Wednesday – ITP & Team High Voltage

It’s Monday, and that means the start of a new week. Another chance to wipe the slate clean and get started on the right foot, and a chance for new opportunity. A new week is always another chance to step up your game and become a fitter, healthier person. Our Regional Team is ready to step up this weekend and show you all the hard work we’ve been doing to get ready for this Friday through Sunday in Pomona. You can get tickets here.

Coach Tyler spent the entire weekend in Scottsdale, Arizona, stepping up his own game in a major way. He had the privilege off 2 full days with James FitzGerald at an small programming & exercise selection clinic. So, who is James FitzGerald? You probably hear me talk about him as OPT, he’s also known as the first CrossFit Games Champion from 2007 and in my opinion, the top programming mind in all of CrossFit. We’ve always taken enormous pride in High Voltage having the best programming possible, much of which has always been influenced by his concepts. It is an enormous honor for Tyler to get to learn first hand from him – and he even earned a personal invite to his next seminar from OPT himself! I’m very proud of him (Tyler, not OPT for noticing how awesome Tyler is), and of course, super jealous.

As our first Associate, Tyler has taken on a huge roll as a leader in our gym operations and coaching, and on top of that, this week he’s taken what he’s learned and is leading the Murph Prep programming for the week. It’s going to be an awesome week – see if you can figure out the unique ways he’s preparing you all for a very challenging workout without just beating you up…AND helping you recover better…AND helping you still get stronger…AND improving your skill, technique & goat work…AND helping reduce injury….AND making you an all around better CrossFitter. It’s amazing how much goes into this and how most people don’t really know how to use this tool we call CrossFit. Some people can get a couple of these right. But the complete package – that’s what we strive to give you every single day.

It’s going to be an awesome week. It always starts with great programming and coaching, but we always need YOU to come in and put in work and ready to step up your game.

Post the 1 way you’re planning on Stepping Up Your Game to comments.

Tyler and the first CrossFit Games Champ & my programming hero, OPT

Monday’s Training: 

All Levels CrossFit

Level 1 CrossFit

Murph Prep, Day 8/30 – phase 2…A. Deadlift

  • Build to a Daily Heavy Single in 15 minutes
  • The lift must be up and down
  • Make sure to control the decent with no form breaks
B. Tempo Push Ups @1010 AMRAP x 3 sets, rest 2 min
  • What the heck is 1010?
  • Come to class and find out!
Murph Prep, Day 8/30 – phase 2-Skill:

  • Deadlift
  • Sets of 3 reps
  • Review Push Press
C. 4 Rounds for time

  • 3 floor length single arm overhead walking lunge (kb or db)
  • 12 single arm push press (same db or kb – any arm)
WOD: 12 Minute AMRAP

  • 2x Floor length Walking Lunge
  • 5x Push Ups
  • 7x KB/DB Swing
  • 9x Single Arm Push Pres

It’s Monday, and that means the start of a new week. Another chance to wipe the slate clean and get started on the right foot, and a chance for new opportunity. A new week is always another chance to step up your game and become a fitter, healthier person. Our Regional Team is ready to step up this weekend and show you all the hard work we’ve been doing to get ready for this Friday through Sunday in Pomona. You can get tickets here.

Coach Tyler spent the entire weekend in Scottsdale, Arizona, stepping up his own game in a major way. He had the privilege off 2 full days with James FitzGerald at an small programming & exercise selection clinic. So, who is James FitzGerald? You probably hear me talk about him as OPT, he’s also known as the first CrossFit Games Champion from 2007 and in my opinion, the top programming mind in all of CrossFit. We’ve always taken enormous pride in High Voltage having the best programming possible, much of which has always been influenced by his concepts. It is an enormous honor for Tyler to get to learn first hand from him – and he even earned a personal invite to his next seminar from OPT himself! I’m very proud of him (Tyler, not OPT for noticing how awesome Tyler is), and of course, super jealous.

As our first Associate, Tyler has taken on a huge roll as a leader in our gym operations and coaching, and on top of that, this week he’s taken what he’s learned and is leading the Murph Prep programming for the week. It’s going to be an awesome week – see if you can figure out the unique ways he’s preparing you all for a very challenging workout without just beating you up…AND helping you recover better…AND helping you still get stronger…AND improving your skill, technique & goat work…AND helping reduce injury….AND making you an all around better CrossFitter. It’s amazing how much goes into this and how most people don’t really know how to use this tool we call CrossFit. Some people can get a couple of these right. But the complete package – that’s what we strive to give you every single day.

It’s going to be an awesome week. It always starts with great programming and coaching, but we always need YOU to come in and put in work and ready to step up your game.

Post the 1 way you’re planning on Stepping Up Your Game to comments.

