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We are Revolutionizing Fitness! 2011 CrossFit Gym of the Year
What, did you think a worldwide challenge was going to be easy? That’s why it’s called a challenge Step up and be the athlete you know you are capable of being.
The Importance of Consistency
Being consistent is extremely important in Crossfit. In our movements, it is vital that we are able to recreate successful repetitions in order to achieve virtuosity – the ability to make the common look uncommonly good. If you look at the statistics of the last few Crossfit Games, those who have done well were really just the most consistent competitors. Whether it be Rich Froning, Annie Thorisdottir, or simply anyone who has seen success in competition, consistency has been the key to victory in many cases.
So how can we learn to be consistent, and how can we apply that to our every day training?
It starts with making sure you can visit the gym on a regular basis. When you learn a new movement, make sure you go out of your way to repeat it properly. Reinforce good repetitions and create good habits. Finally, work towards being able to bring the same level of intensity for every workout – even for the ‘goat’ wods…you know…the one’s that aren’t a mix of your favorite movements.
Everyone did an awesome job last week. Lets stay focused and hit WOD 12.2 hard on Friday. If you’re feeling unsure about the snatch (like so many other people out there), stop by the box – we’ll be covering this in every class today, and helping you all refine your proper movement patterns so you can get the most out of this workout.
Looking forward to seeing you all at High Voltage today!
Coach Joshua Murillo
-And now a note I just received from our resident Paleo-chef expert, Nikki (we absolutely LOVE getting these messages!)
“1 year ago I moved to LA. Thanks for being such a great community for the past year I love you guys!”
How many times have we wished we could have a “do over” for certain situations or events in life? I know I do almost on a daily basis.
“If only I had done this differently,” I say to myself or “I should have done this…” .
Unfortunately we don’t always get a second chance, sometimes the best thing we can do is learn from our past and try to improve for our future. When I played football, going into the game I knew that I would probably make a mistake… maybe a bunch. But I also knew that if I did I would immediately make up for it on the next play.
In life and in our workouts we’re going to make mistakes, whether it’s 1 time or 100 times it’s going to happen. That’s why we train together and not on our own – so we can fix them quickly, and set up the next rep for success. But no matter how many time you reinforce proper mechanics, you’re going to get fatigued and you may not move as efficiently as you want to. You might have stopped for air longer than you’d planed on…
You can’t dwell on what you did or didn’t do (although I know, myself included, we do and beat ourselves up over it). That doesn’t resolve anything, and it’s a waste of energy. And instead of focusing on what you can’t change, you should focus on what you CAN change. You can learn from that experience and move forward.
This approach isn’t developed over night – it comes out of times of frustration, hard work, and perseverance - ultimately these times prepare you for success for that special moment when the rare and elusive second chance comes back around and you take full advantage of it.
Embrace the opportunity of failure – it may be the catalyst you need to make a leap forward in your life!
3..2..1..GO!
Wednesday’s WOD’s
All Levels CrossFit:
A. Max Distance Standing Triple Jump (get it, leap day?)
Jump from both feet onto non-dominant foot, onto dominant foot, to a two foot landing – 3 attempts – max distance is the score
B. In 30 Minutes complete AMRAP of the following - steady pace through out – 85-90% effort
5x CtB Pull Ups
10x Box Jumps
15x Wall Ball
20 second Front Leaning Rest (on rings or paralletes)
Run 200 meters
rest 2 minutes after each round
Level 1 CrossFit
Skill: Overhead Squat
Sets of 5 reps for 10 minutes – focus on an upright torso and straightening your arms through out the entire movement
The results are IN! High Voltage came in 17th in SoCal after the first Open Sectional Workout on Friday out of 131 affiliates who fielded a team. That’s an awesome performance, it’s was A LOT of burpees, and it shows how hard you’ve all been training and the enormous improvements you’ve made in your fitness. I know we’ve got way more in us too…so let’s hit these next 4 weeks hard. As always, YOUR energy is needed! Each of you make an important part of our High Voltage team.
Don’t forget, we’ll be doing the CrossFit Games Open Sectional WOD every Friday at every class – with the big ‘Friday Night Lights’ bash at 5:30pm. Friends and family area always welcome.
The next WOD isn’t announced until Wednesday night at 5pm, so you can rest easy for a second.
