110317 – Thursday

  • 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

 

 

  • 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

 

 

  • The 1st Open Games WOD has been announced. This also means we have the 1st WOD for the Fittest in Burbank Challenge. We will be doing this at every class this Friday. There will be scaled workouts for everyone as we always do. But remember, if you’re wanting your scored to be official on the games.crossfit.com site, then you’ll need to do it As Rx’d.
  • Because we’re so excited about the upcoming Community Challenge, I’ll give anyone at our box who registers on the games.crossfit.com for our gym a Free Guest Pass for a friend, to use any time. Ok, so why haven’t you registered yet? 🙂
  • Schedule change is in effect for this Sunday! Our New Yoga class starts at 10:30am. It is a yoga class, but it is also geared for our Volts & Vixens, based on the workouts we do each week. What better way to continue to take care of yourself! Remember, this class in included in your membership at CrossFit High Voltage. The All Levels class is now at 11:30am.

Finally, we have a couple more winners to announce. I know this one is a little late…but we have the winners for our latest Nutritional Challenge Winners!

Debbie Serpas is our winner! Congrats Deb, we are all so proud of you & your hard work!

Deb says:

“I had spent a good number of years with stomach issues.  Pain, bloating etc.  In August I was diagnosed with SIBO.  People have a certain amount of bacteria in their stomach I had 4 times as much as a normal person had and I was miserable.  My doctor tried to treat it but I was still having issues.  I decided to reach out to the GI Motility department at Cedars Sinai in search of the best stomach doctor.  I was finally able to get an appointment with him but I had to wait 3 months.

I decided to do the Paleo Challenge.  For the first time in years I felt 100% (2nd week of challenge.)  On December 3rd I finally went to see the doctor and he asked how I was feeling.  I told him that while I was in my 3rd week of the challenge I have never felt better.  He asked what Paleo was and said he was interested in reading more about it.  He also said I was curing myself.

On Friday I went back for my final test to see if the SIBO had gone away.  I got my results this morning…completely gone!!!!!

Paleo has saved my life!  Thank you for all the help you and the paleo team have provided.”

Paul Gomez is our male winner did an amazing job as well with a record 26 pounds lost in 5 weeks!!! Great job Paul!

Runners up Crystal and Nick for trying something new and making it work in their busy life styles!

 

Tuesday’s WOD’s

All Levels:

Ax 3

400 Meter Sprint

2:1 Work: Rest

B. 7 rounds for time

10x Pull Ups

10x Wall Ball

Level 1 CrossFit:
Skill: Pull Ups

WOD: 7 Rounds for time

7x Pull Ups

8x Squat

9x Sit Ups

10x Push Ups

  • 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

 

 

  • The 1st Open Games WOD has been announced. This also means we have the 1st WOD for the Fittest in Burbank Challenge. We will be doing this at every class this Friday. There will be scaled workouts for everyone as we always do. But remember, if you’re wanting your scored to be official on the games.crossfit.com site, then you’ll need to do it As Rx’d.
  • Because we’re so excited about the upcoming Community Challenge, I’ll give anyone at our box who registers on the games.crossfit.com for our gym a Free Guest Pass for a friend, to use any time. Ok, so why haven’t you registered yet? 🙂
  • Schedule change is in effect for this Sunday! Our New Yoga class starts at 10:30am. It is a yoga class, but it is also geared for our Volts & Vixens, based on the workouts we do each week. What better way to continue to take care of yourself! Remember, this class in included in your membership at CrossFit High Voltage. The All Levels class is now at 11:30am.

Finally, we have a couple more winners to announce. I know this one is a little late…but we have the winners for our latest Nutritional Challenge Winners!

Debbie Serpas is our winner! Congrats Deb, we are all so proud of you & your hard work!

Deb says:

“I had spent a good number of years with stomach issues.  Pain, bloating etc.  In August I was diagnosed with SIBO.  People have a certain amount of bacteria in their stomach I had 4 times as much as a normal person had and I was miserable.  My doctor tried to treat it but I was still having issues.  I decided to reach out to the GI Motility department at Cedars Sinai in search of the best stomach doctor.  I was finally able to get an appointment with him but I had to wait 3 months.

I decided to do the Paleo Challenge.  For the first time in years I felt 100% (2nd week of challenge.)  On December 3rd I finally went to see the doctor and he asked how I was feeling.  I told him that while I was in my 3rd week of the challenge I have never felt better.  He asked what Paleo was and said he was interested in reading more about it.  He also said I was curing myself.

On Friday I went back for my final test to see if the SIBO had gone away.  I got my results this morning…completely gone!!!!!

Paleo has saved my life!  Thank you for all the help you and the paleo team have provided.”

Paul Gomez is our male winner did an amazing job as well with a record 26 pounds lost in 5 weeks!!! Great job Paul!

Runners up Crystal and Nick for trying something new and making it work in their busy life styles!

 

Tuesday’s WOD’s

All Levels:

Ax 3

400 Meter Sprint

2:1 Work: Rest

B. 7 rounds for time

10x Pull Ups

10x Wall Ball

Level 1 CrossFit:
Skill: Pull Ups

WOD: 7 Rounds for time

7x Pull Ups

8x Squat

9x Sit Ups

10x Push Ups

  • It’s almost here…the 2011 CrossFit Games Open Sectionals, and we’ll be doing the workouts every Friday for 6 weeks!
  • Ok, so you’ve obviously heard me write this before and we’ve been talking about it at the gym a bunch. But what’s the big deal? Why should everyone participate???
  • The big deal about this, is that CrossFit is a worldwide fitness program, a genuine worldwide fitness program. No one else can say that. By doing CrossFit, it makes us all part of this enormous worldwide Community, and just like our Community supports each other and helps each other, the same goes for CrossFitters everywhere. This event is probably going to be one of the biggest sporting events in the world ever…it’s already 2x as big as the Summer Olympics (only 10,500 athletes in the Summer Games). This is everyone’s chance to be a part of something big, that’s really cool, and really good for you. Enjoy!
  • Games.CrossFit.com. After you register, be sure and choose CFHV to as your gym so we can certify your scores!

 

Wednesday’s WOD’s

A. Snatch & Review of Ground to Overhead

B. 5 Rounds for time

30x Double Unders

10x Burpees

Finish with 400 meter sprint