Friday: Getting Ready

It’s the Friday before Labor Day. It’s been an absolutely incredible summer. Team High Voltage has been crushing it at local competitions and I couldn’t be more proud of their progress. Our original group of ITP’ers got their L1 cert and are now awesome enough to lead a packed house at High Voltage through an awesome training session, and our ITP 2.0 is about to take their Level 2 test this coming Thursday. Our Barbell Strength class was not only awesome enough to expand to 3 training sessions per week, but to have 20+ Volts & Vixens come at 8:30pm at night to get even more awesome. Our Vixen’s class is thriving and they’re getting ready to put their training to the test and crush Fran at the end of September, and their coaches are doing an amazing job. New CrossFitters are becoming part of our ever growing Community, and experienced CrossFitters are using our training to see ongoing progression and results, and we’ve had more incredible CrossFitters finally pass the ‘Firebreathers’ test. After months of work, Shannon got her very first pull up ever and Steven, Murillo, & Jose each cleaned over 300#. I have the strongest team of talented, hard working coaches with me, and High Voltage was named the Best Gym in Burbank.

But that barely scratches the surface. We’ve got even more coming up this fall. Next week we’re going to launch a couple new things at High Voltage. We’ll be releasing the start date of our Level Two/Three class – a class designed for intermediate CrossFitters and Advanced CrossFitters to focus on some more complex CrossFit skills, drill, and progressions. We’ll also be launching the High Voltage Oly Club and our ‘Oly Only’ classes. And…we’ll also be announcing who will be helping coach the class. Trust me, you’ll want to hear this.

But even that doesn’t add up all the happiness that the High Voltage Community has been bringing me. Like I said, it’s been an incredible summer.

My Mom is in Korea right now for the World Taekwondo Federation’s Headquarter’s Championship Tournament, aka, the Kukkiwon Cup. She won the gold medal for the 60+ division…AND took higher scores than the reigning World Champion. Pretty dang happy about that. She has the World Taekwondo Poomsae (Technical) Championships this December in Colombia. I’m excited about how hard she’s training, and how much she is an inspiration to so many, even though she’s just trying to do her best. People always ask if that’s where I get my athletic side from, and I always felt like that wasn’t the case. She’s where I get my determined side from.

And….this makes me very, very happy:

This is Geneva during her first time at school. Geneva is Steven & Charissa’s kid, and we’ve known her from the old box when she wasn’t even born yet. The proud parents had their first ‘meet the teacher’ night, and sent us this photo. All the kids were playing on the yard. This is what Geneva did. She even managed to keep the weight in her heels and her lumbar curve maintained. There’s no word yet on if the school has Eleiko Barbells & a Rogue Pull Up Rig. Still, pretty solid. And yeah, that makes me happy.

So have an awesome Labor Day weekend, and let’s get ready for an awesome fall together. Just like my wife, Carly, always reminds me, take a moment and pat yourself on the back at all the tiny things you’ve accomplished, and all the things that you’re in the midst of making happen. And if you’re ready to step up your game some, you can stop by this website, and make yourself happy. Who knows who you’ll inspire along the way?

Be safe,

~Tim

-Friday’s Training: 

All Levels CrossFit

Level 1 CrossFit

A. Skill: 1RM Strict Press Skill: Strict PressSets of 3 Reps
B. MAP Session5 min AMRAP – steady 80-90%
5 KB Swings
5 BurpeesRest 2 min5 min AMRAP
10 Double Unders
10 Push upsRest 2 min5 min AMRAP
5 Ball Slams
5 Pull upsRest 2 min

