Thursday: The Member Spotlight!

This past Saturday, Team High Voltage, led by Coach Pnutz, went to do some work at the Next Level Invitational…

So….how’d they do?

4 Volts & Vixens, 4 PR’s – coincidence?!?!

Big Props to Hayley for taking 4th place in the Advanced Women’s division! It took a little coercing/coaching on my part to get her to see that she was ready for the Advanced division and she belonged there, and BOOM – took 2nd place in 2 events. After a while, coaching isn’t just what ‘movements’ you show someone or shouting ‘heels’ – it’s helping athletes continually realize their full potential, and I’m really proud of her for having enough trust in me to take this challenge on!

Lindsay, getting full depth, and an awesome 7th place in Women’s Advanced!

Logan grinded it out for a 5th place finish in Division 3, his highest placing yet!

Equally impressive, Teneya challenged herself and her training and threw down in her FIRST CrossFit competition ever! Yeah Buddy!

We even brought the eye candy/coaching staff for the ladies! Thanks to Coach Pnutz for leading the troops into Battle!

And as if the weekend wasn’t successful enough – Katie Schwing got 2nd place in Women’s D2…and got memed!

I’m extremely proud of everyone on Team High Voltage who competed – and remember – whether we’re first or last – it’s always back to the drawing board. That’s where the hard work is performed, and that’s where the magic truly happens.

Wednesday’s Training

All Levels CrossFit

Level 1 CrossFit

A. 3x400m run, rest 2 minutes Skill: Deadlift
B. 3 Rounds for Total Reps + Cal

  • 2 Minute Row for Cal
  • 1 Minute KB Snatch
  • 1 Minute Box Jump
  • Rest 2 Minutes
WOD: Double AMRAP!10 Minute AMRAP of:

  • 20 Box Step ups
  • 10 Wall ball
  • 5 burpees

– Rest 3 Minutes –

8 Minute AMRAP of:

  • 400m Run
  • 20 Sit up Ups
  • 15 Back Extensions

 

This past Saturday, Team High Voltage, led by Coach Pnutz, went to do some work at the Next Level Invitational…

So….how’d they do?

4 Volts & Vixens, 4 PR’s – coincidence?!?!

Big Props to Hayley for taking 4th place in the Advanced Women’s division! It took a little coercing/coaching on my part to get her to see that she was ready for the Advanced division and she belonged there, and BOOM – took 2nd place in 2 events. After a while, coaching isn’t just what ‘movements’ you show someone or shouting ‘heels’ – it’s helping athletes continually realize their full potential, and I’m really proud of her for having enough trust in me to take this challenge on!

Lindsay, getting full depth, and an awesome 7th place in Women’s Advanced!

Logan grinded it out for a 5th place finish in Division 3, his highest placing yet!

Equally impressive, Teneya challenged herself and her training and threw down in her FIRST CrossFit competition ever! Yeah Buddy!

We even brought the eye candy/coaching staff for the ladies! Thanks to Coach Pnutz for leading the troops into Battle!

And as if the weekend wasn’t successful enough – Katie Schwing got 2nd place in Women’s D2…and got memed!

I’m extremely proud of everyone on Team High Voltage who competed – and remember – whether we’re first or last – it’s always back to the drawing board. That’s where the hard work is performed, and that’s where the magic truly happens.

Wednesday’s Training

All Levels CrossFit

Level 1 CrossFit

A. 3x400m run, rest 2 minutes Skill: Deadlift
B. 3 Rounds for Total Reps + Cal

  • 2 Minute Row for Cal
  • 1 Minute KB Snatch
  • 1 Minute Box Jump
  • Rest 2 Minutes
WOD: Double AMRAP!10 Minute AMRAP of:

  • 20 Box Step ups
  • 10 Wall ball
  • 5 burpees

– Rest 3 Minutes –

8 Minute AMRAP of:

  • 400m Run
  • 20 Sit up Ups
  • 15 Back Extensions

 

10 Minutes of Mobility per day…seems easy enough, right? Hopefully….well…maybe…

10 Minutes of Mobility and basic body maintenance should be a piece of cake…but first, you’ve got to know how to take care of yourself.

