Thursday: 08.30.12: The New WOD & Member Spotlight!

Hey Volts and Vixens, Coach Tyler here! I don’t know about you, but I’m using this lead up time for this Whole Life Challenge to slowly start getting the little things in order. For me, this will mostly entail making sure my daily routine has that hour set aside for the training that I need to do, so starting September 15th I’ll be all systems go. I really appreciate knowing I can count on my fellow Volts and Vixens to help me through this transformative 8 weeks with each of you.

I love finding examples of the unique camaraderie that exists in CrossFit. Our community is one where everyone wants nothing more than the best for their fellow WOD warriors. Wether it’s transitioning into a paleo lifestyle or it’s applying that right degree of peer pressure to help someone make that jump into All Levels, Volts and Vixens only want the best for each other. Where else will you find a group of friends who, even if they might not choose it for themselves, will support you in whatever choices you make with out blinking.

I think this picture embodies my message best:

Alex basking in the copious amount of morale support!

And now announcing our winners from our first Whole Life Challenge challenge…they each receive a free private training session to work on anything of their choice! These were the first 10 registrants for the WLC (all registered within :30 minutes of the launch!)- we currently have over 60 Volts & Vixens registered in just over a week! WOW!!!

#10: Jennine Matthias
#9: Dan Crawley
#8: Tarah VanHooser
#7: Tim Urian
#6: Jose Alvarenga
#5: Melissa Arredondo
#4: Arielle Folio
#3: Stefan Niemczyk
#2: Craig Lacko
And the very first member of High Voltage to register: Edgar Pejoro!

If you thought this was big, we have  a HUGE contest coming up on Monday…stay tuned, and let’s have an awesome weekend of training!

 Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. 8 Minutes; Every Minute On the Minute

  • 3 x Power Clean into
  • 3 x Power Jerk
  • Must be Touch and Go!

 

 Skill: Med Ball Clean and The Hang Power Clean!

  • Med Ball Clean Technique
  • Review and Practice of the Hang Power Clean
B. Turkish Get Ups!

  • 40 Reps For Technical Quality
  • 20 Reps Each Arm
  • Focus will be on proper execution of this movement
C.  The 2 Minute Slam Ball Challenge!
WOD: Full Tabata at Each Movement for Low Score:

  • Ball Slams
  • 10m Bear Crawl
  • KB Swings

Hey Volts and Vixens, Coach Tyler here! I don’t know about you, but I’m using this lead up time for this Whole Life Challenge to slowly start getting the little things in order. For me, this will mostly entail making sure my daily routine has that hour set aside for the training that I need to do, so starting September 15th I’ll be all systems go. I really appreciate knowing I can count on my fellow Volts and Vixens to help me through this transformative 8 weeks with each of you.

I love finding examples of the unique camaraderie that exists in CrossFit. Our community is one where everyone wants nothing more than the best for their fellow WOD warriors. Wether it’s transitioning into a paleo lifestyle or it’s applying that right degree of peer pressure to help someone make that jump into All Levels, Volts and Vixens only want the best for each other. Where else will you find a group of friends who, even if they might not choose it for themselves, will support you in whatever choices you make with out blinking.

I think this picture embodies my message best:

Alex basking in the copious amount of morale support!

And now announcing our winners from our first Whole Life Challenge challenge…they each receive a free private training session to work on anything of their choice! These were the first 10 registrants for the WLC (all registered within :30 minutes of the launch!)- we currently have over 60 Volts & Vixens registered in just over a week! WOW!!!

#10: Jennine Matthias
#9: Dan Crawley
#8: Tarah VanHooser
#7: Tim Urian
#6: Jose Alvarenga
#5: Melissa Arredondo
#4: Arielle Folio
#3: Stefan Niemczyk
#2: Craig Lacko
And the very first member of High Voltage to register: Edgar Pejoro!

If you thought this was big, we have  a HUGE contest coming up on Monday…stay tuned, and let’s have an awesome weekend of training!

 Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. 8 Minutes; Every Minute On the Minute

  • 3 x Power Clean into
  • 3 x Power Jerk
  • Must be Touch and Go!

 

 Skill: Med Ball Clean and The Hang Power Clean!

  • Med Ball Clean Technique
  • Review and Practice of the Hang Power Clean
B. Turkish Get Ups!

  • 40 Reps For Technical Quality
  • 20 Reps Each Arm
  • Focus will be on proper execution of this movement
C.  The 2 Minute Slam Ball Challenge!
WOD: Full Tabata at Each Movement for Low Score:

  • Ball Slams
  • 10m Bear Crawl
  • KB Swings

It’s Monday! Monday is my favorite day of the week, really it is. I feel like I write this type of thing a lot, but I do think it’s true.


Now I know there’s nothing inherently special about Monday, but it has always stood as the day to start new in my training, and that’s followed into other things I’ve tried to do. I still get a little gittery thinking about what the new week will hold for myself, and for everyone at our box.

It’s also the last week of August, and even though I know the ‘science’ says differently, it feels like the last week of summer.

So here it is – this week is going to be what you make of it. Let’s make it an awesome one!

-Post weekly goals to comments.

The 5:30pm class making sure that we’re not done until everyone is done! This makes part of the High Voltage foundation.

