Tuesday: Back to Work

It’s Thursday, feels like summer is somehow almost over, and just heating up. We’ve got another benchmark today, let’s just say there’s quite a few reps about to be done…who is ready to take on the ‘Angie’ challenge? What? And it’s Member Spotlight time too?!?!

  • Tomorrow we’ll be announcing who the first 10 sign ups for the Whole Life Challenge were from High Voltage – they’ll each be receiving a free private training session to work on anything of their choice! Stay tuned…remember, we’ve also got our challenge out to see who can get the most Friends & Family in on the action as well.

But it IS Thursday, and that means it’s Member Spotlight time! Today the High Voltage spotlight is giving some love to Jelisa, aka Pop Tart! She’s been training with us for nearly 3 years now, and she’s someone who always tries her best, and all the Coaches are very proud of. She has had to work really hard and diligently for all of her gains, and it’s been impressive to see her continue to grow as a CrossFitter and a person. I remember her first day at the old box in NoHo, it was one of those where I would kind of wonder if I’d ever see that person again…and she came back…and she keeps coming back. To me, that’s probably one of the most impressive things about doing CrossFit – it CrossFit training can get really hard sometimes. But it’s about how you continue through those times that matter – and in this, Jelisa is a shining example. Even after 3 years, she’s ready to step up her game again and is all set up for the upcoming Whole Life Challenge. I’m excited to see her ongoing progress!

So read up, and show her some love in comments, and let’s have an awesome Thursday!

Describe your first workout. Were you nervous? were you scared? did you puke? don’t forget to give us THE DEEEEETTSSSS!

One of my really good friends started telling me about CrossFit. It sounded like she was speaking a different language with all the references to snatches, clean and jerks, and WODs; but it also sounded like she was having so much fun with her new CrossFit obsession. So much so that I got online, look up the closest box to Burbank, and sent an email to CrossFit High Voltage (back then it was still North Hollywood, and it was very scary to send that email).

After going back and forth with Tim a few times, he arranged for me to come by the box one evening after the 8 o’clock class. Still having no clue what I was about to get into, I sent Tim one last email asking, “should I wear athletic clothes?” I must have sounded so clueless and I still try to imagine his reaction to getting that email. But Tim has always been great at working with newbies and he responded that I should wear whatever I felt comfortable working out in.

So I showed up in my workout gear and was completely nervous. I remember sitting in the plastic chairs lined up at the window staring in awe as these insanely fit people finished up their work out. To give you an idea of how intimidating it was, I swear Brown Bear, Pnutz, Steven, and Bolt were all there.

Tim put me through the CrossFit baseline, scaling the workout to something I could actually finish. At the end of the workout I slumped up against the wall with my lungs burning and legs shaking. Inside my head I kept repeating, “That was just a baseline?” Five basic movements and I couldn’t get through it without totally falling apart.

The baseline showed me how truly out of shape I was. But three years later, I’m still coming back – which I think says something about the Coaches, programing, and the members. And I still have a healthy respect for the Baseline workout.

Jelisa rocking her Overhead Squat!

When did you know something had to change?

This might be the question I was least looking forward to answering – so I’ll keep it short and simple. I knew things had to change when I started feeling uncomfortable doing everyday things. Things like feeling winded after walking up a flight of stairs, or getting light headed if I went from sitting to standing too quickly – things that you shouldn’t be difficult.

Describe your most memorable CrossFit experience.

I have to go back to this year’s CrossFit open workouts. There was something special about those 5 weeks of Friday night workouts. It might have been the huge number of people showing up each week to participate, getting to meet people from the morning and lunchtime classes I’d only heard of by name, how you could feel the excitement at the beginning of every workout, having a big crowd cheering for everyone during every heat, and of course, seeing some awesome scores happen in person. I felt especially proud to be a part of the CrossFit High Voltage community during the open workouts.

Can you tell us about an area of your life most impacted by your decision to join CrossFit High Voltage?

I don’t think it’s possible for CrossFit to not impact all parts of your life. But you did say “most”. Recently I took a few weeks off of training. At first it felt good to be lazy, but then I was waking up feeling like I hadn’t slept at all, I was grumpy all day, and I generally just felt blah. After three weeks, I got off the couch and started going back to classes and magically I started feeling better (aside from the sore muscles, which I deserved after taking 3 weeks off). After this most recent experience, I have to admit that CrossFit has most improved how I feel on a daily level.

