110627 – Monday

  • 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!

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

  • 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!

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

  • Friday Night, 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

 

  • 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!

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

  • Friday Night, 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

 

  • Gym-Wide WOD on 4th of July. 9:30am. There are no other classes scheduled, so if you want to celebrate and feel a ‘little’ less guilty, then be there! We’ll be doing the CFFB Hero WOD ‘Kalsu’: 100 Thrusters for time, with 5 burpees every minute, of course. Teams, individual, and upscale and downscale will all be happening (for those of you who 135# Thrusters is merely a warm up?)…if you’re awesome enough to take on this challenge, we’ll of course be awesome enough to help find the right variation for you.
  • Here’s a thought that I’ve been working on for a while, and I’d love your feedback to Comments:
  • Since we’ve started we’ve been posting the WOD’s the day after we do them to the website. A few reasons for this, it mainly started because when our gym was just brand new CrossFitters we didn’t want everyone to ‘cherry pick’ their WOD’s. But now that some of you have been here for well over 2 years, the new Volts & Vixens at our box follow your approach towards this and are eager to become the well rounded CrossFitters that so many of you have become. Posting WOD’s the night before (like the CrossFit.com mainsite does, and was done as Regionals), I believe will allow our entire Community to become MORE accountable, not less. Need to bring knee high deadlifting socks? Check. Want to start thinking about how to upscale your WOD? Check. Need to look up the weight you did last time on split jerk in your training book? Check.
  • The more I think about this, the more of a good idea it seems to me. Some people may miss the nervousness of walking in and making that semi-circle around the blackboard and getting yourself pumped up about your WOD. I don’t think this will change (and, if you don’t want, you don’t have to read the website until it’s over).  My goal is to have everyone coming in, prepared, and ready to rock. I want to continue to empower each and every Volt and Vixen to be more accountable in your training. I want you all to walk through our doors every day with not just good intentions of a hard WOD, but with purpose and specific goals, and on that very day you’re going to go head on with.
  • Like I said, post thoughts to comments.
  • A big THANK YOU to the probably 30 or 40 Volts & Vixens who came out Friday Night to celebrate our Team & Community being so awesome. I wish I had a good picture, but, I don’t.
  • Tomorrow’s Blog Post: Robb & Lisa’s Training for Regionals!
  • Finally, check out this link Chico made: www.gymbr.com/crossfit. He took all the scores from Regionals across the World and aggregated them into a spread sheet! So cool! Even cooler? The data shows that our of all Regions in the world, CFHV had the 45th best Team Score Overall. WOW! Check out all the individual men, women, & team scores on his site!

Maiman & Adel, 2 of our very first Volts & Vixens (#004 # 002 if I remember correctly). They’ve always been so much fun to have around, and now they help set that tone for new Volts & Vixens as well. And then those ‘new’ Volts & Vixens become part of the process and help out even newer Volts & Vixens keep our Community such a special one. And so it goes. We just wanted to say thanks for always being such great examples of our Community!

Monday’s WOD:

Post thoughts to comments about the WOD post coming before or after the training day is complete.