5 min AMRAP
10 Double Unders
10 Bumper Plate sit ups

WOD:
3 minute Amrap

  • Sets 30 Jump rope passes unbroken

Rest 1 minute
6 Minute Amrap

  • 15 Ball Slams
  • 15 Sit Ups

Rest 2 minutes
9 Minute AMRAP

  • 10 KB Swing
  • 10 Squat
  • 10 Push Up

It’s the Friday before Labor Day. It’s been an absolutely incredible summer. Team High Voltage has been crushing it at local competitions and I couldn’t be more proud of their progress. Our original group of ITP’ers got their L1 cert and are now awesome enough to lead a packed house at High Voltage through an awesome training session, and our ITP 2.0 is about to take their Level 2 test this coming Thursday. Our Barbell Strength class was not only awesome enough to expand to 3 training sessions per week, but to have 20+ Volts & Vixens come at 8:30pm at night to get even more awesome. Our Vixen’s class is thriving and they’re getting ready to put their training to the test and crush Fran at the end of September, and their coaches are doing an amazing job. New CrossFitters are becoming part of our ever growing Community, and experienced CrossFitters are using our training to see ongoing progression and results, and we’ve had more incredible CrossFitters finally pass the ‘Firebreathers’ test. After months of work, Shannon got her very first pull up ever and Steven, Murillo, & Jose each cleaned over 300#. I have the strongest team of talented, hard working coaches with me, and High Voltage was named the Best Gym in Burbank.

But that barely scratches the surface. We’ve got even more coming up this fall. Next week we’re going to launch a couple new things at High Voltage. We’ll be releasing the start date of our Level Two/Three class – a class designed for intermediate CrossFitters and Advanced CrossFitters to focus on some more complex CrossFit skills, drill, and progressions. We’ll also be launching the High Voltage Oly Club and our ‘Oly Only’ classes. And…we’ll also be announcing who will be helping coach the class. Trust me, you’ll want to hear this.

But even that doesn’t add up all the happiness that the High Voltage Community has been bringing me. Like I said, it’s been an incredible summer.

My Mom is in Korea right now for the World Taekwondo Federation’s Headquarter’s Championship Tournament, aka, the Kukkiwon Cup. She won the gold medal for the 60+ division…AND took higher scores than the reigning World Champion. Pretty dang happy about that. She has the World Taekwondo Poomsae (Technical) Championships this December in Colombia. I’m excited about how hard she’s training, and how much she is an inspiration to so many, even though she’s just trying to do her best. People always ask if that’s where I get my athletic side from, and I always felt like that wasn’t the case. She’s where I get my determined side from.

And….this makes me very, very happy:

This is Geneva during her first time at school. Geneva is Steven & Charissa’s kid, and we’ve known her from the old box when she wasn’t even born yet. The proud parents had their first ‘meet the teacher’ night, and sent us this photo. All the kids were playing on the yard. This is what Geneva did. She even managed to keep the weight in her heels and her lumbar curve maintained. There’s no word yet on if the school has Eleiko Barbells & a Rogue Pull Up Rig. Still, pretty solid. And yeah, that makes me happy.

So have an awesome Labor Day weekend, and let’s get ready for an awesome fall together. Just like my wife, Carly, always reminds me, take a moment and pat yourself on the back at all the tiny things you’ve accomplished, and all the things that you’re in the midst of making happen. And if you’re ready to step up your game some, you can stop by this website, and make yourself happy. Who knows who you’ll inspire along the way?

Be safe,

~Tim

-Friday’s Training: 

All Levels CrossFit

Level 1 CrossFit

A. Skill: 1RM Strict Press Skill: Strict PressSets of 3 Reps
B. MAP Session5 min AMRAP – steady 80-90%
5 KB Swings
5 BurpeesRest 2 min5 min AMRAP
10 Double Unders
10 Push upsRest 2 min5 min AMRAP
5 Ball Slams
5 Pull upsRest 2 min

5 min AMRAP
10 Double Unders
10 Bumper Plate sit ups

WOD:
3 minute Amrap

  • Sets 30 Jump rope passes unbroken

Rest 1 minute
6 Minute Amrap

  • 15 Ball Slams
  • 15 Sit Ups

Rest 2 minutes
9 Minute AMRAP

  • 10 KB Swing
  • 10 Squat
  • 10 Push Up

Different parts of your CrossFit training require different mindsets. Sometimes you can apply an appropriate mindset at the wrong time and feel a little disconnected. Like when you first start training with us – your coaches at High Voltage first hammer the concepts of technique, consistency, THEN intensity – safety, range of motion, THEN efficiency when you begin. You’ve probably heard these phrases more than you’d like to admit, but that’s also part of the point. If they aren’t hammered in, then they don’t stick.