When have you used CrossFit outside of the box?

I think it’s pretty obvious from my answer below that I use a lot of CrossFit skills at work. But even outside of work, I use CrossFit with my family.

Both of my sisters, and one brother-in-law, have started doing CrossFit. We all live in different cities, so when we get together for holidays the conversation inevitably turns to CrossFit at some point. We’ve even had mini CrossFit competitions in my parent’s family room; and one time we tried to entertain my grandma by doing dips on her walker.

It’s silly, but it makes me feel like we’re kids again. It’s fun to have something like CrossFit to share with my siblings now that we’re adults.

Who is your most idolized fellow Volt or Vixen and why? Share the spotlight love!

It’s way too hard to pick just one person – I could give you a reason that I admire each and every person at the gym. From the newbies who I’ve met in the past few weeks because they keep coming back every night excited to be at the box, to the 7:30 night crew – those guys consistently put up impressive scores and then they still stick around to cheer me on as I finish up the WODs.

Taking a break from the 200 push ups during Memorial Day Murph!

What are some your favorite cheat meals and why?

I got the nickname “Poptart” for a reason – I have a fierce sweet tooth.

How has getting in shape changed your professional life?

At times, my job can be very physical. What my company does is related to construction, so on any given day I might be asked to help load and carry equipment; pick up and swing a 60# slide hammer; jump in and out of trenches; pick up and carry a 50# bag of dirt or 90# bag of concrete mix; or trek across a big open property on foot, carrying whatever I need on me.

Not only has CrossFit helped me meet the physical demands on my job, but because I work mostly with guys, I know they appreciate that I don’t leave all the hard work to them, I’m not afraid to get in there, get dirty, and do my share of the heavy lifting.

What are some of your CrossFit goals for the next 365 days?

As much as I would love to get a muscle up, or make some crazy heavy lift, I know what my goals really need to be: keep showing up consistently and learn to push myself harder to tackle the things I’m not good at.

Between lifting and metcon, I’ll take lifting any day. Since I started CrossFit, lifting is what I’ve been able to make consistent progress on and it feels good knowing I’m getting better at something, even if it’s just adding another 5 lbs to the bar. Unfortunately, I can’t say the same thing about running, rowing, or even pull ups, just to name a few; and that’s because I let myself slack off on training those things, simply because it’s not fun to struggle to work on the things that are hard.

Coach Tyler actually recognized this about me before I would admit to it and he’s been coaching me in the right direction – I need to focus on tackling my goat work and getting consistent, and then maybe I’ll be that much closer to a muscle up. Only training deadlifts and back squats won’t get me up on top of the pull up bar.

And I know by putting this out there as my goals, the coaches and all the members I train with at High Voltage are going to hold me accountable to everything I’ve just said!

Thursday’s Training: Benchmark Day!

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

 Skill: Movement ReviewWOD: “Lil’ Angie”

  • For time
  • 50x Pull Ups
  • 75x Push Ups
  • 100x Sit Ups
  • 100x Squats
Skill: Movement ReviewWOD: “Angie”

  • For time
  • 100x Pull Ups
  • 100x Push Ups
  • 100x Sit Ups
  • 100x Squats
Skill: Movement ReviewWOD: “Angie”

  • For time
  • 100x Pull Ups
  • 100x Push Ups
  • 100x Sit Ups
  • 100x Squats
  • Upscale to Chest to Bar Pull Ups

Monday’s here…and we’ve got a BIG WEEK coming up at High Voltage!

  • The Whole Life Challenge Prelims (workout & intake measurements) are happening this Saturday – athlete check in starts at 9:30am – you have 5 days left to get you, your friends & family registered at www.wholelifechallenge.com
  • We’ll be announcing the prizes, sponsors, and more awesomeness throughout this week – so join the rest of the High Voltage Community and get in the Game!
  • Our High Voltage Oly Club and ‘Oly Only’ classes start this Sunday at 11am –  the training session will be lead by Pan Am Games Silver medalist Emmy Vargas. Be there and get your Oly on before Football kicks in!

And now, hot off the heels of passing the High Voltage Level 2 ITP Test, Matty’s making an appearance on the blog! Be sure and let him know how he did when he’s assisting the 6&7am classes Monday morning!


