110630 – Thursday

  • 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, more about but because this WOD is ‘Kalsu’: 100 Thrusters for time, ask 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

  • 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, more about but because this WOD is ‘Kalsu’: 100 Thrusters for time, ask 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

  • 4th of July WOD! This Monday…4th of July! Be there at 9:30am for ‘Kalsu’. It’s our only session of the day, page so be ready to get after it!!!
  • Regular schedule Saturday & Sunday. Make sure you hit up the Yoga class this Sunday at 10:30 and take care of your body.
  • We’re almost out of our Omega-3 Fish Oils & Post-WOD Proteins. Fortified Protein is all sold out. Come get yours quickly before the big weekend comes. The next order won’t be here for 10 days.
  • Let’s try this ‘post the WOD’ thing before it takes place for today…enjoy!

 

 

 

 

 

 

 

Finally, viagra 40mg on a different note, we want to wish an Original Volt, Daniel, aka DT, safe travels to San Francisco. He’s been with us for 2 years, has made every class he’s been in enjoyable (and usually hilarious at some point), and has gone from over 200# to down to 170#, and gotten his strict press up to 200#. DT, we’re gonna miss you buddy, some box up north is very lucky!

Thursday’s WOD:

All Classes:

“The Filthy Fifty”

50 Reps of each movement (scale to 40/30/20)

Box Jumps (24/20″)

Jumping Pull Ups

KB Swings (35/26#)

Walking Lunged

Knees to Elbow

Push Press (45/33#)

Back Extension

Wall Ball (20/14)

Burpees

Double Unders

Post times and