Post guesses of what the Sectional WOD 12.2 will be to comments – the closest guess will get a 10 oz bottle of SFH Fish Oil!
Check out this video of Chad doing some legit ‘gasmask over bar’ pull ups at the Fire Academy!
Got an awesome video of you doing awesome CrossFit shenanigans? Post it to YouTube and send me a link – I love watching & sharing our members being awesome…and yeah, it’s happens kind of a lot.
Tuesday’s Training
All Levels CrossFit
Ax4. Clean & Jerk Complex – (Anaerobic Power)
3x Power Clean, 3x Front Squat, 3x Power Jerk (touch & go all reps – especially power clean)
Bx2 . Max Reps in 1 minute Clean & Jerk (95/65#) – rest 3 min, then repeat. Score is total reps – goal is to work the whole minute, touch & go. (anaerobic capacity)
C. Row sprint repeats – Everyone’s favorites (anaerobic capacity/glycolytic/lactate recovery)
3×300 meter row, then immediately into max set Handstand Push Ups (sub ring push ups, regular push ups, knee push ups) – the set terminates when you fail a rep or fall off the wall
-rest 3 minutes after HSPU is finished.
-Score is slowest row and total HSPU
Level 1 CrossFit
Skill – Hang Power Clean
WOD: 4 stations, 1 minutes per station, 1 minute rest, 3 rounds, for total reps
I’m so impressed with every one’s performance on the first sectional WOD. It’s a sign of all your hard work and dedication, and taking the ‘Full Effort is Full Victory’ mantra. On that note, I would like to talk about recovery so that for the next 4 weeks we can continue to find ourselves in a prime state to measure our progress.
Due to the nature of the Open Sectionals and the fact that they are drawn out over the course of 5 weeks rather than a one weekend blowout, maintaining your conditioning, strength, and overall well being becomes crucial. We’ve all been good about feeding our hungry post-workout muscles what they need and want. Remember that now will be the most important time to up your protein intake and keep your muscle tissue well tended to.
We have GREATLY cleaned up our diet these last 30 days, reducing our intake of Pro-Inflammatory Omega-6s. Still, during this time of testing, inflammation and joint soreness will become a main obstacle. It is paramount to maintain, or even increase, our intake of Anti-Inflammatory Omega-3s (aka-Fish Oil). If you’re one of the few not taking Fish Oils year round, I would still recommend temporarily introducing them into your diet during this time of testing. The benefits speak for themselves, just ask the CrossFitter next to you.
Keep up the hard work Volts and Vixens and let’s see what we’re capable of!
~Coach Tyler
Yeah, Friday night was cool…
How cool?
How awesome?
How memorable?
How supportive?
How intense?
How intense?
How intense?
How unforgettable?
Let’s just say we know how to have a good time!
Community support has always been one of the main drivers of High Voltage. You all made Friday night special. It was the accumulation of all the hard days of training – and whether you come to Level 1 and just got started, or have been around since the old box, YOU are what makes this special. Your energy IS needed.
And for about a thousand more killer photos, check out our Facebook page – facebook.com/cfvolts
-Same time, this coming Friday night at 5:30pm. Stay on top of your recovery and let’s keep killing it!
Monday’s Training
All Levels CrossFit:
A1-Back squat 5×3
A2- toes 2 bar 3×15 (3 sets)
B. 85% of 3rep squat for max reps (as long as you stay under the bar)
20) Bx4 make you they stay on work/rest pace
B1. KBS x 20, rest 30 sec
B2. Muscle up progressions x 5 – rest 30 sec (at your most difficult progression – chin/chest/belly/muscle up!)
B3. 30 seconds AMRAP double unders, rest 30 sec
2 scores are kb weight minus total breaks on kb / lowest round of double unders
I.e., 70kb swing -9 breaks = 61.
Level 1 CrossFit
Skills
1- Kipping pull ups work technique and refine it!
2- Front squat – sets of 7 reps for 10 minutes
WOD: 15 min AMRAP
10x goblet squats
15x kb swings
20x sit ups
50x jump rope passes
It’s a Party…it’s a Workout…and it’s a Celebration!
It’s a High Voltage Friday Night unlike any other, and you’re not only invited, but YOU are needed!
This Friday night we will be doing much more than kicking off 5 weeks of excitement and personal challenges.
