What a Fight!!! Monday – 110919

Every Friday for the next month we will be doing a Fight Gone Bad variation in preparation for our biggest Community Event of the year…Fight Gone Bad 6! If you haven’t marked your calendars yet, it is Saturday, September 17, on an almost 20 thousand square foot sound stage at Sony Studios. How cool is that?!?!

 

This Friday we are doing a ‘long tabata’…40 seconds of work, 20 seconds of rest at each station, then rotate…3 times through. This will not only help everyone at each movement, but the shorter time at each station will force you to work harder at the things you aren’t as good at. You won’t get the full 1 minute to do a bunch of push press at. You will have to do as many wall ball as possible to make up for it. Sounds like fun, right? Each Friday will be different, and you all will be Ever Ready. 

We have about 1 month left for everyone to get fit, get set, raise $ for an absolutely incredible cause, and then show up and do the most fun WOD of the year! This is more than enough time for you to rally up and get yourself ready. Army Nick is leading the gym with $625 raised so far. Remember, you must raise $150 to participate in this fundraising community event. You can do this by contacting your friends, family, or yourself. 

fgb6.org. It takes 2 minutes, and it will make your day so much better. Join the CrossFit High Voltage team. Then stay consistent on your training schedule and have a great time on Saturday, September 17 with over 300 CrossFitters from around Los Angeles. In just over a month, you might be setting a new Fight Gone Bad Personal Record…so…What are you waiting for? 

P1520450

This photo is from FGB5…help us make sure it aint got nothing on FGB6!!!

Friday’s WOD

 

All Classes: 

Long Tabata Fight Gone Bad!

3 Rounds, max reps

40 seconds work, 20 seconds rest

Wall Ball

Sumo Deadlift High Pull

Box Jump

Push Press

Row (for calories)

Score is 1 point for each rep properly done, and 1 point for each calorie on the rower.
Every Friday for the next month we will be doing a Fight Gone Bad variation in preparation for our biggest Community Event of the year…Fight Gone Bad 6! If you haven’t marked your calendars yet, it is Saturday, September 17, on an almost 20 thousand square foot sound stage at Sony Studios. How cool is that?!?!

 

This Friday we are doing a ‘long tabata’…40 seconds of work, 20 seconds of rest at each station, then rotate…3 times through. This will not only help everyone at each movement, but the shorter time at each station will force you to work harder at the things you aren’t as good at. You won’t get the full 1 minute to do a bunch of push press at. You will have to do as many wall ball as possible to make up for it. Sounds like fun, right? Each Friday will be different, and you all will be Ever Ready. 

We have about 1 month left for everyone to get fit, get set, raise $ for an absolutely incredible cause, and then show up and do the most fun WOD of the year! This is more than enough time for you to rally up and get yourself ready. Army Nick is leading the gym with $625 raised so far. Remember, you must raise $150 to participate in this fundraising community event. You can do this by contacting your friends, family, or yourself. 

fgb6.org. It takes 2 minutes, and it will make your day so much better. Join the CrossFit High Voltage team. Then stay consistent on your training schedule and have a great time on Saturday, September 17 with over 300 CrossFitters from around Los Angeles. In just over a month, you might be setting a new Fight Gone Bad Personal Record…so…What are you waiting for? 

P1520450

This photo is from FGB5…help us make sure it aint got nothing on FGB6!!!

Friday’s WOD

 

All Classes: 

Long Tabata Fight Gone Bad!

3 Rounds, max reps

40 seconds work, 20 seconds rest

Wall Ball

Sumo Deadlift High Pull

Box Jump

Push Press

Row (for calories)

Score is 1 point for each rep properly done, and 1 point for each calorie on the rower.
Are you ready to start off another amazing week?

 

Our 6am class already is on track to reach their weekly goals. Will you join them today and start the week off right? 

Monday’s WOD’s: 

All Levels:  

A 3x Squat Clean, 1x Jerk. Work up to a heavy set of 3+1.

B. Front Squat: Build up to a heavy 2 Rep

C. 3 rounds for time of:

10 front squats (155/105)

10 burpees

10 chest to bar pull-ups

Level 1 CrossFit: 

Skill: Front Squat: Sets of 5 reps.

WOD: 5 rounds, 40 seconds of work, 20 second of rest. Score is total reps.

Front Squats

Burpees

Pull Ups
Every Friday for the next month we will be doing a Fight Gone Bad variation in preparation for our biggest Community Event of the year…Fight Gone Bad 6! If you haven’t marked your calendars yet, it is Saturday, September 17, on an almost 20 thousand square foot sound stage at Sony Studios. How cool is that?!?!

