Thursday- Rocktober 6

-Fran Friday! Party at Barney’s Friday Night for Coach Tim’s birthday at 8pm until we’re done…We hope you all can make it. Friends & families welcome!











-Are you pumped up yet? Post your favorite ‘Fran’ video to comments.

“Fran”
21-15-9 Reps for time
Thruster (95/65#)
Pull Ups
-Fran Friday! Party at Barney’s Friday Night for Coach Tim’s birthday at 8pm until we’re done…We hope you all can make it. Friends & families welcome!











-Are you pumped up yet? Post your favorite ‘Fran’ video to comments.

“Fran”
21-15-9 Reps for time
Thruster (95/65#)
Pull Ups
-It’s the beginning of the week, and the beginning of Rocktober. Commit yourself to another amazing month of training. The first steps start today. Let’s do this!

Here is a video of OPT, James FitzGerald, performing the rowing portion of today’s workout. Notice how consistent his pace is. He performed 2 sets of the 5x100m row (slightly longer rest though), and his distances were: 318,320,319,320,322/////319,322,318,320,319: totals of 1599m for set 1, and 1598m for set 2. Pretty incredible to have essentially no drop off for this type of workout. I suppose that’s why he was the 1st ever CrossFit Games champ in 2007. 

This coming weekend, 5 of our Coaches (Tim, Tyler, Josh B, Simon, & Pnutz) are going to spend 3 days with him at his training camp/seminar/competition. This camp is one of the most cutting edge events in CrossFit. We are excited to represent our Community, and as always, bring back the good stuff and help everyone achieve the best fitness of  their lives. So let’s start this week off right…and Get After It!

Monday’s WOD’s: 

All Levels CrossFit 

A. Power Clean & power jerk – build to a tough single. Rest no less than 60 and no more than 90 seconds per set.
B. Strict press: 3 sets x 5 reps. Rest 60 seconds.
C. Rowing repeats x 5 sets: anaerobic lactate training.
1 min on, rest 3 min.
Score is total distance rowed

Level 1 CrossFit

Skill: Strict press 10 minutes: 5 reps at a time.

A. 3 rds: 1 minute max distance row, rest 3 min.

B. 10…1, reps for time.
Squats
Push ups
Sit ups
-Fran Friday! Party at Barney’s Friday Night for Coach Tim’s birthday at 8pm until we’re done…We hope you all can make it. Friends & families welcome!











-Are you pumped up yet? Post your favorite ‘Fran’ video to comments.

“Fran”
21-15-9 Reps for time
Thruster (95/65#)
Pull Ups
-It’s the beginning of the week, and the beginning of Rocktober. Commit yourself to another amazing month of training. The first steps start today. Let’s do this!

Here is a video of OPT, James FitzGerald, performing the rowing portion of today’s workout. Notice how consistent his pace is. He performed 2 sets of the 5x100m row (slightly longer rest though), and his distances were: 318,320,319,320,322/////319,322,318,320,319: totals of 1599m for set 1, and 1598m for set 2. Pretty incredible to have essentially no drop off for this type of workout. I suppose that’s why he was the 1st ever CrossFit Games champ in 2007. 

This coming weekend, 5 of our Coaches (Tim, Tyler, Josh B, Simon, & Pnutz) are going to spend 3 days with him at his training camp/seminar/competition. This camp is one of the most cutting edge events in CrossFit. We are excited to represent our Community, and as always, bring back the good stuff and help everyone achieve the best fitness of  their lives. So let’s start this week off right…and Get After It!

Monday’s WOD’s: 

All Levels CrossFit 

A. Power Clean & power jerk – build to a tough single. Rest no less than 60 and no more than 90 seconds per set.
B. Strict press: 3 sets x 5 reps. Rest 60 seconds.
C. Rowing repeats x 5 sets: anaerobic lactate training.
1 min on, rest 3 min.
Score is total distance rowed

Level 1 CrossFit

Skill: Strict press 10 minutes: 5 reps at a time.

A. 3 rds: 1 minute max distance row, rest 3 min.

B. 10…1, reps for time.
Squats
Push ups
Sit ups
Barbells for Boobs & Paleo BBQ
 Sat, Oct 29!

 
Help us fight breast cancer…one lift at a time!
 
High Voltage will be hosting in the fundraiser Amazing Grace by Barbells for Boobs & Mammograms in Action on Saturday, October 29, from 10am to 11:30am. 
 
We will be performing the CrossFit benchmark workout “Grace” (30 Clean & Jerks for time) in heats with multiple stations for beginning, intermediate, and advanced athletes. Everyone can do this Community Workout and help this important cause. 
 
There is a $35 registration fee to participate in this event, and 100% of your registration is given directly to Mammograms in Action. You must register before October 29th. 
 
Full website registration information will be available shortly. In the meantime, lock down your station/level you want to participate in by signing up by the WOD board on the main floor. 
 
