110805 – Friday

  • The CrossFit Games were INCREDIBLE! It was great to see so many Volts and Vixens at the event, and for all of us to get a chance to see CrossFit done at it’s very highest level. If you missed it, you missed out on the official launch of a 21st Century Sport…or as Reebok called it, ‘CrossFit is the sport of the 21st Century’. It is our sport, and it is CrossFit! If you want to see how big this last weekend was, start asking people if they know what CrossFit is…compare that to how many people gave you crazy looks last week.
  • This event was also the largest convergence, as CFHV Volt Armandi called it ‘of attractive people ever’.Β  I think he was right on the mark!

Don’t forget that this week is our Fitness Testing & Assessment Week! Monday’s test will be your 1RM Front Squat and max set of pull ups. We normally don’t do ‘tests’ every day, but with proper training, advanced program design for beginners, intermediate, and advanced athletes, we know you’re all going to step up to yet another challenge.

We’re excited to see everyone’s results! Come in ready to work!!!

  • We’re all pretty exhausted from an incredible weekend, so I’ll do a more thorough write up later this week…but in the meantime, here are some photos from the weekend with a little caption to tide many of you over.

We got to watch Rob Orlando teach a ginormous tire flip (‘you gotta knee it when it’s heavy’!)

Carly & Nick Jr got to go Stand Up Paddle Boarding (SUP)! How huge of an event has a SUP spot?!?! And in the spirit of regularly learn & play new sports, is anyone interested in learning this at our upcoming beach day? πŸ˜‰

And I ran into one of the people who got me started in CrossFit, my close friend and co-owner of CrossFit Threshold in Miami, Elisha! We lived and trained together at the US Olympic Training Center in Colorado Springs for 2 years, traveled the world trying to kick foreigners in the face (for sport!), and we both got a bronze medal at the World Championships on the same day in 2003 in Germany! Hadn’t seen her since 2005, and we both couldn’t believe that we’re in better shape now because of CrossFit. Good times!

Finally, I got a really cool photo sent to me from my Mom, who is in Russia right now coaching the US National Taekwondo ‘technical’ team. And since she’s in Russia, she’s doing ‘Russian Swings’…what else do you do there? My mom’s been CrossFitting for about 3 years now, is in incredible shape, and couldn’t wait to get a WOD in on foreign soil.

When I asked her what type of equipment they have in Russia she sent me this:

Look kinda familiar? All around the world people are starting to figure out that there is 1 predominant way to get people FIT!

Monday’s Testing:

A. In 10 Minutes, find a 1 Rep Max Front Squat

Rest exactly 2 minutes

Perform Max Rep Pull Ups

 

  • The CrossFit Games were INCREDIBLE! It was great to see so many Volts and Vixens at the event, and for all of us to get a chance to see CrossFit done at it’s very highest level. If you missed it, you missed out on the official launch of a 21st Century Sport…or as Reebok called it, ‘CrossFit is the sport of the 21st Century’. It is our sport, and it is CrossFit! If you want to see how big this last weekend was, start asking people if they know what CrossFit is…compare that to how many people gave you crazy looks last week.
  • This event was also the largest convergence, as CFHV Volt Armandi called it ‘of attractive people ever’.Β  I think he was right on the mark!

Don’t forget that this week is our Fitness Testing & Assessment Week! Monday’s test will be your 1RM Front Squat and max set of pull ups. We normally don’t do ‘tests’ every day, but with proper training, advanced program design for beginners, intermediate, and advanced athletes, we know you’re all going to step up to yet another challenge.

We’re excited to see everyone’s results! Come in ready to work!!!

  • We’re all pretty exhausted from an incredible weekend, so I’ll do a more thorough write up later this week…but in the meantime, here are some photos from the weekend with a little caption to tide many of you over.

We got to watch Rob Orlando teach a ginormous tire flip (‘you gotta knee it when it’s heavy’!)