 

This Friday we are doing a ‘long tabata’…40 seconds of work, 20 seconds of rest at each station, then rotate…3 times through. This will not only help everyone at each movement, but the shorter time at each station will force you to work harder at the things you aren’t as good at. You won’t get the full 1 minute to do a bunch of push press at. You will have to do as many wall ball as possible to make up for it. Sounds like fun, right? Each Friday will be different, and you all will be Ever Ready. 

We have about 1 month left for everyone to get fit, get set, raise $ for an absolutely incredible cause, and then show up and do the most fun WOD of the year! This is more than enough time for you to rally up and get yourself ready. Army Nick is leading the gym with $625 raised so far. Remember, you must raise $150 to participate in this fundraising community event. You can do this by contacting your friends, family, or yourself. 

fgb6.org. It takes 2 minutes, and it will make your day so much better. Join the CrossFit High Voltage team. Then stay consistent on your training schedule and have a great time on Saturday, September 17 with over 300 CrossFitters from around Los Angeles. In just over a month, you might be setting a new Fight Gone Bad Personal Record…so…What are you waiting for? 

P1520450

This photo is from FGB5…help us make sure it aint got nothing on FGB6!!!

Friday’s WOD

 

All Classes: 

Long Tabata Fight Gone Bad!

3 Rounds, max reps

40 seconds work, 20 seconds rest

Wall Ball

Sumo Deadlift High Pull

Box Jump

Push Press

Row (for calories)

Score is 1 point for each rep properly done, and 1 point for each calorie on the rower.
Are you ready to start off another amazing week?

 

Our 6am class already is on track to reach their weekly goals. Will you join them today and start the week off right? 

Monday’s WOD’s: 

All Levels:  

A 3x Squat Clean, 1x Jerk. Work up to a heavy set of 3+1.

B. Front Squat: Build up to a heavy 2 Rep

C. 3 rounds for time of:

10 front squats (155/105)

10 burpees

10 chest to bar pull-ups

Level 1 CrossFit: 

Skill: Front Squat: Sets of 5 reps.

WOD: 5 rounds, 40 seconds of work, 20 second of rest. Score is total reps.

Front Squats

Burpees

Pull Ups
No, we’re not talking about ‘that’ fight…we’re talking about Fight Gone Bad 6! It was more than incredible, and the energy that everyone brought made this an event we’ll never forget.

Not only did our gym raise nearly $10, 000 and rank in the top 50 in the world (not so humble brag), and our Volts and Vixens performed incredibly, but  most importantly, we came together for 3 amazing charities.

For many of you, doing this workout in front of hundreds of new people is something completely outside of your comfort zone. But you stepped up and conquered yet another goal. The amount of Personal Records gained shows how well you all prepared and how serious you took your training.

Our 6am ‘Waffle WODers’ stepped up and put on their ‘big boy pants’ as we like to say…Vani (bottom left) did the workout ‘As Prescribed’ for her first time, as did many of our early birds…and of course she was awesome! Big scores all around from the morning crew, and they were also our top fundraising class!!! Yeah Buddy!!!

Jeff (right side) has been training consistently and following our coaching and programming for more than 6 months now. He improved his score by over 100 points (104points to be exact!). Results are typical…

Big thanks for CrossFit LA, CrossFit Pasadena, CrossFit 818, CrossFit Hollywood, and Brick CrossFit for helping put on a great event and raising over $70,000 total for our troop’s families.

Stay tuned for more photos and stories to come throughout the week!

Monday’s WOD’s: 

All Levels CrossFit: 
Warm up: Cones & Agility Ladder
 A. 4x 400 meter run.
rest 2 minutes after each run
 B. Work Sets x 3 sets
10x Deadlift (touch & go): rest 30 sec
10x Strict Pull Ups: (use band as needed, CtB if possible) rest 30 sec
10x Ring Dips rest: 30 sec (40×0 if possible they can be done unbroken)
50x Double Unders: rest 30 sec
Rest 1 minute after each round.
C) AMRAP double unders in 2 minutes.
Level 1 CrossFit
15) A. 3×400 meter runs
Rest 2 minutes after each run
B. Skill: Deadlift
WOD:  3 stations, 5 rounds through. 30 sec on, 30 sec off: Score is Lowest Reps at Each Station (7 deads, 5 pull ups, 3 push ups)
-Deadlift
-Pull Ups
-hand release Push Ups (keep tight midline and no worming for both knee and toe push ups)