110623 – Thursday

A big week/weekend for the ladies of High Voltage!

‘The Lisa’ is getting hitched! A big congrats to you and Eric from all of your High Voltage family!

Brooke will be competing at the Next Level Invitational in Irvine this Saturday! Yeah buddy! Let’s get after it girl!

And Desi celebrated a ‘benchmark’ birthday with us!

We got mad love for all our ladies!

  • Remember, discount no Yoga this Sunday at 10:30am. 11:30am class is on as usual.

This week’s Athlete of the Week Profile is our Steven Keifer, drugs rx aka, Mr 400, aka, Stevie Pepperoni. Even while juggling a new & growing family, & a couple new businesses, he still was able to be consistent in his training and qualify for the top 60 individual places and earn a spot at the CrossFit Games Regional competition. Even cooler, he’s decided instead to be a part of our Regional Affiliate Team and will compete with Nick the Robocop, Sarah, and Lindsey on June 17-19. Show a little CFHV love for Steven!

Steven with our newest Vixen, Sevilla.

Hometown: Aarau, Switzerland
Age: 32
Occupation: Epic Junction, Cutterfly
When did you start crossfitting at CFHV? March 09
Favorite W.O.D.: Fight Gone Bad
Least Favorite W.O.D.: Fight Gone Bad

Tell us about your fitness and or athletic background before crossfitting.

Aside from playing the regular sports like soccer, basketball, tennis etc. I also dabbled in some ballet, breakdancing and high diving growing up. However, my main sport was always Karate. I started karate @ 6 years old and was an international competitor for the Swiss National Team for many years.

How did you find about CrossFit? What was your first W.O.D. like?

Brian Koontz (WTF Brian) told me about Crossfit and my first WOD went something like this: some running, some kb swinging, some pull uping followed by some puking. Twas great!

What are your CrossFit goals?

I am trying to run like the fastest in the gym and lift like the strongest in the gym. I do have some specific goals like running a sub 5 mile or clean and jerking 300 kilopounds but I am not really working on those right now :-)…so I just come in, look at the WOD and latch on to whoever I think will push the limits that day and try to not fall off.

Who’s your favorite member to sweat with?

I love our Community and I couldn’t single anyone out. STEFAN.

Since joining CFHV, what can you do now that you never thought you would ever be able to do?
Oh man….everytime I do a lift or am midway through a wod that voice creeps in and tells me that I won’t be able to do it or finish in time……I love to try and prove it wrong. 

What kind of changes have you noticed in your life since joining the CFHV family?
I am in the best shape of my life. And I feel like for the first time in my life it is actually healthy. I feel balanced (or I am getting there) but in my karate days we specialized so much that my body was constantly broken and hurting (and I am not talking about muscle aches or soreness) 

Tell us about your experience with the community of CFHV.

I believe that the CFHV Community is a family. People do life together. I think that is what it is all about. It’s the members responsibility to tap into the riches that these true friendships have to offer, and even though it might be scary to some at first, I guarantee that it will be life changing, it has been for me. 

What is one of your favorite memories at CFHV?

I love how Tim and Carly embraced our kids from day one (from watching them so my wife and I could work out together to just playing with them in the parking lot)


What’s your best advice for someone starting at CFHV?

Don’t ueberthink it……sometimes the dieting, statistics, times etc can get overwhelming, and while they can be very important to a seasoned crossfitter, they are probably not how that crossfitter became seasoned. Just hit it hard and hit it often, and don’t be afraid to fail, it’s an essential part of growing.

Monday’s WOD:

All Levels

A1. Back Squat

5-5-3-3-3

A2. Handstand Push Ups

8-8-8-8-8

B. Strict Press

4-4-4-4

C. Double, Alternating Tabata, for max reps

-Bumper Plate Burpees

-Overhead Bumper Plate Sit ups

Level 1 CrossFit

Skill: Low Bar Back Squat

WOD: Double Alternating Tabata, 2x through, for max reps

-Bumper Plate Burpees

-Overhead Bumper Plate Sit Ups

-Burpees

-Sit Ups

This week’s Athlete of the Week Profile is our Steven Keifer, drugs rx aka, Mr 400, aka, Stevie Pepperoni. Even while juggling a new & growing family, & a couple new businesses, he still was able to be consistent in his training and qualify for the top 60 individual places and earn a spot at the CrossFit Games Regional competition. Even cooler, he’s decided instead to be a part of our Regional Affiliate Team and will compete with Nick the Robocop, Sarah, and Lindsey on June 17-19. Show a little CFHV love for Steven!

Steven with our newest Vixen, Sevilla.

Hometown: Aarau, Switzerland
Age: 32
Occupation: Epic Junction, Cutterfly
When did you start crossfitting at CFHV? March 09
Favorite W.O.D.: Fight Gone Bad
Least Favorite W.O.D.: Fight Gone Bad

Tell us about your fitness and or athletic background before crossfitting.

Aside from playing the regular sports like soccer, basketball, tennis etc. I also dabbled in some ballet, breakdancing and high diving growing up. However, my main sport was always Karate. I started karate @ 6 years old and was an international competitor for the Swiss National Team for many years.

How did you find about CrossFit? What was your first W.O.D. like?

Brian Koontz (WTF Brian) told me about Crossfit and my first WOD went something like this: some running, some kb swinging, some pull uping followed by some puking. Twas great!