Fortunately for us, there is www.mobilitywod.com. What is MobilityWOD.com you ask? It’s pretty much the Mecca of basic body & movement prep. I check this site out nearly every day – you need to bookmark it like now! 🙂

Today’s post was actually put up on their site a few months ago, but I think it’s pretty apropos for today’s training with the shoulder to overhead movements.

from www.mobilitywod.com

-Shoulders & Internal Rotation

“Today’s episode is really an homage to what I have come to believe to be the largest shoulder problem out there–missing internal rotation.  You should have full range of motion in your joints true. But you can probably miss a little extension or flexion and still set a few world records. However, if you end up missing the rotation capacity of your shoulder, well, then you are going to end up with poor positioning and a poor capacity to generate stability in the shoulder joint. You see, if you are missing rotation, you will have to compensate to achieve position.  This compensation will leave you in a very inefficient position in which to generate torque. It’s like you end up using your rotation slack pocket money on condiments, and you don’t have enough left over for the main course.  We’ve got three videos for you today. The first is my absolute favorite way to reclaim that missing IR. It requires a Voodoo Floss band which you can pick up at Roguefitness.com. The second video is me demonstrating on Jesse Burdick ofPowerwod.com,  that you can in fact have Normal range of motion and still be strong.  The final video is a world record mwod attempt. It’s a mob mob smash party at the Reebok Crossfit Games. (Smash Mob?) We are working on IR as a group, with no equipment.

Fix your IR.  Yesterday. Because if I see you out in the world with missing IR, it’s going to be like that scene in Fight Club where he takes the guy’s drivers license and tells him to get his life in order.  Or else.”

So get on it, and get your 2nd easiest WLC point of the day – seriously – if you are missing points for not taking Omega-3 Fish Oil I don’t even know where to begin 🙂

See you all at the box today,

Tim

 

 

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. EMOM for 8 Minutes:
  • 3x Power Clean
  • 3x Split Jerk (all touch & go)
 Skill: Hang Power Clean

  • Sets of 5 Reps
B. For time:
800 Meter Run
  • 15 of each
  • Pull Ups
  • Alternating Arm Clean & Jerks with the KB
400 meter Run
  • 12 of each
200 meter run
  • 9 of each
::20 min cap::
WOD:3 Rounds for time:

21-15-9
  • 400m Run
  • KB Swing
  • KB Front Squat
  • Pull Ups

This past Saturday, Team High Voltage, led by Coach Pnutz, went to do some work at the Next Level Invitational…

So….how’d they do?

4 Volts & Vixens, 4 PR’s – coincidence?!?!

Big Props to Hayley for taking 4th place in the Advanced Women’s division! It took a little coercing/coaching on my part to get her to see that she was ready for the Advanced division and she belonged there, and BOOM – took 2nd place in 2 events. After a while, coaching isn’t just what ‘movements’ you show someone or shouting ‘heels’ – it’s helping athletes continually realize their full potential, and I’m really proud of her for having enough trust in me to take this challenge on!

Lindsay, getting full depth, and an awesome 7th place in Women’s Advanced!

Logan grinded it out for a 5th place finish in Division 3, his highest placing yet!

Equally impressive, Teneya challenged herself and her training and threw down in her FIRST CrossFit competition ever! Yeah Buddy!

We even brought the eye candy/coaching staff for the ladies! Thanks to Coach Pnutz for leading the troops into Battle!

And as if the weekend wasn’t successful enough – Katie Schwing got 2nd place in Women’s D2…and got memed!

I’m extremely proud of everyone on Team High Voltage who competed – and remember – whether we’re first or last – it’s always back to the drawing board. That’s where the hard work is performed, and that’s where the magic truly happens.

Wednesday’s Training

All Levels CrossFit

Level 1 CrossFit

A. 3x400m run, rest 2 minutes Skill: Deadlift
B. 3 Rounds for Total Reps + Cal

  • 2 Minute Row for Cal
  • 1 Minute KB Snatch
  • 1 Minute Box Jump
  • Rest 2 Minutes
WOD: Double AMRAP!10 Minute AMRAP of:

  • 20 Box Step ups
  • 10 Wall ball
  • 5 burpees

– Rest 3 Minutes –

8 Minute AMRAP of:

  • 400m Run
  • 20 Sit up Ups
  • 15 Back Extensions

 

10 Minutes of Mobility per day…seems easy enough, right? Hopefully….well…maybe…

10 Minutes of Mobility and basic body maintenance should be a piece of cake…but first, you’ve got to know how to take care of yourself.