 

Monday’s Training

All Levels CrossFit

Level 1 CrossFit

A. Back Squat

  • Find a 1RM
Skill: Front Squat
B. 5 Rounds for time

  • 7 Front Squats
  • 9 Burpees
  • 20 Double Unders
  • Rest 1 Minute after each round
WOD: 4 Rounds for total reps:1 minute each station-Front Squat (barbell)
-Burpee
-Jump Rope1 minute rest after each round

Hey Volts and Vixens, Coach Tyler here! I don’t know about you, but I’m using this lead up time for this Whole Life Challenge to slowly start getting the little things in order. For me, this will mostly entail making sure my daily routine has that hour set aside for the training that I need to do, so starting September 15th I’ll be all systems go. I really appreciate knowing I can count on my fellow Volts and Vixens to help me through this transformative 8 weeks with each of you.

I love finding examples of the unique camaraderie that exists in CrossFit. Our community is one where everyone wants nothing more than the best for their fellow WOD warriors. Wether it’s transitioning into a paleo lifestyle or it’s applying that right degree of peer pressure to help someone make that jump into All Levels, Volts and Vixens only want the best for each other. Where else will you find a group of friends who, even if they might not choose it for themselves, will support you in whatever choices you make with out blinking.

I think this picture embodies my message best:

Alex basking in the copious amount of morale support!

And now announcing our winners from our first Whole Life Challenge challenge…they each receive a free private training session to work on anything of their choice! These were the first 10 registrants for the WLC (all registered within :30 minutes of the launch!)- we currently have over 60 Volts & Vixens registered in just over a week! WOW!!!

#10: Jennine Matthias
#9: Dan Crawley
#8: Tarah VanHooser
#7: Tim Urian
#6: Jose Alvarenga
#5: Melissa Arredondo
#4: Arielle Folio
#3: Stefan Niemczyk
#2: Craig Lacko
And the very first member of High Voltage to register: Edgar Pejoro!

If you thought this was big, we have  a HUGE contest coming up on Monday…stay tuned, and let’s have an awesome weekend of training!

 Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. 8 Minutes; Every Minute On the Minute

  • 3 x Power Clean into
  • 3 x Power Jerk
  • Must be Touch and Go!

 

 Skill: Med Ball Clean and The Hang Power Clean!

  • Med Ball Clean Technique
  • Review and Practice of the Hang Power Clean
B. Turkish Get Ups!

  • 40 Reps For Technical Quality
  • 20 Reps Each Arm
  • Focus will be on proper execution of this movement
C.  The 2 Minute Slam Ball Challenge!
WOD: Full Tabata at Each Movement for Low Score:

  • Ball Slams
  • 10m Bear Crawl
  • KB Swings

It’s Monday! Monday is my favorite day of the week, really it is. I feel like I write this type of thing a lot, but I do think it’s true.


Now I know there’s nothing inherently special about Monday, but it has always stood as the day to start new in my training, and that’s followed into other things I’ve tried to do. I still get a little gittery thinking about what the new week will hold for myself, and for everyone at our box.

It’s also the last week of August, and even though I know the ‘science’ says differently, it feels like the last week of summer.

So here it is – this week is going to be what you make of it. Let’s make it an awesome one!

-Post weekly goals to comments.

The 5:30pm class making sure that we’re not done until everyone is done! This makes part of the High Voltage foundation.

 

Monday’s Training

All Levels CrossFit

Level 1 CrossFit

A. Back Squat

  • Find a 1RM
Skill: Front Squat
B. 5 Rounds for time

  • 7 Front Squats
  • 9 Burpees
  • 20 Double Unders
  • Rest 1 Minute after each round
WOD: 4 Rounds for total reps:1 minute each station-Front Squat (barbell)
-Burpee
-Jump Rope1 minute rest after each round

Drumroll please…this news may be too awesome for a Tuesday, but let’s just enjoy the moment…

We’re 18 days away from the kick off for the Whole Life Challenge. We’ve already given out 10 private training sessions for the first 10 Volts & Vixens who got registered, we’re in the middle of giving out 12 more sessions (2 each to the top 3 Volt & Vixens who have the most Friends & Family registered by the prelim date), and we’re just getting started!

The member who has the most family and friends to register and play in the WLC from High Voltage will get a suite at The Staples Center all to themselves and up to 11 friends for a game!!!! Boom!!! 
  • But…with a prize this incredible, we’ve got to set the bar high. You should be used to it by now…you do train at High Voltage after all.
  • To qualify, you must 1) Have the most Friends & Family registered  out of everyone at High Voltage. 2) Have at minimum 20 Friends & Family registered (they can be some of the ones you bring to Staples to celebrate!) & 3) You must be registered first to play the game, when your friends & family register, they search your name and then ‘follow’ you. The date at Staples will be mutually agreed upon.
  • Improve your life, be the catalyst to change others, and then get to be the cool cat who has a suite at Staples…AND the Challenge hasn’t even started yet!!!
-So, other than all the awesomeness we talked about above, incredible results & accountability, what is the upside of having your friends & family do this challenge? This might be something you think of, especially if you feel like you’re already doing these things ‘fairly’ well. Will your friends & family really see a benefit from taking on this challenge if they’re not CrossFitters (yet)?

