Thursday: Member Spotlight!

Your weekly challenge for Week 3 is to drink 1/2 oz. of water for every pound of your bodyweight every day.

  • Drink 1/2 oz. of water for every pound of bodyweight next week and earn 2 bonus points!

Every day next week, you must drink the prescribed amount of water to earn your bonus points. For example, if you weigh 120 pounds, you must drink 60 oz. (about 2 L) of water. If you weight 200 pounds, you must drink 100 oz. (about 3L) of water.

  • You can drink your water in the form of…
      • Water, Bubbly water, Coconut water, or Tea
  • Coffee doesn’t count!
  • Spread your water out over the course of the day! It’s healthier than guzzling a ton of water at once.
  • Suggestion: Set an alarm on your phone every hour and drink a glass of water when it goes off
  • Suggestion: Carry a bottle of known quantity and determine how many times you must finish that bottle each day. Take note every time your finish a bottle.

———————————

CFHV would also like to announce it’s week 2 winner. And the winner is…

…Wania!

Wania has won 2 free weeks of eliteEATS! This includes 2 meals and 1 snack for 5 days of the week. Congratulations!

Let’s get after week 3’s challenge!

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Back Squat
Skill: High Rep Back Squat Technique
Skill: Back Squat, Find a 5rm
WOD: Mini Jose Special
A1)
  • 3 min max rep Goblet squat
  • Rest 3 min

A2)

  • 2 min max rep Pull Up/Row
  • Rest 2 min
A3)
  • 1 min of air squats

THEN

  • 600m Run for time!

WOD: Jose Special
A1)
  • 3 min max rep back squat (225/185/135, etc.)
  • Rest 3 min
A2)
  • 2 min max rep Bar muscle ups/MU Progressions/Pull ups, etc.
  • Rest 2 min
A3)
  • 1 min of pistols/air squats

THEN

800m Row for time!

WOD: Jose Special
A1)
  • 3 min max rep back squat (225/185/135, etc.)
  • Rest 3 min
A2)
  • 2 min max rep Bar muscle ups/MU Progressions/Pull ups, etc.
  • Rest 2 min
A3)
  • 1 min of pistols/air squats

THEN

800m Row for time!

Your weekly challenge for Week 3 is to drink 1/2 oz. of water for every pound of your bodyweight every day.

  • Drink 1/2 oz. of water for every pound of bodyweight next week and earn 2 bonus points!

Every day next week, you must drink the prescribed amount of water to earn your bonus points. For example, if you weigh 120 pounds, you must drink 60 oz. (about 2 L) of water. If you weight 200 pounds, you must drink 100 oz. (about 3L) of water.

  • You can drink your water in the form of…
      • Water, Bubbly water, Coconut water, or Tea
  • Coffee doesn’t count!
  • Spread your water out over the course of the day! It’s healthier than guzzling a ton of water at once.
  • Suggestion: Set an alarm on your phone every hour and drink a glass of water when it goes off
  • Suggestion: Carry a bottle of known quantity and determine how many times you must finish that bottle each day. Take note every time your finish a bottle.

———————————

CFHV would also like to announce it’s week 2 winner. And the winner is…

…Wania!

Wania has won 2 free weeks of eliteEATS! This includes 2 meals and 1 snack for 5 days of the week. Congratulations!

Let’s get after week 3’s challenge!

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Back Squat
Skill: High Rep Back Squat Technique
Skill: Back Squat, Find a 5rm
WOD: Mini Jose Special
A1)
  • 3 min max rep Goblet squat
  • Rest 3 min

A2)

  • 2 min max rep Pull Up/Row
  • Rest 2 min
A3)
  • 1 min of air squats

THEN

  • 600m Run for time!

WOD: Jose Special
A1)
  • 3 min max rep back squat (225/185/135, etc.)
  • Rest 3 min
A2)
  • 2 min max rep Bar muscle ups/MU Progressions/Pull ups, etc.
  • Rest 2 min
A3)
  • 1 min of pistols/air squats

THEN

800m Row for time!

