Wednesday: Almost On!

Take a moment today and reflect. Where were you 11 years ago, today? What was your life like? How has your life changed?

I was living in Colorado at the Olympic Training Center – I woke up kind of late for training and tried to sneak into practice…the campus was really quiet, but I just thought it was because everyone was already in their training sessions – except when I got to the gym no one was training. At first I thought, man…I wasn’t that late…but then they told me what was happening. Needless to say, no one trained.

Because the OTC is in Colorado Springs, which is not only a huge military town but also the home of NORAD (The North American Aerospace Defense Command), and home to an enormous nuclear bunker whose explanation is well above my pay grade…we got put on total lockdown. Because of the military population there, we had no idea if we were in ongoing danger, let alone what was going to be happening next. The military came on campus and made sure we were safe. One memory I’ll never forget is them getting every athlete together, which never happened there because of everyone different training and travel schedules, to explain everything that was going on and its possible effects. The look in these normally super confident athlete’s eyes was anything but super confident.

So in honor of the horrible tragedies on 9/11, 11 years ago, we’ve designed a Hero Workout for everyone today. It’s going to be long, it’s going to be rough, but WOD’s like these are more than the sum of their parts. When you’re in it, when you’re really in it, take some time to think about where you were and how your life has changed since these last 11 years.

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Double Unders  Skill: Kipping Pull Up & Transitions A1) Muscle Up Transitions x5
Kipping Pull Up Progressions  Double Under Review A2) GHD sit-ups x 8 Reps
WOD: Hero – 20 min AMRAP

  • 9x pull ups
  • 11x burpees
  • 21x double unders (or 63 single jumps)
WOD: Hero – 20 min AMRAP

  • 9x pull ups
  • 11x burpees
  • 21x double unders
WOD: Hero – 20 min AMRAP

  • 9x pull ups
  • 11x burpees
  • 21x double unders

Take a moment today and reflect. Where were you 11 years ago, today? What was your life like? How has your life changed?

I was living in Colorado at the Olympic Training Center – I woke up kind of late for training and tried to sneak into practice…the campus was really quiet, but I just thought it was because everyone was already in their training sessions – except when I got to the gym no one was training. At first I thought, man…I wasn’t that late…but then they told me what was happening. Needless to say, no one trained.

Because the OTC is in Colorado Springs, which is not only a huge military town but also the home of NORAD (The North American Aerospace Defense Command), and home to an enormous nuclear bunker whose explanation is well above my pay grade…we got put on total lockdown. Because of the military population there, we had no idea if we were in ongoing danger, let alone what was going to be happening next. The military came on campus and made sure we were safe. One memory I’ll never forget is them getting every athlete together, which never happened there because of everyone different training and travel schedules, to explain everything that was going on and its possible effects. The look in these normally super confident athlete’s eyes was anything but super confident.

So in honor of the horrible tragedies on 9/11, 11 years ago, we’ve designed a Hero Workout for everyone today. It’s going to be long, it’s going to be rough, but WOD’s like these are more than the sum of their parts. When you’re in it, when you’re really in it, take some time to think about where you were and how your life has changed since these last 11 years.

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Double Unders  Skill: Kipping Pull Up & Transitions A1) Muscle Up Transitions x5
Kipping Pull Up Progressions  Double Under Review A2) GHD sit-ups x 8 Reps
WOD: Hero – 20 min AMRAP

  • 9x pull ups
  • 11x burpees
  • 21x double unders (or 63 single jumps)
WOD: Hero – 20 min AMRAP

  • 9x pull ups
  • 11x burpees
  • 21x double unders
WOD: Hero – 20 min AMRAP

  • 9x pull ups
  • 11x burpees
  • 21x double unders

It’s finally here – after months of prep, we’re ready to kick off the biggest worldwide health & lifestyle challenge ever!

 This Saturday, 9/15 at High Voltage:
  • 8:30am – 9:30am: Athlete Check in & Initial Measurements
  • 9:45-10:15am: Pre-Game Huddle & Athlete Challenge Briefing 
  • 10:30am: 12:30pm – WLC Prelim Work Out
  • 12:45pm: First Weekly Challenges Announced
  • 1pm: WLC Participant Kick Off BBQ!

Registration closes this Friday night, so don’t get left out:  www.wholelifechallenge.com
Benefits of the WLC:  
We want YOU!So we’ve been talking about all the personal benefits that go along with challenging yourself, being an example to your friends & family, and changing up the way you normally do things….but there even more awesome benefits as well for stepping up to the challenge.
  • Upgrade! Every High Voltage member gets upgraded 1 additional class per week for the 8 week challenge!
  • $25 credit for current High Voltage members on an Unlimited membership plan towards any seminar, private training package, or you can turn it into a Free Training Session for a friend.
  • A ‘Yeah Buddy Pass’ to give to a friend to have them try out a High Voltage training session with you.
  • The Volt or Vixen with the most friends and family registered (minimum 20 registered) will win a suite at the Staples Center! Yeah Buddy! WOW!
  • The top 3 Volts and Vixens (3 of each) with the most F&F registered by the Prelims will get 2 Private Training Sessions for each of our 6 winners! These sessions are (30 minutes each) to work on any skill of you choice – these can even be given to your friends who signed up!
  • For every buddy you have sign up, we’ll give out 2 ‘Yeah Buddy’ Passes. 1 for them to try a training session out at High Voltage, and 1 for you to give to anyone awesome enough to handle it!
But that’s not even all….we have Weekly Prizes, and Overall Grand Prizes including Cash Money for the top performers! 
And finally…
Our Fellow High Voltage Firebreather – Steven KieferStefan NiemczykJose AlvarengaTyler EmeryJoshua MurilloMichael BirdRobb FordhamLogan Blacker-Woods, & Tim Thackrey are all fired up & registered for the WLC!Is it a coincidence that our top Firebreathing Volts are STILL trying to take their game to the next level and learn more about how to improve their performance?

Is it a coincidence that they’re already trying to set themselves up for success in 2013?

Yeah, you’re right, probably a coincidence….

www.wholelifechallenge.com – only 3 days left! Prelims this Saturday!

Bob hiked to the top of Mt Rainier last weekend! He said his skillz from High Voltage helped him crush this epic trek! Sound off in comments and show Bob some love for putting his skillz to the test! Oh, coincidence that he’s all set up for the Whole Life Challenge? Yeah, I didn’t think so!

All Levels CrossFit

Level 1 CrossFit

A. Power Clean Complex x 4

  • 3 Power Cleans, 3 Front Squats, 3 Split Jerks
 Skill: Deadlift
B. 5 Rounds (rest 1 minute after each round) for time

  • 3 Deadlifts, 3 Hang Power Clean, 3 Power Jerk – UNBROKEN
  • 20 Double Unders (do not need to be unbroken)
  • Rest 1 minute after completing double unders
 WOD: 4 Rounds For Total Reps:

  • 1 minute per station
  • -Deadlift
  • -Sit up
  • -Jump Rope
  • -Rest
C) Coach’s tabata finisher