Well, funny you should ask! Speaking of friends & family (the industry calls this a segue – my friends in public school call it a segway), fellow Vixen Andrea shared this awesome story about how her stepping outside of her comfort zone and leading by example has spread like wildfire in her family.  I asked her if she’d be willing to share it with you all, and she’s just that cool that she said yes! Enjoy her awesome story. Do you have anyone in your life that could benefit from your positive example?

“So when I started the Paleo challenge it was something that I wanted to do to be a healthier person. I have never been one to be physically active or eat healthy, but of course this slowly started to changed when I joined High Voltage. I told my mom about the Paleo diet and she was not interested, at all at first., – she was doing some other diet and she was right in the middle of it. After her diet she was disappointed because she saw no difference from the start.
Well weeks into the Paleo Challenge I called my mom into my room to show her that I was able to stick both my arms in my “skinny jeans”  while they were zipped up!!  When my mom saw this she said “That’s it! I’m doing Paleo!” She has lost a total of 10+ pounds but more importantly she feels healthier than ever. After my mom started eating Paleo style my aunt started doing it, then my uncle, then my cousin, then her mom started eating Paleo style, soon everyone around me was asking “whats Paleo?” and “can you please tell me what I have to do? what I can/can not eat.” Still today in my household we all cook Paleo. When I see my family/ friends that started to eat Paleo Style they are happy, healthier, and leaner and they say “Its all thanks to you” and I say “No, its thanks to Crossfit High Voltage and the Paleo Challenge!”

[caption] My how the tables have turned…Brown Bear is Unimpressed that Mckayla isn’t registered for the Whole Life Challenge. Don’t let Brown Bear be unimpressed with you! www.wholelifechallenge.com

 

Tuesday’s Training: 

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill:

  • Band Sprints
  • Deadlift instruction
Skill: Band Sprints

  • Intro to Handstand Push Ups
  • Progressions for WOD
Skill: Band Sprints

  • Handstand Push Up
WOD: 15 min amrap

  • 200m run
  • 10 Kb Swings
  • 15 Push Ups
  • 10 Kb Deadlifts
  • Rest 30 seconds after each round

WOD: “Diane”

  • 21-15-9 reps for time of
  • Deadlift
  • Handstand Push Ups
WOD: “Diane”

  • 21-15-9 reps for time
  • Deadlift (225/155)
  • Handstand Push Ups

Hey Volts and Vixens, Coach Tyler here! I don’t know about you, but I’m using this lead up time for this Whole Life Challenge to slowly start getting the little things in order. For me, this will mostly entail making sure my daily routine has that hour set aside for the training that I need to do, so starting September 15th I’ll be all systems go. I really appreciate knowing I can count on my fellow Volts and Vixens to help me through this transformative 8 weeks with each of you.

I love finding examples of the unique camaraderie that exists in CrossFit. Our community is one where everyone wants nothing more than the best for their fellow WOD warriors. Wether it’s transitioning into a paleo lifestyle or it’s applying that right degree of peer pressure to help someone make that jump into All Levels, Volts and Vixens only want the best for each other. Where else will you find a group of friends who, even if they might not choose it for themselves, will support you in whatever choices you make with out blinking.

I think this picture embodies my message best:

Alex basking in the copious amount of morale support!

And now announcing our winners from our first Whole Life Challenge challenge…they each receive a free private training session to work on anything of their choice! These were the first 10 registrants for the WLC (all registered within :30 minutes of the launch!)- we currently have over 60 Volts & Vixens registered in just over a week! WOW!!!

#10: Jennine Matthias
#9: Dan Crawley
#8: Tarah VanHooser
#7: Tim Urian
#6: Jose Alvarenga
#5: Melissa Arredondo
#4: Arielle Folio
#3: Stefan Niemczyk
#2: Craig Lacko
And the very first member of High Voltage to register: Edgar Pejoro!

If you thought this was big, we have  a HUGE contest coming up on Monday…stay tuned, and let’s have an awesome weekend of training!

 Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. 8 Minutes; Every Minute On the Minute

  • 3 x Power Clean into
  • 3 x Power Jerk
  • Must be Touch and Go!

 

 Skill: Med Ball Clean and The Hang Power Clean!

  • Med Ball Clean Technique
  • Review and Practice of the Hang Power Clean
B. Turkish Get Ups!

  • 40 Reps For Technical Quality
  • 20 Reps Each Arm
  • Focus will be on proper execution of this movement
C.  The 2 Minute Slam Ball Challenge!
WOD: Full Tabata at Each Movement for Low Score:

  • Ball Slams
  • 10m Bear Crawl
  • KB Swings

It’s Monday! Monday is my favorite day of the week, really it is. I feel like I write this type of thing a lot, but I do think it’s true.


Now I know there’s nothing inherently special about Monday, but it has always stood as the day to start new in my training, and that’s followed into other things I’ve tried to do. I still get a little gittery thinking about what the new week will hold for myself, and for everyone at our box.

It’s also the last week of August, and even though I know the ‘science’ says differently, it feels like the last week of summer.

So here it is – this week is going to be what you make of it. Let’s make it an awesome one!