Carly & Nick Jr got to go Stand Up Paddle Boarding (SUP)! How huge of an event has a SUP spot?!?! And in the spirit of regularly learn & play new sports, is anyone interested in learning this at our upcoming beach day? πŸ˜‰

And I ran into one of the people who got me started in CrossFit, my close friend and co-owner of CrossFit Threshold in Miami, Elisha! We lived and trained together at the US Olympic Training Center in Colorado Springs for 2 years, traveled the world trying to kick foreigners in the face (for sport!), and we both got a bronze medal at the World Championships on the same day in 2003 in Germany! Hadn’t seen her since 2005, and we both couldn’t believe that we’re in better shape now because of CrossFit. Good times!

Finally, I got a really cool photo sent to me from my Mom, who is in Russia right now coaching the US National Taekwondo ‘technical’ team. And since she’s in Russia, she’s doing ‘Russian Swings’…what else do you do there? My mom’s been CrossFitting for about 3 years now, is in incredible shape, and couldn’t wait to get a WOD in on foreign soil.

When I asked her what type of equipment they have in Russia she sent me this:

Look kinda familiar? All around the world people are starting to figure out that there is 1 predominant way to get people FIT!

Monday’s Testing:

A. In 10 Minutes, find a 1 Rep Max Front Squat

Rest exactly 2 minutes

Perform Max Rep Pull Ups

 

  • 1st day of Testing Week was a huge success! So many PR and huge break throughs, our entire Coaching staff is proud of each and every Volt & Vixen to came out today to challenge themselves. Tomorrow is a new day, so bring your PR pants and let’s get after it!
  • Too many big PR’s to name everyone, but the top scores were 415# Front Squat for Coach Josh (aka Bolt), & 405# for Stefan (aka Cheetah…but you have to scream it when you say it) and on the ladies side 200# for Sarah and 195# for Felicia! On the pull ups side it was 34 for Charissa and 32 for Deb leading the ladies, and the guys were 60 pull ups for Steven & 60 for Coach Tim.
  • Are you ready to PR today? Bring your goulashes cuz we’re going rowing!

I think she was right…

Tuesday’s WOD:

NLI WOD #2

A. Max Reps Handstand Push Ups (sub regular push ups)

B. 1000 meter row for time

C. Finisher: Coaches choice πŸ˜‰

  • The CrossFit Games were INCREDIBLE! It was great to see so many Volts and Vixens at the event, and for all of us to get a chance to see CrossFit done at it’s very highest level. If you missed it, you missed out on the official launch of a 21st Century Sport…or as Reebok called it, ‘CrossFit is the sport of the 21st Century’. It is our sport, and it is CrossFit! If you want to see how big this last weekend was, start asking people if they know what CrossFit is…compare that to how many people gave you crazy looks last week.
  • This event was also the largest convergence, as CFHV Volt Armandi called it ‘of attractive people ever’.Β  I think he was right on the mark!

Don’t forget that this week is our Fitness Testing & Assessment Week! Monday’s test will be your 1RM Front Squat and max set of pull ups. We normally don’t do ‘tests’ every day, but with proper training, advanced program design for beginners, intermediate, and advanced athletes, we know you’re all going to step up to yet another challenge.

We’re excited to see everyone’s results! Come in ready to work!!!

  • We’re all pretty exhausted from an incredible weekend, so I’ll do a more thorough write up later this week…but in the meantime, here are some photos from the weekend with a little caption to tide many of you over.

We got to watch Rob Orlando teach a ginormous tire flip (‘you gotta knee it when it’s heavy’!)

Carly & Nick Jr got to go Stand Up Paddle Boarding (SUP)! How huge of an event has a SUP spot?!?! And in the spirit of regularly learn & play new sports, is anyone interested in learning this at our upcoming beach day? πŸ˜‰

And I ran into one of the people who got me started in CrossFit, my close friend and co-owner of CrossFit Threshold in Miami, Elisha! We lived and trained together at the US Olympic Training Center in Colorado Springs for 2 years, traveled the world trying to kick foreigners in the face (for sport!), and we both got a bronze medal at the World Championships on the same day in 2003 in Germany! Hadn’t seen her since 2005, and we both couldn’t believe that we’re in better shape now because of CrossFit. Good times!