Fortunately for us, there is www.mobilitywod.com. What is MobilityWOD.com you ask? It’s pretty much the Mecca of basic body & movement prep. I check this site out nearly every day – you need to bookmark it like now! 🙂

Today’s post was actually put up on their site a few months ago, but I think it’s pretty apropos for today’s training with the shoulder to overhead movements.

from www.mobilitywod.com

-Shoulders & Internal Rotation

“Today’s episode is really an homage to what I have come to believe to be the largest shoulder problem out there–missing internal rotation.  You should have full range of motion in your joints true. But you can probably miss a little extension or flexion and still set a few world records. However, if you end up missing the rotation capacity of your shoulder, well, then you are going to end up with poor positioning and a poor capacity to generate stability in the shoulder joint. You see, if you are missing rotation, you will have to compensate to achieve position.  This compensation will leave you in a very inefficient position in which to generate torque. It’s like you end up using your rotation slack pocket money on condiments, and you don’t have enough left over for the main course.  We’ve got three videos for you today. The first is my absolute favorite way to reclaim that missing IR. It requires a Voodoo Floss band which you can pick up at Roguefitness.com. The second video is me demonstrating on Jesse Burdick ofPowerwod.com,  that you can in fact have Normal range of motion and still be strong.  The final video is a world record mwod attempt. It’s a mob mob smash party at the Reebok Crossfit Games. (Smash Mob?) We are working on IR as a group, with no equipment.

Fix your IR.  Yesterday. Because if I see you out in the world with missing IR, it’s going to be like that scene in Fight Club where he takes the guy’s drivers license and tells him to get his life in order.  Or else.”

So get on it, and get your 2nd easiest WLC point of the day – seriously – if you are missing points for not taking Omega-3 Fish Oil I don’t even know where to begin 🙂

See you all at the box today,

Tim

 

 

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. EMOM for 8 Minutes:
  • 3x Power Clean
  • 3x Split Jerk (all touch & go)
 Skill: Hang Power Clean

  • Sets of 5 Reps
B. For time:
800 Meter Run
  • 15 of each
  • Pull Ups
  • Alternating Arm Clean & Jerks with the KB
400 meter Run
  • 12 of each
200 meter run
  • 9 of each
::20 min cap::
WOD:3 Rounds for time:

21-15-9
  • 400m Run
  • KB Swing
  • KB Front Squat
  • Pull Ups

It’s Thursday – and we’ve got another awesome Member Spotlight for all the Volts & Vixens out there!

Today we’re turning the bright light to Katie Brewster! You might know Katie as one of our awesome Vixen’s class coaches, her great performances at the WOD Gear Games and the NLI, or maybe you know her because you’re a newbie at the box and she’s taken a few extra minutes to help show you the ropes, help you with your squat, or encourage you to come back in tomorrow. Yup, that’s our Katie.

I remember doing Katie and her husband Chad’s intro session almost 2 years ago. Katie is an incredible runner – I believe she was named Athlete of the Year at Burroughs High School and continued running Cross Country at CSU Long Beach – yeah, like I said, incredible runner. BUT…this is CrossFit, and it has a way of evening everything out. Just like everyone else, they got their first ‘dose’, and they haven’t stopped coming back for more. Katie has been a natural leader at the box since she’s started, and was part of our first graduating ITP class. She’s grown as a coach and as an athlete, but the even cooler news is that she’s just getting started! Look to see her coaching & helping around the box more & more, pick her brain, ask her for help, read up on her member spotlight, and then show her some love back in comments!

Describe your first workout. Were you nervous? were you scared? did you puke? Give us the DEEETTSSS!!!

I remember my first workout having running and goblet squats. Honestly, I was pretty clueless as to what CrossFit was so I wasn’t as scared as I should have been. But I do remember being intimidated because I didn’t know anyone. I distinctively remember doing a 400 m. run in the warm up and the first person who talked to me was Charissa Kiefer. She had told me she was coming back after taking a break. I asked, “A break from what?” and she said because she had her baby six months ago. I had to take double glance and immediately thought, “What the heck does CrossFit do?” “If I can look like her, I am sold!”