-Post weekly goals to comments.

The 5:30pm class making sure that we’re not done until everyone is done! This makes part of the High Voltage foundation.

 

Monday’s Training

All Levels CrossFit

Level 1 CrossFit

A. Back Squat

  • Find a 1RM
Skill: Front Squat
B. 5 Rounds for time

  • 7 Front Squats
  • 9 Burpees
  • 20 Double Unders
  • Rest 1 Minute after each round
WOD: 4 Rounds for total reps:1 minute each station-Front Squat (barbell)
-Burpee
-Jump Rope1 minute rest after each round

Drumroll please…this news may be too awesome for a Tuesday, but let’s just enjoy the moment…

We’re 18 days away from the kick off for the Whole Life Challenge. We’ve already given out 10 private training sessions for the first 10 Volts & Vixens who got registered, we’re in the middle of giving out 12 more sessions (2 each to the top 3 Volt & Vixens who have the most Friends & Family registered by the prelim date), and we’re just getting started!

The member who has the most family and friends to register and play in the WLC from High Voltage will get a suite at The Staples Center all to themselves and up to 11 friends for a game!!!! Boom!!! 
  • But…with a prize this incredible, we’ve got to set the bar high. You should be used to it by now…you do train at High Voltage after all.
  • To qualify, you must 1) Have the most Friends & Family registered  out of everyone at High Voltage. 2) Have at minimum 20 Friends & Family registered (they can be some of the ones you bring to Staples to celebrate!) & 3) You must be registered first to play the game, when your friends & family register, they search your name and then ‘follow’ you. The date at Staples will be mutually agreed upon.
  • Improve your life, be the catalyst to change others, and then get to be the cool cat who has a suite at Staples…AND the Challenge hasn’t even started yet!!!
-So, other than all the awesomeness we talked about above, incredible results & accountability, what is the upside of having your friends & family do this challenge? This might be something you think of, especially if you feel like you’re already doing these things ‘fairly’ well. Will your friends & family really see a benefit from taking on this challenge if they’re not CrossFitters (yet)?

Well, funny you should ask! Speaking of friends & family (the industry calls this a segue – my friends in public school call it a segway), fellow Vixen Andrea shared this awesome story about how her stepping outside of her comfort zone and leading by example has spread like wildfire in her family.  I asked her if she’d be willing to share it with you all, and she’s just that cool that she said yes! Enjoy her awesome story. Do you have anyone in your life that could benefit from your positive example?

“So when I started the Paleo challenge it was something that I wanted to do to be a healthier person. I have never been one to be physically active or eat healthy, but of course this slowly started to changed when I joined High Voltage. I told my mom about the Paleo diet and she was not interested, at all at first., – she was doing some other diet and she was right in the middle of it. After her diet she was disappointed because she saw no difference from the start.
Well weeks into the Paleo Challenge I called my mom into my room to show her that I was able to stick both my arms in my “skinny jeans”  while they were zipped up!!  When my mom saw this she said “That’s it! I’m doing Paleo!” She has lost a total of 10+ pounds but more importantly she feels healthier than ever. After my mom started eating Paleo style my aunt started doing it, then my uncle, then my cousin, then her mom started eating Paleo style, soon everyone around me was asking “whats Paleo?” and “can you please tell me what I have to do? what I can/can not eat.” Still today in my household we all cook Paleo. When I see my family/ friends that started to eat Paleo Style they are happy, healthier, and leaner and they say “Its all thanks to you” and I say “No, its thanks to Crossfit High Voltage and the Paleo Challenge!”

[caption] My how the tables have turned…Brown Bear is Unimpressed that Mckayla isn’t registered for the Whole Life Challenge. Don’t let Brown Bear be unimpressed with you! www.wholelifechallenge.com

 

Tuesday’s Training: 

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill:

  • Band Sprints
  • Deadlift instruction
Skill: Band Sprints

  • Intro to Handstand Push Ups
  • Progressions for WOD
Skill: Band Sprints

  • Handstand Push Up
WOD: 15 min amrap

  • 200m run
  • 10 Kb Swings
  • 15 Push Ups
  • 10 Kb Deadlifts
  • Rest 30 seconds after each round

WOD: “Diane”

  • 21-15-9 reps for time of
  • Deadlift
  • Handstand Push Ups
WOD: “Diane”

  • 21-15-9 reps for time
  • Deadlift (225/155)
  • Handstand Push Ups

    • 3 quick announcements: 1. Labor Day Schedule: No classes on Sunday, 12:30pm ONLY on Monday. Bring your friends & family – we’re calling this one the ‘Labor Day Massacre’ – not sure if that’s ‘too soon’.
    • This Thursday is our final ‘Grill & Chill’ along with the final Benchmark WOD of the summer. Even cooler, we’re launching our very own Benchmark! What is it? You’ll have to wait and see – but I do believe it’s pretty awesome (plus, I designed it). So come out and finish the summer off right with us – bring some food for the BBQ and let’s have some more good times.
    • We have a limited supply left in our stock of Recovery Protein and Omega-3 Fish Oil before our next shipment is in. If you’re leaving town for labor day and want to stay on top of your recovery, pick some up quickly – first come, first served.