Finally, I got a really cool photo sent to me from my Mom, who is in Russia right now coaching the US National Taekwondo ‘technical’ team. And since she’s in Russia, she’s doing ‘Russian Swings’…what else do you do there? My mom’s been CrossFitting for about 3 years now, is in incredible shape, and couldn’t wait to get a WOD in on foreign soil.

When I asked her what type of equipment they have in Russia she sent me this:

Look kinda familiar? All around the world people are starting to figure out that there is 1 predominant way to get people FIT!

Monday’s Testing:

A. In 10 Minutes, find a 1 Rep Max Front Squat

Rest exactly 2 minutes

Perform Max Rep Pull Ups

 

  • 1st day of Testing Week was a huge success! So many PR and huge break throughs, our entire Coaching staff is proud of each and every Volt & Vixen to came out today to challenge themselves. Tomorrow is a new day, so bring your PR pants and let’s get after it!
  • Too many big PR’s to name everyone, but the top scores were 415# Front Squat for Coach Josh (aka Bolt), & 405# for Stefan (aka Cheetah…but you have to scream it when you say it) and on the ladies side 200# for Sarah and 195# for Felicia! On the pull ups side it was 34 for Charissa and 32 for Deb leading the ladies, and the guys were 60 pull ups for Steven & 60 for Coach Tim.
  • Are you ready to PR today? Bring your goulashes cuz we’re going rowing!

I think she was right…

Tuesday’s WOD:

NLI WOD #2

A. Max Reps Handstand Push Ups (sub regular push ups)

B. 1000 meter row for time

C. Finisher: Coaches choice πŸ˜‰
Remember when you first did your “Baseline” Assessment WOD? Remember how you couldn’t believe how someone could do ‘that big list’ of movements. You couldn’t believe how there were women who could do 10 pull ups and push ups off their toes? We start every one of you with this WOD on your Intro session, so today will be a great day to look back at how far you’ve come. Most of you laughed when I said that this would eventually become equivalent to a’ warm up’, and today it is.

We’ll be doing Baseline today because this seemingly ‘simple’ WOD is also another important assessment for our Coaches in your training. The more information we have about your performances, the better we can help continue to write excellent programming and coaching for you.

My favorite Baseline memory was from our first ‘In House Throwdown’. I wanted the first WOD to be one that everyone could do, but I also wanted to make it challenging. So…we did Baseline Down & Back…finishing with rowing, and of course Chest to Bar Pull Ups. I still remember laying there on the ground looking at Steven & Coach Tyler, both also on the floor, and we couldn’t believe what had just gone down!

Do you remember your first ‘Baseline’? What was your first ‘Baseline’ experience like? Tell us about it in comments!

PS, the gym record is 3:29. Let’s break this.

 

 

 

 

There is no truth the rumor that Iceland Annie & Rich Froning DNF’d ‘Baseline’.

Thursday’s WOD

A. Speed & Agility Work

B. “Baseline”

500 Meter Row

40x Squats

30x Sit ups

20x Push Ups

10x Pull Ups

B. Hollow Rock work

Double Tabata Hollow Rock!

 

  • The CrossFit Games were INCREDIBLE! It was great to see so many Volts and Vixens at the event, and for all of us to get a chance to see CrossFit done at it’s very highest level. If you missed it, you missed out on the official launch of a 21st Century Sport…or as Reebok called it, ‘CrossFit is the sport of the 21st Century’. It is our sport, and it is CrossFit! If you want to see how big this last weekend was, start asking people if they know what CrossFit is…compare that to how many people gave you crazy looks last week.
  • This event was also the largest convergence, as CFHV Volt Armandi called it ‘of attractive people ever’.Β  I think he was right on the mark!