Katie focusing on her improving her form every time she’s at the box…

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

Before CrossFit I was running regularly to stay in shape and I thought it was enough. After joining CrossFit High Voltage, I realized I am only as strong as my weakest link.

Can you describe your most memorable CrossFit Experience for us?

My most memorable moment happened over summer at the WOD Gear event. It was the first time competing in CrossFit so that was pretty exciting but nerve racking. It light a fire inside me again, one that had relinquished after I had stopped competitive running. Another great part was the support within our team but also the community. I saw individuals whom I had only met once and they were still willing to sacrifice a Saturday to cheer for us. It was a great day and a big shout out to the Wolf Pack.( Chad, Ryan, and Debbie) Wouldn’t trade it for the world!

So she can crush it on the competition field as part of Team High Voltage!

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

Man, what a hard question. My entire life has been impacted by CrossFit High Voltage. Work out routine, food choices, new friends, better sleep. The area most impacted would be my career. I was working a corporate job making great money for a good company. But everyday I walked into a large building feeling like an ant. I always said I wanted to do something with my life that would bring positive energy to the world. Now I would like to pursue working at CrossFit High Voltage and continue to impact the community. I want to help people find new purpose in their lives. Making CrossFit be the best part of their day! Also empowering people to be better people, healthier, happier, and reach within themselves to be stronger. CrossFit High Voltage has given me all of those things and now it has become my new purpose to pass it forward.

When have you used CrossFit outside of the box?

I use CrossFit everyday. I am much more aware when I lift things. I make sure my lumbar curve is maintained and lift with my legs. My family suffers from back issues and want to make sure I don’t become another victim.

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

There are so many people that I idolize. Each of them for their unique CrossFitting journeys while playing the game life. My husband, Chad, working 11 hours a day and having the energy to endure another day of intensity and pain. He has transformed his body and has become so much stronger. I’m so proud of him! Charissa, for being such a beautiful wife and mother and showing her girls to be strong women. I hope one day I can be a great mother, balancing family and taking care of myself to be a strong woman. Of course, my Wolf Pack. Ryan for being a strong mo fo and kicking ass to lift with the big dogs. Bryan, for always making me laugh and becoming so much more technical so he can lift more weight. Andrea, my wifey, for coming in everyday and facing the new challenges head on. I am so proud of your courage but more importantly, for your willingness to learn. Deb, (booty bump), you are incredibly strong and so proud of how far you have come. OHS and snatching is just a lift, no longer a weakness. You rock Deb!! My ITP crew, wez boyz for life! You guys push me to be a better coach and better athlete. I could talk about every person in our HIgh Voltage community, each of you giving and taking. But I would need so much more room to write. High Voltage members kick ass!!!

What is your favorite cheat meal?

Oh, how I love this question!! Animal style fries, Twix, Snickers ice cream bar, cake, cupcakes, Trader Joe’s dark covered caramels, chocolate milk, Paula Deen’s Mac N cheese, BJ’s pizza, etc. I could go on for days, I created a 3 page list for the last paleo challenge.

Katie practicing what she preaches – keeping her push ups LEGIT!!!

How has getting in shape changed your professional life?

Well, it has ended my old profession and started my new professional life (working at High Voltage)! But most significantly, being in shape has created a confidence I didn’t have before. That new confidence has allowed me to feel more confident while speaking, confident in my oddball ideas, and given my professional life new purpose.

What is your one year CrossFit goal?

My goal is to do ring muscle ups and clean 150 lbs. by the end of 2012.

Thursday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Push Press
  • Sets of 3 Reps

A. Thruster
  • 5-5-5-5-5
A. 4 sets – Press Complex:

  • 1x Strict Press
  • 3x Push Press
  • 5x Power Jerk
WOD: 15 minute AMRAP
1,2,3…reps for time – add 1 rep every round
  • Single Arm DB Push Press
  • Box Jumps or step ups
  • Sit Ups
  • x10 jump rope passes (round 1 do 10 jump rope passes, round 2 do 20 jump rope passes)
B. 15-12-9, reps for time
  • Single Arm DB Thruster (15 right arm, 15 left arm!)
  • Box Jumps
  • Lemon Squeezers
  • Double Unders
B. 2 Min Double Under Test

C. 8 Min AMRAP
  • 8x Thrusters
  • 8x Bar Facing Burpees