Wednesday – Rocktober 19 – Motivated People Only!

Sleeping BlogI’ve often been told that I over train and I’m guessing I’m not the only one.  As hard as I’ll work to improve my strength, endurance, and gymnastics skills, I’ve always been very lazy about focusing on the one thing as important to my progress as air in my lungs or water in my body: sleep!  Ironically, my laziness about being diligent in my rest really only requires me to be more lazy in the first place.

Most of us have day jobs in addition to the training we aim to get in every day, and there are only so many hours we have to work with.  As much as we try to escape it with caffeinated beverages, a lack of sleep is a fast track to rough workouts, terrible relationships, and horrible insulin levels.  The average American only gets around 6 hours of sleep, and at the levels of athletic stress we put our bodies under, it’s easy to see why we all need more.

There is plenty of research on the internet about sleep studies and good habits to attain the maximum benefits from the hours of sleep you do get.  For starters, make sure it’s dark.  This seems obvious, but there’s a reason why the sun goes down and comes back up in the morning.  There’s also a reason why there are less daylight hours in the Fall and Winter than in the Summer.  These are all nature’s ways of telling you when you should be resting and for how long.

When I say to sleep when it’s dark, I mean it!  Studies have shown that even exposing a square inch of your skin to light can disrupt your hormone levels, thus influencing insulin, food digestion, fat loss, and muscle recovery and growth.  Even the smallest of LEDs on your phone or other electrical appliances can influence your sleep, so I don’t think I even need to tell you to lose the TV in the bedroom.  The bedroom should be for sleep, and you need to send that message to your brain.

You should also try to stick to some kind of sleep schedule, and have a pre-bedtime ritual every night that will send the signal to your brain that it’s time to sleep so it can start producing melatonin (the chemical that regulates our sleep cycles).  Adding some stretching and a glass of water to your pre-bedtime ritual with help release toxins and lactic acid so you don’t wake up so sore the next day.

You also want to make sure and stay cool during your resting hours.  If you’re too warm it increases your pulse rate and doesn’t allow your body to properly relax for sleep.  During sleep our body temperature actually drops, so it’s important not to disrupt that natural signal.

While you rest your brain stays busy to keep your body running in top condition and prepare you for the day ahead.  Without enough hours of restorative sleep, you won’t be able to work, learn, create, and communicate at a level even close to your true potential.  You’ll be moody, fatigued, lose focus, and lack immunity, coordination, and reaction time (probably going to need those for most WODs).

It’s recommended that adults get 7.5-9 hours of sleep per night, but quantity isn’t nearly as important as quality.  There are 3 main stages of sleep (transition to sleep, light sleep, and deep sleep) in addition to REM sleep.  Stage 1 is only about the first 5 minutes, stage 2 lasts 10-25 minutes, and then comes deep sleep.  Deep sleep plays a major role in maintaining our health, stimulating growth and development, repairing muscles and tissues, and boosting our immune systems.  It’s all about restoring our bodies during this stage.

REM sleep is all about our brains and restoring our minds (which is why during this stage your arms and legs are actually paralyzed).  During REM sleep we form neural connections and replenish neurotransmitters and chemicals like serotonin and dopamine that boost our mood during the day.  These cycles run in about 90 minute increments, and if disrupted in the middle can significantly affect our whole day.

Like always, I’m barely even hitting the broad strokes here and I encourage you all to do a little research and start monitoring your own sleep.  You can be a beast in the gym all you want, but if you suck at resting then you are really just throwing away all that hard work.  Sweet dreams!

-Coach Dan

 
Sleeping BlogI’ve often been told that I over train and I’m guessing I’m not the only one.  As hard as I’ll work to improve my strength, endurance, and gymnastics skills, I’ve always been very lazy about focusing on the one thing as important to my progress as air in my lungs or water in my body: sleep!  Ironically, my laziness about being diligent in my rest really only requires me to be more lazy in the first place.

Most of us have day jobs in addition to the training we aim to get in every day, and there are only so many hours we have to work with.  As much as we try to escape it with caffeinated beverages, a lack of sleep is a fast track to rough workouts, terrible relationships, and horrible insulin levels.  The average American only gets around 6 hours of sleep, and at the levels of athletic stress we put our bodies under, it’s easy to see why we all need more.