Tyler and the first CrossFit Games Champ & my programming hero, OPT

Monday’s Training: 

All Levels CrossFit

Level 1 CrossFit

Murph Prep, Day 8/30 – phase 2…A. Deadlift

  • Build to a Daily Heavy Single in 15 minutes
  • The lift must be up and down
  • Make sure to control the decent with no form breaks
B. Tempo Push Ups @1010 AMRAP x 3 sets, rest 2 min
  • What the heck is 1010?
  • Come to class and find out!
Murph Prep, Day 8/30 – phase 2-Skill:

  • Deadlift
  • Sets of 3 reps
  • Review Push Press
C. 4 Rounds for time

  • 3 floor length single arm overhead walking lunge (kb or db)
  • 12 single arm push press (same db or kb – any arm)
WOD: 12 Minute AMRAP

  • 2x Floor length Walking Lunge
  • 5x Push Ups
  • 7x KB/DB Swing
  • 9x Single Arm Push Pres
Instructor Training Program 2.0 meeting tonight at 7pm at High Voltage. All interested Volts and Vixens are invited to come! Are you ready to go from an obsessed CrossFitter to an obsessed CrossFitter and awesome Coach? If so, this is the meeting for you to come to. 

Sign ups start today for our inaugural launch of Team High Voltage! 

We’ve gotten a TON of interest for this program that’s been over 2 years in the making…so…I’ve compiled the top 5 Questions and Answers for why you’ve got to be a part of the first launch of The Team…aka…The Electrocutioners (cuz we’re killing WOD’s…get it…).

Even though today was designed as the initial sign up date for this program, we’ve already had over 30 people join Team High Voltage…and now we’re ready for YOU!

1. Q: I’m not a Firebreather yet…is Team High Voltage for me?

A: Absolutely – Team High Voltage is designed to help take everyone’s training to the next level – whether it’s finally mastering your goats, pushing your teammates, going to a box to box competition, or finally getting out there and going to your first legit CrossFit competition, olympic weightlifting competition, or 10k, then Team High Voltage is for you!

2. Q: When will Team High Voltage meet?

A: Team High Voltage will meet 1-2x per months on the weekend, depending on the time of year and training cycle we’re in (the schedule will be posted in advance). The sessions may have different focuses (sports performance, recovery, competition prep, advanced skill progressions, etc). Additionally, at our first meeting.

  • Attendance is not mandatory – because we know that this program is so Awesome – and the members of Team High Voltage are so motivated, that you’re going to do everything you can to attend…and if for some reason you can’t…you’ll still be responsible for completing all of your additional work.

3. Is Team High Voltage ‘only’ for competitors? 

A: No. Not everyone on Team High Voltage will compete, although many members will. The main point of entry is dedication – dedication to making yourself and your teammates better. Competition is encouraged, although not required. We will discuss the great benefits of having goals and deadlines to your training though, such as improved & renewed focus, minimizing ‘drift’ in your overall fitness, and a greater sense of urgency to improve the weak parts of your game.

4. Who am I accountable to?

A: You are accountable to yourself…and to the entire Team. This program is designed for motivated CrossFitters who are going to take their efforts and make everyone around them better. Each member of Team High Voltage will be placed into a ‘small group’ of 4-5 athletes, and headed up by one of our Regional Team members for additional accountability and feedback. The additional goat work that you will be given is for outside of class sessions – so it’s very important that everyone on Team High Voltage is goal oriented on GSD!

  • Team High Voltage will be headed by Coaches Tim, Tyler, & Pnutz. Team Captains are Regional Team Members Stefan & Lindsay.

5. Is it going to be fun?

A: Ok, this isn’t a real question, because everyone knows that everything we do here at High Voltage is super awesome and we always make sure to have the best time possible – whether it’s conquering Memorial Day Murph this coming Monday, or making signs at our Cinco de Signo party – training is supposed to be fun…and Team High Voltage is going to be just that. Hard work. A ton of fun. And a new way to continue to push yourself to the best results of your life.

  • If you’ve read this far and you’re ready to step up your game – then Team High Voltage is for you. Sign ups are at the box, next to the whiteboard, starting today, and going through Thursday, May 31. The cost is $100 for the entire year (12 months) and includes a Team High Voltage jersey (only for Team members).

Got Heart? Our Vixens do - They Sweat CrossFit High Voltage!

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

Murph Prep, Day 24/30 – phase 4.A) 25 minute time cap:

  • A1. Mixed Grip Weighted Pull ups @ 21X0; 6 rounds
  • 4-4-4-4-4-4
  • Rest 30 seconds before A2
  • A2. Power Jerk; 5 rounds
  • 5-5-5-5-5
  • Rest 30 seconds before A1
Murph Prep, Day 24/30 – phase 4.

  • Skill – Push Press
  • Sets of 4 reps
  • Focus on maintaing an engaged core while driving weight overhead
B. 2 minute rounds – 2 minute rest:

  • 1 minute max calorie row
  • 1 minute max rep Db push press
  • 2 minute rest
  • 1 minute max calorie row
  • 1 minute max rep toes 2 bar
  • 2 minute rest
  • 1 minute max calorie row
  • 1 minute max rep Db push press
  • Score is Total Calories + Total Reps.
These rounds are going to hurt. Enjoy.
WOD: “Murph” build up – Focus on steady breathing during jump rope – developing active rest!

  • 18 Minute AMRAP
  • 100 Jump Rope Passes
  • 10 Db Push Press
  • 10 Knees to Elbow