This Friday night will be BIG!
…How big is it?
We’ve got a DJ…
Vitacoco will be here giving out Coconut Water…
We will have not 1 but 2 massage therapists giving out free massages before you WOD…
We will be announcing the winners & prizes of the Refine Your Fuel Nutritional Challenge
A Non-Paleo Pot Luck will follow, so we can all enjoy a cheat/reward meal together
And…we are going to celebrate! A celebration so big Anheuser-Busch has got on board to sponsor the party! Boom!!!
High Voltage was named the 2011 CrossFit Business of the Year, and what better time to shout out ‘Yeah Buddy’ than with hundreds of our closest friends?
So, what do you need to do?
First – come ready to do 7 minutes of Burpees, because that’s the first WOD of The CrossFit Games Open Sectionals.
Second – wear as much High Voltage gear as you have. This is a worldwide competition among CrossFit Boxes, so come ready to represent!
Third – friends, family, and loved ones are more than welcome to come. Also, it’s a non-paleo potluck, so bring your favorite grub!
See you all there tomorrow night.
Oh, and one last thing – for the few of you who still haven’t registered for the High Voltage team -
For full details on all the great benefits of registering, Click Here!
Event Info & Location -
CrossFit High Voltage
219 W. Palm Ave
Burbank, CA 91502
This Friday night – February 24
5:30-7:30pm WOD
Party & Celebration to Follow!
Watch this video – it covers workout standards and 2 of the top athletes in the world crushing it…’just’ like you will be…
This video is from our boy Carl Paoli – he’s always ready with some incredible tips and pointers to improve your body position and performance…and when every little bit matters…
Friday’s WOD:
We will be doing this WOD at every class…but the party is at 5:30pm! We will run it in heats every 10 minutes until there are no burpees left.
2012 CrossFit Games Open Sectional WOD 12.1
7 minute AMRAP Burpees with a 6″ jump
Games.crossfit.com – join the High Voltage Team already!
“Satisfaction does not come with achievement, but with effort. Full effort is full victory.”
The CrossFit Games Open Sectionals are here – that means every Friday for the next 5 weeks you will be putting your current fitness level to the test. Whether you’ve dialed in your nutrition from the Refine Your Fuel Challenge, or you’ve just got back from vacation – having a ‘fitness deadline’ is one of the best ways to stay motivated and stay in the game. These are workouts everyone can do, whether you’re a newbie or you’ve been breathing fire for ages…don’t believe me? Friday’s WOD for week 1 is…drumroll please -
7 minutes of AMRAP Burpees (with a 6″ jump of course!)
Don’t lose sleep over it, it’s just another WOD…
Sure it ends up like this…
Charissa, mother of 2 – 111 reps…currently tied for 3rd in the world…
But that effort comes from this -
Community support and the best group environment. You’ll never do more reps alone that you’re going to do on Friday night. Want to find out what that’s like? What you’ve got in the tank. Trust me, it’s a cool feeling, and it’s a journey you should go on with yourself at some point. If you have before, this Friday is right up your alley…and if you haven’t…then we’re waiting with open arms and are ready to help show you the way!
Which brings me to pre-competition preparation, in the form of cold baths.
When I lived at the Olympic Training Center, there was not a competition that I fought at where I didn’t do either a cold bath or contrast bath (1 minute cold, 1 minute hot x 8 sets) before. It was part preparation and part ritual. Even now when I compete in weightlifting or CrossFit, I HAVE to take an ice bath. I’m a big believer in this – I’ve bartered for ice in Vietnam, and I’ve hoarded ice in Ecuador.
And I’ve done this because it works.
After weeks and weeks of strenuous training (and cutting a bunch of weight), my legs felt rested, I was able to have some time alone to focus…and it was a great mental challenge. If this California boy could sit in an ice cold bath, I knew mentally I was ready. Ready for anything. Sound familiar?
Here are some steps that I found online that are right up your alley for this Friday. I’ve augmented it slightly so it applies to CrossFitters (it was written for runners, but the concept is right).
Enjoy – and we’ll see you Friday night. One last reminder – we’ll be doing the WOD at every class on Friday, but the big party is Friday night at 5:30pm. We’ll have heats going every 10 minutes. I hope to see you and your fresh legs there!
