Friday: Accountability Check In…aka, the crappy guy in the corner

Hey Volts and Vixens ~ Big announcement: We’ve got more CrossFit High Voltage apparel in!

It may be Fall but it’s still 100 degrees in L.A., so we figured – The sun’s still out, so the gun’s are still out!  On that note, CrossFit High Voltage presents: Black Tank Tops!

Don’t be caught not repping your High Voltage swag this Fall season. Wear it proudly, in and out of the gym. Wear it to represent your commitment to improving your quality of life, and also wear it show you’re not afraid of some hard work ;). Check ’em out!

For the first time in the history of CFHV – Men’s CFHV Tanks!

And for the Ladies, a CFHV Black Racerback!

And let’s not forgot the Mommy’s to be!

Now available at the CFHV Pro Shop for $25!

Grab them off the shelf and fill out the ‘Pro-Shop Price Sheet’ just like you’re buying another bag of protein.

 ———————–

Check out our very own Coach Pnutz repping High Voltage like a Volt should and putting his training to the test at this past weekend’s NLI Powerlifting Competition.

— Full Effort Is Full Victory–

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

Skill: 5 RoundsA1) Broad jumps

  • max distance

A2) Rope Climbs

  • ADAP
 Skill: Push Press

  • Sets of 3 Reps
B. 6 Rounds For Time

  • 150m row
  • 10 x KB power clean
  • 10 x (alt rounds: pull ups/clapping push ups)
  • rest 2 min

25 minute Cap

WOD: Tabata at each station

Total reps, then rotate – 1 round rest to rotate

  • -Row (cal)
  • -DB push press
  • -KB swings
  • -Air squats

Hey Volts and Vixens ~ Big announcement: We’ve got more CrossFit High Voltage apparel in!

It may be Fall but it’s still 100 degrees in L.A., so we figured – The sun’s still out, so the gun’s are still out!  On that note, CrossFit High Voltage presents: Black Tank Tops!

Don’t be caught not repping your High Voltage swag this Fall season. Wear it proudly, in and out of the gym. Wear it to represent your commitment to improving your quality of life, and also wear it show you’re not afraid of some hard work ;). Check ’em out!

For the first time in the history of CFHV – Men’s CFHV Tanks!

And for the Ladies, a CFHV Black Racerback!

And let’s not forgot the Mommy’s to be!

Now available at the CFHV Pro Shop for $25!

Grab them off the shelf and fill out the ‘Pro-Shop Price Sheet’ just like you’re buying another bag of protein.

 ———————–

Check out our very own Coach Pnutz repping High Voltage like a Volt should and putting his training to the test at this past weekend’s NLI Powerlifting Competition.

— Full Effort Is Full Victory–

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

Skill: 5 RoundsA1) Broad jumps

  • max distance

A2) Rope Climbs

  • ADAP
 Skill: Push Press

  • Sets of 3 Reps
B. 6 Rounds For Time

  • 150m row
  • 10 x KB power clean
  • 10 x (alt rounds: pull ups/clapping push ups)
  • rest 2 min

25 minute Cap

WOD: Tabata at each station

Total reps, then rotate – 1 round rest to rotate

  • -Row (cal)
  • -DB push press
  • -KB swings
  • -Air squats

Thursday. Suns still out, guns still out. Whole Life Challenge in Full Effect…and Member Spotlight Time.

Yup, gonna be an awesome Thursday.

Today’s Member Spotlight is Bryan from the ‘Wolfpack’. He’s really taken to CrossFit since he’s started just over a year ago. When he first came in, he was the classic example of someone who looked ‘fit’, but wasn’t ‘CrossFit’. In just under a year’s time, he’s now putting up some impressive totals of a 4 wheel deadlift (405#), a 3 wheel Back Squat (315#), and is an awesome member of Team High Voltage. So read up, check out his story, and show him some love in comments!

Can you describe your first workout for us? LET’S HEAR THOSE DEEETTTSSS!!!

My first workout ever was Helen when I came in as a guest of Chad and Katie Brewster last March. I remember thinking three rounds of running, pull ups and kb swings not too bad right! Wrong…I was breathing hard after the warm up and after the first round of Helen I needed to use a band for the pull ups and I remember thinking the 44# kettlebell was going to be the death of me.

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

I knew something had to change after realizing how my regular ‘globo gym routine’ wasn’t doing anything for me besides giving me a big chest, back and gut…that just looked wrong now that I look back ha! Sure I had a nice bench press and I could do tons of curls for the girls but I was so stiff all around (that’s what she said) and I looked and felt sloppy all the time. Can’t describe how happy I am to be more ‘flexible’ and be able to do movements I couldn’t do last year oh and 20# lighter!

Describe your most memorable CrossFit Experience for us:

I have lots of memorable moments at CrossFit High Voltage. A few of my favorites have been the Memorial day Murph, working out in costume on Halloween and doing this year Crossfit Games Open.

