Monday: My name is ‘Dan’

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

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

-Monday is here, and August is somehow already over half way done. Wow. We’ve got an awesome Guest Blog today, as well as a brand new prize and a  pretty sweet couple of WOD’s to start the week off right. Oh, we’ve also got a HUGE announcement for you all tomorrow (Tuesday)…but that will have to wait…

The new prize you ask? Yup, that I can talk about right now. We’re completely blow away with how many Volts and Vixens are signed up for the Whole Life Challenge. Even more wild – we’re having a literal TON (yup, 2,000# worth) of friends & family jumping on board to dial in their games and see what all the awesomeness is about. We love it every time all you awesome Volts & Vixens inspire everyone around you – that IS how this box was built after all – that we decided to make it even cooler for you.

So, here’s the reward! The top 3 Volts and the top 3 Vixens with the most Friends & Family registered for the Whole Life Challenge will earn 2 free private training sessions with a High Voltage coach! It’s nice when everyone wins, right? Right! Remember, YOU have to register first, then they put your name in and ‘follow’ your lead. And for those of you early birds where the first 10 registered, we’ll have your names announced later this week – lots to stay tuned for this week at High Voltage!

  • And now, a guest blog from Monster Dan!

Hi, my name is Dan.  Some of you may know me as “Monster Dan”, “Thunder”, “Kenny Powers”, that loud guy with the tattoos, the guy who makes inappropriate comments at every wrong moment…you get the idea.  There may be a plethora of names to call me, but one thing I never imagined anybody would call me is an “athlete”.

Despite that very fact, there I stood this past weekend competing with 12 other athletes from High Voltage in the Next Level Invitational.  This is a competition that literally tests your ability against other athletes in Crossfit!  So what the heck was I doing there?  How did this happen?  Let’s rewind…
I was a fat kid, from a fat family in the Midwest, who grew up to be a fat adult, sluggishly settling into 30.  I was a total mess, more than 40 lbs. overweight, I drank too much, I smoked cigarettes, lived exclusively off of fast food, and generally disregarded my health.  So how would that guy ever become an athlete? 
The answer is in setting small goals.  I know, I know, it seems simple and easier said than done.  The trick is not to look at that mountaintop when you’re at the bottom and wonder how you’ll ever make it there.  It’s just too easy to get discouraged.  You need to set up a series of small goals so that you can stay motivated as you accomplish each small victory.  As you complete each of these manageable tasks, you’re chipping away at the bigger picture and reaching those long term goals before you know it!  
In this day and age of Twitter, Facebook, Tivos, plastic surgery and so on, we’ve become a society who binges on the here and the now, and instant gratification.  We want results today, and don’t want to do the work to get there.  The truth is, the satisfaction and real rewards come in the sweat we put in to get there, and the awesome people we meet along the way that helped us.  I don’t have to tell you how awesome it is to reach a goal every single day when you finish off that tough WOD surrounded by your favorite Volts and Vixens.  With that in mind, we look forward to our next big long term goal as a community: The Whole Life Challenge.
The Whole Life Challenge isn’t about instant gratification, and it isn’t about being perfect every day.  It’s about setting a long term goal, and then focusing on each small step that it takes to get there.  You have 60 days to turn things around, and what’s the easiest way to have those big results everybody wants at the end?  You guessed it, one manageable task at a time, a series of small goals, and before you know it you’ve achieved things far beyond what you ever thought you could.
Take the time to make a list in the next few weeks leading up to the start of The Whole Life Challenge Prelims on September 15. Decide on a long term goal for the end of those 60 days.  Then figure out with the help of your coach what you need to do each month, each week, and even each day to get there one step at a time.  Who knows, after 60 days of The Whole Life Challenge, you just might start calling yourself an athlete too!

Now ya know (but you already knew – you train at High Voltage!)

Monday’s Training:

All Levels CrossFit

Level 1 CrossFit

Ax4 setsA1. Back Squat x531x0, rest 5 seconds, into:A2: 5 explosive box jumps with squat landing (soft) & step down, rest 5 seconds

A3: 20 seconds AMRAP Push Ups (can be ring or parallete for advanced)

Score back squat weight & total push ups

 

Skill:  Back SquatSets of 5 Reps for 10 Minutes
B. For total rounds and quality:3 Min @80% effort:5x Burpees5x KB Swings

10x Double Unders

rest 2 min active

3 min @90% effort

5x Burpees

5x KB Swings

10x Double Unders

rest 2 min active

3 Min @100% effort

5x Burpees

5x KB Swings

10x Double Unders

 

WOD: For total rounds:

  • 5 Min AMRAP
  • 5x KB Swings
  • 5x Burpees
  • 30x Jump Rope Passes

rest 2 minutes

  • 4 min AMRAP
  • 5x KB SWings
  • 5x Burpees
  • 30x Jump Rope Passes

Rest 1 minute

  • 3 Min AMRAP
  • 5x KB SWing
  • 5x Burpees
  • 30x Jump Rope Passes