There is plenty of research on the internet about sleep studies and good habits to attain the maximum benefits from the hours of sleep you do get.  For starters, make sure it’s dark.  This seems obvious, but there’s a reason why the sun goes down and comes back up in the morning.  There’s also a reason why there are less daylight hours in the Fall and Winter than in the Summer.  These are all nature’s ways of telling you when you should be resting and for how long.

When I say to sleep when it’s dark, I mean it!  Studies have shown that even exposing a square inch of your skin to light can disrupt your hormone levels, thus influencing insulin, food digestion, fat loss, and muscle recovery and growth.  Even the smallest of LEDs on your phone or other electrical appliances can influence your sleep, so I don’t think I even need to tell you to lose the TV in the bedroom.  The bedroom should be for sleep, and you need to send that message to your brain.

You should also try to stick to some kind of sleep schedule, and have a pre-bedtime ritual every night that will send the signal to your brain that it’s time to sleep so it can start producing melatonin (the chemical that regulates our sleep cycles).  Adding some stretching and a glass of water to your pre-bedtime ritual with help release toxins and lactic acid so you don’t wake up so sore the next day.

You also want to make sure and stay cool during your resting hours.  If you’re too warm it increases your pulse rate and doesn’t allow your body to properly relax for sleep.  During sleep our body temperature actually drops, so it’s important not to disrupt that natural signal.

While you rest your brain stays busy to keep your body running in top condition and prepare you for the day ahead.  Without enough hours of restorative sleep, you won’t be able to work, learn, create, and communicate at a level even close to your true potential.  You’ll be moody, fatigued, lose focus, and lack immunity, coordination, and reaction time (probably going to need those for most WODs).

It’s recommended that adults get 7.5-9 hours of sleep per night, but quantity isn’t nearly as important as quality.  There are 3 main stages of sleep (transition to sleep, light sleep, and deep sleep) in addition to REM sleep.  Stage 1 is only about the first 5 minutes, stage 2 lasts 10-25 minutes, and then comes deep sleep.  Deep sleep plays a major role in maintaining our health, stimulating growth and development, repairing muscles and tissues, and boosting our immune systems.  It’s all about restoring our bodies during this stage.

REM sleep is all about our brains and restoring our minds (which is why during this stage your arms and legs are actually paralyzed).  During REM sleep we form neural connections and replenish neurotransmitters and chemicals like serotonin and dopamine that boost our mood during the day.  These cycles run in about 90 minute increments, and if disrupted in the middle can significantly affect our whole day.

Like always, I’m barely even hitting the broad strokes here and I encourage you all to do a little research and start monitoring your own sleep.  You can be a beast in the gym all you want, but if you suck at resting then you are really just throwing away all that hard work.  Sweet dreams!

-Coach Dan

 
Put on your running shoes gang! It’s Benchmark Day!!!

And if you’re getting ready for the upcoming ‘Spartan Sprint’ in Malibu, on Saturday, November 19, this is a perfect workout to help you ramp up your preparation!

If you haven’t registered yet, please do so at www.spartanrace.com, and of course, join the High Voltage Team!

All

 

 

 

 

 

 

 

 

 

 

 

Rowing interval sprints…awesomely awful. If you don’t know why 300 meters and 1 minute of work at a time can change your day, then stop on by and find out!

Thursday’s Training:

All Levels:

“Kelly”
5 rounds for time
400 meter run
30x Box Jumps (24/20″)
30x Wall Ball (20/14″) 10′ mark

Level 1 CrossFit
Skill: Wall Ball & Box Jumps
WOD: ‘Lil Kelly’
5 rounds for time
400 meter run
15x Box Jumps
15x Wall Ball
Sleeping BlogI’ve often been told that I over train and I’m guessing I’m not the only one.  As hard as I’ll work to improve my strength, endurance, and gymnastics skills, I’ve always been very lazy about focusing on the one thing as important to my progress as air in my lungs or water in my body: sleep!  Ironically, my laziness about being diligent in my rest really only requires me to be more lazy in the first place.

Most of us have day jobs in addition to the training we aim to get in every day, and there are only so many hours we have to work with.  As much as we try to escape it with caffeinated beverages, a lack of sleep is a fast track to rough workouts, terrible relationships, and horrible insulin levels.  The average American only gets around 6 hours of sleep, and at the levels of athletic stress we put our bodies under, it’s easy to see why we all need more.

