Wednesday – December 14 – Consistency

Wednesday – December 14 – Consistency


The benefit of regular exercise has been acknowledged for centuries. One of the pillars of a successful athletic or fitness career be it for sport or health is consistency. When a new a athlete joins High Voltage we counsel that one of the first tips to success is to set a schedule and stick to it. This holds true no matter if you’re a seasoned & veteran CrossFitter or a green rookie; only the consistent manifest truly amazing results.

While other factors in your development like diet and sleep often require more of a lifestyle change what everyone can do is set aside that one precious hour to develop the condition of their body.  So what are you waiting for…set that schedule and be consistent!

“Lack of activity destroys the good condition of every human being while movement and methodical physical exercise save and preserve it.” -Plato

~Coach Tyler

– And now time for 2 awesome video’s of our Volts – Coach Josh B & Chico – using their High Voltage training in real life (well almost real life) situations!

-This first video is of Coach Josh using his CrossFit skills to deadlift a car! Notice how the bodybuilder is struggling…and if you’re not sure which one is Coach Josh it’s just as Nick the Cop said…”Coach Josh lifted his side is noticibly higher!” Yeah it’s true we even just turned Josh deadlifting Bear Grylls’s car into a competition. And he WON!

This video is of Chico doing a LEGIT muscle up on a mantle while rock climbing and obviously spray painting rocks. That’s right he’s using his CrossFit training to learn & play new sports…and kick @$$ at new sports as well!

Way to lead by example guys!!!

Wednesday’s Training

All Levels CrossFit: 

A. Skill Work for 10 – 12 minutes
Go back and forth these 2 skills with them for about 10-12 minutes. Really focus this time to develop these difficult skills!

A1. Pistol Progressions (band no band weighted) x 10 reps each leg

A2. Muscle Up Progressions – Chin over bar chest to bar belly button to bar/ chin over rings chest to rings belly button to rings/transition – x5 reps at your most difficult progression.
B. Tower of Power Back Squat
Scale weight as needed but follow the ratio:
1 minute per round for max reps/points rest 3 minutes. 5 rounds total.
Round 1: 135/85 – 1 point per rep
Round 2: 185/115 – 3 points per rep
Round 3: 225/135  – 7 points per rep
Round 4: 185/115  – 3 points per rep
Round 5:  135/85  – 1 point per rep

Scale weight as needed but keep the weight ratios proportionate.

Substitution for squats looks like this – Kipping Pull Up/Chest to Bar/Strict/Chest to Bar/Kipping same with push ups etc.

Level 1 CrossFit:

Skill: Back Squat

WOD: Tower of Power

Same formula as All Levels but no Rx’d weight. Focus on proper body positioning through the entire set!

Finisher – Tabata Sit Ups – High Score