Thursday: Member Spotlight Time

Thursday: Member Spotlight Time

Thursday: Member Spotlight Time

  • Happy Birthday to my sister Becky! One of these days I’ll have you CrossFittin…just you wait. In the future we’re all going to CrossFit. PS welcome to the future.

-And that brings us around to Thursday – Member Spotlight Time! Today we’re giving some High Voltage Love to a Vixen who truly embodies our motto of ‘Full Effort is Full Victory’. Now I know that may not narrow it down for you but I’m talking about Deb! She’s celebrating her 2 year anniversary with us this month and she comes in every day with a huge smile and ready to tackle whatever we bring at her. Whether the WOD is one she crushes or not I know she’s going to take her good habits and repeat them – coming in the next day checking her ego at the door and being ready to tackle another WOD with a smile.

One of the things that most impresses me about Deb is how diligent she is in her training. If I tell her to stretch extra it gets done – every time. When she has movements she can’t tackle she asks questions and even takes private lessons to turn her weaknesses into strengths. The current coolest thing about her – she came in to High Voltage this timid little wallflower and is now registered for her first competition in July at the WOD Gear Games at the Rose Bowl. Talk about a whole life transformation!

Just as with each Volt and Vixen I could go on and on – but I’ll leave the Member Spotlight to do my dirty work. Read up and show Deb some love in comments!

Q: Describe your first work out at CrossFit High Voltage….and we gotsta have the deets!

The first day I walked in I looked around and asked myself. “Where are the treadmills and most importantly where are the lockers and will we have towel service?”  I think Tim remembers me asking that question LOL.  Crossfit was so foreign to me but a friend told me I would like it so I decided I’d give it a try.  I was so nervous and I had major butterflies in my stomach.  My first workout was Fight Gone Bad.  After the wall balls I went to Sumo Deadlift High Pulls I looked around and thought “I can’t continue I feel sick OMG people are going to stare at me and think I’m weak if I stop and go to the bathroom!”  Needless to say I forced myself to finish. When it was over I walked into the office with Tyler and my entire body was trembling.  I didn’t puke but boy was I close!

Deb all decked out and rocking during Barbells for Boobs!

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

I had a trainer at Gold’s Gym and was doing cardio boxing 3 times a week.  It was great at the beginning but I knew I could do better.  I was lean but I didn’t look fit.  Still had bad eating habits and never looked forward to working out.  I’m the type that if someone tells me to try something I will and not waste any time.  My friend was showing me videos of his competition and I wondered what the hell he was doing jumping on boxes and squatting with a medicine ball.  He told me I should look into it and join.  I immediately looked it up online and found CrossFit High Voltage!  I was in class the very next day.  Now I can’t wait to get to class and when I have to miss due to work I get annoyed.

Q: Describe your most memorable CrossFit Experience for us?

There have been soooo many memorable experiences but I will narrow it down to 3.  The first one was getting my very first pull up on July 5th2011.  I was determined to stop using the bands and practiced every night after class.  The 2nd one was getting my 235lb deadlift  and the 3rd and most memorable of all is when I finally got my Overhead Squat (a month ago.)  When I first started I couldn’t even do a PVC pipe.  I would avoid class every time OHS were involved in fact I hated it.  Tim and Tyler encouraged me to practice everyday and work on my flexibility.  Tim was confident that I would get it in no time.  After much physical therapy and practice after class every night I was finally able to get it and now my 1 rep max is 78 lbs!!!!!

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

I owe getting my health back feeling 100% and determination to CrossFit High Voltage.  Not only do the coaches make sure you attain your goals but they have implemented so many great Nutritional Challenges and provide us with the resources we need to improve in our workouts and attain our daily fitness goals.  I completely changed my life due to my very first Nutritional Challenge.  I have more energy I am stronger and continue to set Personal Records and improve everyday.

7 minutes of Burpee Love!

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

All the time!  If I travel long distance for work I create my own wods and workout in my hotel room or If I go out of town I find a local gym and recreate my own CrossFIt set up (people stare at me and think I’m kookoo when I row then stop and do kettle bell swings then push ups and pull ups then go back to rowing again.)  When I go to the big boy room to do my back squats the buff guys look at me and say “hey honey do you need help with that bar?”  Then they feel stupid when I back squat 195lbs!

Q: Who is your most idolized fellow Volt or Vixen? Spread the love!

I really cannot pick and choose right now.  I love my 7:30 class they are all awesome.  I love that there are no egos and we all help and support each other.  We have our strengths and weaknesses but we are always proud of each other when we PR.  Vicky Andrea and Katy are great we keep each other motivated and always push each other to do better because we know we can.  Big shout out to my Level 1 class which I miss very much.  I love the sense of community and all the great things the coaches and Tim and Carly do for us.  They make sure that our daily experiences are memorable and maintain a clean environment for us.  I will take that over towel service anytime!

Deb rocking her Overhead Squat – 2 years and countless hours in the making!

Q: What is your favorite cheat meal?

Pepperoni pizza has always been my weakness.  Once a month I will have a slice but I don’t recommend if you are 100% Paleo you will feel hungover.

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

It has changed my professional life both mentally and physically.  My clients always compliment me and tell me how great I look.  Being in the sales world at a company like mine you definitely exude more confidence.  I have so much more energy and truly feel 100% which was not the case a year ago.  I was always tired and fatigued all I wanted to do was put my head down on my desk.  In CrossFit you are constantly improving and hitting your goals.  If you can’t do a pull up you put your mind to it and practice everyday until you get it.  You look back and think I never thought I could jump a box that high and when you do it you psyche your mind into thinking If I could do that imagine everything else I could accomplish.  You start setting goals for yourself in the professional world and before you know it you are PRing at the gym and moving up in the corporate world.

Q: What is your one year CrossFit goal?

My one year goal is to tackle every single movement in CrossFit.  I have a bar muscle up but I don’t have a ring muscle up yet.  I would like to compete in NLI at least once in my CrossFit life.  And ask Josh and Tyler I still want to look like Shakira!

Thursday’s Training: Note – Firebreathers is ON at 4:30. For realsies.

Level 1 CrossFit (6:30pm)

Level One/Two CrossFit (7am)

All Levels CrossFit

Skill: Deadlift

WOD: 26 minutes of ‘every other’ minute

Every other minute for this makes 13 rounds total of:


  • Sprint to sidewalk & back
  • 5 x Deadlifts
  • 5 x Brains

Skill= Deadlift – key in on efficient technique for high rep environments

A. 10 Minute EMOM

  • 3 x deadlifts @ 50% of 1RM
  • 3 x burpee over bar
  • 15 x double unders

B)  3 x 400m run w/ 2 minute rest

A. 10 minute EMOM

  • 3 x deadlifts @ ⅔ of 1RM
  • 3 x burpee over bar
  • 15 x double unders


B. 15 minute AMRAP

  •  400m; rest is = to previous run time.