Monday: Full Effort!

Hey Volts and Vixens~ It’s a big weekend for 15 of our athletes on Team High Voltage – They’ll be competing in NLI (directions here) on Saturday and representing our entire Community! *insert athlete names* are waking up and going out to Aliso Viejo to push themselves outside their comfort zones and put our training on the line. It’s not about winning or losing, competition is about finalizing a commitment to an increased focus on training. Of course, it culminates in an exciting event where they will perform several workouts throughout the day in front of thousands of people and dozens of affiliates. Ask any one of them and you’ll hear a similar story of their reason for competing- improvement and accountability. And not just the fleeting window of results, they will forever be better than before because they put themselves on the line.

I believe wholeheartedly in the benefits of putting yourself on the line, and that these are improvements CANNOT be gained any other way. This is why I am 100% behind supporting each of you in participating in The Whole Life Challenge that starts Saturday, September 15 (we’ve got all still got 5 weeks to get ready, this coming Wednesday starts the registration process that will last for 4 weeks).

I am challenging all Volts and Vixens to follow the example of the High Voltage competitors and do something that drives them out of their comfort zone. Growing up, my mom always called it “putting yourself through the refiner’s fire”, and this always stuck with me. For me, this essentially meant it’s important to challenge yourself and your daily habits from time to time, and much growth comes from this.

Well, this IS that time. Answer the call Volts and Vixens. The Whole Life Challenge is coming up this September and it will be my 4th Nutritional Challenge that I’ve participated in myself, and watched our Community reap the rewards from this “Refiners Fire”.

  • Registration will start this Wednesday, August 15 and go through September 8.
  • The Challenge starts with the Whole Life Prelims -a prelim WOD, body measurements (for YOUR personal goals), and group ‘huddle’ on Saturday, September 15 – so everyone will have ample time to get fully committed to giving your Full Effort.
  • The goal of the Challenge is not to be perfect, it is to see the benefits of ongoing healthy lifestyle changes.
  • If you’re not fired up by now…check out this video below and have an awesome weekend! We’re less than a week away from registration and less than 5 weeks from getting started!

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

Ax 5 Sets

  • A1) Press Complex
  • 1 x Press, 3 x Push press, 5 x Power Jerk
  • A2) Bulgarian Split Squat
  • 6 Reps Each Leg
 Skill: Push Press

  • Sets of 3 Reps
  • Focus on effective transition of Force
B. For Total Reps:

  • Row (Cal)
  • Slam Ball
  • Double Unders
  • Bumper Plate Sit-Ups
  • 5m Side Shuffle
  • 2 Minutes per Station; 1 Minute Rest After Each Station

 

WOD: Alternating Tabata:

  • Med Ball Clean
  • Burpee Parallette Jumps

Hey Volts and Vixens~ It’s a big weekend for 15 of our athletes on Team High Voltage – They’ll be competing in NLI (directions here) on Saturday and representing our entire Community! *insert athlete names* are waking up and going out to Aliso Viejo to push themselves outside their comfort zones and put our training on the line. It’s not about winning or losing, competition is about finalizing a commitment to an increased focus on training. Of course, it culminates in an exciting event where they will perform several workouts throughout the day in front of thousands of people and dozens of affiliates. Ask any one of them and you’ll hear a similar story of their reason for competing- improvement and accountability. And not just the fleeting window of results, they will forever be better than before because they put themselves on the line.

I believe wholeheartedly in the benefits of putting yourself on the line, and that these are improvements CANNOT be gained any other way. This is why I am 100% behind supporting each of you in participating in The Whole Life Challenge that starts Saturday, September 15 (we’ve got all still got 5 weeks to get ready, this coming Wednesday starts the registration process that will last for 4 weeks).

I am challenging all Volts and Vixens to follow the example of the High Voltage competitors and do something that drives them out of their comfort zone. Growing up, my mom always called it “putting yourself through the refiner’s fire”, and this always stuck with me. For me, this essentially meant it’s important to challenge yourself and your daily habits from time to time, and much growth comes from this.

