Thursday: Member Spotlight Time!

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

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

It’s Thursday, it’s member spotlight time, and it’s we’ve got a super fun WOD cooked up for all our classes today. Just how awesome is this Thursday going to be? Why don’t you just ‘read more’ and then find out for yourself at the box first-hand!

  • WLC Prelims start this Saturday at High Voltage – athlete check in and initial measurements are from 8:30am -9:45am.  Pre-Game Huddle is from 9:45am-10:15am. Prelim WOD will go from 10:30am-12:30pm, and WLC Participant Kick Off BBQ is at 1pm! Gonna be an awesome Saturday and an even more epic 8 weeks!
  • This Sunday marks the start of our 10 week High Voltage ‘Oly Only’ Classes and High Voltage Oly Club. Come get your lift on Sunday’s at 11am and Tuesday’s at 8:30pm through the start of December!
-This Thursday’s Member Spotlight is shining on Spencer Stone! I’ve known Spencer from the ‘Old Box’ back in North Hollywood. He’s been a friend of Simon’s and was always a cool guy and good general athlete. I hadn’t seen him for a while, and then he came by earlier this year – and he had that look like he was ready to step up his game – that something had to change. I love that look in people’s eyes. When I see it, I know big things are about to come. Since he’s been a part of High Voltage, Spencer has been crushing it pretty hard, and I don’t think he has any intentions of slowing down. He is a regular at the Barbell Strength classes, AND he can knock out muscle ups like no bodies business. Best of all, he’s just getting started. So read up, and show Spencer some love in comments! ~

Describe your first workout. Were you nervous? were you scared? did you puke? Bring the deets!

My first workout was actually at the first location in North Hollywood. It was so rough I did not come back until April of this year. I wasn’t necessarily nervous because I really had no idea what to expect. I didn’t puke but I could not walk for a week after so many air squats : {

Spencer keeping it legit and rocking proper form on his deadlifts!

When did you know something had to change before you joined CrossFit High Voltage?

I knew something had to change when I started a “lying-routine” to my girlfriend about working out. Then when I got caught, it was so embarrassing. So, I asked Simon for a workout routine that was not boring he said just come to CrossFit High Voltage. so I did and I was instantly hooked.

Can you describe your most memorable CrossFit experience for us?

That would have to be the this year’s Memorial Day Murph. I was really nervous because I had only been doing CrossFit for about a month. Plus, I’ve never done so many movements at one time. But the energy was intoxicating and the sense of community was awesome – even though Simon and I split up the reps, it was still a huge accomplishment.

Tell us about an area of your life most impacted by your decision to join CrossFit High Voltage.

My whole life actually. I have more energy from when I wake up till when I go to sleep, I no longer hit the snooze button. I’m more motivated and my mind feels sharper. I just feel good all around because what CrossFit High Voltage has done for me.

When have you used CrossFit outside of the box?

This might sound funny but when I recently moved, I was able to clean my couch. And I went up and down the stairs with heavy boxes and not be fatigued at the end of the day.

Brown Bear is impressed with Spencer’s huge PR after regularly attending the Barbell Strength Classes!

Who is your most idolized fellow Volt or Vixen and why? Share the Spotlight Love!

Thats a tough one because I do not to take anything away from our awesome Community that we have. Or the awesome, super knowledgeable and motivating coaches. But, if I had one choice, I would have to say Simon Potter for giving me the motivation and easing me into CrossFit. He always has a good attitude and he has helped me make big gains safely – so for all that, I thank him.

What are some your favorite cheat meals and why?

Noodles – whether it’s pasta, chow mein, ramen, pho or lasagna, It’s all really good. I don’t really know why, but maybe it’s the carbs or the flour or whatever. Regardless, they’re all soooo good

How has getting in shape changed your professional life?

I have seen huge improvements with my career. I’m more confident, have better endurance. As a stuntman, these improvements have been huge. Mentally, I feel stronger than my peers – especially when we are on set and we’re asked to do a big physical scene that takes 5 plus minutes to shoot. I can outlast them and need less breaks in-between takes to recover.

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

I would like to have a sub 5 minute Fran, do a 320# one rep max back squat, and be able to perfect my overhead squat – which is my weakest lift.

How long have you been CrossFitting?

I have been doing CrossFit for almost 5 months now and I have gone from training  2 days a week to between 5-7 days a week. Plus, I’m taking three barbell classes a week which I feel has helped me make big gains. I went from suffering through 20 unbroken pull ups to cranking out 36 and still being able to do the WOD : )

 

Thursday’s Training:

Level 1 CrossFit

Level One/Two

All Levels CrossFit

Skill:

  • Kipping Pull Ups
  • Rowing Technique

For Time:

  • 500m Row to start,
  • Then:
  • 21-15-9
  • Pull Ups
  • Wall Ball
  • 400m run to finish
Ax4 Sets

A1:HSPU – ADAP
20 seconds
A2: Toes to Bar
20 seconds

WOD: For Time:

  • 500m row
  • 400m run
  • 30 pull ups
  • 20 wall ball
  • 10 HSPU

Ax5 Sets:

  • A1) HSPU – ADAP
  • 20 seconds
  • A2) T2B
  • 20 seconds

WOD: For Time:

  • 500m row
  • 400m run
  • 30 pull ups
  • 20 wall ball
  • 10 HSPU