110621 – Tuesday

This weekend, our gym, CrossFit High Voltage, competed at the Reebok CrossFit Games SoCal Regionals. The event was made up of the top 60 men, top 60 women, and top 30 CrossFit gyms from San Luis Obispo to San Diego/the border.

We came in, hoping to ‘do well and hold our own.’ We did that and more…we fought hard and ended up in 5th place for all of Southern California. Can I get a Yeah Buddy?

We came to the competition ranked 28th out of 30, and for our Team representing CFHV: Lindsay, Lisa, Sarah, Nick, Robb, & Steven, this was their first actual CrossFit competition outside of our box for any of them. They trained so hard, and so consistently for the previous 6 weeks and we were all so excited just to watch them go out and finally perform!

And perform they did!

Our team blew away everyone’s expectations, and finished tied for 5th place with our friends from DogTown CrossFit. We were just 5 points away from qualifying to the CrossFit Games! That part is still hard for us to wrap our heads around. It was just a great weekend.

There are way too many stories to share, people to thank for coming out and getting sunburned and losing your voice, and inspiring moments to share for today. I’m pretty beat up and I wasn’t the one (or 6) out there competing.

But I will share this one story for today, maybe I’ll share a different one each day this week about a different member of our team, because they laid it on the line for our entire gym. Everyone knows and loves Nick, aka Nick the Cop, aka Nick Sr, aka RoboCop. We were in the 250rep wod: 250 total Chest to Bar Pull Ups, 250 KB Swings, 250 Double Unders, 250 Overhead Squats. Nick ripped his hands about 15 pull ups in. And I don’t mean he tore some skin. We could see blood coming off the side of his hands as he did pull ups from the stands. But Nick is the best at pull ups on the team, so what did he do? He kept getting back up on that bar, and repping out sets of 10 until he couldn’t grip it. I’ll never forget Robb looking over at me, making the ‘he’s crazy’ motion with his hands. And he kept going back to the bar like a warrior. We think he did at least 125 of the 250 pull ups, and some people think he did about 150. He then had to do KB swings, about 150 double unders, and overhead squats.

Even when it hurts, Nick knows CrossFit is still ‘fun’

And then he had to come back Sunday and do Muscle Ups.

Our Team’s performance is a big reflection of the Community aspect of our gym. We came in 28th, but we stuck together and as a team we were right near the top. We couldn’t be more proud of Lindsay, Lisa, Sarah, Nick, Robb, Steven, and every member at High Voltage! Thank you for helping make special times like these continue to happen.

This weekend, our gym, CrossFit High Voltage, competed at the Reebok CrossFit Games SoCal Regionals. The event was made up of the top 60 men, top 60 women, and top 30 CrossFit gyms from San Luis Obispo to San Diego/the border.

We came in, hoping to ‘do well and hold our own.’ We did that and more…we fought hard and ended up in 5th place for all of Southern California. Can I get a Yeah Buddy?

We came to the competition ranked 28th out of 30, and for our Team representing CFHV: Lindsay, Lisa, Sarah, Nick, Robb, & Steven, this was their first actual CrossFit competition outside of our box for any of them. They trained so hard, and so consistently for the previous 6 weeks and we were all so excited just to watch them go out and finally perform!

And perform they did!

Our team blew away everyone’s expectations, and finished tied for 5th place with our friends from DogTown CrossFit. We were just 5 points away from qualifying to the CrossFit Games! That part is still hard for us to wrap our heads around. It was just a great weekend.

There are way too many stories to share, people to thank for coming out and getting sunburned and losing your voice, and inspiring moments to share for today. I’m pretty beat up and I wasn’t the one (or 6) out there competing.