AND…it’s Wednesday, and it’s that time again – yup, time for me to put my butt on the line and tell everyone how my training is going for the American Open Weightlifting Championships this December.

First things first, my training is actually going pretty well. I’m in the middle of a really tough ‘beat up’ cycle, but like I said last time, you’ve always got to work backwards from your goals, and that leads me back to right here. My hands though, they really hurt right now. How bad are my hands? Think of something really old and messed up and hurts. That is how my hands are – they’re exactly like that thing you just thought of (I’m still working on mastering the basics of analogy & metaphor). Seriously though, after years and years of getting my hands kicked from fighting, they’re jacked. My left hand in particular is covered in scar tissue and has been broken several times in several places- the last time has resulted in my left thumb unable to extend at the base joint without the next joint dipping down. Yeah, good times (and a great anatomy lesson). The first few snatches every day are usually rough, but there’s no changing the fact that this is just how my hands are going to be. They’re not getting worse from it and it’s just painful, so it gets filed in the ‘just deal with it’ category. As an athlete, you end up having a lot of things in your life that get lumped there. If I never did anything again, they’d still hurt AND be out of shape. Easy choice for me.

Now for the training program itself. I’m in a big volume & strength phase for this mesocycle. My program varies on each days volume and intensity, but the really rough days go something like this: 60% of my projected max for 4 reps, 70% of my projected max for 4 reps, then 4 sets of 4 reps all at 80%. It starts with squats, then after those are done, it goes to squat snatch, then clean & jerk, then an additional pull off the ground, then 3x per week something overhead to finish (press, push press, behind neck power jerk).

The clean & jerk is the worst for me during this part of the training, but again, that’s kind of the point. My jerk is my weakest movement, and after all the squatting, snatching, and then sets of 4 cleans, there is basically no leg left to drive the bar up, so all there is for me to do is to try to push myself under the bar and lock out. Usually what happens for my jerk is when my arms lock out my torso doesn’t stabilize well enough and I miss the lift (again, no press outs allowed). But, I’ve been working a ton on my weakness here over the past year, supplementing with tons of additional overhead stuff including handstand push ups with an aggressive lock out as suggested to me by my friend CJ Martin. Watch your toes, I AM name dropping.

Needless to say, it’s finally starting to pay off. I missed my first jerk ever last Monday because my legs were too fatigued to stand the bar up. At first it caught me off guard, but then I actually was really pleased that I missed the lift the right way. For me, that was a victory. It’s wasn’t much, and again, totally didn’t make the lift – but that’s progress. It isn’t always in a super obvious form of a PR or finishing first. It’s having the ability to see 1,000 little things that need to be in place to achieve your goals.

1 down, 999 to go.

Just another day at the box…

All Levels CrossFit

Level 1 CrossFit

A.Snatch Complex
3-3-3-3-3
 Skill:

  • Db Power Snatch (hang)
B. Death by…

  • 10 meters
WOD: 30 minute EMOM

  • 5 x Hang DB Power Snatch Each Arm (10 Total)
  • 10 x Air Squat
  • 20m Sprint

Hey Volts and Vixens, Coach Tyler here! I don’t know about you, but I’m using this lead up time for this Whole Life Challenge to slowly start getting the little things in order. For me, this will mostly entail making sure my daily routine has that hour set aside for the training that I need to do, so starting September 15th I’ll be all systems go. I really appreciate knowing I can count on my fellow Volts and Vixens to help me through this transformative 8 weeks with each of you.

I love finding examples of the unique camaraderie that exists in CrossFit. Our community is one where everyone wants nothing more than the best for their fellow WOD warriors. Wether it’s transitioning into a paleo lifestyle or it’s applying that right degree of peer pressure to help someone make that jump into All Levels, Volts and Vixens only want the best for each other. Where else will you find a group of friends who, even if they might not choose it for themselves, will support you in whatever choices you make with out blinking.

I think this picture embodies my message best:

Alex basking in the copious amount of morale support!

And now announcing our winners from our first Whole Life Challenge challenge…they each receive a free private training session to work on anything of their choice! These were the first 10 registrants for the WLC (all registered within :30 minutes of the launch!)- we currently have over 60 Volts & Vixens registered in just over a week! WOW!!!

#10: Jennine Matthias
#9: Dan Crawley
#8: Tarah VanHooser
#7: Tim Urian
#6: Jose Alvarenga
#5: Melissa Arredondo
#4: Arielle Folio
#3: Stefan Niemczyk
#2: Craig Lacko
And the very first member of High Voltage to register: Edgar Pejoro!

If you thought this was big, we have  a HUGE contest coming up on Monday…stay tuned, and let’s have an awesome weekend of training!

 Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. 8 Minutes; Every Minute On the Minute

  • 3 x Power Clean into
  • 3 x Power Jerk
  • Must be Touch and Go!

 

 Skill: Med Ball Clean and The Hang Power Clean!

  • Med Ball Clean Technique
  • Review and Practice of the Hang Power Clean
B. Turkish Get Ups!

