


  • Some big achievements in the gym to note!

This is Ezekiel! Ezekiel has been rocking the 9:30am classes pretty hard for a while now. So, why the special photo? This is Ezekiel 100 POUNDS Lighter!!! Incredible. Tons of hard work, determination, consistency, listening to all his coaches advice, and consistency. His diet is better, his workouts are more intense, he is healthier and fitter in every way you could measure! Congrats buddy!

  • Coach Tom just got back from a week of training for Skeleton at the US Olympic Training Center in Lake Placid! He’s going do give us a little write up here soon, but in the meantime, we just wanted to say congrats! Yeah Buddy!

Tuesday’s WOD

All Classes

Tabata WOD: 8 sets of 20 seconds on, 10 seconds rest, for low score per movement, then rotate

-DB Thrusters (L1 = Push Press)

-Pull Ups

-Sit Ups

-Double Unders

-Rowing (Cal)

  • 2 weeks until the Friday night excitement starts! CrossFit Games Open Sectionals WOD’s are going to be every Friday for 6 weeks, starting Friday, March 19, and going every Friday for 6 weeks. Mark your calendars! Parties & celebrations to follow, because, let’s face it, CrossFit is the great party starter!
  • Bring your friends & family…the more energy we have at this, the better everyone will do. We know this is true from the In House Throwdown’s we’ve done…remember the energy for the 5 Round’s of Cindy tie-breaker we had last November with Robb, Pnutz, & Maiman…that’s what we’re looking for!
  • Sunday’s Yoga class starts on Sunday, March 21 @10:30am. All Levels CrossFit will be @11:30am.

Here’s a little motivation for you:

Now check out this video of 2009 CrossFit Games Champion Mikko Salo…

Watch more video of Best CrossFit Gyms on sicfit.com

There’s always more we can do. Mikko is tons fitter than he was when he won the CF Games in 2009. In 20 minutes, he completed over 11 rounds of 1x 450# Deadlift, 2 Muscle Ups, 3 Squat Cleans @255#, & 4 Handstand Push Ups. Incredible!
But sometimes videos like this seem more overwhelming than inspirational…and sometimes we hit walls in our CrossFit training…but one of the very best parts of being in a REAL Fitness Program, is that you have so many options to help you get over your hurdles. Spend a little more time focusing on lifting for a while, focusing on your gymnastics movements, or register for a 10k…each way is one of the pillars of CrossFit, and a little extra focus in one area for a bit will make your entire CrossFit game (which is your overall fitness) that much stronger, while also keeping your training fun & fresh.

Even though in college you have your major, you still take some classes that only somewhat help that area, and you even take some classes that seemingly have little to do with your major. But the conglomeration of classes and learning you do adds up to hopefully a very well rounded person. Think of your CrossFit training like this. If it has a real fitness focus, then that’s what you want to be a part of. There are quantitative and qualitative differences between front squatting and a leg extension, between sprinting and spinning, between handstands and a bootcamp. Focus on what’s real, there’s actually a lot to choose from and make this a true lifelong journey.

Thursday’s WOD’s

All Levels CrossFit

A. Snatch

3-3-3-3-3

B. 3 Rounds for time

6x Power Snatch (135/85#)

15x Pull Ups

24x Wall Balls (20/14#)

Level  1 CrossFit

Skill: Push Press

WOD: 5 Rounds for time

7x Push Press

9x Pull Ups

11x Wall Ball

  • 2 weeks until the Friday night excitement starts! CrossFit Games Open Sectionals WOD’s are going to be every Friday for 6 weeks, starting Friday, March 19, and going every Friday for 6 weeks. Mark your calendars! Parties & celebrations to follow, because, let’s face it, CrossFit is the great party starter!
  • Bring your friends & family…the more energy we have at this, the better everyone will do. We know this is true from the In House Throwdown’s we’ve done…remember the energy for the 5 Round’s of Cindy tie-breaker we had last November with Robb, Pnutz, & Maiman…that’s what we’re looking for!
  • Sunday’s Yoga class starts on Sunday, March 21 @10:30am. All Levels CrossFit will be @11:30am.