There is plenty of research on the internet about sleep studies and good habits to attain the maximum benefits from the hours of sleep you do get.  For starters, make sure it’s dark.  This seems obvious, but there’s a reason why the sun goes down and comes back up in the morning.  There’s also a reason why there are less daylight hours in the Fall and Winter than in the Summer.  These are all nature’s ways of telling you when you should be resting and for how long.

When I say to sleep when it’s dark, I mean it!  Studies have shown that even exposing a square inch of your skin to light can disrupt your hormone levels, thus influencing insulin, food digestion, fat loss, and muscle recovery and growth.  Even the smallest of LEDs on your phone or other electrical appliances can influence your sleep, so I don’t think I even need to tell you to lose the TV in the bedroom.  The bedroom should be for sleep, and you need to send that message to your brain.

You should also try to stick to some kind of sleep schedule, and have a pre-bedtime ritual every night that will send the signal to your brain that it’s time to sleep so it can start producing melatonin (the chemical that regulates our sleep cycles).  Adding some stretching and a glass of water to your pre-bedtime ritual with help release toxins and lactic acid so you don’t wake up so sore the next day.

You also want to make sure and stay cool during your resting hours.  If you’re too warm it increases your pulse rate and doesn’t allow your body to properly relax for sleep.  During sleep our body temperature actually drops, so it’s important not to disrupt that natural signal.

While you rest your brain stays busy to keep your body running in top condition and prepare you for the day ahead.  Without enough hours of restorative sleep, you won’t be able to work, learn, create, and communicate at a level even close to your true potential.  You’ll be moody, fatigued, lose focus, and lack immunity, coordination, and reaction time (probably going to need those for most WODs).

It’s recommended that adults get 7.5-9 hours of sleep per night, but quantity isn’t nearly as important as quality.  There are 3 main stages of sleep (transition to sleep, light sleep, and deep sleep) in addition to REM sleep.  Stage 1 is only about the first 5 minutes, stage 2 lasts 10-25 minutes, and then comes deep sleep.  Deep sleep plays a major role in maintaining our health, stimulating growth and development, repairing muscles and tissues, and boosting our immune systems.  It’s all about restoring our bodies during this stage.

REM sleep is all about our brains and restoring our minds (which is why during this stage your arms and legs are actually paralyzed).  During REM sleep we form neural connections and replenish neurotransmitters and chemicals like serotonin and dopamine that boost our mood during the day.  These cycles run in about 90 minute increments, and if disrupted in the middle can significantly affect our whole day.

Like always, I’m barely even hitting the broad strokes here and I encourage you all to do a little research and start monitoring your own sleep.  You can be a beast in the gym all you want, but if you suck at resting then you are really just throwing away all that hard work.  Sweet dreams!

-Coach Dan

 
Put on your running shoes gang! It’s Benchmark Day!!!

And if you’re getting ready for the upcoming ‘Spartan Sprint’ in Malibu, on Saturday, November 19, this is a perfect workout to help you ramp up your preparation!

If you haven’t registered yet, please do so at www.spartanrace.com, and of course, join the High Voltage Team!

All

 

 

 

 

 

 

 

 

 

 

 

Rowing interval sprints…awesomely awful. If you don’t know why 300 meters and 1 minute of work at a time can change your day, then stop on by and find out!

Thursday’s Training:

All Levels:

“Kelly”
5 rounds for time
400 meter run
30x Box Jumps (24/20″)
30x Wall Ball (20/14″) 10′ mark

Level 1 CrossFit
Skill: Wall Ball & Box Jumps
WOD: ‘Lil Kelly’
5 rounds for time
400 meter run
15x Box Jumps
15x Wall Ball
Put on your running shoes gang! It’s Benchmark Day!!!

And if you’re getting ready for the upcoming ‘Spartan Sprint’ in Malibu, on Saturday, November 19, this is a perfect workout to help you ramp up your preparation!

If you haven’t registered yet, please do so at www.spartanrace.com, and of course, join the High Voltage Team!

All

 

 

 

 

 

 

 

 

 

 

 

Rowing interval sprints…awesomely awful. If you don’t know why 300 meters and 1 minute of work at a time can change your day, then stop on by and find out!