WOD: Jose Special
A1)
  • 3 min max rep back squat (225/185/135, etc.)
  • Rest 3 min
A2)
  • 2 min max rep Bar muscle ups/MU Progressions/Pull ups, etc.
  • Rest 2 min
A3)
  • 1 min of pistols/air squats

THEN

800m Row for time!

Mindfulness is bringing your attention directly to what’s happening in the present moment. It is being aware of your body, what’s coming in through your senses, your surroundings, your mental activity, and more. While not as easy at it may sound, your ability to be mindful will increase with practice.
Science is finding that mindfulness has benefits that go beyond the esoteric quest for nirvana and include day-to-day benefits like stress reduction, increased immune function, and emotional resilience. Even more, it gives you a rest from the constant chatter that keeps you from living your life right now, and that traps you in the “mistakes” of your past or the worst-case-scenarios of the future. Mindfulness can give you access to what’s really there, what’s really important and making wise choices around matters to you.

Your weekly challenge for Week 2 is to PRACTICE MINDFULNESS every day for 10 minutes every day. Everyone can do this!

What does that mean?
That means that every day next week, starting Monday, you will engage in a simple practice of reflection for at least 10 minutes.

Some suggested practices: meditate, pray, write in a journal, or follow a guided meditation.
While you are practicing mindfulness, it must be the only thing you are doing.
If you notice your mind begin to wander, simply notice that it wandered and bring it back.
You can’t do it wrong. If you are intentionally practicing mindfulness, you are doing it. Notice what comes up and bring yourself back.
Share your experiences in this week’s weekly challenge forum.

Practice mindfulness for 10 minutes every day next week and earn 2 bouns points!

 P.S.   –   Joy AND Arielle got their first Box Jumps tonight!

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

 Skill: Front Squats

  • Sets of 8 Reps

A1) Front squat x 5 rounds

  • 22X1 x 4 reps
  • rest 20 sec

A2) L-sit x 5 rounds

  • 20 sec hold
  • rest 20 sec

A3) Static/ring dip x 5 rounds

  • 20 sec AMRAP
  • rest 1 min
 A1) Front squat x 5 rounds

  • 22X1 x 4 reps
  • rest 20 sec

A2) L-sit x 5 rounds

  • 20 sec hold
  • rest 20 sec

A3) Static/ring dip x 5 rounds

  • 20 sec AMRAP
  • rest 1 min
WOD: Long tabata – 40 sec on, 20 sec rest to rotate

4 rounds

  • -KB goblet squat
  • -burpees
  • -pull ups
  • -10m bear crawl

B. 3 Rounds for Time:

  • 10 x front squat (BB/KB/DB)
  • 10 x burpees
  • 10 x C2B Pull Ups
B. 3 Rounds for Time:

  • 10 x front squat (BB/KB/DB)
  • 10 x burpees
  • 10 x C2B Pull Ups

Your weekly challenge for Week 3 is to drink 1/2 oz. of water for every pound of your bodyweight every day.

  • Drink 1/2 oz. of water for every pound of bodyweight next week and earn 2 bonus points!

Every day next week, you must drink the prescribed amount of water to earn your bonus points. For example, if you weigh 120 pounds, you must drink 60 oz. (about 2 L) of water. If you weight 200 pounds, you must drink 100 oz. (about 3L) of water.

  • You can drink your water in the form of…
      • Water, Bubbly water, Coconut water, or Tea
  • Coffee doesn’t count!
  • Spread your water out over the course of the day! It’s healthier than guzzling a ton of water at once.
  • Suggestion: Set an alarm on your phone every hour and drink a glass of water when it goes off
  • Suggestion: Carry a bottle of known quantity and determine how many times you must finish that bottle each day. Take note every time your finish a bottle.

———————————

CFHV would also like to announce it’s week 2 winner. And the winner is…

…Wania!

Wania has won 2 free weeks of eliteEATS! This includes 2 meals and 1 snack for 5 days of the week. Congratulations!

Let’s get after week 3’s challenge!

