Tuesday: The Best of Burbank!

-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! 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

-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! 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

It’s been a pretty awesome year at High Voltage. With such great successes all around, sometimes I get so focused on the next thing we’re trying to present to our Community that I miss out on the little moments to stop and take it all in.

Every now and then during the day we (Carly, Tyler, Josh, & Matt & myself) will look at each other while we’re GSD’ing (seriously, you know), take a deep breath and give each other that look like, holy crap, I can’t believe how much awesomeness is going on. We’re always honored to put in the hard work, because it always comes back around and is shown in your performances and results.

Then last week we got an award presented to CrossFit High Voltage by the Burbank Leader newspaper: They sent me a press release to send out to you all, but what was that saying about a picture being worth a prescribed amount of words?

High Voltage was named the ‘Best of Burbank’ and 2012 Burbank Gym of the Year! How’s that for some awesome news! 

WE’re #1. This is post Barbell Class last night – 10pm and these Volts & Vixens are STILL getting after it!

This award means so much to us, and it represents much of why High Voltage is so special. It proves once again that we all are capable of more together than on our own. While awards aren’t everything, it does provide that nice moment to reflect on all the hard work, all the consistent training, all the expert coaching, and all the awesomeness that each and every one of you put into High Voltage every-single-day. And for me, THAT is what is truly amazing!

Even cooler, we were voted #1 out of all the gyms in Burbank. That means we beat the ‘old big boys’ – WE (that’s right, you and me) were voted #1 over gyms like 22.7 Hours Fitness and Side Crunch of Burbank…and everyone else in between. Now I’m not a competitive guy…

-But we’re not done yet! We’ve got another ‘Guest Blog’- this one from our fellow Volt Edgar! Edgar is signed up & fired up for the Whole Life Challenge. He rocked January’s ‘Refine Your Fuel’ Challenge and has been reaping the benefits of that commitment all year. Read his story and find out why he’s ready to go at it again!

“I am stoked about WLC!  I’ve been waiting for the next event to kick my butt in gear.  Our Paleo Challenge last January was crazy!  My results were ridiculous! I crushed my baseline by 55 seconds! I thought I missed a movement or the timer was broken. I added 20 pounds to my back squat and lost 5 pounds.  Most of all…. I felt light on my feet, strong, energetic and never tired.  I really found the accountability and having measureable goals as keys to my success. I can’t wait for Sept 15! Stronger….faster!” ~Edgar

-Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Overhead Squat

  • Sets of 5 Reps
WOD: 15 Min AMRAP
  • 1x Burpee
  • 3x Pull Ups
  • 7x Wall Ball
  • 11x Sit Ups
 Skill: Hang Power Snatch

  • Snatch Progressions
  • Sets of 3 Hang Power Snatch

WOD: 3 Rounds, rest 1 min after each round:

  • 20 Wall Ball, 20 Pull Ups
  • 20 Wall Ball, 20 Toes to Bar
  • 20 Wall Ball, 20 alternating pull up/toes to bar (10 each: done 1&1)
Finisher: Tabata Sit Ups – low score
A. Hang Squat Snatch: Build to a heavy single rep in 10 minutesB. Overhead Squat 3 sets of 3 reps, rest 2 min after each setC. 3 Rounds, rest 1 min after each round:

  • 20 Wall Ball, 20 Pull Ups
  • 20 Wall Ball, 20 Toes to Bar
  • 20 Wall Ball, 20 alternating pull up/toes to bar (10 each: done 1&1)