All Levels:

“Kelly”
5 rounds for time
400 meter run
30x Box Jumps (24/20″)
30x Wall Ball (20/14″) 10′ mark

Level 1 CrossFit
Skill: Wall Ball & Box Jumps
WOD: ‘Lil Kelly’
5 rounds for time
400 meter run
15x Box Jumps
15x Wall Ball
Sleeping BlogI’ve often been told that I over train and I’m guessing I’m not the only one.  As hard as I’ll work to improve my strength, endurance, and gymnastics skills, I’ve always been very lazy about focusing on the one thing as important to my progress as air in my lungs or water in my body: sleep!  Ironically, my laziness about being diligent in my rest really only requires me to be more lazy in the first place.

Most of us have day jobs in addition to the training we aim to get in every day, and there are only so many hours we have to work with.  As much as we try to escape it with caffeinated beverages, a lack of sleep is a fast track to rough workouts, terrible relationships, and horrible insulin levels.  The average American only gets around 6 hours of sleep, and at the levels of athletic stress we put our bodies under, it’s easy to see why we all need more.

There is plenty of research on the internet about sleep studies and good habits to attain the maximum benefits from the hours of sleep you do get.  For starters, make sure it’s dark.  This seems obvious, but there’s a reason why the sun goes down and comes back up in the morning.  There’s also a reason why there are less daylight hours in the Fall and Winter than in the Summer.  These are all nature’s ways of telling you when you should be resting and for how long.

When I say to sleep when it’s dark, I mean it!  Studies have shown that even exposing a square inch of your skin to light can disrupt your hormone levels, thus influencing insulin, food digestion, fat loss, and muscle recovery and growth.  Even the smallest of LEDs on your phone or other electrical appliances can influence your sleep, so I don’t think I even need to tell you to lose the TV in the bedroom.  The bedroom should be for sleep, and you need to send that message to your brain.

You should also try to stick to some kind of sleep schedule, and have a pre-bedtime ritual every night that will send the signal to your brain that it’s time to sleep so it can start producing melatonin (the chemical that regulates our sleep cycles).  Adding some stretching and a glass of water to your pre-bedtime ritual with help release toxins and lactic acid so you don’t wake up so sore the next day.

You also want to make sure and stay cool during your resting hours.  If you’re too warm it increases your pulse rate and doesn’t allow your body to properly relax for sleep.  During sleep our body temperature actually drops, so it’s important not to disrupt that natural signal.

While you rest your brain stays busy to keep your body running in top condition and prepare you for the day ahead.  Without enough hours of restorative sleep, you won’t be able to work, learn, create, and communicate at a level even close to your true potential.  You’ll be moody, fatigued, lose focus, and lack immunity, coordination, and reaction time (probably going to need those for most WODs).

It’s recommended that adults get 7.5-9 hours of sleep per night, but quantity isn’t nearly as important as quality.  There are 3 main stages of sleep (transition to sleep, light sleep, and deep sleep) in addition to REM sleep.  Stage 1 is only about the first 5 minutes, stage 2 lasts 10-25 minutes, and then comes deep sleep.  Deep sleep plays a major role in maintaining our health, stimulating growth and development, repairing muscles and tissues, and boosting our immune systems.  It’s all about restoring our bodies during this stage.

REM sleep is all about our brains and restoring our minds (which is why during this stage your arms and legs are actually paralyzed).  During REM sleep we form neural connections and replenish neurotransmitters and chemicals like serotonin and dopamine that boost our mood during the day.  These cycles run in about 90 minute increments, and if disrupted in the middle can significantly affect our whole day.

Like always, I’m barely even hitting the broad strokes here and I encourage you all to do a little research and start monitoring your own sleep.  You can be a beast in the gym all you want, but if you suck at resting then you are really just throwing away all that hard work.  Sweet dreams!

-Coach Dan

 
Put on your running shoes gang! It’s Benchmark Day!!!

And if you’re getting ready for the upcoming ‘Spartan Sprint’ in Malibu, on Saturday, November 19, this is a perfect workout to help you ramp up your preparation!

If you haven’t registered yet, please do so at www.spartanrace.com, and of course, join the High Voltage Team!

All

 

 

 

 

 

 

 

 

 

 

 

Rowing interval sprints…awesomely awful. If you don’t know why 300 meters and 1 minute of work at a time can change your day, then stop on by and find out!