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Back Squat
Skill: High Rep Back Squat Technique
Skill: Back Squat, Find a 5rm
WOD: Mini Jose Special
A1)
  • 3 min max rep Goblet squat
  • Rest 3 min

A2)

  • 2 min max rep Pull Up/Row
  • Rest 2 min
A3)
  • 1 min of air squats

THEN

  • 600m Run for time!

WOD: Jose Special
A1)
  • 3 min max rep back squat (225/185/135, etc.)
  • Rest 3 min
A2)
  • 2 min max rep Bar muscle ups/MU Progressions/Pull ups, etc.
  • Rest 2 min
A3)
  • 1 min of pistols/air squats

THEN

800m Row for time!

WOD: Jose Special
A1)
  • 3 min max rep back squat (225/185/135, etc.)
  • Rest 3 min
A2)
  • 2 min max rep Bar muscle ups/MU Progressions/Pull ups, etc.
  • Rest 2 min
A3)
  • 1 min of pistols/air squats

THEN

800m Row for time!

Mindfulness is bringing your attention directly to what’s happening in the present moment. It is being aware of your body, what’s coming in through your senses, your surroundings, your mental activity, and more. While not as easy at it may sound, your ability to be mindful will increase with practice.
Science is finding that mindfulness has benefits that go beyond the esoteric quest for nirvana and include day-to-day benefits like stress reduction, increased immune function, and emotional resilience. Even more, it gives you a rest from the constant chatter that keeps you from living your life right now, and that traps you in the “mistakes” of your past or the worst-case-scenarios of the future. Mindfulness can give you access to what’s really there, what’s really important and making wise choices around matters to you.

Your weekly challenge for Week 2 is to PRACTICE MINDFULNESS every day for 10 minutes every day. Everyone can do this!

What does that mean?
That means that every day next week, starting Monday, you will engage in a simple practice of reflection for at least 10 minutes.

Some suggested practices: meditate, pray, write in a journal, or follow a guided meditation.
While you are practicing mindfulness, it must be the only thing you are doing.
If you notice your mind begin to wander, simply notice that it wandered and bring it back.
You can’t do it wrong. If you are intentionally practicing mindfulness, you are doing it. Notice what comes up and bring yourself back.
Share your experiences in this week’s weekly challenge forum.

Practice mindfulness for 10 minutes every day next week and earn 2 bouns points!

 P.S.   –   Joy AND Arielle got their first Box Jumps tonight!

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

 Skill: Front Squats

  • Sets of 8 Reps

A1) Front squat x 5 rounds

  • 22X1 x 4 reps
  • rest 20 sec

A2) L-sit x 5 rounds

  • 20 sec hold
  • rest 20 sec

A3) Static/ring dip x 5 rounds

  • 20 sec AMRAP
  • rest 1 min
 A1) Front squat x 5 rounds

  • 22X1 x 4 reps
  • rest 20 sec

A2) L-sit x 5 rounds

  • 20 sec hold
  • rest 20 sec

A3) Static/ring dip x 5 rounds

  • 20 sec AMRAP
  • rest 1 min
WOD: Long tabata – 40 sec on, 20 sec rest to rotate

4 rounds

  • -KB goblet squat
  • -burpees
  • -pull ups
  • -10m bear crawl

B. 3 Rounds for Time:

  • 10 x front squat (BB/KB/DB)
  • 10 x burpees
  • 10 x C2B Pull Ups
B. 3 Rounds for Time:

  • 10 x front squat (BB/KB/DB)
  • 10 x burpees
  • 10 x C2B Pull Ups

Hey Volts and Vixens~ it’s Thursday and we all know what that means…it’s time to showcase another lucky Volt or Vixen! Today’s winner is Bryant. He’s been an awesome member of our CrossFit High Voltage Community for about two years now and we’re so glad to have him. Read up and enjoy:

Describe your first workout??? Let’s us hear the DEEEETSSS!!!

The first workout I did at CrossFit High Voltage was “Angie.” From what I can remember, I had to scale it down like crazy – probably about half of the prescribed reps. During the WOD, all I could think about was “who does this many reps of anything,” It was one of the hardest things I’ve ever had to do physically. I was also looking around thinking about how all these other people are making Angie look so easy. I just knew I had to finish, and after about 20 minutes, it was over. Luckily I didn’t throw up, I was instantly addicted to CrossFit and knew I had a long road ahead of me.