But I will share this one story for today, maybe I’ll share a different one each day this week about a different member of our team, because they laid it on the line for our entire gym. Everyone knows and loves Nick, aka Nick the Cop, aka Nick Sr, aka RoboCop. We were in the 250rep wod: 250 total Chest to Bar Pull Ups, 250 KB Swings, 250 Double Unders, 250 Overhead Squats. Nick ripped his hands about 15 pull ups in. And I don’t mean he tore some skin. We could see blood coming off the side of his hands as he did pull ups from the stands. But Nick is the best at pull ups on the team, so what did he do? He kept getting back up on that bar, and repping out sets of 10 until he couldn’t grip it. I’ll never forget Robb looking over at me, making the ‘he’s crazy’ motion with his hands. And he kept going back to the bar like a warrior. We think he did at least 125 of the 250 pull ups, and some people think he did about 150. He then had to do KB swings, about 150 double unders, and overhead squats.

Even when it hurts, Nick knows CrossFit is still ‘fun’

And then he had to come back Sunday and do Muscle Ups.

Our Team’s performance is a big reflection of the Community aspect of our gym. We came in 28th, but we stuck together and as a team we were right near the top. We couldn’t be more proud of Lindsay, Lisa, Sarah, Nick, Robb, Steven, and every member at High Voltage! Thank you for helping make special times like these continue to happen.

  • Celebration Party for our Team & our Gym, this Friday night, 8:30pm at Barney’s in downtown Burbank. Friends & family are welcome!

Lindsay, on the rower, dark blue shirt, 3rd from the right, was the final leg of our Heat 1, WOD 1 win!

So many good things to say about this past weekend, and if you want to hear all the really good stories that we can post on the net, be sure to be at Barney’s this Friday night…but in the meantime, I’ll share a little story about our Vixen, Lindsay.

Lindsay is a really good athlete, she runs a few miles to the gym before and after her workout every day, and always tries to follow our coaching advice as closely as possible. But, in the Open workouts, she struggled on double unders and chest to bar pull ups, keeping her out of the individual womens’ competition last weekend. Lucky for us, she was on our team…Even luckier for us she really does listen to our advice, so when we set up some additional targeted training to attack these weaknesses, she attacked it with her full effort.

I knew she’d be in the 250 rep team WOD pretty much from when they announced it, even though her chest to bar pull ups and double unders were In That Workout! So, after going over more technique and form issues, our next step was to set some quantifiable goals. She had to be able to do 3 sets in a row of 50 unbroken double unders, and 3 sets of 10 chest to bar pull ups. Not outrageous goals, but when those goals are your weaknesses they can seem huge.

And it payed off for her in spades! Lindsay KILLED IT this weekend. I told the story yesterday about Nick ripping his hands on the pull up wod, so the other 3 athletes in that event had to step up. Every time I’d see Nick have to drop off to wipe the blood from his hands I’d see Lindsay immediately jump up there to throw a quick set in. Every rep matters, and every teammate’s performance matters.

Then it came time for double unders…and she hit her target goal of 50 Unbroken double unders on the rope, just like we planned!

And if that wasn’t enough she stepped up to overhead squats, which she usually does pretty well at, and hit sets of 15-20 reps almost every time she grabbed the bar…that late into a long workout her reps were fast and accurate. We were the last off the pull up bar of any team, but ended up 6th out of 30 teams in that WOD.

So what can we all take away from this? Lindsay not only had goals, but she had a definite deadline for her goals. She didn’t want to ‘just someday’ get double unders. She had to consistently be able to do 50 unbroken by Saturday, June 18. And she did.

We all have goals, but do we have a date with those goals. And what happens if that date comes and we haven’t conquered weakness yet?

Great job Lindsay, we’re all so proud of you!

And now a little something from Chico!

We Love CrossFit High Voltage from cuzic4n on Vimeo.

Monday’s WOD:

All Levels CrossFit

A. Back Squat

5-5-5-5-5

B. Press

5-5-5

C. 10 Min AMRAP

5x Burpees

50 meter sprint

Level 1 CrossFit

Skill: Front Squat

5-5-5-5-5

WOD: 10 Min AMRAP

5x Burpees

50 Meter Sprint