Wednesday: Accountability

We’re very happy to start this Tuesday off with a special ‘Guest Blog’ from our own ‘Monster’ Dan Crawley. Dan’s been with us for a while now and has transformed from guy who wonders what the heck CrossFit is about, to a leader in our Community, and is on his way to becoming a great coach. Last Thursday he led our Level 1 CrossFit class during the workout ‘Barbara’, when some High Voltage awesomeness went down. Here’s Dan’s recap of another special night at High Voltage:

“There are lots of reasons that we all begin a fitness routine. Whether it be to get back into the shape we used to be, get ready to “de-shirt” at the beach, fit into those old jeans, get stronger, train to fight crime at night in a mask and cape, or heroically slay dragons in the village…ok, maybe the last couple are a stretch.
The point is, it usually has to do with vanity and aesthetics above most of the other factors if we’re going to tell it like it is.  Any globo-gym and basic workout scheme found in the myriad of fitness magazines will certainly do the trick.  Exercise is a monotonous, boring, and likely solitary task that is necessary if you want to look good naked, and that’s about it.  I mean, nobody joins a gym to make lots of friends and be part of a bigger community, right?  Actually, as most of you know by now, while probably the last thing you expected, in CrossFit gyms around the world, COMMUNITY is what keeps everybody “drinking the kool-aid” and coming back day after day.
My days at High Voltage are filled with tons of awesome memories with our community inside and outside the box.  There is one event in particular though that took place this past Thursday at our Level 1 class that is my favorite so far, and I’ll never forget.  Benchmark Thursday, and the workout was “Barbara”.  5 rounds for time of 20 pull-ups, 30 push ups, 40 sit-ups, and 50 air squats.  A grueling gauntlet of movements, and especially in a Level 1 class full of many athletes still new to Crossfit, an incredible challenge.  Like every class, myself and Coach Tyler reminded everybody that as they finished, to find somebody that was still working and encourage them until they finished.  A common sight that we see every day, and certainly expect.  None of us are finished until we all finish together.
But then something really cool, and completely different started happening.  Instead of just counting off reps and shouting encouragement until someone finished, I saw the athletes who were counting start to do the final squats with the other person!  A pretty cool sight for sure, but even that happens regularly, even in our beginners classes this energy is infectious.
Here’s where it got really special. It all came down to our final athlete Monica, surrounded by a cheering class, finishing her WOD.  Derrick shouted, “Let’s all do the last 50 squats with her!”  Without hesitation, a class of over 20 circled around and we all did those last 50 squats shouting out every rep together.  It was so infectious, people from the “Grill n’ Chill” came running in and started squatting.  Keep in mind that this class, many of whom are newer athletes, had just completed up to 250 squats!  Despite this, everybody readily showed their support for someone else despite their own fatigue.
Needless to say the room was electric, the bond was amazing, and there was a huge smile on every sweaty face as we all finished together, as a COMMUNITY.  Sometimes the thing you least expect to find, turns out to be the most rewarding part of the experience…and don’t worry, you’ll still get to look good naked.”

The magic of Community last Thursday during Barbara per Dan’s story, mid squat, at High Voltage! “We’re not done until everyone is done!”

Tuesday’s Training

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Rowing Techinique & Team Row ContestWOD:

  • 2 rounds For Total Reps;
  • 2 minutes per station;
  • Rest 1 minutes after all stations:
  • Pull up
  • DB See-Saw Press (alt arms)
  • DB Front Squat
  • Sit Up
A. Handstand and Muscle Up ProgressionsB. Scaled “Nate” 20 Min AMRAP

  • 2x Muscle Ups
  • 4x HSPU (box HSPU)
  • 8x KB Swings
Scalings will use pull ups to ‘As Difficult as possible’ to help athletes continue to learn their progressions + dips, keeping power output high


 A. Row 350m x 3 sets

  • Score is total combined Calories

B. “Nate” 20 Minute AMRAP

  • 2x Muscle Ups
  • 4x Hand Stand Push Ups
  • 8x KB Swings (70/44#)

Yes, there will be ‘lots’ of scaling and progressions 🙂 We got you! #YOLO

Ok, so it’s Wednesday, and I had mentioned before that I was going to start posting how my training was going for the American Open Weightlifting Championships. Tyler ‘kindly’ reminded me that I had said I would do this, so here it is, the initial installment of how my training is going for the American Open at the end of November this year.

I’m 4 months out from my main competition, so the training is a little different that it is closer to a competition. As you get closer, volume decreases and I end up spending a lot of time lifting heavy single reps of Snatch and Clean & Jerk. At competitions you only get 3 attempts of each, so accuracy is incredibly important. But…4 months out, that means it’s time to get really strong, and not worry too much about my lifts that are close to 95% of my max or so. If that doesn’t make too much sense to you, not to worry, I’ll be geeking out a little bit and hopefully you’ll end up saying weird things like ‘yeah buddy’ and ‘all day’ like I do for most of your day.

So, the start of this cycle for my competition has 2 parts for me: 1- get really strong, and 2-get a good level of general conditioning going so I can compete in some CrossFit competitions this fall as I lead up while making sure I take care of my body and stay on track for my goals. I love the beginning of a training cycle or program because if you know me, you know how much I enjoy nerding out on this programming. The strength part of my cycle means that I’m squatting before I snatch and clean & jerk, which is just horrible. The concept behind it isn’t – part of what you’re trying to do in addition to getting really strong, is tire out the major muscles that you normally use when doing the oly lifts. This way when you lift you have to use new parts of your body that may not normally get developed. Then, when you bring the training back around and do your oly lifts first…yup, you guessed it…you have that much more of your body trained and ready to move properly.

The downside is my legs freaking hurt pretty good already. The volume of oly lifts is higher, and with the squats first…good times. But regardless of how it feels right now, I’ve got to stay focused on the fact that right now is when this stuff has to happen. It’s not possible to come into it a month or 2 out and then try to get strong and fast. It all takes time. We talk about this every day. You don’t get really good at CrossFit overnight, and you’ve got to give yourself enough time and leeway to make it happen.

Next is the conditioning & CrossFit side. I was in really good shape for SoCal Regionals, then I focused on the State Championships…and now here I am. 400m repeats suck, but I think they’re one of the most effective tools there is in getting someone conditioning quickly but not beating down on their body too much. What’s that saying, ‘a taste of your own medicine’? And yes, burpees suck just as much as I remembered them. Just an FYI there.

So, week 1 of 19 is done, my walk is a little funny, but I’ve never been that cool anyways. Until next week – I’ll see ya at the box!

Get on UP!

-It’s coming…start getting your mind right!

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

A.  Double Under Test

  • 2 Min Double Under, rest 1 min
  • 1 min Double Under, rest 30 sec
  • 30 sec Double Under, rest 10 sec
  • 10 sec Double Under


  • Skill: Double Unders
  • 2 Min Jump Rope, 1 min Jump Rope, 30 sec Jump Rope
  • Back Squat
  • Sets of 10 Reps!
B. Tower of Power – Back Squat

  • Men: 135#/185/225/185/135
  • Women: 95#/115/155/115/95
  • Points = 1, 3, 7, 3, 1
  • Time = 1 min on, 3 min off
WOD: 21-15-9, reps for time

  • Burpee Bar Touches
  • 100 feet weighted walking lunge after every round
  • Object can be overhead, or held next to center of body