Monday: Things that are awesome

Hey Volts Vixens! Monday’s here the summer heat has started to kick in Rich & Annie won the CrossFit Games – again! – ….and we’ve got our Barbell Strength Class going 3 days a week for the rest of the Summer! How can you not be excited to start a new week.

I’m really proud to be launching this program for everyone. It started off as something that Pnutz Brown Bear & I had talked about for years. We’d toyed with many different concepts about how to carry this out how awesomely beneficial it would be for everyone who could take it 3x per week and how to schedule it. So as proud as I am about launching the class I’m also even more proud to have Pnutz & Brown Bear on our side. This class would not be able to have expanded to 3x per week if it wasn’t for them being such amazing coaches who have believed in everything High Voltage could become ever since our early days (they both started training with us in our first month open!). So when you see them make sure and thank them along with all the other badass coaches we have at High Voltage for paving the way for more awesome results for our entire Community. And on behalf of Carly myself and all our Community a HUGE Thank You to you both!

That’s Brown Bear spotting Pnutz a while back – Pnutz recently squatted 405# for 5 sets of 5 reps. Yeah I’d say we can unlock long term results and your full potential.

-Then when I thought we were already having a great weekend we had an Team High Voltage training session on Sunday that turned into an impromptu ‘2012 CrossFit Games’ session. We’d WOD during the breaks in action then we dragged the TV out to the floor to watch all the incredible athletes show us how incredibly fit it is possible to get. Even after all the training we did Chad got so inspired he did ‘Fran’ – you know to help be the rabbit for the competitors at The Home Depot Center.

Our VIP ‘Seats’ for the 2012 CrossFit Games!

And to top off all the awesome PR’s that went down this weekend Steven set accomplished a huge personal goal with a 300# clean on Sunday. Steven and I were talking a last fall after a competition and we each decided that he should be able to do a 300# clean. Once you’ve been in the CrossFit ‘game’ longer your goals are bigger but they come slower. This is where consistency proper program design dedicated athletes and expert coaching all come in to play. I’m not going to knock anyone doing 400 meters of walking lunges but to really unlock your full potential it takes time some frustration (for additional motivation) and belief that these hurdles in front of you ARE NOT insurmountable they ARE NOT only achievable by others and that the only thing that will happen for certain is that if you stop you WILL NOT achieve your goals. The truth is YOU CAN unlock your full potential and YOU CAN achieve the best performance of your life – real meaningful changes like this do not happen overnight. Tortoise and the hair baby tortoise and the hair.

Now get in the gym and let’s make awesome happen again this week! #YeahBUDDY!

Monday’s training – Don’t forget – Barbell at 8:30pm tonight!

All Levels CrossFit

Level 1 CrossFit

Ax5 Sets:

  • A1. Front Squat
  • 3-3-3-3-3 rest 20 seconds
  • A2. Dips (weighted ring static assisted)
  • 20 second AMRAP rest 1 minute

  • Front Squat
  • Sets of 5 reps
B. 5 rounds rest 2 min after each round

  • 5 tough push press
  • 10 KB Swings
  • 20 Double Unders
WOD:Full Tabata at each station rest 1 round of tabata while you rotate – score is total reps combined

  • Start at any station move through in order
  • -Front Squat with barbell
  • -Jump Rope
  • -Slam Ball
  • -Sit Ups