Now check out this video of 2009 CrossFit Games Champion Mikko Salo…

Watch more video of Best CrossFit Gyms on sicfit.com
There’s always more you can do. Mikko is tons fitter than he was when he won the CF Games in 2009. In 20 minutes, he completed over 11 rounds of 1x 450# Deadlift, 2 Muscle Ups, 3 Squat Cleans @255#, & 4 Handstand Push Ups. Incredible!
But sometimes videos like this seem more overwhelming than inspirational…and sometimes we hit walls in our CrossFit training…but one of the very best parts of being in a REAL Fitness Program, is that you have so many options to help you get over your hurdles. Spend a little more time focusing on lifting for a while, focusing on your gymnastics movements, or register for a 10k…each way is one of the pillars of CrossFit, and a little extra focus in one area for a bit will make your entire CrossFit game (which is your overall fitness) that much stronger, while also keeping your training fun & fresh.
Even though in college you have your major, you still take some classes that only somewhat help that area, and you even take some classes that seemingly have little to do with your major. But the conglomeration of classes and learning you do adds up to hopefully a very well rounded person. Think of your CrossFit training like this. If it has a real fitness focus, then that’s what you want to be a part of. There are quantitative and qualitative differences between front squatting and a leg extension, between sprinting and spinning, between handstands and a bootcamp. Focus on what’s real, there’s actually a lot to choose from and make this a true lifelong journey.

Thursday’s WOD’s

All Levels CrossFit

A. Snatch

3-3-3-3-3

B. 3 Rounds for time

6x Power Snatch (135/85#)

15x Pull Ups

24x Wall Balls (20/14#)

Level  1 CrossFit

Skill: Push Press

WOD: 5 Rounds for time

7x Push Press

9x Pull Ups

11x Wall Ball

  • The FINAL SECTIONAL WOD is here! Everyone has trained so hard and consistent. Carly, myself, and all the coaching staff are very proud of each and every Volt & Vixen. Let’s go out there and finish this thing off right…dressed like nerds!
  • New Level 1 classes start Monday, Wednesday, & Friday at 7am! Be there. Get up, get fit, and get on with your day!
  • Finally, don’t forget, Yoga class on Sunday at 10:30am, taught by our little spitfire, Kathy! No chanting or candles, but tons of effective stretching and mobility. Sounds like something you’re into? Check it out! Plus, it’s included in your membership.

Check out this video of Khalipa V. Spealer on a test run of WOD 11.6! Good mobility to start, and notice how little their feet move during their Thrusters. Good stuff!

And the official explanation of WOD 11.6! Check it out!

Thursday’s WOD:

All Classes:

A. Mobility

B. For time

1200 Meter Run

10x KB Swing

10x Push Up

10x Lateral Paralette Jumps

800 Meter Run

20x KB Swing

20x Push Up

20x Lateral Paralette Jump

400 Meter Run

30x KB Swing

30x Push Ups

30x LP Jumps

Post times and thoughts on the CF Sectional WOD’s to comments.


  • Games.CrossFit.com. Go there. Register yourself NOW! Then choose CFHV as your team! Our goal is to get 30 of you registered for this, and there’s no reason we can’t make that happen. Then..for the next 6 weeks on every Friday, whether you register or not, it’s the CF Games Open Sectionals and the ‘Fittest in Burbank’ Challenge. You’ll all be doing it regardless, so why not register?!?! Games.CrossFit.com.

Ok, Ok, Ok….long weekend…these last 4 days have been incredible. I’ll have to start off with a huge thank you to our incredible staff at CFHV. Even before I begin writing about anything….wait for it….Thank You!!!

We hosted, what turned out to be an enormous weightlifting meet at our box this Saturday. It was sort of a launch party for our world class weightlifting team, PHAT Elvis WLC, coached by USA Weightlifting Hall of Famer, Coach Takano.

We originally hosted the date because we were going to compete at another location, when that fell through we stepped up and said, “Yes, we are Ever Ready”. Ok, maybe it didn’t happen like that, but this is how I remember it.

We ended up with about 45 lifters, and what everyone is telling me over 200 spectators at any given time. And we thought getting 70 chairs might make it feel ’empty’.

Our PHAT Elvis Team did excellent, as always. Coach Takano has the incredible ability to not only help his athletes increase in their lifts, but increasing their ability to perform them as well as possible.

Even though I’m resting up for this Friday’s action, we’re already planning the next meet. Always something awesome happening at the High Voltage Box!!!