Don’t forget that this week is our Fitness Testing & Assessment Week! Monday’s test will be your 1RM Front Squat and max set of pull ups. We normally don’t do ‘tests’ every day, but with proper training, advanced program design for beginners, intermediate, and advanced athletes, we know you’re all going to step up to yet another challenge.

We’re excited to see everyone’s results! Come in ready to work!!!

  • We’re all pretty exhausted from an incredible weekend, so I’ll do a more thorough write up later this week…but in the meantime, here are some photos from the weekend with a little caption to tide many of you over.

We got to watch Rob Orlando teach a ginormous tire flip (‘you gotta knee it when it’s heavy’!)

Carly & Nick Jr got to go Stand Up Paddle Boarding (SUP)! How huge of an event has a SUP spot?!?! And in the spirit of regularly learn & play new sports, is anyone interested in learning this at our upcoming beach day? πŸ˜‰

And I ran into one of the people who got me started in CrossFit, my close friend and co-owner of CrossFit Threshold in Miami, Elisha! We lived and trained together at the US Olympic Training Center in Colorado Springs for 2 years, traveled the world trying to kick foreigners in the face (for sport!), and we both got a bronze medal at the World Championships on the same day in 2003 in Germany! Hadn’t seen her since 2005, and we both couldn’t believe that we’re in better shape now because of CrossFit. Good times!

Finally, I got a really cool photo sent to me from my Mom, who is in Russia right now coaching the US National Taekwondo ‘technical’ team. And since she’s in Russia, she’s doing ‘Russian Swings’…what else do you do there? My mom’s been CrossFitting for about 3 years now, is in incredible shape, and couldn’t wait to get a WOD in on foreign soil.

When I asked her what type of equipment they have in Russia she sent me this:

Look kinda familiar? All around the world people are starting to figure out that there is 1 predominant way to get people FIT!

Monday’s Testing:

A. In 10 Minutes, find a 1 Rep Max Front Squat

Rest exactly 2 minutes

Perform Max Rep Pull Ups

 

  • 1st day of Testing Week was a huge success! So many PR and huge break throughs, our entire Coaching staff is proud of each and every Volt & Vixen to came out today to challenge themselves. Tomorrow is a new day, so bring your PR pants and let’s get after it!
  • Too many big PR’s to name everyone, but the top scores were 415# Front Squat for Coach Josh (aka Bolt), & 405# for Stefan (aka Cheetah…but you have to scream it when you say it) and on the ladies side 200# for Sarah and 195# for Felicia! On the pull ups side it was 34 for Charissa and 32 for Deb leading the ladies, and the guys were 60 pull ups for Steven & 60 for Coach Tim.
  • Are you ready to PR today? Bring your goulashes cuz we’re going rowing!

I think she was right…

Tuesday’s WOD:

NLI WOD #2

A. Max Reps Handstand Push Ups (sub regular push ups)

B. 1000 meter row for time

C. Finisher: Coaches choice πŸ˜‰
Remember when you first did your “Baseline” Assessment WOD? Remember how you couldn’t believe how someone could do ‘that big list’ of movements. You couldn’t believe how there were women who could do 10 pull ups and push ups off their toes? We start every one of you with this WOD on your Intro session, so today will be a great day to look back at how far you’ve come. Most of you laughed when I said that this would eventually become equivalent to a’ warm up’, and today it is.

We’ll be doing Baseline today because this seemingly ‘simple’ WOD is also another important assessment for our Coaches in your training. The more information we have about your performances, the better we can help continue to write excellent programming and coaching for you.

My favorite Baseline memory was from our first ‘In House Throwdown’. I wanted the first WOD to be one that everyone could do, but I also wanted to make it challenging. So…we did Baseline Down & Back…finishing with rowing, and of course Chest to Bar Pull Ups. I still remember laying there on the ground looking at Steven & Coach Tyler, both also on the floor, and we couldn’t believe what had just gone down!