  • 40 Reps For Technical Quality
  • 20 Reps Each Arm
  • Focus will be on proper execution of this movement
C.  The 2 Minute Slam Ball Challenge!
WOD: Full Tabata at Each Movement for Low Score:

  • Ball Slams
  • 10m Bear Crawl
  • KB Swings

It’s Monday! Monday is my favorite day of the week, really it is. I feel like I write this type of thing a lot, but I do think it’s true.


Now I know there’s nothing inherently special about Monday, but it has always stood as the day to start new in my training, and that’s followed into other things I’ve tried to do. I still get a little gittery thinking about what the new week will hold for myself, and for everyone at our box.

It’s also the last week of August, and even though I know the ‘science’ says differently, it feels like the last week of summer.

So here it is – this week is going to be what you make of it. Let’s make it an awesome one!

-Post weekly goals to comments.

The 5:30pm class making sure that we’re not done until everyone is done! This makes part of the High Voltage foundation.

 

Monday’s Training

All Levels CrossFit

Level 1 CrossFit

A. Back Squat

  • Find a 1RM
Skill: Front Squat
B. 5 Rounds for time

  • 7 Front Squats
  • 9 Burpees
  • 20 Double Unders
  • Rest 1 Minute after each round
WOD: 4 Rounds for total reps:1 minute each station-Front Squat (barbell)
-Burpee
-Jump Rope1 minute rest after each round

Drumroll please…this news may be too awesome for a Tuesday, but let’s just enjoy the moment…

We’re 18 days away from the kick off for the Whole Life Challenge. We’ve already given out 10 private training sessions for the first 10 Volts & Vixens who got registered, we’re in the middle of giving out 12 more sessions (2 each to the top 3 Volt & Vixens who have the most Friends & Family registered by the prelim date), and we’re just getting started!

The member who has the most family and friends to register and play in the WLC from High Voltage will get a suite at The Staples Center all to themselves and up to 11 friends for a game!!!! Boom!!! 
  • But…with a prize this incredible, we’ve got to set the bar high. You should be used to it by now…you do train at High Voltage after all.
  • To qualify, you must 1) Have the most Friends & Family registered  out of everyone at High Voltage. 2) Have at minimum 20 Friends & Family registered (they can be some of the ones you bring to Staples to celebrate!) & 3) You must be registered first to play the game, when your friends & family register, they search your name and then ‘follow’ you. The date at Staples will be mutually agreed upon.
  • Improve your life, be the catalyst to change others, and then get to be the cool cat who has a suite at Staples…AND the Challenge hasn’t even started yet!!!
-So, other than all the awesomeness we talked about above, incredible results & accountability, what is the upside of having your friends & family do this challenge? This might be something you think of, especially if you feel like you’re already doing these things ‘fairly’ well. Will your friends & family really see a benefit from taking on this challenge if they’re not CrossFitters (yet)?

Well, funny you should ask! Speaking of friends & family (the industry calls this a segue – my friends in public school call it a segway), fellow Vixen Andrea shared this awesome story about how her stepping outside of her comfort zone and leading by example has spread like wildfire in her family.  I asked her if she’d be willing to share it with you all, and she’s just that cool that she said yes! Enjoy her awesome story. Do you have anyone in your life that could benefit from your positive example?

“So when I started the Paleo challenge it was something that I wanted to do to be a healthier person. I have never been one to be physically active or eat healthy, but of course this slowly started to changed when I joined High Voltage. I told my mom about the Paleo diet and she was not interested, at all at first., – she was doing some other diet and she was right in the middle of it. After her diet she was disappointed because she saw no difference from the start.
Well weeks into the Paleo Challenge I called my mom into my room to show her that I was able to stick both my arms in my “skinny jeans”  while they were zipped up!!  When my mom saw this she said “That’s it! I’m doing Paleo!” She has lost a total of 10+ pounds but more importantly she feels healthier than ever. After my mom started eating Paleo style my aunt started doing it, then my uncle, then my cousin, then her mom started eating Paleo style, soon everyone around me was asking “whats Paleo?” and “can you please tell me what I have to do? what I can/can not eat.” Still today in my household we all cook Paleo. When I see my family/ friends that started to eat Paleo Style they are happy, healthier, and leaner and they say “Its all thanks to you” and I say “No, its thanks to Crossfit High Voltage and the Paleo Challenge!”

[caption] My how the tables have turned…Brown Bear is Unimpressed that Mckayla isn’t registered for the Whole Life Challenge. Don’t let Brown Bear be unimpressed with you! www.wholelifechallenge.com

 

Tuesday’s Training: 

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill:

  • Band Sprints
  • Deadlift instruction
Skill: Band Sprints

  • Intro to Handstand Push Ups
  • Progressions for WOD
Skill: Band Sprints

  • Handstand Push Up
WOD: 15 min amrap

  • 200m run
  • 10 Kb Swings
  • 15 Push Ups
  • 10 Kb Deadlifts
  • Rest 30 seconds after each round

WOD: “Diane”

  • 21-15-9 reps for time of
  • Deadlift
  • Handstand Push Ups
WOD: “Diane”

  • 21-15-9 reps for time
  • Deadlift (225/155)
  • Handstand Push Ups

    • 3 quick announcements: 1. Labor Day Schedule: No classes on Sunday, 12:30pm ONLY on Monday. Bring your friends & family – we’re calling this one the ‘Labor Day Massacre’ – not sure if that’s ‘too soon’.
    • This Thursday is our final ‘Grill & Chill’ along with the final Benchmark WOD of the summer. Even cooler, we’re launching our very own Benchmark! What is it? You’ll have to wait and see – but I do believe it’s pretty awesome (plus, I designed it). So come out and finish the summer off right with us – bring some food for the BBQ and let’s have some more good times.
    • We have a limited supply left in our stock of Recovery Protein and Omega-3 Fish Oil before our next shipment is in. If you’re leaving town for labor day and want to stay on top of your recovery, pick some up quickly – first come, first served.

