Wednesday: Destiny

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: 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 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 – 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 set

C. 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)

 

 

 

 

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: 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 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 – 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 set

C. 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)

 

 

 

 

“Watch your thoughts; they become words.

Watch your words; they become actions.

Watch your actions; they become habit.

Watch your habits; they become character.

Watch your character; it becomes your destiny.”

― Lao Tzu

We all have a destiny. What are you doing today to get one inch closer to living it?

Susan, a new momma for the first time, back in the game following each progression in her training and is now rocking it, AND being a positive example for her little one!

Wednesday’s Training

All Levels CrossFit

Level 1 CrossFit

A. 5 Sets of 5 reps

  • Deadlift 5-5-5-5-5, rest 20 seconds
  • HSPU: 5 reps ADAP, rest 1 min
Skill: Deadlift

  • Sets of 3 Reps for 10 Min
B.  3 rounds for total reps, 1 min per station:

  • Row for cal in 1 min
  • FLR for 1 min (on rings)
  • 10m lateral sprint
  • rest 1 min:
WOD: 4 stations, 1 min per station, 1 min rest after all stations are complete

  • Deadlift
  • Jump Rope Passes
  • Rowing
  • 10m sprint