Thursday: Member Spotlight Time!

Thursday: Member Spotlight Time!

Thursday: Member Spotlight Time!

It’s Thursday – and it’s time to break out the flood lights and throw out another awesome Member Spotlight!

Today’s install is Ryan House aka House. He’s been CrossFitting with us for 6 months and came from a solid athletic background as a sprinter. I remember seeing him in the Level 1 class for beginners one day and thought ok this guy moves well for a newbie. Then I saw him a month later in Level 1 and he was squatting 300 pounds. I had to tell him his Level 1 days were numbered!

House is also planning on being a part of our next Instructor Training Program ITP 2.0. I know this because he’s literally asked me about the next session every day for the past 3 months. I told him I was starting one at 4am just to mess with him and he finally said yeah he’d be there. That’s pretty freaking awesome! PS I immediately cancelled the 4am ITP…

So here’s House’s short story he’s got a lot of CrossFitting ahead of him. Show him some love in comments and let’s kick off this Thursday right!

Q: Describe your first work out for us…and yup we want the deets!

My first workout was right before Thanksgiving and I had no idea what to expect. I had previously tweaked my back so I was taking it easy. I think the WOD was a scaled down Barbara and I wasn’t sure what to really expect. They capped it out at 40 mins which I definitely hit as I made it through 4 of 5 rounds. I was slightly nervous as I wasn’t use to working out that long continuously. And it was that workout and several more after that I wanted to puke after every workout and felt completely dead which even made driving home a task.

House trying to act like he doesn't know his picture is being taken

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

I was going to 24hr fitness at 430am every day for a year and a half and wasn’t getting much out of it. Then after a hiking trip up in Lake Tahoe with a buddy who was CrossFitting in Arkansas convinced me to give it a try. We both ran track in college and he was saying it was a better all round workout. So I gave it try…

Q: Describe your most memorable CrossFit Experience.

This is split between first round at Open Sectionals and my first experience attempting Barbara. I was aiming for 70 on the burpees but got 93. It was a great boost in confidence. And my first WOD Barbara was just a taste of what was to come. Lying on my back after that workout hardly able to breathe I realized that this is exactly what I want!

Q: Can you tell us about an area of your life most impacted by your decision to join CrossFit High Voltage?

With help from the Paleo diet I have WAY more energy throughout the day. I use to be unable to sleep throughout the night without some kind of sleep aid but now I don’t need it. But mostly it makes me be prepared for anything. Everyday I look forward to coming to the box to see what’s in store for me. As I don’t like knowing what the workout is I’m forced to be prepared for anything and everything.

Q: When have you used CrossFit outside of the box?

Hiking if that counts. I’m not exactly lunging up the hill (although thats not a bad idea) but the energy/endurance definitely helps. The motivation I’ve gained helps with the early morning hikes on the weekend. Nothing better than to start your day with the sun barely out and climbing hills for a few hours.

House still holding it...

House - still holding it!


Q: Who is your most idolized fellow Volt or Vixen.

Definitely Coach Tyler. He’s knowledgeable about the movements/lifts which is great for me as I’m curious about the mechanics/science behind it all. And he’s always there to help motivate through the WOD.

Q: What is your favorite cheat meal?

Linguiça. Portuguese sausage. SO GOOD!!!

Q: How has getting in shape changed your professional life?

I’ve started talking to my CFO and COO about CrossFit and they are always asking me what the latest WOD is and comparing my Olympic lifts to theirs. Always good to get some face time in front of the bosses. And there is also the fact that I have the energy and the drive to get ahead in my career. I really wish that I knew years ago what eating healthy and regular exercise could do for me.

Q: What is your one year CrossFit goal?

I want to increase my endurance to get through the metcons and I want to better my technique on kipping pull ups and double unders. Those two will go along way on bringing down times and increasing reps. I’ve also joined the next round of High Voltage ITP!

Thursday’s Training

All Levels CrossFit

Level 1 CrossFit

Murph Prep Day 25/30 – phase 4.A)

A1. Squat Snatch
3-3-3-3-3 rest 20 seconds

(pull off ground without changing torso/hip position and keeping bar close to your body – catching in full squat)

A2. GHD Raise
5 sets of 6 rest 1 minute

Murph Prep Day 25/30 – phase 4.

  • Skill: Overhead Squat
  • Sets of 8 Reps
  • Focus on controlled movement through the entire range of motion
B. 3 Rounds for time

  • 400 Meter Run
  • 20 Db thrusters
  • 20 Sit Ups
  • 20 DB Box Step Ups
WOD: 3 Rounds for time

  • 400 Meter Run
  • 10x Wall Ball
  • 15x Sit Ups
  • 20x Weighted Lunge