Member Spotlight Time!

We’re one week out from the opening registration date for the Whole Life Challenge and things are starting to heat up. We’ve got an awesome line up of learning, events, and prizes ready for you all…but that post is for another day.

Today is my weekly check-in and accountability for my training for the American Open Weightlifting Championships this December.

To start it off, pretty rough week of training once again. The squats first before my lifts are really starting to get hard. It’s usually something like 4 sets of 4 reps across for squatting to start, then sets of 3 or 4 squat snatches for about 6 sets (up to 80 or 85% of my projected 1 rep max), 3&1 clean & jerks (3 cleans, then 1 jerk) for about the same. I’m hitting about 75% of my snatches, and about 80% of my clean & jerks, which isn’t bad, but it’s definitely not awesome. But wait…there’s more! Accessory lifts are next with snatch high pulls or clean extensions, then finish up with some sort of pressing overhead and either good mornings or RDL’s which gave me stank leg walk at Eric & Nikki’s wedding over the weekend.. My overhead position is by far the worst part for me, so I’ve got to make sure and spend additional time every couple of days and work on it without overdoing it.

On Monday at the end of my session I was pretty freaking exhausted, and was breathing really hard. The 3&1 clean & jerks were really tough and I was trying to keep my rest short enough that my legs would have to keep struggling and my body would have to adjust. Then Carly came in. She asked I was doing and I told her I was lifting, then she laughed. She honestly thought I’d been either running or rowing. Yeah, good times.

The other part of my training I really struggle with is my diet. Not necessarily eating poorly, just not eating enough or ‘forgetting’ to eat. It was great when I was fighting at 127 pounds – yup, for 10 years – but getting through these sessions is tough enough without anything in my stomach. I’m a habitual breakfast skipper, and a habitual half meal eater if there even is such a thing. The breakfast thing is one reason I’m really looking forward to the WLC (Whole Life Challenge for you noobs). I never felt better than when I was training for SoCal Regionals with our Team and I was eating really consistently. My lunch & evening meals from Elite Eats are awesome, but I just dig myself a hole by the time I get to the box. It’s these little things that really add up a lot when you’re trying to build up to a big performance, so I really just need to ‘make’ it a priority. You’ve always got to start at the goal and work backwards and then take the steps to make your goals a reality, so I know what I’ve got to do…and there’s nothing more frustrating when you don’t reach a goal when it’s for a silly reason like not eating breakfast…or not taking your fish oil…I could go on.

Other than that, the Prowler still sucks just as much as I remembered it. I don’t need to go into it, but it ruined most of my Tuesday. I realized that I’m attending a wedding in October the same weekend as the final tune up meet for the American Open, so I’ll have to skip…the meet. When I was competing in taekwondo, this would have been a no brainer on the side of skipping the wedding. But mature Tim is trying to balance out athletic Tim now a days. But, I now have to find a new meet that isn’t too close to the American Open, but will make it so I haven’t been off the lifting platform for too long. The issue is this – getting in a competition right now doesn’t help me because I’m not doing lifts very close to my max – so I need a meet that is close enough to put myself on the line, but still have time to make some adjustments and make them work before I compete. Even though it’s 4 months away, I need to figure this out pretty quickly.

Last thing before I leave, I’m projecting my new 1RM lifts in December to be 107 & 122 (235# snatch and 268# clean & jerk for my public school friends) for the 69kg (151 pound) division. I’ll talk more about how I got to these numbers next week and how that fits in to my training and the competition. Until then, I’ll see you all at the box.

Getting after it!

 

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

Ax 5 Sets

  • 3 Position Power Snatch
  • High Hang, Knee, Floor
 Skill: Review Med Ball Clean

  • Overhead Squats in sets of 5 reps
B. 15 Rep Max Overhead Squat 

C. Alternating Tabata

  • Hang Power Clean
  • Burpee Box Jump
WOD: Alternating Tabata:

  • Med Ball Clean
  • Burpee Parallette Jumps

We’re one week out from the opening registration date for the Whole Life Challenge and things are starting to heat up. We’ve got an awesome line up of learning, events, and prizes ready for you all…but that post is for another day.