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

I knew something had to change because doing the globo-gym thing wasn’t cutting it anymore. there was no one to push me at the globo-gym, no real motivation, and it got boring after years of just doing the same old routine receiving the same old results. David introduced me to CrossFit at CrossFit High Voltage, and I immediately became hooked.

Describe your most memorable CrossFit experience.

The most memorable CrossFit experience so far would have to be this past Memorial Day Murph. It was great being side by side with a bunch of great athletes pushing each other to complete one of the most feared WODs CrossFit has to offer. It was a legit day doing Murph in honor of all the men and women serving/served our country. I had a great time during the BBQ afterwards with friends and family. It was good to see what kind of a community CrossFit High Voltage really was.

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

Hands down, I would have to say my life at work. As a Police Officer, it is in the Officer’s best interest to be in the best possible physical shape he/she can be. You always have to be ready to go from 0-100 in split seconds. Especially because we do not know what could be around the next corner, and you have to be ready for anything. Since I have been CrossFitting at CrossFit High Voltage for the past two years, chasing suspects down alleys, kicking doors, and jumping walls has been a lot easier and a lot more fun.

I can still remember before joining CrossFit High Voltage when I used to chase suspects down streets, and at the termination of the foot pursuit, I was absolutely drained and winded. But since I have joined CrossFit High Voltage, my recovery after a foot pursuit has changed dramatically. I’m not nearly as winded or tired as before. And best yet, I’m ready to go right back out and continue my work as a Police Officer.

When have you used CrossFit outside of the box? 

Honestly, I believe that all all of my CrossFit training has been effectively used while I am at work as a Police Officer. Other than work, I have used CrossFit for helping my family/friends with any heavy lifting.

Who is your most idolized fellow Volt or Vixen and why?

I idolize everyone that gets into the Box and gives it a shot. CrossFit is not easy and anyone that puts their body through it deserves a big applause. Everyone in the Box is a great athlete in my opinion. But if there was one “top dog” Volt or Vixen, I’d have to choose ROBO “Nick Sr.” That guy is a machine!!! He puts in a ton of work and gives it 100% every time. ROBO is one of the most humble athletes I have ever met, always willing to spot and help you.

What are some your favorite cheat meals and why? 

HAHA anything that is not paleo could be a cheat meal for me. But if I had to choose, it would probably be pizza, Mint Chocolate Chip ice cream, and Peanut M&M’s.

How has getting in shape changed your professional life?

As a Police Officer, It helps me relieve some of the stress of work. Knowing that you’re in awesome shape, gives me one less thing to worry about, and it helps me do my job more proficiently. Plus, I no longer have to worry if I am going to make it over that brick wall, or sprint over to a fellow Officer needing your help. I now have the confidence to do these things at work.

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

I want to be able to complete the ‘Trial by Fire’ within the next year..

How long have you been CrossFitting?

Approximately 2 years now, give or take.

Thursday’s Training:

Level 1 CrossFit

Level One/Two

All Levels CrossFit

 

Skill: Overhead Squat

We used proper core pressure techniques to pick up something heavy off the ground previously in the week.

Now it’s about stabilizing an object over head!

 

 

WOD: 15 Minute AMRAP of:

  • 10 Wall Ball
  • 15 Sit Ups
  • 100 Rope Passes

A) 4 sets of:

  • A) Squat Snatch x 3 reps

     

B) 10 minute AMRAP of:

  • 10 Ball Sprawl Wall Ball
  • 8 Back Extension
  • 6 V – Up

A) Squat Snatch

  • 4 Sets of 3 Reps
B) Overhead Squat
  • 10 minutes to build to a 3 rep Max!

C) 10 Minute AMRAP of:

  • 10 Wall Ball
  • 8 Back Extensions
  • 6 V – Up
  • 1 Burpee Broad Jumps**

** +1 rep every round.