Wednesday: A Team Effort!

Hey Volts and Vixens! We’ve got a very technical complex for you to sink your teeth into today – The Snatch Complex! After which we’ll be testing “The Double Five”, needless to say it’s going to be a great Tuesday.

 

Here’s some special thoughts from our very own Coach, Josh Murillo:

Batman goes deep into my history.

My mother let me watch the old Adam West episodes after “Little House on the Prairie” when I was a child, and I loved it. Then she would provide for her kids, and teach me how to dance during the days she had off from the hospital. These are some of the best memories I have.

I continued watching the Dark Knight when “Batman: The Animated Series” came out. I have seen every episode.

When I was 10, I picked up comics and really studied what the Batman was all about. It’s incredible how much the Caped Crusader taught me about what it meant to be a real citizen of this country.

I realized when I was about 15 years old that the traits I admired in Batman were really traits I had admired in my Father. He was a selfless man who devoted himself to his family and his community. No phrase can sum up how much I respect my Father for that.

I don’t draw the Bat-symbol on the board because I think I’m as agile or as skilled as Bruce Wayne. I draw it because it represents what I’m trying to become. I want to have those same admirable traits that my Father, and the Dark Knight shared. I want to work hard, uphold my family name, and care for my fellow man.

I implore everyone to figure out what it is in their life that drives them to work with conviction. Whether it’s in the gym, or at the office, remind yourself why you put so much effort into all of the things you do. Chances are, you’ll find there the real source of your strength.

We are High Voltage.

-Coach Joshua Murillo

 

All Levels CrossFit

Level 1 CrossFit

A. The Snatch Complex!

  • 4 rounds of:
  • 3 Power Snatch
  • 3 Behind the Neck Push press
  • 3 Over Head Squat
  • Must be done straight through.

 

 

Skill: Overhead Squat

  • Sets of 3 reps
  • Looking to proper shoulder posture in this very challenging overhead movement!
B.    “The Double Five”

  • 5 Minute AMRAP Of:
  • 1 x Db Push Press
  • 1 x Sit Up
  • (+1 rep every round)
  • – rest 2 minutes –
  • 5 Minute AMRAP Of:
  • 1 x Db Power Snatch
  • 1 x Double Under
  • (+1 rep every round)
Score is Total Reps For Each AMRAP
WOD: “The Triple 5!”

  • 15 minute AMRAP of:
  • 10 x DB Single Arm Push Press
  • 20 x Sit Ups
  • 30 x Rope Passes

Score is Total Rounds Completed + Partial Rounds

Hey Volts and Vixens! We’ve got a very technical complex for you to sink your teeth into today – The Snatch Complex! After which we’ll be testing “The Double Five”, needless to say it’s going to be a great Tuesday.

 

Here’s some special thoughts from our very own Coach, Josh Murillo:

Batman goes deep into my history.

My mother let me watch the old Adam West episodes after “Little House on the Prairie” when I was a child, and I loved it. Then she would provide for her kids, and teach me how to dance during the days she had off from the hospital. These are some of the best memories I have.

I continued watching the Dark Knight when “Batman: The Animated Series” came out. I have seen every episode.

When I was 10, I picked up comics and really studied what the Batman was all about. It’s incredible how much the Caped Crusader taught me about what it meant to be a real citizen of this country.

I realized when I was about 15 years old that the traits I admired in Batman were really traits I had admired in my Father. He was a selfless man who devoted himself to his family and his community. No phrase can sum up how much I respect my Father for that.

I don’t draw the Bat-symbol on the board because I think I’m as agile or as skilled as Bruce Wayne. I draw it because it represents what I’m trying to become. I want to have those same admirable traits that my Father, and the Dark Knight shared. I want to work hard, uphold my family name, and care for my fellow man.

I implore everyone to figure out what it is in their life that drives them to work with conviction. Whether it’s in the gym, or at the office, remind yourself why you put so much effort into all of the things you do. Chances are, you’ll find there the real source of your strength.

We are High Voltage.

-Coach Joshua Murillo

 

All Levels CrossFit

Level 1 CrossFit

A. The Snatch Complex!

  • 4 rounds of:
  • 3 Power Snatch
  • 3 Behind the Neck Push press
  • 3 Over Head Squat
  • Must be done straight through.

 

 

Skill: Overhead Squat

  • Sets of 3 reps
  • Looking to proper shoulder posture in this very challenging overhead movement!
B.    “The Double Five”

  • 5 Minute AMRAP Of:
  • 1 x Db Push Press
  • 1 x Sit Up
  • (+1 rep every round)
  • – rest 2 minutes –
  • 5 Minute AMRAP Of:
  • 1 x Db Power Snatch
  • 1 x Double Under
  • (+1 rep every round)
Score is Total Reps For Each AMRAP
WOD: “The Triple 5!”