Today is my weekly check-in and accountability for my training for the American Open Weightlifting Championships this December.

To start it off, pretty rough week of training once again. The squats first before my lifts are really starting to get hard. It’s usually something like 4 sets of 4 reps across for squatting to start, then sets of 3 or 4 squat snatches for about 6 sets (up to 80 or 85% of my projected 1 rep max), 3&1 clean & jerks (3 cleans, then 1 jerk) for about the same. I’m hitting about 75% of my snatches, and about 80% of my clean & jerks, which isn’t bad, but it’s definitely not awesome. But wait…there’s more! Accessory lifts are next with snatch high pulls or clean extensions, then finish up with some sort of pressing overhead and either good mornings or RDL’s which gave me stank leg walk at Eric & Nikki’s wedding over the weekend.. My overhead position is by far the worst part for me, so I’ve got to make sure and spend additional time every couple of days and work on it without overdoing it.

On Monday at the end of my session I was pretty freaking exhausted, and was breathing really hard. The 3&1 clean & jerks were really tough and I was trying to keep my rest short enough that my legs would have to keep struggling and my body would have to adjust. Then Carly came in. She asked I was doing and I told her I was lifting, then she laughed. She honestly thought I’d been either running or rowing. Yeah, good times.

The other part of my training I really struggle with is my diet. Not necessarily eating poorly, just not eating enough or ‘forgetting’ to eat. It was great when I was fighting at 127 pounds – yup, for 10 years – but getting through these sessions is tough enough without anything in my stomach. I’m a habitual breakfast skipper, and a habitual half meal eater if there even is such a thing. The breakfast thing is one reason I’m really looking forward to the WLC (Whole Life Challenge for you noobs). I never felt better than when I was training for SoCal Regionals with our Team and I was eating really consistently. My lunch & evening meals from Elite Eats are awesome, but I just dig myself a hole by the time I get to the box. It’s these little things that really add up a lot when you’re trying to build up to a big performance, so I really just need to ‘make’ it a priority. You’ve always got to start at the goal and work backwards and then take the steps to make your goals a reality, so I know what I’ve got to do…and there’s nothing more frustrating when you don’t reach a goal when it’s for a silly reason like not eating breakfast…or not taking your fish oil…I could go on.

Other than that, the Prowler still sucks just as much as I remembered it. I don’t need to go into it, but it ruined most of my Tuesday. I realized that I’m attending a wedding in October the same weekend as the final tune up meet for the American Open, so I’ll have to skip…the meet. When I was competing in taekwondo, this would have been a no brainer on the side of skipping the wedding. But mature Tim is trying to balance out athletic Tim now a days. But, I now have to find a new meet that isn’t too close to the American Open, but will make it so I haven’t been off the lifting platform for too long. The issue is this – getting in a competition right now doesn’t help me because I’m not doing lifts very close to my max – so I need a meet that is close enough to put myself on the line, but still have time to make some adjustments and make them work before I compete. Even though it’s 4 months away, I need to figure this out pretty quickly.

Last thing before I leave, I’m projecting my new 1RM lifts in December to be 107 & 122 (235# snatch and 268# clean & jerk for my public school friends) for the 69kg (151 pound) division. I’ll talk more about how I got to these numbers next week and how that fits in to my training and the competition. Until then, I’ll see you all at the box.

Getting after it!

 

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

Ax 5 Sets

  • 3 Position Power Snatch
  • High Hang, Knee, Floor
 Skill: Review Med Ball Clean

  • Overhead Squats in sets of 5 reps
B. 15 Rep Max Overhead Squat 

C. Alternating Tabata

  • Hang Power Clean
  • Burpee Box Jump
WOD: Alternating Tabata:

  • Med Ball Clean
  • Burpee Parallette Jumps

It’s Thursday – Grill & Chill is ON and it’s Member Spotlight Time! Pretty awesome start to the day, right? Right.