Thursday’s Training:

All Levels:

“Kelly”
5 rounds for time
400 meter run
30x Box Jumps (24/20″)
30x Wall Ball (20/14″) 10′ mark

Level 1 CrossFit
Skill: Wall Ball & Box Jumps
WOD: ‘Lil Kelly’
5 rounds for time
400 meter run
15x Box Jumps
15x Wall Ball
Put on your running shoes gang! It’s Benchmark Day!!!

And if you’re getting ready for the upcoming ‘Spartan Sprint’ in Malibu, on Saturday, November 19, this is a perfect workout to help you ramp up your preparation!

If you haven’t registered yet, please do so at www.spartanrace.com, and of course, join the High Voltage Team!

All

 

 

 

 

 

 

 

 

 

 

 

Rowing interval sprints…awesomely awful. If you don’t know why 300 meters and 1 minute of work at a time can change your day, then stop on by and find out!

All Levels:

“Kelly”
5 rounds for time
400 meter run
30x Box Jumps (24/20″)
30x Wall Ball (20/14″) 10′ mark

Level 1 CrossFit
Skill: Wall Ball & Box Jumps
WOD: ‘Lil Kelly’
5 rounds for time
400 meter run
15x Box Jumps
15x Wall Ball
-Saturday is our last fundraising event of an amazing 2011. Barbells for Boobs will be taking place at CFHV at 10am tomorrow morning! Let’s get ready for some Personal Records!
-If you haven’t registered online yet, you need to go to www.barbellsforboobs.com, find the High Voltage Team, and get set up. It only takes a minute. Once you’re finished, please print out your registration and bring it with you to the event.

Don’t forger, Paleo BBQ after the workout is complete. Bring your friends and family and show them how awesome our Community is!



-This is Dan Bailey, winner of the 2011 CrossFit Games ‘world open’ doing a 1:02 Grace at their Barbell for Boobs event. Absolutely incredible! Who’s ready to PR tomorrow?!?!

Friday’s Training: Don’t forget, next Friday we start our 5pm All Levels class and our 6pm Level 1 CrossFit class! Yeah buddy!

All Classes:

A. 1 mile run

B. 1k row

C. Max Effort L-Sit

D. Max Effort Double Unders in 2 min
Sleeping BlogI’ve often been told that I over train and I’m guessing I’m not the only one.  As hard as I’ll work to improve my strength, endurance, and gymnastics skills, I’ve always been very lazy about focusing on the one thing as important to my progress as air in my lungs or water in my body: sleep!  Ironically, my laziness about being diligent in my rest really only requires me to be more lazy in the first place.

Most of us have day jobs in addition to the training we aim to get in every day, and there are only so many hours we have to work with.  As much as we try to escape it with caffeinated beverages, a lack of sleep is a fast track to rough workouts, terrible relationships, and horrible insulin levels.  The average American only gets around 6 hours of sleep, and at the levels of athletic stress we put our bodies under, it’s easy to see why we all need more.

There is plenty of research on the internet about sleep studies and good habits to attain the maximum benefits from the hours of sleep you do get.  For starters, make sure it’s dark.  This seems obvious, but there’s a reason why the sun goes down and comes back up in the morning.  There’s also a reason why there are less daylight hours in the Fall and Winter than in the Summer.  These are all nature’s ways of telling you when you should be resting and for how long.

When I say to sleep when it’s dark, I mean it!  Studies have shown that even exposing a square inch of your skin to light can disrupt your hormone levels, thus influencing insulin, food digestion, fat loss, and muscle recovery and growth.  Even the smallest of LEDs on your phone or other electrical appliances can influence your sleep, so I don’t think I even need to tell you to lose the TV in the bedroom.  The bedroom should be for sleep, and you need to send that message to your brain.

You should also try to stick to some kind of sleep schedule, and have a pre-bedtime ritual every night that will send the signal to your brain that it’s time to sleep so it can start producing melatonin (the chemical that regulates our sleep cycles).  Adding some stretching and a glass of water to your pre-bedtime ritual with help release toxins and lactic acid so you don’t wake up so sore the next day.

You also want to make sure and stay cool during your resting hours.  If you’re too warm it increases your pulse rate and doesn’t allow your body to properly relax for sleep.  During sleep our body temperature actually drops, so it’s important not to disrupt that natural signal.

While you rest your brain stays busy to keep your body running in top condition and prepare you for the day ahead.  Without enough hours of restorative sleep, you won’t be able to work, learn, create, and communicate at a level even close to your true potential.  You’ll be moody, fatigued, lose focus, and lack immunity, coordination, and reaction time (probably going to need those for most WODs).