Thank you all, it’s really too many to name and not leave anyone out. Coach Takano and I are already planning the next one!

The PHAT Elvis & High Voltage Crew post meet!

Official, regulation size platform…

The calm before the storm…

Lindsey prepares before hitting her female competition top lift of 231# Clean & Jerk!

Triple Extension!!! Michael Nassif says “the shrug is to help me pull the bar up, not myself under…why else are my traps growing!”

Scott ‘got after it’ at the 1st PHAT Elvis High Voltage Open with a Clean & Jerk PR of 246.4#!!!

PHAT Elvis Member & Owner of CrossFit Pasadena, and good friend Johnny, set HUGE PR’s! Awesome!

It was so much fun, even I got in on the action…but, next time, I’m either hosting or lifting! Not both 🙂

 

Mondays’ WOD’s

All Levels CrossFit

A. Clean & Jerk

3-3-3-3-3

B. 5 Rounds for max reps, rotate to the next station after each set

30 seconds on, 30 seconds rest of:

-Power Clean (135/85#)

-Ring Dips

-Box Jumps (24/20″)

Level 1 CrossFit

5 Rounds for max reps

30 seconds on, 30 seconds off of:

-Med Ball Clean

-Burpees

-Box Jumps

 

 

  • Some big achievements in the gym to note!

This is Ezekiel! Ezekiel has been rocking the 9:30am classes pretty hard for a while now. So, why the special photo? This is Ezekiel 100 POUNDS Lighter!!! Incredible. Tons of hard work, determination, consistency, listening to all his coaches advice, and consistency. His diet is better, his workouts are more intense, he is healthier and fitter in every way you could measure! Congrats buddy!

  • Coach Tom just got back from a week of training for Skeleton at the US Olympic Training Center in Lake Placid! He’s going do give us a little write up here soon, but in the meantime, we just wanted to say congrats! Yeah Buddy!

Tuesday’s WOD

All Classes

Tabata WOD: 8 sets of 20 seconds on, 10 seconds rest, for low score per movement, then rotate

-DB Thrusters (L1 = Push Press)

-Pull Ups

-Sit Ups

-Double Unders

-Rowing (Cal)

  • 2 weeks until the Friday night excitement starts! CrossFit Games Open Sectionals WOD’s are going to be every Friday for 6 weeks, starting Friday, March 19, and going every Friday for 6 weeks. Mark your calendars! Parties & celebrations to follow, because, let’s face it, CrossFit is the great party starter!
  • Bring your friends & family…the more energy we have at this, the better everyone will do. We know this is true from the In House Throwdown’s we’ve done…remember the energy for the 5 Round’s of Cindy tie-breaker we had last November with Robb, Pnutz, & Maiman…that’s what we’re looking for!
  • Sunday’s Yoga class starts on Sunday, March 21 @10:30am. All Levels CrossFit will be @11:30am.

Here’s a little motivation for you:

Now check out this video of 2009 CrossFit Games Champion Mikko Salo…

Watch more video of Best CrossFit Gyms on sicfit.com

There’s always more we can do. Mikko is tons fitter than he was when he won the CF Games in 2009. In 20 minutes, he completed over 11 rounds of 1x 450# Deadlift, 2 Muscle Ups, 3 Squat Cleans @255#, & 4 Handstand Push Ups. Incredible!
But sometimes videos like this seem more overwhelming than inspirational…and sometimes we hit walls in our CrossFit training…but one of the very best parts of being in a REAL Fitness Program, is that you have so many options to help you get over your hurdles. Spend a little more time focusing on lifting for a while, focusing on your gymnastics movements, or register for a 10k…each way is one of the pillars of CrossFit, and a little extra focus in one area for a bit will make your entire CrossFit game (which is your overall fitness) that much stronger, while also keeping your training fun & fresh.

Even though in college you have your major, you still take some classes that only somewhat help that area, and you even take some classes that seemingly have little to do with your major. But the conglomeration of classes and learning you do adds up to hopefully a very well rounded person. Think of your CrossFit training like this. If it has a real fitness focus, then that’s what you want to be a part of. There are quantitative and qualitative differences between front squatting and a leg extension, between sprinting and spinning, between handstands and a bootcamp. Focus on what’s real, there’s actually a lot to choose from and make this a true lifelong journey.