There are 2 things that I notice happen a lot as an member progresses with us. I’ll address the first, first, because, well, that’s when it happens. It’s the beginner trying to play with the big boys. Nothing inherently wrong with that…we’ve all done it…it’s just not the right mindset for the right time. Beginners need to be focusing on mastering the basics, building a foundation, and understanding that only once you have proper technique can you unlock your ability to move quickly. This comes in the form of your coach slowing you down during a workout when you want to go full speed, and helping you understand a part of your long term development.

The second part is a symptom of success in the first step. You’ve mastered the basics, but have now gotten comfortable with doing things minus the intensity – you know – the independent variable most commonly associated with results. You’ve gotten good at doing things good enough to come back the next day and do them again…but now the other half, the entire reason we took you through the first half of progressions, is missing. This is an even harder step to get someone out of and help them realize a new stage of results.

The answer is in changing your mindset (imagine that)!

I could relate this to anything, because I feel this concept has withstood its many tests, but I’m going to use the Whole Life Challenge as my example.

Newbies: doing the Challenge IS the challenge. You’re probably not going to be perfect, but that’s not your focus. Just taking this on is going to be another big, important step in your training. You need to see how being more accountable changes your behavior, how being part of something bigger than yourself drives you even further, and how the sooner you get on board the longer you’ll see the effects.

Intermediate: You’ve got most parts dialed in…but still something is missing. And having it told to you time after time, having it shown to you time after time just isn’t enough. You’ve got to start DOING it. You’ve got to learn to BE it. You’re not there yet, but you’re close. And you know you are capable of more.

Veterans: You ‘can’ do this on your own by now…so that’s not the point. Your ‘mindset’ has progressed from your hard work and consistent training. While you can also squat on your own, you have come to understand the importance of being outside your comfort zone, that 88% isn’t the same as 100% – and that there comes a time to actually ‘test’ how hard you can bring all aspects of this lifestyle. For you, this is ‘that’ time to see how sharp you can get your razor’s edge.

  • Each side of this mindset and experience will benefit longer than the 8 weeks they put themselves, their egos, and their results on the line for. Each side has their own reasons for participating – this is not a one size fits all challenge. Part of competing comes from the benefit of going outside your comfort zone, and what that brings. Are you REALLY a beginner, or does it turn out you’ve been sandbagging yourself? Are you really a veteran, or have you gotten proficient enough with the beginners mindset to hide among the big boys?

What you need to ask yourself now is, are you seeing yourself in the proper light? If you don’t know how to answer that question – then follow this link:

www.wholelifechallenge.com

  • And if you’ve read this far through another of my diatribes, High Voltage has got something even more awesome for you!

We’ve been blown away with how many Volts & Vixens have jumped on board and are taking on putting their health and fitness to the test, that we’ve designed some even more awesome additional Whole Life Challenge Benefits (and because the fact that 100% of the High Voltage Coaches are registered, that should be an awesome enough reason… but if not, then read a few more lines…)

          1. Everyone who registers for the Whole Life Challenge is automatically upgraded 1 additional class per week for the entire 8 weeks of the challenge!

          2. If you’re already on Unlimited, you’ll receive an automatic $25 credit towards our next seminar (including our Kettlebell Cooking Classes 1.0 & 2.0 – our ‘In The Kitchen’ cooking class), towards a private training session, or towards ANY Holiday Gift Package.