  • 15 minute AMRAP of:
  • 10 x DB Single Arm Push Press
  • 20 x Sit Ups
  • 30 x Rope Passes

Score is Total Rounds Completed + Partial Rounds

This past Saturday I competed in the California State Games for the sport of weightlifting. I’ve competed on and off in weightlifting for a few years now, and after this years’ SoCal CrossFit Regionals I thought it might be fun to step back on the platform again. It was. I had no expectations going into this meet, which was actually really cool for once – I just wanted to do something for myself and in a venue where I could give my Full Effort. So many times we, and I, get caught up in how we perceive that we are supposed to be doing, and where we think we should rank, that we lose sight of doing the task for the sheer enjoyment of doing it. That was pretty much my only goal in Saturday’s competition – go out and do my very best.

The meet was at CrossFit SoCal in San Diego. The way that weightlifting meets go is that you start off with the lightest lift and the bar can only go up in weight. You get 3 attempts at your best snatch and then later, 3 attempts at your best Clean & Jerk. If the lift is not up to strict competition standards, it’s a ‘No Rep!’ The athlete with the highest combined 1 rep Snatch + their Clean & Jerk wins.

I was the last one in my session to go, and  I started to get a little nervous. Should I lower my opening weight so it’s a really safe #? I almost did, but I told myself that I didn’t come here to win – I came here to give my full effort and attempt the lifts and #’s that I’d been training for. When I finally got on the platform I Snatched a personal competition PR of 100kg (220#), and was feeling really good…but my day wasn’t done yet. To qualify for the American Open, a prestigious national weightlifting competition, I’d need to Clean & Jerk 255# (116kg). My first 2 lifts went up pretty well, and I’d already set a competition PR of 113kg (249#). Even with that on the line, I didn’t change my approach – I made sure to keep going with what worked – and that was having fun. I went up to the bar, everything felt good, and I let it go. I mean, that’s what we train for – to go up and prove what you are capable of. There’s no sense in holding back at that moment…when in fact, THAT is the moment you’ve been training for. You have to let yourself do what you are capable of doing, and believe it or not, this is actually a really hard thing.

By making that last lift, I won the state championships (for the 69kg division – 152#) and qualified for the American Open. That’s a pretty good payoff for just wanting to go out there and giving my Full Effort. Even if I hadn’t won, there was really nothing else I could have done to perform better. This made me even more happy with ‘how’ I performed, rather than solely on the result of my performance.

And even though weightlifting seems like a solo sport, in the end I really didn’t go it alone – it definitely wasn’t a solo effort. I’m very lucky to have an awesome team helping me run High Voltage in the most professional manner, so I can take additional time out of my day to put my full effort into my training. I am lucky to have Stefan’s nutritional company ‘Elite EATS‘ prepare all of my meals and make sure I’m taking care of my body through all the training. I did all my own programming for this meet, but I was lucky to be taught by some incredible coaches like Coach Takano, and I augmented my routine with additional accessory lifts and concepts that we find success in every day at High Voltage. I’m also very lucky to have a supportive wife thinks it’s ‘cool’ to go to a weightlifting meet on the way to our weekend get-a-way. Yup, I’ve got quite the Team behind me!

So next up on my agenda is training for the American Open along with a few local CrossFit competitions this fall. I’ve been ‘persuaded’ into posting my weekly training here along with a little perspective on how I think I’m doing in all my different training. Let’s see what the next 4 months have in store!

Here’s my 220# (100kg) Snatch from Saturday.

Even when you think you’re all alone and giving it everything you’ve got…

You’re not….a big support system helps everyone (including your coaches!) give their full effort, and keeps us all accountable! Great job Norma and all the Waffle Wodders!

Wednesday’s Training 

All Levels CrossFit

Level 1 CrossFit

A. Hang Power Clean –

  • Every Minute on the Minute for 8 minutes x 5 reps
  • Same weight across
 Skill: Med Ball Clean

  • Hang Power Clean Progressions
B. Full Tabata at each station, start at any station, for ‘low score at each station’ – steady work across is the goal –

  • KB Swings
  • KB Clean (same weight as KB Swing)
  • 10 meter side shuffle (lateral)
WOD: Full Tabata at each station, 30 seconds rest while during rotation – total repetitions is score

  • Med ball Clean
  • KB Swing
  • 10m Sprint