AND…it’s Wednesday, and it’s that time again – yup, time for me to put my butt on the line and tell everyone how my training is going for the American Open Weightlifting Championships this December.

First things first, my training is actually going pretty well. I’m in the middle of a really tough ‘beat up’ cycle, but like I said last time, you’ve always got to work backwards from your goals, and that leads me back to right here. My hands though, they really hurt right now. How bad are my hands? Think of something really old and messed up and hurts. That is how my hands are – they’re exactly like that thing you just thought of (I’m still working on mastering the basics of analogy & metaphor). Seriously though, after years and years of getting my hands kicked from fighting, they’re jacked. My left hand in particular is covered in scar tissue and has been broken several times in several places- the last time has resulted in my left thumb unable to extend at the base joint without the next joint dipping down. Yeah, good times (and a great anatomy lesson). The first few snatches every day are usually rough, but there’s no changing the fact that this is just how my hands are going to be. They’re not getting worse from it and it’s just painful, so it gets filed in the ‘just deal with it’ category. As an athlete, you end up having a lot of things in your life that get lumped there. If I never did anything again, they’d still hurt AND be out of shape. Easy choice for me.

Now for the training program itself. I’m in a big volume & strength phase for this mesocycle. My program varies on each days volume and intensity, but the really rough days go something like this: 60% of my projected max for 4 reps, 70% of my projected max for 4 reps, then 4 sets of 4 reps all at 80%. It starts with squats, then after those are done, it goes to squat snatch, then clean & jerk, then an additional pull off the ground, then 3x per week something overhead to finish (press, push press, behind neck power jerk).

The clean & jerk is the worst for me during this part of the training, but again, that’s kind of the point. My jerk is my weakest movement, and after all the squatting, snatching, and then sets of 4 cleans, there is basically no leg left to drive the bar up, so all there is for me to do is to try to push myself under the bar and lock out. Usually what happens for my jerk is when my arms lock out my torso doesn’t stabilize well enough and I miss the lift (again, no press outs allowed). But, I’ve been working a ton on my weakness here over the past year, supplementing with tons of additional overhead stuff including handstand push ups with an aggressive lock out as suggested to me by my friend CJ Martin. Watch your toes, I AM name dropping.

Needless to say, it’s finally starting to pay off. I missed my first jerk ever last Monday because my legs were too fatigued to stand the bar up. At first it caught me off guard, but then I actually was really pleased that I missed the lift the right way. For me, that was a victory. It’s wasn’t much, and again, totally didn’t make the lift – but that’s progress. It isn’t always in a super obvious form of a PR or finishing first. It’s having the ability to see 1,000 little things that need to be in place to achieve your goals.

1 down, 999 to go.

Just another day at the box…

All Levels CrossFit

Level 1 CrossFit

A.Snatch Complex
3-3-3-3-3
 Skill:

  • Db Power Snatch (hang)
B. Death by…

  • 10 meters
WOD: 30 minute EMOM

  • 5 x Hang DB Power Snatch Each Arm (10 Total)
  • 10 x Air Squat
  • 20m Sprint

    • Ok, be forewarned, I wrote A LOT today – and I just couldn’t wait for 3 different blog posts. With so much awesome happening at High Voltage, grab your ‘bulletproof coffee’ (bonus points if you know that) and get ready to start your morning off right!

  • It’s Thursday! Sadly, it’s also our final ‘Grill & Chill’ for the summer. They’ve been a blast, so lets send it out in style! Also, with Labor Day weekend coming up, this Monday we’ll have our 12:30 Gym-Wide WOD – friends & family are welcome of course!

But today also is the launch of another Benchmark Workout we’ve designed. We’re calling it ‘The Volt’ and was designed as a  Team High Voltage, so you can bet it’s tough. The goal of ‘The Volt’ is just completion – and completion on this WOD as rx’d is something that will take most people years. Yup, you heard me – years. Some things in CrossFit you get right away, others are a few months away, still others are longer…then there’s ‘The Volt’.

With this WOD as in many others, if your strength is good, your conditioning is going to be tested, and vice versa. Accuracy and gymnastic skills are in there too. Still, I think very few of you will finish this workout ‘As Rx’d’ tomorrow. So here’s the question, what’s the point? How is this different?

Well, since you asked so nicely, the point of this WOD is progression. ‘The Volt’ is short – it has to be completed in 5 minutes. The goal is to try it today, and make sure you scale the parts you need. Your score is how far you got through ‘The Volt’ – and make sure you mark that down. Once you can finally complete it scaled, then you should try to go up in the areas you scaled, until you no longer scale this and are a complete Firebreather.

