Tuesday – Member Spotlight

Tuesday – Member Spotlight

Today’s High Voltage star is Vani Lewerke…from our 6am Waffle WODer crew.  Her story started in the same spot CrossFit originated from – Santa Cruz. Her dedication to her fitness and CFHV makes her a great example and a Vixen we can all look up to…plus she’s always ready to crack a joke put someone on blast and generally have  a good time. Share some love for her in comments!

Vani…focused…All Day!

Q: Describe your first work out…and yes we want the deets!

The first time I ever tried CrossFit was at CrossFit West in Santa Cruz with some friends. They had been going for a while and suggested I check it out. Thankfully I didn’t know much about CrossFit; if I had I may have never gone! It was the hardest workout I’d done in a while. I remember thinking “If the warm-up is making me this winded what am I in for?!” At the end I was exhausted and could barely walk out of there… so obviously I became addicted!

Before joining High Voltage when did you know something had to change?

That first workout told me I needed to step it up. Before CrossFit I thought I was in relatively good shape. I quickly learned that I had a long way to go. Being honest with myself I never pushed myself to the max at the gym working out by myself. I was repeating many of the same movements and I wasn’t challenging myself. Soon after we got back from Santa Cruz we looked up the nearest CF and found High Voltage and never looked back…

Describe your most memorable CrossFit Experience for us. 

The first time I did a workout Rx’d (as prescribed)! When I started at CFHV I wondered if I’d ever get to the point of doing a workout Rx-ed. Last year at Fight Gone Bad 6 I found myself at a station that didn’t have any scaling options. Coach Tim (in his infinite wisdom) told me to “Put my big boy pants on” and get it done! So I put my big boy pants on and completed the workout Rx. It felt amazing! And my big boy pants have stayed on ever since.

Has there been an area of your life most impacted by your decision to join High Voltage?

CFHV has obviously made me physically stronger but it’s also made me more tough mentally. I find myself regularly pushing myself harder and further than I think I can go. My family at CFHV has reminded me that I’m stronger and tougher than I think.

Have you used CrossFit outside of the box?

This one time at band camp; actually at the airport I lost a bet and I found myself having to do my pushups from the ‘Rep a Day’ challenge at the airport (in the photo below). Embarrassing but a bet’s a bet! But seriously I find myself using the skills I learned at CFHV all the time. Carrying groceries helping people move etc… all of it’s easier with my newfound Superwoman strength! Okay so maybe I’m exaggerating a bit about the Superwoman part…

Who is your most idolized fellow Volt or Vixen.

Ninja Nick – Obviously! Most of you don’t know that he used to HATE going to the gym. The monotony of the workout really got to him and he struggled to find something other than basketball to help keep him fit. Since he started CrossFit he’s become stronger more athletic and has a body that makes women scream!

If I have to pick someone I’m not married to then my vote goes to Norma Serrano. She’s always pushing herself and giving each WOD her all. I don’t think I’ve ever heard her complain; she just does what needs to be done and looks awesome doing it!

What is your favorite cheat meal?

A big bowl of pasta and a glass of wine. Heaven!

Has getting in shape changed your professional life?

I’m a Waffle WOD-der (6am) and I’ve never been a morning person before. Getting a WOD done in the morning before going to work gets me ready for the day to come. I start the day already feeling accomplished and in an amazing mood. Thank you CFHV for that!

Do you have a one year CrossFit goal?

An un-assisted pull-up! A month ago I would have said a double under but I’ve finally managed to finally get them. I’m working on doing more than one at a time but I know I’ll get there. So now I’m going after the pull-up.

How long have you been CrossFitting?

I’ve been going regularly for 9 months. I look forward to finally getting that pull-up. Yeah buddy!

‘A bet’s a bet’ – Vani doing her ‘Rep A Day’ Burpees at the airport over the holidays! Booya!

Tuesday’s Training

All Levels
A1. x3  Power Clean -sets of 10 reps– Must Be Touch & go – 10 burpee penalty for each set that is broken dropped from the top etc


A2. Muscle Up Progressions x 7 at most difficult Progression

B. Deadlift – Every minute on the minute – 5 touch & go deadlifts for 8 minutes – same weight.

If the deadlifts are broken up or dropped 10 burpee penalty – really focus on time under tension and control on the negative

B. 4 sets – 1 minute per round rest 2 minutes

7x Hang Power Clean (unbroken)

7x Burpees w/ max height jump

Remaining time in round is for double unders – score is double unders

Level 1 CrossFit

Skill: Deadlift – sets of 5 reps – focus on solid form especially on the negative

5x Burpees
7x Deadlift
9x Wall ball