Today’s spotlight shines on to a Volt who’s only been with us for about 4 months…but he’s completely taken to the program in every single aspect…he’s even joined Team High Voltage and completes all of his Goat Work! WOW.

I’m talking about Maurice, who ironically went to High School with Lindsay ‘No Facebook’ Ray. When Brown Bear heard this he said that just by knowing Lindsay he automatically had to be one of the best athletes ever. This was like his 3rd day at the box btw.

Maurice is a blast to train – he’s just one of the guys who comes in and ‘gets it’ right away. I never had a long buy-in period with him. From the start if I said it, he tried it…and his results have been incredible.

So read up, and check out Mo’s story….and be sure and show him some love in comments!

Describe your first work out and….We Want The DEETSSS!

My first workout was with the Level One class on April 12th of this year.  It was a 400m run, 50 KB swings, 400m run, 35 knee raises, 400m run, 20 box jumps and another 400m run. I remember being being so nervous that I was thinking of excuses to get out of going as I sat in my car in the parking lot before class… and that was before I knew what the WOD was. On my drive home, I was exhausted but I was already looking forward to the next WOD. The Kool-Aid had been chugged!

Mo’ getting after it!

When did you know something had to change before joining CrossFit High Voltage?

Easy… I was part of a globo gym.  One night, I drove around for over 20 minutes trying to find a parking spot.  I finally found one and worked out for about an hour.  The gym was beyond crowded and my workout was whack!! On my way home I remember thinking that I might as well have stayed home.  I was frustrated and knew that I had wasted an hour and a half of my day.

Can you describe your most memorable CrossFit experience for us?

My most memorable CrossFit experience would probably be simply signing up to join CrossFit High Voltage.  I was so excited the night I came home after signing up that I spent a good 2 hours on youtube looking up all of these crazy CrossFit movements I had never done or even heard of before.

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

My time has been impacted since joining CrossFit High Voltage.  I seem to spend a good amount of time planning out my days to ensure that I can make a class at CrossFit High Voltage. When I can’t make a class or I have to take a day off for rest, I am cranky.

When have you used CrossFit outside of the box?

I feel like I use CrossFit outside of the box everyday.  This is evident with all of my moving and running around at work.  More so than this though, I use CrossFit  at home in an attempt to get my wife take it up!

Mo – a sweaty, sweaty mess!

Who is your most idolized Volt or Vixen? Share the Spotlight Love!

I truly idolize everyone at CrossFit High Voltage.  I know how hard it is to simply make it to classes regularly, let alone complete the WODs  Everyone at the box has been helpful and positive and has created a community that I am so proud to be a part of.  I feel that this starts with the coaches.  I have never stepped foot in another box, but I can stay without hesitation that we have the best coaches around! If I had to pick one person to fully answer this question, I would have to say Josh Murillo. He is a beast! And he is constantly pushing me to help me achieve more.

What are some your favorite cheat meals and why?

Anything that would be considered a cheat meal is my favorite cheat meal.

How has getting in shape changed your professional life?

I teach first grade and coach high school basketball so joining CrossFit High Voltage has been a huge help to my professional life. I have more energy throughout my days and I am able to help my students and players achieve more.

What are some of your CrossFit goals for the next 365 days?

I have many but I will start with a DAMN muscle up!!!  I would also like to complete all of the WODs as prescribed and get my wife to join CrossFit High Voltage!

Thursday’s Training:

No Firebreathers today at 4:30pm due to the NLI competition on Saturday. Rest up gang…

All Levels CrossFit

Level 1 CrossFit

A. Movement Progressions for

  • Pistol
  • Handstand Push Ups
Skill: Movement Review

  • Kipping Pull Ups
  • Push Ups
  • Air Squats
B. ‘Cindy’ or ‘Mary’

  • 20 Minute AMRAP
  • Cindy:
  • 5x Pull Ups, 10x Push Ups, 15x Squats
  • Mary:
  • 5x Handstand Push Ups, 10x Pistols (15x Pull Ups)
WOD: “Cindy”

  • 20 Minute AMRAP
  • 5x Pull Ups
  • 10x Push Ups
  • 15x Squats