One of the best things about the Whole Life Challenge (WLC) is that anyone can do it. Regardless if you travel a lot and have a busy schedule, or you’re an avid CrossFitter, you can still do the WLC and challenge yourself for 8 weeks to help improve your health and lifestyle. But remember, it’s not about being getting a perfect score, what’s most important is why you’re doing it. To have that particular reason goes far, just like our fitness goals.

Compared to going through the motions with nothing specific in mind, goals are what fuel us to go that extra yard. So, what’s fueling me to do to the WLC? Simple – I want to help High Voltage make this Challenge the Best Ever and be a positive example to my fellow Volts and Vixens. While this includes crushing the Prelims and Finals, what is most important to me is that I want to help you guys. Talk the talk and walk the walk? There’s really no other way to propel yourself and our Community forward than to BE the change we seek to influence.

So before I sign off, here is a little challenge for you Volts and Vixens: post to either the comments section or the FB page your reason for doing the Challenge. It doesn’t need to be big or small or anything inbetween, just something to help you get through these 8 AWESOME weeks of fun. Like I said, these goals are important, so take some time to think about yours. That said, take care I’ll see you all Saturday, September 15th!

~Matty!


The “Lazy Man’s Guide” to Mobilization! Anyone interested in us posting a daily mobility stretch in addition to the programming? Sound off in comments, and let me know if this is something that you would find beneficial to your CrossFit training.

Monday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. Back Squat 40×1

  • 4 sets x 5 reps
B. Press 4×4 (working up)
 Skill: Back Squat

  • Sets of 5 reps
C. For Time: (Goal is to go unbroken!)

  • 400m run
    30 wall ball
    30 slam ball
    400m run
WOD: 15 Minute AMRAP (focus is steady work through out)

  • 200M Run
  • 20 Wall Ball
  • 15 Slam Ball

 

 




Monday’s here…and we’ve got a BIG WEEK coming up at High Voltage!

  • The Whole Life Challenge Prelims (workout & intake measurements) are happening this Saturday – athlete check in starts at 9:30am – you have 5 days left to get you, your friends & family registered at www.wholelifechallenge.com
  • We’ll be announcing the prizes, sponsors, and more awesomeness throughout this week – so join the rest of the High Voltage Community and get in the Game!
  • Our High Voltage Oly Club and ‘Oly Only’ classes start this Sunday at 11am –  the training session will be lead by Pan Am Games Silver medalist Emmy Vargas. Be there and get your Oly on before Football kicks in!

And now, hot off the heels of passing the High Voltage Level 2 ITP Test, Matty’s making an appearance on the blog! Be sure and let him know how he did when he’s assisting the 6&7am classes Monday morning!


One of the best things about the Whole Life Challenge (WLC) is that anyone can do it. Regardless if you travel a lot and have a busy schedule, or you’re an avid CrossFitter, you can still do the WLC and challenge yourself for 8 weeks to help improve your health and lifestyle. But remember, it’s not about being getting a perfect score, what’s most important is why you’re doing it. To have that particular reason goes far, just like our fitness goals.

Compared to going through the motions with nothing specific in mind, goals are what fuel us to go that extra yard. So, what’s fueling me to do to the WLC? Simple – I want to help High Voltage make this Challenge the Best Ever and be a positive example to my fellow Volts and Vixens. While this includes crushing the Prelims and Finals, what is most important to me is that I want to help you guys. Talk the talk and walk the walk? There’s really no other way to propel yourself and our Community forward than to BE the change we seek to influence.

So before I sign off, here is a little challenge for you Volts and Vixens: post to either the comments section or the FB page your reason for doing the Challenge. It doesn’t need to be big or small or anything inbetween, just something to help you get through these 8 AWESOME weeks of fun. Like I said, these goals are important, so take some time to think about yours. That said, take care I’ll see you all Saturday, September 15th!

~Matty!


The “Lazy Man’s Guide” to Mobilization! Anyone interested in us posting a daily mobility stretch in addition to the programming? Sound off in comments, and let me know if this is something that you would find beneficial to your CrossFit training.

Monday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. Back Squat 40×1

  • 4 sets x 5 reps
B. Press 4×4 (working up)
 Skill: Back Squat

  • Sets of 5 reps
C. For Time: (Goal is to go unbroken!)

