Wednesday: Registration Day

It’s been fun ‘leaking’ out the details for the Whole Life Challenge. I love how many emails I’m getting from Volts and Vixens that go something like this – “I’m super excited about the Whole Life Challenge…how do I play…when can I start….and do I have to be perfect?” Great questions all around, and before we get to more Challenge Details below, I’m going to jump in with a few points.

The Whole Life Challenge designed to help you dig deeper and get better in the aspects of our daily lives that important for our long term success. These may be areas we are inconsistent on, or maybe don’t know how great the effects can be when we really step up to the plate and commit to a goal. But…it might even be areas you think you are really good in…but then we hold that up to the light and realize that we can always improve, and that we should always be striving to be a little better than the day before.  We all have something we can improve on, and this Challenge is designed to help us dial those aspects all these aspects and so much more.

Finally, before we get to the deets, the goal is NOT to be perfect and be miserable, just like I’m pretty sure that isn’t the goal your life. The goal is to get a little bit better each day, and understand how these small choices add up to a happier, healthier life and then show our family and friends how awesome things really can be.

Whole Life Challenge Worldwide

  • How the Challenge Works: The Deets!

1. GET REGISTERED – Go to wholelifechallenge.com on August 15th (next Wednesday…not quite yet…but we’ll definitely be reminding you), create your account and pay for the challenge. The fee for entering the challenge is $45
2. CHALLENGE PRELIMS – Saturday, September 15. Participate in your affiliate’s challenge prelims (at High Voltage) where you will be measured and do a preliminary workout, just like in a PR challenge. These measurements will be used as part of the determination of your affiliate’s winners. If you cannot make the prelims, be sure to schedule a make-up with a staff member at your affiliate.
3. PLAY THE GAME – The game consists of four areas: Nutrition, Workout, Mobilization, supplementing with Fish oil.
a. Nutrition – No grains or starches (legumes ARE permitted), corn or soy, sugars or artificial sweeteners, juice, alcohol, dairy (butter IS permitted), artificial or processed foods. You will start every day with 3 points for nutrition. Subtract 1 point for every violation of the nutrition rules. You can finish the day with 0, 1, 2, or 3 points.
b. Workout – In this challenge you will train EVERY DAY. The minimum requirement for your workout is 10 minutes of active recovery. That means that even if you are taking a day off from intense workouts, you must still engage in at least 10 minutes of activity (e.g. jogging, skating, biking, yoga, etc). Intensity is not the goal, consistency is. You will earn 1 point for your workout each day.
c. Mobilization – Stretch or mobilize for 10 minutes every day. You will earn 1 point for mobilizing each day.
d. Fish oil – Take a fish oil or EPA/DHA omega-3 supplement every day. There is no minimum dose for omega-3 for this challenge. You may take any brand you like. Your fish oil supplement need not comply with the nutrition rules (wheat, corn, soy, artificial ingredients, etc). You will earn 1 point each for taking a fish oil supplement each day.
4. REPORT YOUR SCORE – Every day during the challenge, starting Sunday, September 16, log into the WLC website and report your score for the previous day on the worldwide scoreboard. You will be able to log your score starting at midnight. The cut-off time for logging is 3pm local time each day. After 3pm you will lose the opportunity to enter your previous day’s score and will be given a 0 for that day.
5. CHALLENGE FINALS – Saturday November 10. Repeat the prelim’s measurements and workout. You will be ranked according to your improvement in both areas as a part of the determination of your overall ranking in your affiliate. If you cannot make the finals, be sure to schedule a make-up with a staff member at your affiliate prior to the finals event.
6. BONUS – Each week you will have the chance to earn up to 3 bonus points by participating in weekly challenges that will be announced every Friday and by sharing your daily experiences with other players in the “Reflections” portion of the daily scoring. If you have a perfect score, these bonus points can be saved and “spent” during the course of the challenge.
7. WINNERS – Winners will be determined at the affiliate level. You will only be competing against the members of your affiliate. Your improvement rankings will be combined with your ranking on the scoreboard to determine the final winners. Number of winners and prizes will be determined by your affiliate.

-Stay tuned…we have SO much more cool stuff to drop on you and help you move a little closer towards the best life of your life!

Are you Fired Up Yet?!?!?!

Tuesday’s Training: Vixen’s class at 6pm is ON today! Come and get after it ladies!!!