          3. For those of you who are ready to ‘play the game’ and think you can stay more consistent than the rest during the WLC, your hard work will be able to give you the opportunity for weekly and overall prizes and $500-$1000 of cash (depending on the amount of overall registered athletes)

          4. Don’t forget the contest to have the most friends & family (over 20 total) registered by the start of the WLC on Sat, Sept 15 will win a Suite at Staples Center!

          5. The top 3 Volts and top 3 Vixens to have the most Friends & Family will win 2 Private Training Sessions each!

Different mindsets and different abilities all putting it on the line: the High Voltage Way!

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

 A1. Deadlift (Touch and Go)

  • 5-5-5-5-5
Skill: Deadlift

  • Sets of 5 Reps
A2. Ring Dips – 20 Sec AMRAP

  • 4-4-4-4
B. 15 Minute AMRAP

  • 400m Run, then max effort reps of one at a time (then another 400m run)
  • Pull ups
  • Push ups
  • Toes to Bar
  • Double Unders

 

 WOD: 2 Rounds For Max Reps:

  • 1.5 Min Max Rep Pull up
  • 1.5 Min Max Rep Push Up
  • 1.5 Min Max Rep Sit Up
  • 1.5 Min Max Rep Jump Rope
  • 1.5 Minute Lateral Shuffle
  • 1.5 Minute Rest

It’s the Friday before Labor Day. It’s been an absolutely incredible summer. Team High Voltage has been crushing it at local competitions and I couldn’t be more proud of their progress. Our original group of ITP’ers got their L1 cert and are now awesome enough to lead a packed house at High Voltage through an awesome training session, and our ITP 2.0 is about to take their Level 2 test this coming Thursday. Our Barbell Strength class was not only awesome enough to expand to 3 training sessions per week, but to have 20+ Volts & Vixens come at 8:30pm at night to get even more awesome. Our Vixen’s class is thriving and they’re getting ready to put their training to the test and crush Fran at the end of September, and their coaches are doing an amazing job. New CrossFitters are becoming part of our ever growing Community, and experienced CrossFitters are using our training to see ongoing progression and results, and we’ve had more incredible CrossFitters finally pass the ‘Firebreathers’ test. After months of work, Shannon got her very first pull up ever and Steven, Murillo, & Jose each cleaned over 300#. I have the strongest team of talented, hard working coaches with me, and High Voltage was named the Best Gym in Burbank.

But that barely scratches the surface. We’ve got even more coming up this fall. Next week we’re going to launch a couple new things at High Voltage. We’ll be releasing the start date of our Level Two/Three class – a class designed for intermediate CrossFitters and Advanced CrossFitters to focus on some more complex CrossFit skills, drill, and progressions. We’ll also be launching the High Voltage Oly Club and our ‘Oly Only’ classes. And…we’ll also be announcing who will be helping coach the class. Trust me, you’ll want to hear this.

But even that doesn’t add up all the happiness that the High Voltage Community has been bringing me. Like I said, it’s been an incredible summer.

My Mom is in Korea right now for the World Taekwondo Federation’s Headquarter’s Championship Tournament, aka, the Kukkiwon Cup. She won the gold medal for the 60+ division…AND took higher scores than the reigning World Champion. Pretty dang happy about that. She has the World Taekwondo Poomsae (Technical) Championships this December in Colombia. I’m excited about how hard she’s training, and how much she is an inspiration to so many, even though she’s just trying to do her best. People always ask if that’s where I get my athletic side from, and I always felt like that wasn’t the case. She’s where I get my determined side from.

And….this makes me very, very happy:

This is Geneva during her first time at school. Geneva is Steven & Charissa’s kid, and we’ve known her from the old box when she wasn’t even born yet. The proud parents had their first ‘meet the teacher’ night, and sent us this photo. All the kids were playing on the yard. This is what Geneva did. She even managed to keep the weight in her heels and her lumbar curve maintained. There’s no word yet on if the school has Eleiko Barbells & a Rogue Pull Up Rig. Still, pretty solid. And yeah, that makes me happy.

