110628 – Tuesday

  • 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.

 

  • 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.

 

  • Happy 28th Birthday to my sister Becky! We love you so much!
  • 4th of July WOD: This…4th of July. 9:30am. All Volts & Vixens welcome, but because this WOD is ‘Kalsu’: 100 Thrusters for time, with 5 burpees every minute, on the minute, it will be for Volts & Vixen’s only.
  • Feeling beat up after “Chelsea”? Well, you probably are….so remember to stay on your recovery! Ice and Omega-3 Fish Oils will help you stay on track. Want the very best fish oil (and who doesn’t), pick up some Stronger Faster Healthier Omega-3 Fish Oil at the box. And while you’re in the mood to take care of your body, get your Post-WOD Protein and step up your Game!

 

 

 

 

 

 

 

Robb & Lisa rowing on WOD 1 at the Regionals.

So Regionals are all wrapped up. We want to send out a big CFHV Thank You to everyone who came out to celebrate with us last Friday night at Barneys! It was so good to see so many new Volts & Vixens hanging out with some that have been here for a couple years now! Very cool.

One last set of shout outs: Robb and Lisa both turned in inspirational performances at the Regionals. Even though they (and all of us) are on the same team, they each had different jobs to do, and they made each and every one of us proud!

If you know Robb, you know he can bust out some handstand push ups. If you also know Robb, you know that double unders and overhead squats aren’t his thing…wait…weren’t his thing. Every week Robb and I would go over his additional training he needed to perform at his world-class best, and every week Robb would show up and not leave until it was done. He began to turn his weaknesses into strengths. He took fish oil in Big Gulp containers (ok, not that much, but it was every 3 days he was restocking!), and took his training about as serious as could be.

And his preparation showed big time! Not only did Robb leave the announcer tongue-tied while he was trying to count his reps, “22…25, wait 27…28”, but he also did a great job of hitting 50 unbroken double unders and then repping out overhead squats in sets of 15 or more. It was incredible to see, and all of us that were there were blown away!

Lisa had a different battle this weekend. She performed excellent on the first 2 days of competition, and she just recently got her first bar muscle up the week before the Regionals. So, naturally, we put her on the most technically difficult ‘Amanda’ WOD. A female Hero WOD, names after CrossFit Games competitor Amanda Miller. In her honor, this WOD is squat snatches and muscle ups. Unfortunately, Lisa didn’t have a ring muscle up yet. But, for nearly 20 minutes, using Nick as a stepping stool, and tried to get up on top of those rings.

 

 

 

 

 

 

 

 

 

 

 

 

Some times she came soooo close. Other times not so much. But she kept trying. And she kept trying, probably over 50 times total. As much as I wanted to see her get one, it was really cool to see how much heart she put in that WOD. And I have a feeling now that she’s going to get that muscle up really, really soon!

Volts & Vixens ready to get rowdy!

Monday’s WOD

“Chelsea”

30 minutes, every minute, on the minute, perform 1 round of:

5 pull ups

10 push ups

15 squats

Scale down to 4/8/12, 3/6/9, etc, or scale up: +1, +2

Level 1 CrossFit

Skill: Kipping Pull Ups

WOD: 20 Minutes of “Chelsea”

Every minute, on the minute, perform

3 pull ups

6 push ups

9 squats