Work Hard – Party Hard

Work Hard – Party Hard

  • This Friday Night – 5:30pm – Final Sectional WOD at High Voltage. Free Massage peeps, DJ, Post-WOD BBQ sponsored by Anheuser-Busch, and the raddest Community around!
  • Saturday – 11am we meet at CFHV and head over to CF Pasadena (or just meet us there) – it’ll be 3 of the raddest Communities around! High Voltage, 818, and our hosts, Pasadena are meeting up for a final WOD bash – you don’t have to do the WOD over…you can just come for the fun! No Barbell class on Saturday, but there will be 9am & 10am classes and Sunday as regular.

You put the lime in the coconut!

Coconut water is the talk of the town in the health conscious community. That’s probably because it’s pretty awesome. If you don’t want to take my word for it, here are some facts: Coconut water has an array of benefits.

It’s amazingly hydrating and loaded with potassium – just what a CrossFitter needs! When you sweat your lose a large amount of sodium and potassium. Most people have no shortage of sodium in their diet. Potassium however, is an entirely different story.

Depleted levels of potassium can have a number of work out related symptoms, from premature fatigue to muscle cramps. So the next time you find your WOD limited by muscle cramps or just being totally exhausted, chug a coconut water!  Oh, and if you haven’t already tried it, it’s pretty tasty when mixed with your SFH Recovery protein!

-Coach Tyler

 

Getting inverted…everyone’s doing it – ‘even’ Omar!

Thursday’s Training:

All Levels CrossFit:

Skill: Review of movements for Friday’s 12.5 CrossFit Games Workout

The Thursday Challenge – Complete as many rounds as possible! Will anyone get all 30?

30 Minutes – every minute on the minute

4x Burpee Twists

4x Kb Swing

4x Box Jumps

Score is total rounds complete

Thursday’s Training:

All Levels CrossFit:

Skill: Review of movements for Friday’s 12.5 CrossFit Games Workout

The Thursday Challenge – Complete as many rounds as possible! Will anyone get all 30?

30 Minutes – every minute on the minute
4x Burpee Twists

4x  Light Kb Swing

4x Box Jumps

Score is total rounds complete

  • This Friday Night – 5:30pm – Final Sectional WOD at High Voltage. Free Massage peeps, DJ, Post-WOD BBQ sponsored by Anheuser-Busch, and the raddest Community around!
  • Saturday – 11am we meet at CFHV and head over to CF Pasadena (or just meet us there) – it’ll be 3 of the raddest Communities around! High Voltage, 818, and our hosts, Pasadena are meeting up for a final WOD bash – you don’t have to do the WOD over…you can just come for the fun! No Barbell class on Saturday, but there will be 9am & 10am classes and Sunday as regular.

You put the lime in the coconut!

Coconut water is the talk of the town in the health conscious community. That’s probably because it’s pretty awesome. If you don’t want to take my word for it, here are some facts: Coconut water has an array of benefits.

It’s amazingly hydrating and loaded with potassium – just what a CrossFitter needs! When you sweat your lose a large amount of sodium and potassium. Most people have no shortage of sodium in their diet. Potassium however, is an entirely different story.

Depleted levels of potassium can have a number of work out related symptoms, from premature fatigue to muscle cramps. So the next time you find your WOD limited by muscle cramps or just being totally exhausted, chug a coconut water!  Oh, and if you haven’t already tried it, it’s pretty tasty when mixed with your SFH Recovery protein!

-Coach Tyler

 

Getting inverted…everyone’s doing it – ‘even’ Omar!

Thursday’s Training:

All Levels CrossFit:

Skill: Review of movements for Friday’s 12.5 CrossFit Games Workout

The Thursday Challenge – Complete as many rounds as possible! Will anyone get all 30?

30 Minutes – every minute on the minute

4x Burpee Twists

4x Kb Swing

4x Box Jumps

Score is total rounds complete

Thursday’s Training:

All Levels CrossFit:

Skill: Review of movements for Friday’s 12.5 CrossFit Games Workout

The Thursday Challenge – Complete as many rounds as possible! Will anyone get all 30?

30 Minutes – every minute on the minute
4x Burpee Twists

4x  Light Kb Swing

4x Box Jumps

Score is total rounds complete

  • Going away party tonight for Coach Josh B at Barney’s in Burbank – 7:45pm. Come on by and send of Boult in High Voltage style. Blood in, blood out.
  • Today is the last day to submit your design for our Regional Team T-Shirt Contest. Please email all awesome designs to design@crossfithighvoltage.com – may the best design win!!!

~So, what now?…

Sectionals have come and gone. We gave our all and our team has made it to regionals! But what now? What can we do with all of the training that we have done to prepare ourselves for the last five weeks? It would be easy to let it all go and take a few weeks off from our diet. It would be easy to take a few weeks off to just relax and have a good time.

“It would be easy…”

But we don’t let that phrase hold water at our gym…

You are all stronger now because of your training. You are all better CrossFitters because of what you have accomplished over the last five weeks. Why waste it? Let’s build upon it. Let’s take what we’ve done and become even better. After five weeks of testing, I’ve seen so many people move up in weight, move up in height (regarding box jumps), and move up in scaling whether it be toes to bar, or chest to bar pull ups over the last five weeks. There is no going back. We are going to move forward from here. Everyone has stepped it up due to this challenge. Now the bar has been raised. Your own personal bar has been raised. There is no going back. You are all better athletes now. Congratulations.