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Kipping Pull Ups

  • Max Set Pull Ups

WOD: 20 Minute AMRAP

  • 7x Pull Ups
  • 9x Burpee Jump Turns
  • 15x Air Squats

 

Skill: Thrusters & Kipping Pull Ups

  • Max Set Pull Ups

WOD: 3 Rounds for Time

  • 10x Front Squats
  • 10x Burpees
  • 10x Pull Ups
A. Build to a 1RM Thurster in 12 minutesB. Max Reps Pull Ups

C. 3 Rounds for Time

  • 10x Front Squat
  • 10x Burpees
  • 10x Chest to Bar Pull Ups

It’s been fun ‘leaking’ out the details for the Whole Life Challenge. I love how many emails I’m getting from Volts and Vixens that go something like this – “I’m super excited about the Whole Life Challenge…how do I play…when can I start….and do I have to be perfect?” Great questions all around, and before we get to more Challenge Details below, I’m going to jump in with a few points.

The Whole Life Challenge designed to help you dig deeper and get better in the aspects of our daily lives that important for our long term success. These may be areas we are inconsistent on, or maybe don’t know how great the effects can be when we really step up to the plate and commit to a goal. But…it might even be areas you think you are really good in…but then we hold that up to the light and realize that we can always improve, and that we should always be striving to be a little better than the day before.  We all have something we can improve on, and this Challenge is designed to help us dial those aspects all these aspects and so much more.

Finally, before we get to the deets, the goal is NOT to be perfect and be miserable, just like I’m pretty sure that isn’t the goal your life. The goal is to get a little bit better each day, and understand how these small choices add up to a happier, healthier life and then show our family and friends how awesome things really can be.

Whole Life Challenge Worldwide

  • How the Challenge Works: The Deets!

1. GET REGISTERED – Go to wholelifechallenge.com on August 15th (next Wednesday…not quite yet…but we’ll definitely be reminding you), create your account and pay for the challenge. The fee for entering the challenge is $45
2. CHALLENGE PRELIMS – Saturday, September 15. Participate in your affiliate’s challenge prelims (at High Voltage) where you will be measured and do a preliminary workout, just like in a PR challenge. These measurements will be used as part of the determination of your affiliate’s winners. If you cannot make the prelims, be sure to schedule a make-up with a staff member at your affiliate.
3. PLAY THE GAME – The game consists of four areas: Nutrition, Workout, Mobilization, supplementing with Fish oil.
a. Nutrition – No grains or starches (legumes ARE permitted), corn or soy, sugars or artificial sweeteners, juice, alcohol, dairy (butter IS permitted), artificial or processed foods. You will start every day with 3 points for nutrition. Subtract 1 point for every violation of the nutrition rules. You can finish the day with 0, 1, 2, or 3 points.
b. Workout – In this challenge you will train EVERY DAY. The minimum requirement for your workout is 10 minutes of active recovery. That means that even if you are taking a day off from intense workouts, you must still engage in at least 10 minutes of activity (e.g. jogging, skating, biking, yoga, etc). Intensity is not the goal, consistency is. You will earn 1 point for your workout each day.
c. Mobilization – Stretch or mobilize for 10 minutes every day. You will earn 1 point for mobilizing each day.
d. Fish oil – Take a fish oil or EPA/DHA omega-3 supplement every day. There is no minimum dose for omega-3 for this challenge. You may take any brand you like. Your fish oil supplement need not comply with the nutrition rules (wheat, corn, soy, artificial ingredients, etc). You will earn 1 point each for taking a fish oil supplement each day.
4. REPORT YOUR SCORE – Every day during the challenge, starting Sunday, September 16, log into the WLC website and report your score for the previous day on the worldwide scoreboard. You will be able to log your score starting at midnight. The cut-off time for logging is 3pm local time each day. After 3pm you will lose the opportunity to enter your previous day’s score and will be given a 0 for that day.
5. CHALLENGE FINALS – Saturday November 10. Repeat the prelim’s measurements and workout. You will be ranked according to your improvement in both areas as a part of the determination of your overall ranking in your affiliate. If you cannot make the finals, be sure to schedule a make-up with a staff member at your affiliate prior to the finals event.
6. BONUS – Each week you will have the chance to earn up to 3 bonus points by participating in weekly challenges that will be announced every Friday and by sharing your daily experiences with other players in the “Reflections” portion of the daily scoring. If you have a perfect score, these bonus points can be saved and “spent” during the course of the challenge.
7. WINNERS – Winners will be determined at the affiliate level. You will only be competing against the members of your affiliate. Your improvement rankings will be combined with your ranking on the scoreboard to determine the final winners. Number of winners and prizes will be determined by your affiliate.