So have an awesome Labor Day weekend, and let’s get ready for an awesome fall together. Just like my wife, Carly, always reminds me, take a moment and pat yourself on the back at all the tiny things you’ve accomplished, and all the things that you’re in the midst of making happen. And if you’re ready to step up your game some, you can stop by this website, and make yourself happy. Who knows who you’ll inspire along the way?

Be safe,

~Tim

-Friday’s Training: 

All Levels CrossFit

Level 1 CrossFit

A. Skill: 1RM Strict Press Skill: Strict PressSets of 3 Reps
B. MAP Session5 min AMRAP – steady 80-90%
5 KB Swings
5 BurpeesRest 2 min5 min AMRAP
10 Double Unders
10 Push upsRest 2 min5 min AMRAP
5 Ball Slams
5 Pull upsRest 2 min

5 min AMRAP
10 Double Unders
10 Bumper Plate sit ups

WOD:
3 minute Amrap

  • Sets 30 Jump rope passes unbroken

Rest 1 minute
6 Minute Amrap

  • 15 Ball Slams
  • 15 Sit Ups

Rest 2 minutes
9 Minute AMRAP

  • 10 KB Swing
  • 10 Squat
  • 10 Push Up

Different parts of your CrossFit training require different mindsets. Sometimes you can apply an appropriate mindset at the wrong time and feel a little disconnected. Like when you first start training with us – your coaches at High Voltage first hammer the concepts of technique, consistency, THEN intensity – safety, range of motion, THEN efficiency when you begin. You’ve probably heard these phrases more than you’d like to admit, but that’s also part of the point. If they aren’t hammered in, then they don’t stick.

There are 2 things that I notice happen a lot as an member progresses with us. I’ll address the first, first, because, well, that’s when it happens. It’s the beginner trying to play with the big boys. Nothing inherently wrong with that…we’ve all done it…it’s just not the right mindset for the right time. Beginners need to be focusing on mastering the basics, building a foundation, and understanding that only once you have proper technique can you unlock your ability to move quickly. This comes in the form of your coach slowing you down during a workout when you want to go full speed, and helping you understand a part of your long term development.

The second part is a symptom of success in the first step. You’ve mastered the basics, but have now gotten comfortable with doing things minus the intensity – you know – the independent variable most commonly associated with results. You’ve gotten good at doing things good enough to come back the next day and do them again…but now the other half, the entire reason we took you through the first half of progressions, is missing. This is an even harder step to get someone out of and help them realize a new stage of results.

The answer is in changing your mindset (imagine that)!

I could relate this to anything, because I feel this concept has withstood its many tests, but I’m going to use the Whole Life Challenge as my example.

Newbies: doing the Challenge IS the challenge. You’re probably not going to be perfect, but that’s not your focus. Just taking this on is going to be another big, important step in your training. You need to see how being more accountable changes your behavior, how being part of something bigger than yourself drives you even further, and how the sooner you get on board the longer you’ll see the effects.

Intermediate: You’ve got most parts dialed in…but still something is missing. And having it told to you time after time, having it shown to you time after time just isn’t enough. You’ve got to start DOING it. You’ve got to learn to BE it. You’re not there yet, but you’re close. And you know you are capable of more.

Veterans: You ‘can’ do this on your own by now…so that’s not the point. Your ‘mindset’ has progressed from your hard work and consistent training. While you can also squat on your own, you have come to understand the importance of being outside your comfort zone, that 88% isn’t the same as 100% – and that there comes a time to actually ‘test’ how hard you can bring all aspects of this lifestyle. For you, this is ‘that’ time to see how sharp you can get your razor’s edge.

  • Each side of this mindset and experience will benefit longer than the 8 weeks they put themselves, their egos, and their results on the line for. Each side has their own reasons for participating – this is not a one size fits all challenge. Part of competing comes from the benefit of going outside your comfort zone, and what that brings. Are you REALLY a beginner, or does it turn out you’ve been sandbagging yourself? Are you really a veteran, or have you gotten proficient enough with the beginners mindset to hide among the big boys?