It’s recommended that adults get 7.5-9 hours of sleep per night, but quantity isn’t nearly as important as quality.  There are 3 main stages of sleep (transition to sleep, light sleep, and deep sleep) in addition to REM sleep.  Stage 1 is only about the first 5 minutes, stage 2 lasts 10-25 minutes, and then comes deep sleep.  Deep sleep plays a major role in maintaining our health, stimulating growth and development, repairing muscles and tissues, and boosting our immune systems.  It’s all about restoring our bodies during this stage.

REM sleep is all about our brains and restoring our minds (which is why during this stage your arms and legs are actually paralyzed).  During REM sleep we form neural connections and replenish neurotransmitters and chemicals like serotonin and dopamine that boost our mood during the day.  These cycles run in about 90 minute increments, and if disrupted in the middle can significantly affect our whole day.

Like always, I’m barely even hitting the broad strokes here and I encourage you all to do a little research and start monitoring your own sleep.  You can be a beast in the gym all you want, but if you suck at resting then you are really just throwing away all that hard work.  Sweet dreams!

-Coach Dan

 
Put on your running shoes gang! It’s Benchmark Day!!!

And if you’re getting ready for the upcoming ‘Spartan Sprint’ in Malibu, on Saturday, November 19, this is a perfect workout to help you ramp up your preparation!

If you haven’t registered yet, please do so at www.spartanrace.com, and of course, join the High Voltage Team!

All

 

 

 

 

 

 

 

 

 

 

 

Rowing interval sprints…awesomely awful. If you don’t know why 300 meters and 1 minute of work at a time can change your day, then stop on by and find out!

Thursday’s Training:

All Levels:

“Kelly”
5 rounds for time
400 meter run
30x Box Jumps (24/20″)
30x Wall Ball (20/14″) 10′ mark

Level 1 CrossFit
Skill: Wall Ball & Box Jumps
WOD: ‘Lil Kelly’
5 rounds for time
400 meter run
15x Box Jumps
15x Wall Ball
Put on your running shoes gang! It’s Benchmark Day!!!

And if you’re getting ready for the upcoming ‘Spartan Sprint’ in Malibu, on Saturday, November 19, this is a perfect workout to help you ramp up your preparation!

If you haven’t registered yet, please do so at www.spartanrace.com, and of course, join the High Voltage Team!

All

 

 

 

 

 

 

 

 

 

 

 

Rowing interval sprints…awesomely awful. If you don’t know why 300 meters and 1 minute of work at a time can change your day, then stop on by and find out!

All Levels:

“Kelly”
5 rounds for time
400 meter run
30x Box Jumps (24/20″)
30x Wall Ball (20/14″) 10′ mark

Level 1 CrossFit
Skill: Wall Ball & Box Jumps
WOD: ‘Lil Kelly’
5 rounds for time
400 meter run
15x Box Jumps
15x Wall Ball
-Saturday is our last fundraising event of an amazing 2011. Barbells for Boobs will be taking place at CFHV at 10am tomorrow morning! Let’s get ready for some Personal Records!
-If you haven’t registered online yet, you need to go to www.barbellsforboobs.com, find the High Voltage Team, and get set up. It only takes a minute. Once you’re finished, please print out your registration and bring it with you to the event.

Don’t forger, Paleo BBQ after the workout is complete. Bring your friends and family and show them how awesome our Community is!



-This is Dan Bailey, winner of the 2011 CrossFit Games ‘world open’ doing a 1:02 Grace at their Barbell for Boobs event. Absolutely incredible! Who’s ready to PR tomorrow?!?!

Friday’s Training: Don’t forget, next Friday we start our 5pm All Levels class and our 6pm Level 1 CrossFit class! Yeah buddy!

All Classes:

A. 1 mile run

B. 1k row

C. Max Effort L-Sit

D. Max Effort Double Unders in 2 min
We’ve been working on developing an Instructor Training Program for quite some time now, and we’re excited to finally launch this. As our Community has grown, so has its knowledge and experience. While our training program has continually helped you all reach far beyond your initial fitness goals, some of you are ready to take your fitness journey to the next level.

We are looking for motivated CrossFitters who want to go beyond being just an athlete – so that you become someone who is not only knowledgeable and articulate about CrossFit, but you are capable of teaching a great CrossFit class as well!

