Thursday: Member Spotlight

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)

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)

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 seconds2 Min Jump Rope Passes (3-1 singles), rest 30 seconds

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

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)

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 seconds2 Min Jump Rope Passes (3-1 singles), rest 30 seconds

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

This week’s Member Spotlight goes out to one awesome WOD-crusher! It’s Miguel Rivera!

Describe your first workout. LET’S HEAR THOSE DEEEEETTTSSS.

It all started with the Baseline test. The first day I was there, I was expecting to get a tour of the Box, get a little rundown of the type of exercises done, sign some papers and get out. When Coach Matt asked if I was ready (for the baseline test), I was nervous, scared, and had no clue what I had gotten myself into. When it was over, I was completely drained, but I knew something felt right. I came back the following Monday and did the All levels class with Coach Tyler. Luckily, there were only three of us in the class and the workout was scaled down to my rookie status, plus I got a ton of personal attention. I didn’t puke then, but I’m definitely looking forward to puking my brains out in the future from going HAM on a WOD.

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

Like many others have mentioned, going to a Globo Gym or even Average Joe’s wasn’t cutting it for me. I would go and feel like another automaton on the elliptical machine with no clear routine/focus. As a result, I would lose interest and go back to doing nothing. I even tried doing P90X for a bit, which was working, but I lived on a 2nd floor unit and my neighbor downstairs did not appreciate me “bringing it.” The meal plan for P90X was also a little extreme and I would have needed to be a chicken farmer in order to stick to it religiously. At the end of the day, I needed something more structured with great coaches, great peers, and a solid foundation. I also got tired of my friend, Will Morales, telling me how great CrossFit High Voltage was and how great all the people/coaches were, so I just finally gave in. J/K, Will, but thank you for being persistent/convincing. I now see the light and I am definitely drinking the Kool-Aid.

 

Describe your most memorable CrossFit Experience.

My most memorable CrossFit Experience happened recently. It was a Friday, Level 1 class, and our WOD for the day was “A Little Nasty” for time. There was definitely nothing little about it and it was a whole lot of nasty. We ended up doing over 200 squats and my legs were dying at the end of the workout. What I remember most about this workout was that I was the last person to finish it. I was still doing push ups when everyone else was done with all of their workout. Halfway through my pushups, I had a huge cheering section waiting for me to finish. I powered through the pushups and I still needed 20 med ball cleans. As I started doing them, Derrick stood in front of me and started doing med ball cleans with me. This was after he had already been done with his whole workout. It was very inspiring to have someone that had already finished their own workout continue to do an exercise with me until I finished up. That moment solidified the sense of family that is felt at CrossFit High Voltage for me. One of my biggest fears during my whole time at the Box was being the last one to finish up a WOD. I always thought that I would seem weak and slow, and I didn’t want to be the one to hold up everyone else. I felt like I would be letting everyone else down. However, after that humbling experience, I think it was one of the greatest things to happen to me. It made me want to work even harder and hopefully, one day, I too will have enough energy after a workout to do some extra reps with a fellow Volt/Vixen in need of extra motivation to finish.

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

My whole life has been impacted by my decision to join CrossFit High Voltage. I am more organized, have a ton more energy, and I know the proper way to pick anything heavy up. However, if I had to pick just one area, it would be my nutrition. Luckily, soon after I joined, we started doing the Whole Life Challenge. Nutrition had been something I had always struggled with. I was a terrible eater before and I am slowly breaking habits that I used to have, with great results. My intake in vegetables consisted mainly of mashed potatoes and the occasional leaf of lettuce in a sandwich/burger. These days, I am eating different vegetables/fruits daily and have discovered that brussel sprouts sautéed in butter and salt are delicious.

When have you used CrossFit outside of the box?

