Wednesday: A New Member of the Family!

So….Monday night I’m talking to Dizzle after her workout – see she’s been expecting…

We were talking about how this would probably be one of her last workouts. She’s done a great job on scaling her training – lots of unweighted squats well kind of unweighted.

Then today this little guy sprang into the world


Please give a big High Voltage welcome to Coach Dizzle and Chico’s baby boy Leo. A wonderful 6 pounds 6 oz and 19.5 inches big.

Pretty freaking cool. Show them some love in comments to the world’s latest Volt!

Wednesday’s Training

All Levels CrossFit

Level 1 CrossFit

Ax5 sets

  • A1: Hang Power Snatch – sets of 3 rest 20 seconds
  • A2: GHD Raise x8 rest 20 seconds
  • A3: Weighted Dips (unweighted band push ups) x 5 rest 1 min
Skill: Overhead Squat

  • Sets of 5 Reps
  • Review Double Under Progressions
B. Wednesday: ‘The Lil Leo’

  • 5 Minute Countdown Clock
  • 750m Row
  • In Remaining time Perform Max Rep Double Unders
WOD: 2 times through2 Min Max Distance Row (calories) rest 30 seconds

2 Min Jump Rope Passes (3-1 singles) rest 30 seconds

2 Min KB Swings rest 1 minute (at the end of the 3rd station)