Thursday’s WOD’s

All Levels CrossFit

A. Snatch

3-3-3-3-3

B. 3 Rounds for time

6x Power Snatch (135/85#)

15x Pull Ups

24x Wall Balls (20/14#)

Level  1 CrossFit

Skill: Push Press

WOD: 5 Rounds for time

7x Push Press

9x Pull Ups

11x Wall Ball

  • 2 weeks until the Friday night excitement starts! CrossFit Games Open Sectionals WOD’s are going to be every Friday for 6 weeks, starting Friday, March 19, and going every Friday for 6 weeks. Mark your calendars! Parties & celebrations to follow, because, let’s face it, CrossFit is the great party starter!
  • Bring your friends & family…the more energy we have at this, the better everyone will do. We know this is true from the In House Throwdown’s we’ve done…remember the energy for the 5 Round’s of Cindy tie-breaker we had last November with Robb, Pnutz, & Maiman…that’s what we’re looking for!
  • Sunday’s Yoga class starts on Sunday, March 21 @10:30am. All Levels CrossFit will be @11:30am.

Now check out this video of 2009 CrossFit Games Champion Mikko Salo…

Watch more video of Best CrossFit Gyms on sicfit.com
There’s always more you can do. Mikko is tons fitter than he was when he won the CF Games in 2009. In 20 minutes, he completed over 11 rounds of 1x 450# Deadlift, 2 Muscle Ups, 3 Squat Cleans @255#, & 4 Handstand Push Ups. Incredible!
But sometimes videos like this seem more overwhelming than inspirational…and sometimes we hit walls in our CrossFit training…but one of the very best parts of being in a REAL Fitness Program, is that you have so many options to help you get over your hurdles. Spend a little more time focusing on lifting for a while, focusing on your gymnastics movements, or register for a 10k…each way is one of the pillars of CrossFit, and a little extra focus in one area for a bit will make your entire CrossFit game (which is your overall fitness) that much stronger, while also keeping your training fun & fresh.
Even though in college you have your major, you still take some classes that only somewhat help that area, and you even take some classes that seemingly have little to do with your major. But the conglomeration of classes and learning you do adds up to hopefully a very well rounded person. Think of your CrossFit training like this. If it has a real fitness focus, then that’s what you want to be a part of. There are quantitative and qualitative differences between front squatting and a leg extension, between sprinting and spinning, between handstands and a bootcamp. Focus on what’s real, there’s actually a lot to choose from and make this a true lifelong journey.

Thursday’s WOD’s

All Levels CrossFit

A. Snatch

3-3-3-3-3

B. 3 Rounds for time

6x Power Snatch (135/85#)

15x Pull Ups

24x Wall Balls (20/14#)

Level  1 CrossFit

Skill: Push Press

WOD: 5 Rounds for time

7x Push Press

9x Pull Ups

11x Wall Ball

  • The FINAL SECTIONAL WOD is here! Everyone has trained so hard and consistent. Carly, myself, and all the coaching staff are very proud of each and every Volt & Vixen. Let’s go out there and finish this thing off right…dressed like nerds!
  • New Level 1 classes start Monday, Wednesday, & Friday at 7am! Be there. Get up, get fit, and get on with your day!
  • Finally, don’t forget, Yoga class on Sunday at 10:30am, taught by our little spitfire, Kathy! No chanting or candles, but tons of effective stretching and mobility. Sounds like something you’re into? Check it out! Plus, it’s included in your membership.

Check out this video of Khalipa V. Spealer on a test run of WOD 11.6! Good mobility to start, and notice how little their feet move during their Thrusters. Good stuff!

And the official explanation of WOD 11.6! Check it out!

Thursday’s WOD:

All Classes:

A. Mobility

B. For time

1200 Meter Run

10x KB Swing

10x Push Up

10x Lateral Paralette Jumps

800 Meter Run

20x KB Swing

20x Push Up

20x Lateral Paralette Jump

400 Meter Run

30x KB Swing

30x Push Ups

30x LP Jumps

Post times and thoughts on the CF Sectional WOD’s to comments.