We will also be following this event with a Paleo Potluck BBQ!! Bring your favorite ‘caveman’ food to grill up or grub on! Sign up next to the whiteboard and put down what prehistoric items you’ll be bringing. Friends and family are of course, welcome. 

All Levels CrossFit

For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Scale reps as needed, but reps must be the same for each movement.

Fire breather upscale: 100m row penalty for every time a set is broken within that movement. Row is done 4+ hours post WOD. And yes, this CAN be done unbroken! You must buy in to this before the WOD starts.

Level 1 CrossFit:

WOD: Same workout. 30 reps of each movement.
Scale to 20 reps of each movement as needed.
-Fran Friday! Party at Barney’s Friday Night for Coach Tim’s birthday at 8pm until we’re done…We hope you all can make it. Friends & families welcome!











-Are you pumped up yet? Post your favorite ‘Fran’ video to comments.

“Fran”
21-15-9 Reps for time
Thruster (95/65#)
Pull Ups
-It’s the beginning of the week, and the beginning of Rocktober. Commit yourself to another amazing month of training. The first steps start today. Let’s do this!

Here is a video of OPT, James FitzGerald, performing the rowing portion of today’s workout. Notice how consistent his pace is. He performed 2 sets of the 5x100m row (slightly longer rest though), and his distances were: 318,320,319,320,322/////319,322,318,320,319: totals of 1599m for set 1, and 1598m for set 2. Pretty incredible to have essentially no drop off for this type of workout. I suppose that’s why he was the 1st ever CrossFit Games champ in 2007. 

This coming weekend, 5 of our Coaches (Tim, Tyler, Josh B, Simon, & Pnutz) are going to spend 3 days with him at his training camp/seminar/competition. This camp is one of the most cutting edge events in CrossFit. We are excited to represent our Community, and as always, bring back the good stuff and help everyone achieve the best fitness of  their lives. So let’s start this week off right…and Get After It!

Monday’s WOD’s: 

All Levels CrossFit 

A. Power Clean & power jerk – build to a tough single. Rest no less than 60 and no more than 90 seconds per set.
B. Strict press: 3 sets x 5 reps. Rest 60 seconds.
C. Rowing repeats x 5 sets: anaerobic lactate training.
1 min on, rest 3 min.
Score is total distance rowed

Level 1 CrossFit

Skill: Strict press 10 minutes: 5 reps at a time.

A. 3 rds: 1 minute max distance row, rest 3 min.

B. 10…1, reps for time.
Squats
Push ups
Sit ups
Barbells for Boobs & Paleo BBQ
 Sat, Oct 29!

 
Help us fight breast cancer…one lift at a time!
 
High Voltage will be hosting in the fundraiser Amazing Grace by Barbells for Boobs & Mammograms in Action on Saturday, October 29, from 10am to 11:30am. 
 
We will be performing the CrossFit benchmark workout “Grace” (30 Clean & Jerks for time) in heats with multiple stations for beginning, intermediate, and advanced athletes. Everyone can do this Community Workout and help this important cause. 
 
There is a $35 registration fee to participate in this event, and 100% of your registration is given directly to Mammograms in Action. You must register before October 29th. 
 
Full website registration information will be available shortly. In the meantime, lock down your station/level you want to participate in by signing up by the WOD board on the main floor. 
 
We will also be following this event with a Paleo Potluck BBQ!! Bring your favorite ‘caveman’ food to grill up or grub on! Sign up next to the whiteboard and put down what prehistoric items you’ll be bringing. Friends and family are of course, welcome. 

All Levels CrossFit

For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Scale reps as needed, but reps must be the same for each movement.

Fire breather upscale: 100m row penalty for every time a set is broken within that movement. Row is done 4+ hours post WOD. And yes, this CAN be done unbroken! You must buy in to this before the WOD starts.

Level 1 CrossFit:

WOD: Same workout. 30 reps of each movement.
Scale to 20 reps of each movement as needed.
Don’t forget to be involved in our next Community Event: Halloween Horror Night at Universal Studios.

Friday, Rocktober 14, 8pm. We’ve got a great group going…bring your friends & family!

One of my favorite workouts. Enjoy 🙂

Thursday’s WOD’s:

All Levels

The 2009 CrossFit Games
Final Event Chipper WOD:

15 barbells cleans (155#/100#)
30 toes to bar
30 box jumps (24″/20″)
15 muscle-ups (10 muscle-ups females)
30 push presses (40#DB’s/25#DB’s)
30 double-unders
15 thrusters (135#/95#)
30 pull-ups
30 burpees
300ft Overhead walking lunges (45# plate/25# plate)

Level 1 CrossFit

Skill: Med Ball Clean

WOD:

For time:
20 med ball cleans
20 toes to bar
20 box jumps
20 pull ups & 20 push ups
100 jump rope passes
20 med ball cleans
20 pull ups
20 burpees
150′ oh walking lunge.