Ice Baths 101-
Why should I take a bath with ice? It’s freezing! - The following is based on advice from runaddicts.net, made relevant for you CrossFitters!
Yes, it is chilling. Although most of us don’t like a cold shower, an ice bath right after an intense training session can actually do wonders for your body. It’s a fact that right after an intense activity, like a long run or a set of short sprints, your muscles experience microtrauma. These are small tears in the muscle fibers, which are perfectly normal for athletes. You’re probably feeling some of it when your muscles hurt after an exhausting WOD, but you won’t feel every tear since they are, as the name implies, micro.
Because of the very low temperature, ice bath also becomes a great treatment for muscle soreness, strain, and inflammation. It also prevents the breakdown of muscle tissues. The cold water will stimulate muscle cells to start repairing the muscle tears.
As you immerse yourself in the ice bath, you’ll get relief from your sore muscles, let’s say your calves. The good thing about the ice bath is that your other leg muscles are also being treated in the process, like your hamstring, gluteus, and quadriceps. Thus, it gives your body optimal conditions for recovery.
How can I do it at home? I don’t have a hydrotherapy pool?
You don’t have to be an owner of a five thousand dollar hydrotherapy pool for you to enjoy ice bath therapy. In fact, you’ll just need a bath tub, water, and a lot of ice packs. Here are the steps that you can take to conduct ice bath therapy at home:
Prepare a lot of ice cubes or packs
Remember that your target temperature for an ice bath is from 12° to 15° Celsius. You can make your own if you have a decent freezer, or you can buy some at the nearest convenience store.
Fill the tub with cold water before you run
Put enough water to fill up to your waists so that the whole lower body can benefit from the therapy.
Right after your run, add ice
If you have a thermometer, you should measure how cold the tub is before going in.
Slowly step in the tub and prepare for the extremely cold water
Things to remember
Don’t stay too long in the tub
Ten minutes should be more than enough time to stay in the tub. Stay for more than twenty and you’ll risk suffering from cold-induced muscle damage.
Your first few sessions will be the hardest
It would be a great idea if you would have something to keep you warm by your side, perhaps a cup of hot chocolate or tea. You might also want to find something to do while under ice bath therapy. You could bring a running book or a magazine with you.
Take a warm bath or shower around 30 minutes to an hour later
Muscles, along with the tissues, have a tendency to become stiff and tense in extreme cold.
There are times when you might want to jump out of the tub because you can’t handle the cold
I would suggest that you try your best to handle it. Keep yourself motivated by keeping in mind that this therapy will help your muscles recover, thus, possibly allowing you to have a better performance in your next run.
Extremely cold ice baths, colder than the advised temperature, could result to fainting
It’s always best to check the temperature from time to time. It’s also better if you let someone know that you’re in the tub with ice. Do this for safety reasons.
Now, you’re quite ready to take an ice bath. The therapy will surely help you reach your athletic goals, whatever they may be. Famous athletes will tell you that ice bath therapy works great. They believe that ice bath therapy gives them speedy recovery, and at the same time, helps in preventing injuries.
So what are you waiting for?
With Sectionals here, you might want to consider taking ice baths to make sure you’re 100% ready for the big day. Quickly repair that muscle damage through regular ice baths after your WOD.
Thursday’s WOD:
Ok, here’s the deal. Thursday WOD’s aren’t designed for Friday’s competition. If you’re in that space where you feel like (and we’ve all been talking about this) that you really want to test yourself on Fridays, then you should be RESTING on Thursdays. If you’re in that space where you’re trying to understand your engine, learn more about CrossFit AND test yourself on Fridays…then Thursdays are PERFECT for you. I’m not going to program an ‘active rest day’ or ‘unloading day’ the day before. Why? Because if Sectionals are anywhere on your radar, then rest is best. But, if your main goal is getting ripped for summer, getting in the fitness grove, understanding more about this crazy new thing we call fitness, then you definitely want to be here.
Questions on this, and where you fit in? Email your Roster Coach, it’s what we’re here for, it’s the additional level of service we provide, and it’s how we continually help each of you reach your individual fitness goals.
First things first, I want to say how proud I am of everyone who participated in the 30 Day Refine Your Fuel Challenge. Everyone did a great job and made improvements in their life from when they started.