What you need to ask yourself now is, are you seeing yourself in the proper light? If you don’t know how to answer that question – then follow this link:

www.wholelifechallenge.com

  • And if you’ve read this far through another of my diatribes, High Voltage has got something even more awesome for you!

We’ve been blown away with how many Volts & Vixens have jumped on board and are taking on putting their health and fitness to the test, that we’ve designed some even more awesome additional Whole Life Challenge Benefits (and because the fact that 100% of the High Voltage Coaches are registered, that should be an awesome enough reason… but if not, then read a few more lines…)

Different mindsets and different abilities all putting it on the line: the High Voltage Way!

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

 A1. Deadlift (Touch and Go)

  • 5-5-5-5-5
Skill: Deadlift

  • Sets of 5 Reps
A2. Ring Dips – 20 Sec AMRAP

  • 4-4-4-4
B. 15 Minute AMRAP

  • 400m Run, then max effort reps of one at a time (then another 400m run)
  • Pull ups
  • Push ups
  • Toes to Bar
  • Double Unders

 

 WOD: 2 Rounds For Max Reps:

  • 1.5 Min Max Rep Pull up
  • 1.5 Min Max Rep Push Up
  • 1.5 Min Max Rep Sit Up
  • 1.5 Min Max Rep Jump Rope
  • 1.5 Minute Lateral Shuffle
  • 1.5 Minute Rest

No member spotlight today…instead we’ve got a brand new type of spotlight….the High Voltage spotlight on a new Program we’ve been working on for months now…please welcome the High Voltage Oly Only Classes and the High Voltage Oly Club!

After seeing the success of our popular High Voltage Barbell Strength class, we’ve decided to add a brand new program to your current membership.

Please welcome the 

‘High Voltage Oly Only’ Classes!!! 

These focused, Hour-Long training sessions will revolve around improving all aspects of the Olympic Lifts: The Snatch, Clean & Jerk, and the various accessory lifts.
But…that’s not even all (what – there’s no way there can be more…)
Let’s give a huge High Voltage ‘Yeah Buddy’ to 2007 Pan Am Games Silver Medalist (and former Resident Athlete from the US Olympic Training Center, & US National Team Member) Emmy Vargas who will be joining the High Voltage staff!
Emmy will be helping run and design the program along with Coaches Tim, Tyler, and the rest of the 6 Coaches with USA Weightlifting Level 1 Certifications.

The Deets: 

A little bit about Emmy for you ‘Member Spotlight’ hounds: I originally met her when we lived at the Olympic Training Center through mutual friends. She was always super cool, but because of the demands of our sports, we didn’t cross paths that much. We were on the National Team together for the 2007 Pan American Games Team in Rio de Janeiro, Brazil, but again, it’s hard to really cross paths too much when you’re so focused on your own performance and you feel like your entire life is on the line, let alone get to know anyone.
-Skip forward to 2010 when I started lifting with Coach Takano – there was Emmy, again! We were both ‘retired’ from active Olympic training, and even though we’re still getting after it, we were able to find time to get to know each other, share strikingly similar stories of Olympic training experiences, and eventually figured that she’d be a great fit at High Voltage.
-We’ve been working on the foundation for a really effective Oly program for a while, and we’re proud to bring this to our Community. We have 6 Coaches with USA Weightlifting Level 1 certifications, AND one of the three (I think 3), people to compete at 3 Olympic Trials for the US. Show Emmy some love in comments, and let’s keep the good times rolling!
-For some awesome footage of Emmy making the 2007 Pan Am Games Team for the US, click here!

Get ready for even more awesome!