Bryan joining the 4 wheel club!

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

Lets just say I have more swag now lol. I feel healthier and happier than ever.

When have you used CrossFit outside of the box?

Sometimes I’ll do some mini WODs at home (tabata’s) or go to a park that has a pull up bar

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

The whole CrossFit High Voltage family. We have the best coaches and the hardest working and nicest individuals I have ever been around period. And shout out to the Wolfpack, yeah buddy!!

What is your favorite cheat meal?

Anything with peanut butter or chocolate! Both together is even better =)

How has getting in shape changed your professional life?

I have more energy throughout the day and I’m always ready to take on what every day brings!

What is your one year CrossFit goal?

At first my goals were to get to the point where I could do the WOD’s RX’d and now I can do most of them RX’d. But the one goal I really wanted was to get a ring muscle up before my one year and I can proudly say I finally did the week of open workout 12.4. Get at me!! lol

How long have you been CrossFitting?

I just had my 1 year at the end of March and can’t wait for many more!

Bryan getting deep!

Thursday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Movement review
Skill: Band Sprints + Movement Review
Skill: Band Sprints + Movement Review

WOD: 10 min AMRAP, rest 5 min, 10 min AMRAP (switch stations)1)

  • 7 x wall balls
  • 7 x burpees
  • 50 x jump rope

2)

  • 200m run
  • 7 x KB swings
  • 7 x box jumps

WOD:10 min AMRAP

  • 10 x 2fer wall ball
  • 10 x burpees
  • 25 DU

Rest 5 min

10 min AMRAP

  • 200m run
  • 10 x KB swings
  • 10 x box jumps
WOD:10 min AMRAP

  • 10 x 2fer wall ball
  • 10 x burpees
  • 25 DU

Rest 5 min

10 min AMRAP

  • 200m run
  • 10 x KB swings
  • 10 x box jumps

Friday here, and it’s time for another accountability check in on my training. Get your Bulletproof Coffee ready (seriously, get it ready), and let’s take a walk down memory lane – that’s what I did.

I haven’t updated my training accountability blogs in a couple of weeks because I was away from the box in Colorado (and Colorado in no way has internet or computer access). I was in Colorado to attend a wedding for my old teammate from the Olympic Training Center, Antony Graf, who coincidentally, is the one who got me into CrossFit in the first place. I had planned on taking Carly around Colorado Springs for a day, and even though she’s competed at the Olympic Training Center herself, I wanted to show her some of the spots I used to frequent and explain the nonsense to some of the stuff we did.

I was making some calls to meet up with old friends, and long story short, I was able to train with the Resident Team at the US Olympic Training Center for Weightlifting. This was a really big honor for me, because I was admitted as a weightlifter there, not a taekwondo athlete. Needless to say, being there for my second sport was kind of mind blowing in the lead up. I’ve always had a huge connection with the OTC and I honestly thought I’d never really train there again.

But…it was also a really big challenge, and one that took me out of my element more than I had been in any sporting event in the last 10 years. When I was fighting, I had been doing it for so long that when I would travel the world I was generally in my element. Not so much this time.

I went to lift with the team, and all the sudden I got really introverted, and if you know me, I’m very comfortable in any gym or working out with anyone. See, there are 2 weight rooms at the OTC in Colorado. The main one – the Sports Performance room, is similar to a fully tricked out college weight room. It has the huge squat racks, the rubber turf, all the different bells and whistles. The weightlifting room on the other hand is bare bones from that perspective…but it has every single thing you need to build an awesome weightlifter. I never got to train in that room, it was the ones where my buddies trained in – you know, our Oly Coach Emmy Vargas trained in that room, along with my friends Casey Burgener, Natalie Burgener, Danica Rue, etc (watch your toes, I’m dropping names). Yup, it can be a ‘little’ intimidating.

I almost didn’t go in, but then I had a flash to every single time I tell someone at High Voltage how important it was to get outside your comfort zone, and that space is where the real changes can begin. It turns out a little taste of your own medicine is good for everyone.

Lifting in the ‘cool’ room at the US Olympic Training Center

The training was fun. The OTC is such a special place, and while I used to take it for granted, it was the first time I took the time to really see how incredible it truly is, and that you never know if you’re going to get to go back.

Then this happened. Yes, that’s also me. Glad to see that I’ve still got it 🙂 Carly told me it wasn’t able to count as my wedding present though.

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

 A. 4-5 sets

  • 2 x hang squat clean
  • 2 x split jerks
Skill: Med Ball Clean
B. “Nasty Girls”

3 Rounds For Time

  • 50 x squats
  • 7 x muscle ups
  • 10 hang power cleans (135/95)
WOD: “A Little Nasty”
3 Rounds For Time:

  • 50 x air squats
  • 15 x pull ups
  • 15 x push ups
  • 20 x med ball cleans