  • 400m run
    30 wall ball
    30 slam ball
    400m run
WOD: 15 Minute AMRAP (focus is steady work through out)

  • 200M Run
  • 20 Wall Ball
  • 15 Slam Ball

 

 





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

Monday’s here…and we’ve got a BIG WEEK coming up at High Voltage!

  • The Whole Life Challenge Prelims (workout & intake measurements) are happening this Saturday – athlete check in starts at 9:30am – you have 5 days left to get you, your friends & family registered at www.wholelifechallenge.com
  • We’ll be announcing the prizes, sponsors, and more awesomeness throughout this week – so join the rest of the High Voltage Community and get in the Game!
  • Our High Voltage Oly Club and ‘Oly Only’ classes start this Sunday at 11am –  the training session will be lead by Pan Am Games Silver medalist Emmy Vargas. Be there and get your Oly on before Football kicks in!

And now, hot off the heels of passing the High Voltage Level 2 ITP Test, Matty’s making an appearance on the blog! Be sure and let him know how he did when he’s assisting the 6&7am classes Monday morning!


One of the best things about the Whole Life Challenge (WLC) is that anyone can do it. Regardless if you travel a lot and have a busy schedule, or you’re an avid CrossFitter, you can still do the WLC and challenge yourself for 8 weeks to help improve your health and lifestyle. But remember, it’s not about being getting a perfect score, what’s most important is why you’re doing it. To have that particular reason goes far, just like our fitness goals.

Compared to going through the motions with nothing specific in mind, goals are what fuel us to go that extra yard. So, what’s fueling me to do to the WLC? Simple – I want to help High Voltage make this Challenge the Best Ever and be a positive example to my fellow Volts and Vixens. While this includes crushing the Prelims and Finals, what is most important to me is that I want to help you guys. Talk the talk and walk the walk? There’s really no other way to propel yourself and our Community forward than to BE the change we seek to influence.

So before I sign off, here is a little challenge for you Volts and Vixens: post to either the comments section or the FB page your reason for doing the Challenge. It doesn’t need to be big or small or anything inbetween, just something to help you get through these 8 AWESOME weeks of fun. Like I said, these goals are important, so take some time to think about yours. That said, take care I’ll see you all Saturday, September 15th!

~Matty!


The “Lazy Man’s Guide” to Mobilization! Anyone interested in us posting a daily mobility stretch in addition to the programming? Sound off in comments, and let me know if this is something that you would find beneficial to your CrossFit training.

Monday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. Back Squat 40×1

  • 4 sets x 5 reps
B. Press 4×4 (working up)
 Skill: Back Squat

  • Sets of 5 reps
C. For Time: (Goal is to go unbroken!)

  • 400m run
    30 wall ball
    30 slam ball
    400m run
WOD: 15 Minute AMRAP (focus is steady work through out)

  • 200M Run
  • 20 Wall Ball
  • 15 Slam Ball

 

 





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

Labor Day weekend is widely recognized by many as the last weekend of the summer. It’s a milestone that allows us to reflect on how our year has gone so far. We at CFHV took the time to reminisce on some of the great things that have taken place at our gym and within our community over the past 8 months. So far, it has been nothing short of amazing.

Now it is time to shift gears a little. We all have goals that we want to achieve by 2013, and we have roughly 16 weeks to reach those goals. With the whole life challenge about to begin, now is the perfect time to begin striving for those long-term goals that we’ve been working so hard to achieve. Whether it is learning new skills, preparing for competition, or refining your diet, now is a great time to start implementing the necessary practices into our lives.

This leaves us all with a simple choice. How do we want to finish our year?

With victory.

Stefan is ready to work!

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Movement Review  Skill: Movement Review  Skill: Movement Review
WOD:“Scuffle Gone High Voltage”3 Rounds, 1 min per station, 1 min break after all 5 stations are complete

  • Wall ball
  • Med Ball Clean
  • Box Step Ups
  • Single Arm DB Push press
  • Row (for cal)
“Fight Gone High Voltage”3 Rounds, 1 min per station, 1 min break after all 5 stations are complete

  • Wall ball
  • Hang Power Clean
  • Box Jumps
  • Shoulder to Overhead
  • Row (for cal)
“Fight Gone High Voltage”3 Rounds, 1 min per station, 1 min break after all 5 stations are complete

  • Wall ball
  • Hang Power Clean (95/65)
  • Box Jumps
  • Shoulder to Overhead (95/65)
  • Row (for cal)