~Coach Josh Murillo

  • We also posted our first ever ‘Craigslist Help Wanted’ Ad – check it out – even in hard times, we always love to have good times 🙂

Friday’s Training: 

All Levels CrossFit

A. “Angie”

For time

100 pull ups

100 push ups

100 sit ups

100 squats

B. Back Squat

3-3-3-3-3 (to 85% of 1RM)

Level 1 CrossFit – Today at 7am & 6:30pm

Skill: Kipping Push Ups

WOD: Lil Angie

50x Pull Ups (sub ring rows)

75x Push Ups

100x Sit Ups

100x Squats

  • This Friday Night – 5:30pm – Final Sectional WOD at High Voltage. Free Massage peeps, DJ, Post-WOD BBQ sponsored by Anheuser-Busch, and the raddest Community around!
  • Saturday – 11am we meet at CFHV and head over to CF Pasadena (or just meet us there) – it’ll be 3 of the raddest Communities around! High Voltage, 818, and our hosts, Pasadena are meeting up for a final WOD bash – you don’t have to do the WOD over…you can just come for the fun! No Barbell class on Saturday, but there will be 9am & 10am classes and Sunday as regular.

You put the lime in the coconut!

Coconut water is the talk of the town in the health conscious community. That’s probably because it’s pretty awesome. If you don’t want to take my word for it, here are some facts: Coconut water has an array of benefits.

It’s amazingly hydrating and loaded with potassium – just what a CrossFitter needs! When you sweat your lose a large amount of sodium and potassium. Most people have no shortage of sodium in their diet. Potassium however, is an entirely different story.

Depleted levels of potassium can have a number of work out related symptoms, from premature fatigue to muscle cramps. So the next time you find your WOD limited by muscle cramps or just being totally exhausted, chug a coconut water!  Oh, and if you haven’t already tried it, it’s pretty tasty when mixed with your SFH Recovery protein!

-Coach Tyler

 

Getting inverted…everyone’s doing it – ‘even’ Omar!

Thursday’s Training:

All Levels CrossFit:

Skill: Review of movements for Friday’s 12.5 CrossFit Games Workout

The Thursday Challenge – Complete as many rounds as possible! Will anyone get all 30?

30 Minutes – every minute on the minute

4x Burpee Twists

4x Kb Swing

4x Box Jumps

Score is total rounds complete

Thursday’s Training:

All Levels CrossFit:

Skill: Review of movements for Friday’s 12.5 CrossFit Games Workout

The Thursday Challenge – Complete as many rounds as possible! Will anyone get all 30?

30 Minutes – every minute on the minute
4x Burpee Twists

4x  Light Kb Swing

4x Box Jumps

Score is total rounds complete

  • Going away party tonight for Coach Josh B at Barney’s in Burbank – 7:45pm. Come on by and send of Boult in High Voltage style. Blood in, blood out.
  • Today is the last day to submit your design for our Regional Team T-Shirt Contest. Please email all awesome designs to design@crossfithighvoltage.com – may the best design win!!!

~So, what now?…

Sectionals have come and gone. We gave our all and our team has made it to regionals! But what now? What can we do with all of the training that we have done to prepare ourselves for the last five weeks? It would be easy to let it all go and take a few weeks off from our diet. It would be easy to take a few weeks off to just relax and have a good time.

“It would be easy…”

But we don’t let that phrase hold water at our gym…

You are all stronger now because of your training. You are all better CrossFitters because of what you have accomplished over the last five weeks. Why waste it? Let’s build upon it. Let’s take what we’ve done and become even better. After five weeks of testing, I’ve seen so many people move up in weight, move up in height (regarding box jumps), and move up in scaling whether it be toes to bar, or chest to bar pull ups over the last five weeks. There is no going back. We are going to move forward from here. Everyone has stepped it up due to this challenge. Now the bar has been raised. Your own personal bar has been raised. There is no going back. You are all better athletes now. Congratulations.

~Coach Josh Murillo

  • We also posted our first ever ‘Craigslist Help Wanted’ Ad – check it out – even in hard times, we always love to have good times 🙂

Friday’s Training: 

All Levels CrossFit

A. “Angie”

For time

100 pull ups

100 push ups

100 sit ups

100 squats

B. Back Squat

3-3-3-3-3 (to 85% of 1RM)

Level 1 CrossFit – Today at 7am & 6:30pm

Skill: Kipping Push Ups

WOD: Lil Angie

50x Pull Ups (sub ring rows)

75x Push Ups

100x Sit Ups

100x Squats
Hey Volts and Vixens!

I hope everyone had a great time tonight at our final ‘Fittest in Burbank’ Throwdown for 2012! The End-Of-Sectionals BBQ has been well earned and letting loose with my favorite group of people is always awesome! It’s important to reward yourself every so often and the party is perfect for the job.

Now, let’s say you just weren’t able to make it Friday Night, well, guess what – you get a second chance to reward yourself! Saturday at 11am we’re heading over to CF Pasadena, where 3 of the raddest Communities around: High Voltage, 818, and our hosts, Pasadena are meeting up for a final WOD bash! You’ll be able to either to do the WOD over, just watch and let loose, OOOR both!

Weekend Schedule-

Saturday:

9am – Level 1 Team WOD

10am – All Levels Team WOD

11amCancelled – Get out to CrossFit Pasadena for the 12.5 Final Sectional WOD bash!

Sunday:

10am – The Long WOD – Coach Josh B is on this weekend and has a special ‘brain child’ prepared for those who dare!

11am – High Voltage Strength – CFHV Strongman, Coach Josh B will be sharing some of his power building favorites! Come in and get strong!