Well, this IS that time. Answer the call Volts and Vixens. The Whole Life Challenge is coming up this September and it will be my 4th Nutritional Challenge that I’ve participated in myself, and watched our Community reap the rewards from this “Refiners Fire”.

  • Registration will start this Wednesday, August 15 and go through September 8.
  • The Challenge starts with the Whole Life Prelims -a prelim WOD, body measurements (for YOUR personal goals), and group ‘huddle’ on Saturday, September 15 – so everyone will have ample time to get fully committed to giving your Full Effort.
  • The goal of the Challenge is not to be perfect, it is to see the benefits of ongoing healthy lifestyle changes.
  • If you’re not fired up by now…check out this video below and have an awesome weekend! We’re less than a week away from registration and less than 5 weeks from getting started!

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

Ax 5 Sets

  • A1) Press Complex
  • 1 x Press, 3 x Push press, 5 x Power Jerk
  • A2) Bulgarian Split Squat
  • 6 Reps Each Leg
 Skill: Push Press

  • Sets of 3 Reps
  • Focus on effective transition of Force
B. For Total Reps:

  • Row (Cal)
  • Slam Ball
  • Double Unders
  • Bumper Plate Sit-Ups
  • 5m Side Shuffle
  • 2 Minutes per Station; 1 Minute Rest After Each Station

 

WOD: Alternating Tabata:

  • Med Ball Clean
  • Burpee Parallette Jumps

This past Saturday, Team High Voltage rolled 14 people deep to the Next Level Invitational in Laguna Niguel.

Our competitors were made up from a mix of first time competitors and members of our Regional Competition Team.

We spent all day out in the sun, sweating out every single rep they’ve worked to earn over the past months. Each of them represented our gym to their fullest capability, and showed why we say that our ‘Full Effort is Full Victory’.

There were huge breakthroughs all around – from Dan, who had literally never competed in athletics in his life, to Hayley, who was on the cusp of going in the intermediate division but pushed herself outside of her comfort zone and rocked the advanced division, to Katie Schwing, who took first place in the women’s Division 2…I could go on and on.

The performances were epic, and the outcomes don’t quite matter as much. I’ll never forget the look on Coach Jose’s face as he finished his last burpee box jump and stood on top of the box, proud and accomplished. Every competitor on our Team had a moment like that, and that’s why we put ourselves on the line. That’s the type of moment you can only get from competing and taking yourself outside of your comfort zone.

This doesn’t mean to get that you must go to the NLI or the CrossFit Games or The Olympics – it’s way deeper than that. It comes from the effort you put into your training and holding yourself accountable. It comes from a Community of people holding you accountable to what you can do. It comes from you internalizing that message and showing what you are capable of to your friends and family, and inspiring someone who you didn’t ever think you’d reach…and then that cycle continues.

Show some love to our competitors who represented each and every one of us in comments.

  • And thank you to everyone who ‘liked’ our photo on Facebook for the Whole Life Challenge. Stay tuned for ‘Burpee-palooza’ coming up…and in honor of that, we’ve got a few burpees today to get everyone in the mood. 🙂

Team High Voltage: Full Effort is Full Victory!

Monday’s Training: 

All Levels CrossFit

Level 1 CrossFit

A1. Front SquatA2. Weighted Strict Pull Up

  • Sets of 3 Reps for each, going up in weight
 Skill: Front Squat

  • Sets of 5 Reps
B.WOD: For time, in tabata sets

  • 75 Burpees for time, done in tabata rounds
  • 20 sec work, mandatory 10 second rest.
  • Then 75 DB Push Press for time, done in tabata rounds
WOD:

  • WOD: 10 rounds of 30 seconds work and 15 seconds rest: Burpees, then
  • 10 Rounds of 30 seconds work and 15 seconds rest KB front squat