I’m pretty sure that I use CrossFit all the time now without even thinking about it. Anytime I am picking something up from the ground, I always make sure to bend my knees and keep my back straight. I also downloaded a tabata timer app that’s going to help me when I go out of town and want to get in a quick workout. 🙂

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

I think that I idolize everyone at CrossFit High Voltage for their dedication to bettering themselves. Day in and day out, everyone that comes to the box puts in their maximum effort and you can clearly see the results. I would, however, like to hijack this question to thank all the Coaches I have had so far for providing great guidance and tips. Coaches Matt, Tim, Tyler, Jose, Dan, Tom, Josh and House have been great teachers and are always willing to show me what I’m doing wrong and how to correct it. It is also great to see them in action while they are doing a WOD so we can see the proper form we should have and how to correctly do certain exercises. I’m definitely looking forward to learning a ton more from them and improving every day.

What is your favorite cheat meal?

There are way too many to list, but my mom makes these things called Enfrijoladas. Picture enchiladas but instead of a red/green chili sauce, she uses a sauce made from refried beans. Roll em up, stuff them with chicken/cheese/both, then top them off with more cheese, sour cream, and damn… my mouth is watering… 2 more weeks. 🙂

How has getting in shape changed your professional life?

Getting in shape has tremendously changed my professional life. There were days where I literally had zero energy by the time lunch time rolled around. These days, I am way more animated than I should be. I still have a long way to go to consider my self being in shape, but I know that I’m on the right track and I’m looking forward to the journey.

What are some of your CrossFit goals for the next year?

 

My CrossFit goals for the next year are to keep moving up in KB/DB weight, stop using abmats for my pushups/no more knees, do normal pull ups, move up to the all levels classes, and maybe compete in a competition (maybe end of 2013). Other than that, just to keep working hard until I puke.

How long have you been CrossFitting?

I started CrossFitting since 08/13/12 and have not looked back since.

—————————————–

Don’t forget guys, next Saturday, November 10th we’re going to be hosting FINALS for the Whole Life Challenge!

The event will take place at 9:30AM at CrossFit High Voltage!

We’re almost there! One more week!

 

Thursday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

 Skill: Back Squat

  • Sets of 5 Reps
A1. Back Squats

  • 5-5-5-5-5

A2. :20 Hanging L-sit ADAP

A1. Back Squats

  • 5-5-5-5-5

A2. :20 Hanging L-sit ADAP

WOD:15 Min AMRAP:

  • 10 KBS
  • 10 burpees
  • 200m Run

Rest 30 Secs

 B. 2 rounds; rest 2 Minutes;

2 rounds – all for time:

  • 15 heavy KBS
  • 20 burpees
B. 2 rounds; rest 2 Minutes;

2 rounds – all for time:

  • 15 heavy KBS
  • 20 burpees

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)

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 seconds2 Min Jump Rope Passes (3-1 singles), rest 30 seconds

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

This week’s Member Spotlight goes out to one awesome WOD-crusher! It’s Miguel Rivera!

Describe your first workout. LET’S HEAR THOSE DEEEEETTTSSS.

It all started with the Baseline test. The first day I was there, I was expecting to get a tour of the Box, get a little rundown of the type of exercises done, sign some papers and get out. When Coach Matt asked if I was ready (for the baseline test), I was nervous, scared, and had no clue what I had gotten myself into. When it was over, I was completely drained, but I knew something felt right. I came back the following Monday and did the All levels class with Coach Tyler. Luckily, there were only three of us in the class and the workout was scaled down to my rookie status, plus I got a ton of personal attention. I didn’t puke then, but I’m definitely looking forward to puking my brains out in the future from going HAM on a WOD.

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

Like many others have mentioned, going to a Globo Gym or even Average Joe’s wasn’t cutting it for me. I would go and feel like another automaton on the elliptical machine with no clear routine/focus. As a result, I would lose interest and go back to doing nothing. I even tried doing P90X for a bit, which was working, but I lived on a 2nd floor unit and my neighbor downstairs did not appreciate me “bringing it.” The meal plan for P90X was also a little extreme and I would have needed to be a chicken farmer in order to stick to it religiously. At the end of the day, I needed something more structured with great coaches, great peers, and a solid foundation. I also got tired of my friend, Will Morales, telling me how great CrossFit High Voltage was and how great all the people/coaches were, so I just finally gave in. J/K, Will, but thank you for being persistent/convincing. I now see the light and I am definitely drinking the Kool-Aid.