Over the course of the RYF Challenge, I got the opportunity to look very closely and see many positive changes in people. For some it was a change in your outlook on life, or how much better you feel and perform in your training sessions – for other it was losing weight for the first time or being more accountable than ever.
Some people started off strong and diligent, writing every little thing down and being as detailed and descriptive as possible. Some of us didn’t start out as strong as we’d hoped – it does take time to undo lifelong changes – but over the weeks got better and showed huge progress. As this Challenge comes to a close I urge you to not just stop what you’ve been doing and lose all the good habits you’ve acquired. That was the point of making it such a focused challenge!
Take what you’ve learned and continue to grow and improve. Remember it’s not how you start – it’s how you finish. There is always much more ahead, and I look forward to taking the next set of steps with each of you, today.
Coach Bolt
Even after a break, Vani crushes her PR! Long term, sustainable results, it’s not only what we are after, but what we try to educate each and every one of our Volts and Vixens to understand and achieve. This doesn’t happen overnight, and while ‘some’ of what we do can happen in 30 days, the best changes are lifestyle changes. From the way you move, the way you eat, the methods & ways you train, to the perceptions you have about yourself in a never ending world of ‘fitness ideas’ – we want unleash the ‘you’ that you’ve always wanted. Always have. Always will.
Wednesday’s Training
All Levels CrossFit
A. Snatch complex – 3x power snatch, 3x behind neck push press, 3x overhead squat
5 sets
B. Max effort L-sit hold – 1 attempt
20) C. 4 rounds for time
1. 200m run 20 burpees
2. 200m run 20 wall ball
3. 200m run 20 toes to bar
4. 200m run 20 burpees
Rest 1 minute after each round – score is total time
Each round should be about 90% effort and as straight through as possible. Go for as few breaks as possible – steady through out.
Level 1 CrossFit
Skill – overhead squat
WOD- 20 minute AMRAP
400m run-
After each run complete 15 reps of the following, in order
1. Burpees
2. Wall Ball
3. Sit ups
At round 4 you go back to burpees, etc
Congrats on turning 30…that is – all of our Refine Your Fuel Challengers have completed their 30 Day course to eat better, train more consistently, and find out new ways to improve your overall health & fitness. You’ve done the hard work,
I woke up to a really cool email yesterday from Edgar, he wrote, “The proof is in the paleo pudding!!! Smashed my baseline by 1 minute, 5 seconds, added 20 pounds to my back squat, and lost 5 pounds! Yeah Buddy!!!”
Needless to say, that was the start of a pretty awesome day. But…it just got better. After I left the box, I got a call from Coach Murillo that we had 83 PR’s on Monday (but who’s counting…wait, we’re counting…and there were 83). Not a bad way to spend a holiday.
We’ve still got a bunch of you who need to do the post-test workouts (1 Rep Back Squat & Baseline), the post RFY out take measurements (this needs to be completed by Wednesday). If you weren’t in Monday, you’ll be doing this today at the box…if you were in Monday, we’ve got a little something ‘fun’ for you.
All the winners & prizes will be announced this Friday Night at our big party (5:30pm Sectional/Fittest in Burbank WOD, Non-Paleo Potluck to follow). Trust me, you want to be there.
And a huge thank you from all the coaching staff – we’re seeing how many people are starting to get registered on games.crossfit.com & joining our team! That is awesome, and we are honored to have each and every one of our Volts and Vixens rep our Community. Oh, and if you want to read the best Team Description EVER…well you’ve got to go to High Voltage’s Games website and check it out!
Karissa’s first of very many PR’s! Congrats!
Tuesday’s Training
Note -If you weren’t in yesterday, you will be doing your 1 Rep Max Back Squat & Baseline post-test.
All Levels CrossFit:
A. Thruster
3-3-3-3-3
B. 4 Rounds: 1 minute on, rest 3 minutes
12 DB Thrusters, then with remaining time in the minute is AMRAP double unders
Your score is total double unders combined in all 4 rounds.
Level 1:
Skill: Thruster
WOD: 4 Rounds – 2 Minute AMRAP, rest 2 Minute
AMRAP of 10 DB Thrusters, 40 rope passes in 2 minutes,
Score is combined rounds completed in all 4 rounds
Just 4 weeks ago we did the initial fitness testing and intake for the 30 Day Refine Your Fuel Nutritional Challenge. We have seen some amazing results already, and the great news is…we’re not…quite…done!