Do you remember your first ‘Baseline’? What was your first ‘Baseline’ experience like? Tell us about it in comments!

PS, the gym record is 3:29. Let’s break this.

 

 

 

 

There is no truth the rumor that Iceland Annie & Rich Froning DNF’d ‘Baseline’.

Thursday’s WOD

A. Speed & Agility Work

B. “Baseline”

500 Meter Row

40x Squats

30x Sit ups

20x Push Ups

10x Pull Ups

B. Hollow Rock work

Double Tabata Hollow Rock!

 
 

 

-Monday’s WOD’s:

All Levels:Β 

A1. Squat: 5×3

A2. Ring Push Ups (soft fail -2, sub to regular push ups, knee push ups…)

B. For time.

400 meter run, rest 1 min

400 meter run, rest 2 min

400 meter run, rest 3 min

400 meter run

C. 40 Toes to Bar for time

Level 1 CrossFit:

A. Back Squat, sets of 5, going up in weight

B. 20 min AMRAP

400 Meter Run

10x Toes to Bar

10x Push Ups

10x Squats

  • The CrossFit Games were INCREDIBLE! It was great to see so many Volts and Vixens at the event, and for all of us to get a chance to see CrossFit done at it’s very highest level. If you missed it, you missed out on the official launch of a 21st Century Sport…or as Reebok called it, ‘CrossFit is the sport of the 21st Century’. It is our sport, and it is CrossFit! If you want to see how big this last weekend was, start asking people if they know what CrossFit is…compare that to how many people gave you crazy looks last week.
  • This event was also the largest convergence, as CFHV Volt Armandi called it ‘of attractive people ever’.Β  I think he was right on the mark!

Don’t forget that this week is our Fitness Testing & Assessment Week! Monday’s test will be your 1RM Front Squat and max set of pull ups. We normally don’t do ‘tests’ every day, but with proper training, advanced program design for beginners, intermediate, and advanced athletes, we know you’re all going to step up to yet another challenge.

We’re excited to see everyone’s results! Come in ready to work!!!

  • We’re all pretty exhausted from an incredible weekend, so I’ll do a more thorough write up later this week…but in the meantime, here are some photos from the weekend with a little caption to tide many of you over.

We got to watch Rob Orlando teach a ginormous tire flip (‘you gotta knee it when it’s heavy’!)

Carly & Nick Jr got to go Stand Up Paddle Boarding (SUP)! How huge of an event has a SUP spot?!?! And in the spirit of regularly learn & play new sports, is anyone interested in learning this at our upcoming beach day? πŸ˜‰

And I ran into one of the people who got me started in CrossFit, my close friend and co-owner of CrossFit Threshold in Miami, Elisha! We lived and trained together at the US Olympic Training Center in Colorado Springs for 2 years, traveled the world trying to kick foreigners in the face (for sport!), and we both got a bronze medal at the World Championships on the same day in 2003 in Germany! Hadn’t seen her since 2005, and we both couldn’t believe that we’re in better shape now because of CrossFit. Good times!

Finally, I got a really cool photo sent to me from my Mom, who is in Russia right now coaching the US National Taekwondo ‘technical’ team. And since she’s in Russia, she’s doing ‘Russian Swings’…what else do you do there? My mom’s been CrossFitting for about 3 years now, is in incredible shape, and couldn’t wait to get a WOD in on foreign soil.

When I asked her what type of equipment they have in Russia she sent me this:

Look kinda familiar? All around the world people are starting to figure out that there is 1 predominant way to get people FIT!

Monday’s Testing:

A. In 10 Minutes, find a 1 Rep Max Front Squat

Rest exactly 2 minutes

Perform Max Rep Pull Ups

 

  • 1st day of Testing Week was a huge success! So many PR and huge break throughs, our entire Coaching staff is proud of each and every Volt & Vixen to came out today to challenge themselves. Tomorrow is a new day, so bring your PR pants and let’s get after it!
  • Too many big PR’s to name everyone, but the top scores were 415# Front Squat for Coach Josh (aka Bolt), & 405# for Stefan (aka Cheetah…but you have to scream it when you say it) and on the ladies side 200# for Sarah and 195# for Felicia! On the pull ups side it was 34 for Charissa and 32 for Deb leading the ladies, and the guys were 60 pull ups for Steven & 60 for Coach Tim.
  • Are you ready to PR today? Bring your goulashes cuz we’re going rowing!