 

Thursday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Front Squat A1. Front Squats @ 30X1

  • 5-5-5-5
A1. Front Squats @ 30X1

  • 5-5-5-5
A2. 5x Single Leg Lateral Box Jump (each leg) A2. 5x Single Leg Lateral Box Jump (each leg)
A3. 10x GHD Sit ups A3. 10x GHD Sit ups
WOD: 21-15-9

  • 400m Run
  • Man Makers
  • Sit Ups
B. 6 Rounds for Total Reps:

  • 90 Seconds max rep Manmaker
  • 30 seconds rest
B. For Time:

  • 50 Manmakers

Let’s face it – we live in SoCal and we live pretty fast lives. One of the many resons we love CrossFit is because we can do more things quicker and better than others can, and this goes into so many aspects of our lives. Check deposit? Do it through your phone now, we aint got time for a drive through bank anymore!

But speed at certain tasks is only good if it allows us to use that time for other aspects of our lives, like to learn more about our selves, how our bodies operate optimally, and improve our path towards ongoing progression.

And this is coming from me – I love doing things quickly – I love Oly lifts because they’re the fastest, I love sprinting, and box jumps. And it’s because of this that I’m looking forward to these 8 weeks of the Whole Life Challenge to help me slow everything down a bit. I have great, Paleo meals every day already, but I rush my Post-Work out recovery. It happens, but if I said it was my ‘full effort’, that wouldn’t be the case. And not that I’ll be able to do that forever, I’m not trying to make this bigger than it is, but I am looking forward to finding a space for new connections with how my body operates by doing a few things differently, even though I might even add them back in. Finding ‘the best’ is an ongoing journey, and getting outside my comfort area is a necessary part of proper analysis for anything we want to excel at.

So yeah, I am looking forward to slowing things down and making sure I have the proper food to eat post workout instead of my trusty shake. My shake is awesome, but what else is there that I can improve? Don’t know until I try. Then, can I use that time I’m preparing that food for the day to get in an extra round of mobilization or maintenance work on my habitually achy hands? Not sure, but I’m willing to try. That’s worked for me in every aspect that I’ve tried it in so far – be open, be willing to try something outside your comfort zone, and take a look at the data when your done.

Go back, repeat, learn more. But first, it’s time to slow it down.

-WLC WOD: For the Prelims (Sat, Sept 15 at High Voltage) and the Finals (Saturday, Nov 10)

The workout:
AMRAP (reps) in 9 minutes of:
7 kettlebell swings ( 24/16)
7 burpees
50m run (25m down and 25m back)
– score is the total number of burpees and kettlebell swings
Post the number of rounds you think you can get to comments.
If you haven’t registered yet, click here and get in the game!

Our 3 finalists from ITP 2.0 stayed late into Thursday night taking their Level 2 High Voltage Instructor test. Ryan Felix, Ryan House, & Matt Kloeris each busted their ass all summer learning the material, got grilled over and over again on how to become a better coach, scaling, movement faults & fixes, coaching progressions, culminating in last nights practical & written exams. Will we see them on the floor assisting & demo-ing (?) soon? Yup, you guessed it. I’m going to make them sweat it out over the weekend.

But really, and even though I AM doing that, they did an absolutely incredible job and gave it their full effort for the entire program. Our first ITP set an extremely high bar with their levels of commitment and expertise, so I’m glad to see our latest group of awesome Coaches in Training rise to the occasion.

Give them a big High Voltage ‘yeah buddy’ in comments and be sure to ask them 1,000 questions when they’re in your classes – they’re ready for it.

Friday’s Training

All Levels CrossFit

Level 1 CrossFit

 A1. Hang Power Snatch

  • 3-3-3-3
 Skill: Rope Pulls
A2. 20 seconds AMRAP Rope Climb (scale to rope pulls, etc.)
B. 5 Rounds, 30 seconds per station

  • Ground to Overhead (snatch, power clean & push press, etc) 95/65#
  • Burpees
  • 10m shuttle run
  • Slam ball
  • Rest
WOD:

  • 10-1 Burpee
  • 1-10 Slam Ball
  • 20m Shuffle inbetween rounds

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