What are your CrossFit goals?

I am trying to run like the fastest in the gym and lift like the strongest in the gym. I do have some specific goals like running a sub 5 mile or clean and jerking 300 kilopounds but I am not really working on those right now :-)…so I just come in, look at the WOD and latch on to whoever I think will push the limits that day and try to not fall off.

Who’s your favorite member to sweat with?

I love our Community and I couldn’t single anyone out. STEFAN.

Since joining CFHV, what can you do now that you never thought you would ever be able to do?
Oh man….everytime I do a lift or am midway through a wod that voice creeps in and tells me that I won’t be able to do it or finish in time……I love to try and prove it wrong. 

What kind of changes have you noticed in your life since joining the CFHV family?
I am in the best shape of my life. And I feel like for the first time in my life it is actually healthy. I feel balanced (or I am getting there) but in my karate days we specialized so much that my body was constantly broken and hurting (and I am not talking about muscle aches or soreness) 

Tell us about your experience with the community of CFHV.

I believe that the CFHV Community is a family. People do life together. I think that is what it is all about. It’s the members responsibility to tap into the riches that these true friendships have to offer, and even though it might be scary to some at first, I guarantee that it will be life changing, it has been for me. 

What is one of your favorite memories at CFHV?

I love how Tim and Carly embraced our kids from day one (from watching them so my wife and I could work out together to just playing with them in the parking lot)


What’s your best advice for someone starting at CFHV?

Don’t ueberthink it……sometimes the dieting, statistics, times etc can get overwhelming, and while they can be very important to a seasoned crossfitter, they are probably not how that crossfitter became seasoned. Just hit it hard and hit it often, and don’t be afraid to fail, it’s an essential part of growing.

Monday’s WOD:

All Levels

A1. Back Squat

5-5-3-3-3

A2. Handstand Push Ups

8-8-8-8-8

B. Strict Press

4-4-4-4

C. Double, Alternating Tabata, for max reps

-Bumper Plate Burpees

-Overhead Bumper Plate Sit ups

Level 1 CrossFit

Skill: Low Bar Back Squat

WOD: Double Alternating Tabata, 2x through, for max reps

-Bumper Plate Burpees

-Overhead Bumper Plate Sit Ups

-Burpees

-Sit Ups

  • Friday Night, look 8:30pm, Barney’s Beanery in Burbank, be a part of the “We’re #5” Celebration for our CrossFit High Voltage competitors and gym!
  • 4th of July WOD, a gym-wide WOD is on for 9:30am….on Monday, July 4! The WOD is ‘Kalsu’, a notoriously challenging CrossFit Football Hero WOD of 100 Thrusters for time…but, you must do  5 burpees at the beginning of every minute before you can do more Thrusters! To do this WOD Rx’d, the weights are 135/90#, so yes, there will be lots of scaling for everyone!




 

 

 

 

Steven & Sarah on the Thruster Ladder this Saturday at the CF SoCal Regionals. They were also part of the Team Chipper Event, where our team’s time of 16:03 was the 8th best score in the World (and the 4th best in Southern California)! WOW!!!

Steven & Sarah competed with the CFHV Team this past weekend. They each had very difficult jobs, they had to do the individual workouts of the team competition, where their scores would add up and create one team score. Even more difficult was that these workouts were the ‘heavy’ WOD’s, but they aren’t necessarily our heaviest lifters.

What impresses me most about Steven and Sarah competing in these WOD’s this past weekend is how far they’ve each had to come to do these events. Everyone knows that Steven has great speed and a huge engine for big work capacity, and that’s just so he can try to keep up with his wife, Charissa. Most people don’t know that going overhead was extremely painful for him for the longest time. His first Fran, after he’d been training, was around 10 minutes because he could only do the 95# thrusters 1 at a time. I don’t even think he could finish ‘Diane’ (the benchmark with handstand push ups).

Now, he was our ‘heavy overhead guy’.  This didn’t happen overnight. He’s been consistently training with us for 2.5 years now, and we’ve seen his Fight Gone Bad score go from 270 to 451, his Fran go from 10 minutes to 2:30, and now his thruster go from a painful (to do & to watch) 95# to where he had the confidence to represent our gym with this movement, and now has checked a huge weakness off his list.

As for Sarah, I remember when she started.  She told me she really wanted to get better at the Olympic lifts (snatch, clean & jerk). She had experience working out & working hard, but the compound movements of the Oly lifts are almost impossible to get good at on your own. And just like Steven, she has diligently trained and trained them to where her skill with the clean would allow her to go out and perform her very best. Sarah stayed extra after training working her clean, working the progressions of her lifts, working her front squat, press, & push press to get the movements just right. And on Saturday, her lifts looked beautiful!

We’re all so proud of how hard you both trained for these events and represented our Community! For more of the great stories of the weekend, come on out to Barney’s this Friday night!

Wednesday’s WOD:

All Levels

A. Team Row Competition

B. Do this WOD 2x. Rest 3 minutes after the first one, then try to beat your time.

10x 2 for 1 wall ball

20x Ring Dips

30x Burpees

40x KB Swings

50x Squats

Level 1:

Skill: Wall Ball

WOD: 2x through. Rest 3 minutes after the first round, for total time.

10x Wall Ball

20x Lateral KB Jumps

30 Burpees

40x KB Swings

50x Squats