Now, what does that mean and what does that look like? This means that if you take the 10x bodyweight cleans (2/3 for ladies) and do 50% of your bodyweight, and get through 20 burpees at the end, the next time you try this workout you should STILL stick with the 50% bodyweight cleans UNTIL you finish the 40 burpees (because the goal is completion). THEN, try and add 10% to the bar. This same goes for the chest to bar pull ups or the heavy wall ball shots (30# for guys, 20# for ladies).

This WOD will of course test your current fitness level. This WOD will of course test how efficient you are at your current skill progressions. Even better, this WOD will test your understanding of our program and it’s design. Before I explain further, remember that no 1 WOD is CrossFit and no 1 workout can define your fitness level.

  • Your WOD might look like this:

50 Double Unders (broken is ok), 10 power cleans (25% bodyweight), 20 ring rows, 30 Wall Ball (10# ball), and 40 burpees – still going to be tough if you’ve never finished it.
But THAT is exactly the point. I design the programming at this box to slowly and efficiently progress your fitness AND skills. You must have both. Being able to do 100 unbroken burpees but not knowing how to properly clean is just as bad in my eyes as having a heavy snatch but a 20 minute mile. I’m not going to apologize for wanting it all for you (humble brag)!

So, when you come into the box today, know that you are taking on a new step in your ongoing journey. This step is called ‘The Volt’, and I hope you enjoy the process in trying to tackle it, debate it’s merits, and give eachother a high-five and yeah buddy after you get through what you get through.

Then go enjoy ‘Grill & Chill’.

~Tim

-AND…it’s Member Spotlight today!

…even though I went on my own little diatribe about ‘The Volt’. Today’s Member Spotlight has a different twist though – it’s written by Coach Tyler about his private training client, Jeff. Jeff has been with us for a few months now and is probably one of the most positive people I’ve met at the box, and if you’ve been in the box, you know that is saying a lot. Why do I think this? I remember Jeff’s first day in – at 350# he couldn’t do the baseline workout, not even close. This would have deterred most people and they would have walked right out that door. Not Jeff. He comes in, meets Tyler, and boy do they get after it. Read up on what Coach Ty has said and show him some love in comments!

“Over the past 3 months I’ve had the pleasure and opportunity of privately training Jeff Killabrew. I’ve trained several people privately over the 3+ years that I have been coaching CrossFit at High Voltage, but working with Jeff has been different. When Jeff started he was unsure, scared, and in desperate need of a change, but to a different degree than normal. Now, 3 months later, he is down over 20% body mass and has lost over 25 pounds (would be more if his body wasn’t so dang good at building muscle). What’s impacted me the most about Jeff is that at heart he is an athlete. His body is, and has been, exceptionally capable. His work ethic is sound and he has never waivered. He listens to every instruction I give him and is diligent in taking care of his body between sessions, getting the most out of his rest days.

So what got him into this situation? Life – just as it can for all of us. But the past is the past, and for now that doesn’t matter. The moral of his story is to not doubt yourself or believe that things can’t change. Never think that your current situation will limit you from being so much more. The boundaries you see in your life are only put there by you.

Jeff has and is making an incredible and lasting change in his life, and his story reminds me of why I love what i do. It reminds me that no matter who you are or what your trouble is… it is not too late.

Jeff’s journey once again reaffirms my belief in the CrossFit training routine. It really works – and it can work for everyone. Some people are ready to jump right in, others need a hand, yet others still need more. The goal is to slowly get Jeff into our Level 1 CrossFit classes, but even then we’ll still be meeting privately to make sure everything’s going as planned, although less and less over time. My ultimate goal with Jeff is to confidently take care of himself in all aspects of his life – and whether we do that through regular PT or weekly PT sessions and group sessions, it always revolves around ultimately doing what’s best for him.

The same goes for each of you as well.

See you at the box today, and let’s have a great Thursday!”

~Coach Tyler

And finally a little something for the ladies – they call it Firebreather and I think they designed it for guys…but I think differently…

– I think maybe you all can come up with a better title in comments. 3…2…1…GO!

 Thursday’s Training: 

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Med Ball CleanWall Ball ReviewWOD: ‘The Mini Volt’In 10 Minutes complete as much of the following as possible

  • 500 Jump Rope Passes
  • 10x Med Ball Cleans
  • 20x Pull Ups
  • 30x Wall Ball
  • 40x Burpees
 Skill: Power Clean ProgressionsWOD: ‘The Volt’In 5 Minutes Complete as much of the following as possible

  • Score is total completed reps
  • Scale weight first, then difficulty of movements
  • 50 unbroken double unders
  • 10x Cleans (bwt men, 2/3 women)
  • 20x CtB Pull Ups
  • 30x Wall Ball (30/20)
  • 40x Burpees
Skill: Power Clean

  • 5 Sets of 3 Reps
  • Touch & Go

WOD: ‘The Volt’

In 5 Minutes Complete as much of the following as possible

  • Score is total completed reps
  • Scale weight first, then difficulty of movements
  • 50 unbroken double unders
  • 10x Cleans (bwt men, 2/3 women)
  • 20x CtB Pull Ups
  • 30x Wall Ball (30/20)
  • 40x Burpees