-Stay tuned…we have SO much more cool stuff to drop on you and help you move a little closer towards the best life of your life!

Are you Fired Up Yet?!?!?!

Tuesday’s Training: Vixen’s class at 6pm is ON today! Come and get after it ladies!!!

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Kipping Pull Ups

  • Max Set Pull Ups

WOD: 20 Minute AMRAP

  • 7x Pull Ups
  • 9x Burpee Jump Turns
  • 15x Air Squats

 

Skill: Thrusters & Kipping Pull Ups

  • Max Set Pull Ups

WOD: 3 Rounds for Time

  • 10x Front Squats
  • 10x Burpees
  • 10x Pull Ups
A. Build to a 1RM Thurster in 12 minutesB. Max Reps Pull Ups

C. 3 Rounds for Time

  • 10x Front Squat
  • 10x Burpees
  • 10x Chest to Bar Pull Ups

It’s here…the very first day of The Whole Life Challenge initial registration day. Registration starts at 8am PST, TODAY!

Please click here at and register at www.wholelifechallenge.com at 8am PST.

We’ve even got a little something special for the first 10 Volts & Vixens who register: 1 Private Training session to work on skill of your choice! How’s that to get you going and ready to head into full gear?!?!

There’s also going to be a huge prize for getting your friends & family registered to roll out…but remember…first you’ve got to get registered and lead by example.

Important dates for you:

August 15-Sept 8: Registration for the WLC

September 15: The WLC Prelims (WOD & Measurements)

November 10: The WLC Finals

-There will be weekly prizes, as well as overall cash prizes for participants of the WLC!

So, before we get into today’s WOD, I do want to have a real moment with everyone in the High Voltage Community. This applies just as much for those of you who are gung ho on doing this Challenge and those of you that are still on the fence.

-I’ve been posting, writing, and talking to you all a lot about this Challenge – probably more than you normally see me do on just about anything.

Why is that?

I feel that this Challenge will help everyone in our Community with some area of their performance & progression in CrossFit, and even more importantly – your overall health and fitness. I’m doing the WLC, my wife is doing it, I’ve gotten my Mom to commit to doing it and to help get her ready for her biggest competition ever, and my sister is getting closer every day (She’s currently at Stage 4 on our 7 stages of WLC commitment). And that’s just the tip of the iceberg with how much I believe in the WLC and how awesome it’s going to be for us in some or all aspects of our fitness game.

I’m challenging everyone in our Community to step up to the plate with me. I’m challenging each and every one of us to get out of our comfort zone. I’m challenging everyone who’s new to High Voltage to jump in with both feet and not let 6 months go by when you could be getting those results now. I’m challenging our Waffle Wodders to show everyone that it can be done bright and early, even before the sun comes up. I’m challenging everyone at our Barbell Strength class at 8:30pm to show that you can get really strong through being even more accountable and using fish oil & mobilization. I’m challenging our Firebreathers, Coaches, ITP, and Team High Voltage members to continue to lead our community by their great examples and show everyone how we never stop achieving because we never stop taking on a new challenge.

And most importantly, I’m challenging each and everyone of you to take this Challenge on with your Full Effort. That’s our gym motto for a reason, right? It’s our underlying principle for how we can approach any of life’s ‘known and unknown’ challenges. It’s gotten us this far, let’s have our Full Effort lead us through the next set of challenges and hurdles as well. –

Now that you’re all ‘Fired Up’, here’s the registration link again: www.wholelifechallenge.com. To our cumulative Full Effort!

Full Effort always – whether you’re first, last, or somewhere in between – always Full Effort!

 Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

Ax3 sets

  • A1: Row 300m, into
  • A2: L-Sit : 20 seconds

 

 Skill: Double Unders & Wall Ball
  • B. 1 min on, 1 min off – 2x
  • through, start at any station
  • Round 1:
  • 5 Wall ball, 5 Sit Ups
  • Round 2:
  • Row for cal
  • Round 3:
  • 5x Slam Ball, 5x burpees
  • Round 4:
  • 10 meter bear crawl & 2 burpees at the end of the 10m
  • Score is total reps completed.
WOD: 15 minute AMRAP

  • 3 x 5 min AMRAP back to back
  • 1st 5 min = 5 wall ball, 5 sit up
  • 2nd 5 min = 20 rope passes, 3 jumping lunges each leg
  • 3rd 5 min = row for cal