Do you think you have what it takes? Are you interested in finding out? Then read on!

The High Voltage Instructor Training Program (ITP)

The High Voltage Instructor Training Program has been designed for the ongoing development of a fitness coach. We know there are several of you who are interested in coaching, without having to quit your job or change careers to do so. This program was designed to address both – the person who is looking for a career change, and the person who just wants to learn more, share it with others, and teach an amazing class.

We are looking to develop a group of people that we can rely on to be great substitute coaches, assistant coaches, to keep the lights on over holidays for people who want to keep training, and perhaps to eventually be part of the CrossFit High Voltage Coaching team and/or staff.

If you are interested, please join us at the gym on Thursday, October 27 at 6pm for an mini orientation.

Please email us at Tim@crossfithighvoltage.com if you’ll be there, or if you are interested in the program and have additional questions. We’re looking forward to taking this next step with many of you.

It’s going to be fun, exciting, and a great next part of the growth for CrossFit High Voltage.

Program Details:

Goals of the CrossFit High Voltage Instructor Training Program:

1. To provide our members with the opportunity to further their growth as an athlete and leader by becoming a High Voltage Certified Coach.

2. To create a core group of student instructors that are both knowledgeable and proficient in the  instruction of CrossFit movements and capable of teaching a fun and valuable CrossFit class.

3. There is no cost for this program…but you must be motivated and committed.

Program Description:

The CFHV Instructor Training Program was designed to help add to our expert coaching staff and have a steady flow of assistant coaches and helpers, some of whom may go on to become lead coaches or work on the operations side of the gym.

We are only looking for people who are responsible, self-starters, motivated, and are ready to learn how to become part of our team and what makes our gym so special.
To become an instructor through our program, the requirements are to pass the Level 1 CrossFit High Voltage Test, and then Level 2 and 3 CrossFit High Voltage Test. The speed at which you move through the program will be determined by your background, experience and diligence in practice and  execution.

**Note: Completing the CFHV Instructor Training Program in no way obligates you to being a full  or part time coach/instructor at CFHV. Completion does not include a CrossFit (HQ) certification, which is will also need to be attained. It also does not guarantee you a position as a regular  instructor in the CFHV schedule.

Entry Requirements:

1. Write a “Letter of Intent” –
This typed essay does not need to be long, but it should be  from the heart. (This IS a requirement, and may be used to determine your eligibility for  participation in the program.)

Email this to tim@crossfithighvoltage.com
by Monday, October 31.

You will find out within 1 week if you have been accepted.

Please include:
* Why do you want to be an instructor?
* Why would someone want you to be their Coach?
* What is your background (include all): education, profession, sports, and fitness?
* What are your strengths & weaknesses?
* Do you intend being an instructor as a career or a part time passion? (this will not affect  your acceptance we just want to know where you stand)
– A basic movement test must be completed.  Scheduling this test is the responsibility of  the student and must be done with Tim.

2. Instructor Training Program (ITP) Master Class –

Every week on Thursday Evening at  6:00pm, we will hold a master class strictly for those people in the CFHV ITP. This class will give each member of ITP an opportunity to create & present a workout, organize the class elements, do the workout, and receive constructive criticism on their  workout’s effectiveness, their ability to organize, motivate and lead a group.

Are you up for the challenge?

For those of you that are, it’s going to be an exciting journey making High Voltage even better.

I look forward to hearing from you!

 

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 Looks like we’re going to need a bigger board! Let’s keep the good times rolling on Wednesday!!!

Wednesday’s Training:

All Levels CrossFit:

A. Row: 3x300m. Score is slowest row time. Rest no less than 3 min each set.

B. 60 sec per station, 60 sec rest. 5 stations total. 2x through. Score is total reps.

1. KB Swings (heavy as possible)

2. Burpees

3. Row for cal

4. Pull Ups (upscale to Muscle Ups = 4 pts, bar muscle ups = 3 pts, chest to bar pull ups = 2 pts)

5. Overhead Squat

Level 1 CrossFit

Skill: overhead squat: sets of 5 reps going up in weight. Focus on keeping arms straight and bar path in line with mid foot.

WOD:

1 min on, 1 min off. 2x through. Score is Max reps.

-KB Swings

-Burpees

-Row for Cal

-Pull Ups

-Overhead squat