  • Games.CrossFit.com. Go there. Register yourself NOW! Then choose CFHV as your team! Our goal is to get 30 of you registered for this, and there’s no reason we can’t make that happen. Then..for the next 6 weeks on every Friday, whether you register or not, it’s the CF Games Open Sectionals and the ‘Fittest in Burbank’ Challenge. You’ll all be doing it regardless, so why not register?!?! Games.CrossFit.com.

Ok, Ok, Ok….long weekend…these last 4 days have been incredible. I’ll have to start off with a huge thank you to our incredible staff at CFHV. Even before I begin writing about anything….wait for it….Thank You!!!

We hosted, what turned out to be an enormous weightlifting meet at our box this Saturday. It was sort of a launch party for our world class weightlifting team, PHAT Elvis WLC, coached by USA Weightlifting Hall of Famer, Coach Takano.

We originally hosted the date because we were going to compete at another location, when that fell through we stepped up and said, “Yes, we are Ever Ready”. Ok, maybe it didn’t happen like that, but this is how I remember it.

We ended up with about 45 lifters, and what everyone is telling me over 200 spectators at any given time. And we thought getting 70 chairs might make it feel ’empty’.

Our PHAT Elvis Team did excellent, as always. Coach Takano has the incredible ability to not only help his athletes increase in their lifts, but increasing their ability to perform them as well as possible.

Even though I’m resting up for this Friday’s action, we’re already planning the next meet. Always something awesome happening at the High Voltage Box!!!

Thank you all, it’s really too many to name and not leave anyone out. Coach Takano and I are already planning the next one!

The PHAT Elvis & High Voltage Crew post meet!

Official, regulation size platform…

The calm before the storm…

Lindsey prepares before hitting her female competition top lift of 231# Clean & Jerk!

Triple Extension!!! Michael Nassif says “the shrug is to help me pull the bar up, not myself under…why else are my traps growing!”

Scott ‘got after it’ at the 1st PHAT Elvis High Voltage Open with a Clean & Jerk PR of 246.4#!!!

PHAT Elvis Member & Owner of CrossFit Pasadena, and good friend Johnny, set HUGE PR’s! Awesome!

It was so much fun, even I got in on the action…but, next time, I’m either hosting or lifting! Not both 🙂

 

Mondays’ WOD’s

All Levels CrossFit

A. Clean & Jerk

3-3-3-3-3

B. 5 Rounds for max reps, rotate to the next station after each set

30 seconds on, 30 seconds rest of:

-Power Clean (135/85#)

-Ring Dips

-Box Jumps (24/20″)

Level 1 CrossFit

5 Rounds for max reps

30 seconds on, 30 seconds off of:

-Med Ball Clean

-Burpees

-Box Jumps

 

 

  • Starting next Friday we’ll be hosting the CF Games Open Sectionals WODs for 6 weeks in a row. Full registration information from the CF Headquarters will be made available soon. If you’re interested in having your scores go to the worldwide CF Games Database (and of course you do) you’ll have to register.
  • But, we’re also going to be having our own competition along with the CF Games Sectionals for everyone! We’re calling it the ‘Fittest in Burbank Challenge’! Basically, come every Friday for 6 weeks, do the WOD with the rest of your training session, and after 6 weeks we’ll tally up the results. Seems like a good time!
  • No Barbell class this Saturday due to the 1st Annual PHAT Elvis High Voltage Weightlifting Open. If you want to come watch some people lift heavy stuff up with excellent form, the lifting starts at 1pm and admission is free. We’ll also be having a potluck with it, so bring some food!
  • Finally…HUGE PR’s on Monday’s 1RM Back Squat. We came close to having a few guys jumping into the 4 wheel club for squatting, but that’ll have to wait until next time. We love it when you all improve your squatting. Remember, technique, then consistency, then intensity…and…it works!


Just missed the epicness of Daniel’s 385# Back Squat…after doing the Level 1 class! Dang.

But I didn’t miss Grace rocking up a 165# lift! That’s over 1.5x her bodyweight!

Monday’s WOD’s

All Levels CrossFit

A. Back Squat

Find 1RM

B. 10 Minute AMRAP

10x KB Swings

10x Pull Ups

10x SDLHP

Level 1 CrossFit:

Skill: Sumo Deadlift High Pull

WOD: 15 Minute AMRAP

5x Pull Up

7x KB Swing

9x KB SDLHP