Monday – A Little Brown Bag

Halloweek!

The next 9 days are going to be tons of fun! We love autumn here at CrossFit High Voltage, and nothing says Autumn like Halloween season!

We’ve got some awesome things going on this week. Check it out!

 

Here’s what we have coming up:

Saturday, October 27th 9 & 10AM – Halloween WOD

Sunday, October 28th 2PM – Kettlebell Cooking Course

Also, don’t forget about this week’s WLC weekly challenge! 10 mins of extra running every day this week!

  • Your Bonus Challenge running must be done separate from any running you do in a regular workout. So, if you do four 400m runs in a WOD, that does not count as your running for the day. Your running time must be by itself, and dedicated to running only.
  • Your 10 minutes of weekly challenge running can count as your workout for the day, as long as you accomplish 10 continuous minutes of running. So, when you do your 10 minutes of weekly challenge running you are covered for both your weekly challenge requirement and your workout for the day if you choose.
  • You may count a warm-up run before a workout as your daily running requirement as long as you are consciously practicing running, do it for 10 minutes and are not just chatting while jogging.
  • Your running may be either technique practice or work based (for time).
  • If you physically cannot run (i.e. you are injured), you may substitute 15 minutes of vigorous walking — not strolling — for your running requirement (perhaps uphill would be nice).

Run for 10 minutes for 7 days and earn your 2 bonus points for the week (as well as the freedom to work out anytime, anywhere)!

Monday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. x 5 Sets:

  • A1) Push Press 5-4-3-3-3
  • rest 30 seconds
  • A2) 20 second AMRAP Toes 2 bar
  • rest 30 seconds

 

 Skill: Push Press

  • Sets of 3
  • Focus on a balanced dip
B. 1 Time Through for Total Reps; 1 minute work, 30 seconds rest:

  • 2 Rounds Push Press
  • 2 Rounds Box Jump
  • 2 Rounds Burpee
WOD: 20 Minute AMRAP:

  • 20 x Box Step Up w/ Dumbell
  • 20 x Single arm Push Press
  • 20 x Ring Row/Static Bar Rows

Halloweek!

The next 9 days are going to be tons of fun! We love autumn here at CrossFit High Voltage, and nothing says Autumn like Halloween season!

We’ve got some awesome things going on this week. Check it out!

 

Here’s what we have coming up:

Saturday, October 27th 9 & 10AM – Halloween WOD

Sunday, October 28th 2PM – Kettlebell Cooking Course

Also, don’t forget about this week’s WLC weekly challenge! 10 mins of extra running every day this week!

  • Your Bonus Challenge running must be done separate from any running you do in a regular workout. So, if you do four 400m runs in a WOD, that does not count as your running for the day. Your running time must be by itself, and dedicated to running only.
  • Your 10 minutes of weekly challenge running can count as your workout for the day, as long as you accomplish 10 continuous minutes of running. So, when you do your 10 minutes of weekly challenge running you are covered for both your weekly challenge requirement and your workout for the day if you choose.
  • You may count a warm-up run before a workout as your daily running requirement as long as you are consciously practicing running, do it for 10 minutes and are not just chatting while jogging.
  • Your running may be either technique practice or work based (for time).
  • If you physically cannot run (i.e. you are injured), you may substitute 15 minutes of vigorous walking — not strolling — for your running requirement (perhaps uphill would be nice).

Run for 10 minutes for 7 days and earn your 2 bonus points for the week (as well as the freedom to work out anytime, anywhere)!

Monday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. x 5 Sets:

  • A1) Push Press 5-4-3-3-3
  • rest 30 seconds
  • A2) 20 second AMRAP Toes 2 bar
  • rest 30 seconds

 

 Skill: Push Press

  • Sets of 3
  • Focus on a balanced dip
B. 1 Time Through for Total Reps; 1 minute work, 30 seconds rest:

  • 2 Rounds Push Press
  • 2 Rounds Box Jump
  • 2 Rounds Burpee
WOD: 20 Minute AMRAP:

  • 20 x Box Step Up w/ Dumbell
  • 20 x Single arm Push Press
  • 20 x Ring Row/Static Bar Rows

We’re so used to counting on things that we need being available. And we’re fortunate that we live in a world where we can get just about anything we need at almost any time of the day or night. One of the biggest challenges inside of that level of convenience is making sure you know you can take care of yourself whenever you need to.

Among the many valuable things that you can take away from this challenge is confidence in the kitchen. Many us don’t grow up being taught to cook. Heck, a lot of us don’t grow up being taught to eat! Being able to move freely in the kitchen is one of the most empowering skills you can possess. Knowing that you can walk in and make food happen is both fun and fulfilling. Preparing your own food means that you get to say what goes in, 100 percent. No questions, no substitutions. Your body, your choice.

Think of it as a large measure of power over your commitment. If you can create an environment where no matter the situation — on the road, at a social gathering, home alone late at night — you don’t have to wonder how to take an action that fulfills your commitment, you are a mighty step closer simply to inhabiting your commitment as a lifestyle rather than working at it as a struggle.

Your weekly challenge for Week 5 is to brown bag it every day next week.

What does that mean?

  • You may pack food that you made at home OR you may visit a grocery store salad bar, but YOU must put your lunch together, whether you work at an office or from home
  • Every meal that you eat must be prepared at home or put together by you at a grocery store salad bar.
  • You do not have to prepare all of the food yourself. If your husband, wife, boyfriend, girlfriend, etc. cooks for you, that’s OK. Share the experience with them, get your hands foody.
  • No take-out, no delivery!
  • All the rules apply to breakfast, lunch and dinner. If you are being social, dine in over a home-cooked meal with friends and then go out for something fun!
  • This does not mean that you can’t take a business lunch or dinner! To complete this challenge, you must be responsible for preparing your food. Our suggestion is to eat something ahead and order a salad or appetizer to nibble on during the meeting. You can eat at a restaurant, it just can’t be a primary meal.
  • Share your experiences, tips, tricks, and strategies for success in the Weekly Challenge forum for this week
  • Suggested practice: Cook a big batch of food on Sunday so that you have food available all week long.
  • Suggested practice: Cook for one more person when you make dinner at night and take the leftovers for lunch

Brown bag it every day next week and earn 2 bonus points!

The Felix Brothers after crushing the first NLI WOD this past Saturday!

Monday’s Training: 

All Levels CrossFit

Level 1 CrossFit

A.

  • Skill Development for Mary
  • Movement review for Cindy/Mary
Skill: Movement Review

  • Emphasis on High Volume Environments
  • And approach for efficacy of movement
B. Cindy:

20 Minute AMRAP of:

  • 5 x Pull-Up
  • 10 x Push-Up
  • 15 x Squat
— OR —
Mary:
20 Minute AMRAP of:
  • 5 x Handstand Push-Up
  • 10 x Single Leg Squat
  • 15 x Pull-Up
WOD: Cindy

20 Minute AMRAP of:

  • 5 x Pull-Up
  • 10 x Push-Up
  • 15 x Squat