Monday & Tuesday (and Wednesday if you absolutely can’t make it Monday or Tuesday) we will be doing our ‘outake’ at the box. This means we will be re-testing your 1 Rep Max Back Squat, and your Baseline conditioning times, and ‘after’ photos and measurements.
Stay focused…you’ve all made some enormous gains. At the day 20 mark we’d already had a handful of you tell us you’d lost 20#’s! Wow! But even more importantly, you’ve learned a whole lot about how your body operates with better eating, more focused training, and full commitment. Our entire Coaching Staff is excited to see where you’ll be after your 30 days are complete.
Now…what would your life look like if you were able to do this every month?
Wait, you can…because you already are. You may not go this ‘clean’ all the time. You might have found out that you like to do ‘weekday’ Paleo, or are 80/20, or how to fuel properly before and after your training session. The goal is to implement your new knowledge into the rest of your life. The goal is to help you realize everything you are fully capable of.
Oh, and this Friday night it is time to celebrate!
Fittest in Burbank & CrossFit Games Open Sectionals is this Friday at 5:30pm at the box. We will be doing the WOD’s at each class on Friday, but the big party, and Non-Paleo Potluck will be happening Friday night. Come help us celebrate a bunch more awesomeness. There’s really only one thing we need, and that’s YOU!
Sign up at games.crossfit.com and choose to be a part of the High Voltage Team! Again…this means…YOU!!!
Post what you are looking forward to eating this Friday night at the ‘Non-Paleo Potluck’ to comments.
Stefan & Nikki dropping some gourmet Paleo knowledge on everyone at our first ‘Kettlebell Cooking Class’
And we’re a fitter, healthier Community for it! We’ve received a TON of inquiries about doing more of these classes…and because Stefan can just barely out deadlift me…I can’t say no…
Stay tuned for the next installment of the latest hit at High Voltage -The Kettlebell Cooking class!
Sometimes it seems like things don’t move as quickly as you want them to.
Sometimes it appears that gains are easier for others than they are for you.
I’m here to tell you this is not the truth.
It is hard work.
It is determination.
It is stepping in our door every day.
It is humbling yourself and becoming a part of the process.
It is helping a new CrossFitter become better.
It is putting yourself in the environment for adaptation.
It is continually starting over again at step 1 and going through each part again.
-We can all do it.
If you are currently doing it, whether it’s with our gym or not, take a moment and be very happy about what you’ve done.
If you’re not doing it, drop us a line – 818-848-8804, and let’s help get you started.
585 by coach Josh – he had 635# at his knees…let’s look for that in March! And for those of you keeping track from his post in January, his snatch is up 30# to 235. Only 10# off his March goal. Ever Ready, and always improving…
Krystal worked up to 220#…she has worked so hard for her results, and we’re very happy for her. PS, it was a 55# improvement on her Personal Record…but who’s counting? (we absolutely are)
Coach Murillo pulled a PR of 460#! Can you tell we’re proud of our incredible coaches?
And Desi pulled a PR of 220#, nearly double her body weight (of which I am not telling)! And she can run, do double unders, kick ass on box jumps, and, and… and…this stuff doesn’t happen over night. It takes time, proper progressions, proper attention, and programming design…but with dedicated athletes, and coaches who care about your performance…
It keeps on happening! There were so many PR’s today, more than we can post here. We’re not a new gym, and we take the fact that most (or all) of a class that ends up PR’ing as a huge accomplishment.
So when you need a place to get you started – when you’re ready for your very first instruction on how to deadlift properly, and WHY you need to deadlift properly…
When you need a place to get you over your hard spot -when you need a place to get you to your ‘BHAG’ (big, hairy, audacious goal) – give us a shot.
That’s kind of our thing…
PS, this guy is teaching our Paleo Cooking class this Saturday from 1-3pm…trust me, he deadlifts over 500# and runs a sub 6 minute mile - you want to know what he knows…and he’s a pretty good cook…
Friday’s Training
10 Minute Work Capacity Test (aka, one of my favorites…)
In 10 minutes complete -
4 min max calorie row
3 min max reps chest to bar pull ups
2 min max reps body weight back squat
1 min max reps shoulder to overhead (135/95 – scale as needed)
Step up and be the athlete you know you are capable of being.