I think she was right…

Tuesday’s WOD:

NLI WOD #2

A. Max Reps Handstand Push Ups (sub regular push ups)

B. 1000 meter row for time

C. Finisher: Coaches choice πŸ˜‰
Remember when you first did your “Baseline” Assessment WOD? Remember how you couldn’t believe how someone could do ‘that big list’ of movements. You couldn’t believe how there were women who could do 10 pull ups and push ups off their toes? We start every one of you with this WOD on your Intro session, so today will be a great day to look back at how far you’ve come. Most of you laughed when I said that this would eventually become equivalent to a’ warm up’, and today it is.

We’ll be doing Baseline today because this seemingly ‘simple’ WOD is also another important assessment for our Coaches in your training. The more information we have about your performances, the better we can help continue to write excellent programming and coaching for you.

My favorite Baseline memory was from our first ‘In House Throwdown’. I wanted the first WOD to be one that everyone could do, but I also wanted to make it challenging. So…we did Baseline Down & Back…finishing with rowing, and of course Chest to Bar Pull Ups. I still remember laying there on the ground looking at Steven & Coach Tyler, both also on the floor, and we couldn’t believe what had just gone down!

Do you remember your first ‘Baseline’? What was your first ‘Baseline’ experience like? Tell us about it in comments!

PS, the gym record is 3:29. Let’s break this.

 

 

 

 

There is no truth the rumor that Iceland Annie & Rich Froning DNF’d ‘Baseline’.

Thursday’s WOD

A. Speed & Agility Work

B. “Baseline”

500 Meter Row

40x Squats

30x Sit ups

20x Push Ups

10x Pull Ups

B. Hollow Rock work

Double Tabata Hollow Rock!

 
 

 

-Monday’s WOD’s:

All Levels:Β 

A1. Squat: 5×3

A2. Ring Push Ups (soft fail -2, sub to regular push ups, knee push ups…)

B. For time.

400 meter run, rest 1 min

400 meter run, rest 2 min

400 meter run, rest 3 min

400 meter run

C. 40 Toes to Bar for time

Level 1 CrossFit:

A. Back Squat, sets of 5, going up in weight

B. 20 min AMRAP

400 Meter Run

10x Toes to Bar

10x Push Ups

10x Squats
I hope everyone is ready for Friday’s WOD. It is a 2 part workout, and will probably take about 1.5 hours to complete. So, if you have to be out the door at the normal ending of class time, you will be doing a 20 minute AMRAP instead of a 45 minute AMRAP…but…if you don’t have to leave right away, you will be doing the 45 minute AMRAP! What’s that? That’s hard? Our Vixen’s class all did this WOD on Tuesday night and the were amazing. Step up to yet another challenge at CFHV and be proud of how far you’ve come!

Our week of testing is almost complete. Did you feel how you important it was by just by putting yourself on the line and being accountable to the rest of our Community?

When Scott (pictured onΒ  the right with the rest of ‘the boys’), started with us 2 years ago, his ‘Baseline’ WOD was over 12 minutes, and was heavily scaled.His time Thursday was 4 minutes and 18 seconds, as Rx’d.

He’s moving to the OC for his business, and we’re going to miss him a ton. He’s become a good friend, a huge part of our Community, and a pretty damn good CrossFitter too. The upside is now having a great excuse to drive down south.

Friday’s WOD

‘the finisher!’

A. Find 1RM Power Clean

rest no more than 10 minutes

B. 45 Minute AMRAP

400 Meter Run

20x Burpees

30x KB Swings (35/18#)