 

Describe your most memorable CrossFit Experience.

My most memorable CrossFit Experience happened recently. It was a Friday, Level 1 class, and our WOD for the day was “A Little Nasty” for time. There was definitely nothing little about it and it was a whole lot of nasty. We ended up doing over 200 squats and my legs were dying at the end of the workout. What I remember most about this workout was that I was the last person to finish it. I was still doing push ups when everyone else was done with all of their workout. Halfway through my pushups, I had a huge cheering section waiting for me to finish. I powered through the pushups and I still needed 20 med ball cleans. As I started doing them, Derrick stood in front of me and started doing med ball cleans with me. This was after he had already been done with his whole workout. It was very inspiring to have someone that had already finished their own workout continue to do an exercise with me until I finished up. That moment solidified the sense of family that is felt at CrossFit High Voltage for me. One of my biggest fears during my whole time at the Box was being the last one to finish up a WOD. I always thought that I would seem weak and slow, and I didn’t want to be the one to hold up everyone else. I felt like I would be letting everyone else down. However, after that humbling experience, I think it was one of the greatest things to happen to me. It made me want to work even harder and hopefully, one day, I too will have enough energy after a workout to do some extra reps with a fellow Volt/Vixen in need of extra motivation to finish.

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

My whole life has been impacted by my decision to join CrossFit High Voltage. I am more organized, have a ton more energy, and I know the proper way to pick anything heavy up. However, if I had to pick just one area, it would be my nutrition. Luckily, soon after I joined, we started doing the Whole Life Challenge. Nutrition had been something I had always struggled with. I was a terrible eater before and I am slowly breaking habits that I used to have, with great results. My intake in vegetables consisted mainly of mashed potatoes and the occasional leaf of lettuce in a sandwich/burger. These days, I am eating different vegetables/fruits daily and have discovered that brussel sprouts sautéed in butter and salt are delicious.

When have you used CrossFit outside of the box?

I’m pretty sure that I use CrossFit all the time now without even thinking about it. Anytime I am picking something up from the ground, I always make sure to bend my knees and keep my back straight. I also downloaded a tabata timer app that’s going to help me when I go out of town and want to get in a quick workout. 🙂

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

I think that I idolize everyone at CrossFit High Voltage for their dedication to bettering themselves. Day in and day out, everyone that comes to the box puts in their maximum effort and you can clearly see the results. I would, however, like to hijack this question to thank all the Coaches I have had so far for providing great guidance and tips. Coaches Matt, Tim, Tyler, Jose, Dan, Tom, Josh and House have been great teachers and are always willing to show me what I’m doing wrong and how to correct it. It is also great to see them in action while they are doing a WOD so we can see the proper form we should have and how to correctly do certain exercises. I’m definitely looking forward to learning a ton more from them and improving every day.

What is your favorite cheat meal?

There are way too many to list, but my mom makes these things called Enfrijoladas. Picture enchiladas but instead of a red/green chili sauce, she uses a sauce made from refried beans. Roll em up, stuff them with chicken/cheese/both, then top them off with more cheese, sour cream, and damn… my mouth is watering… 2 more weeks. 🙂

How has getting in shape changed your professional life?

Getting in shape has tremendously changed my professional life. There were days where I literally had zero energy by the time lunch time rolled around. These days, I am way more animated than I should be. I still have a long way to go to consider my self being in shape, but I know that I’m on the right track and I’m looking forward to the journey.

What are some of your CrossFit goals for the next year?

 

My CrossFit goals for the next year are to keep moving up in KB/DB weight, stop using abmats for my pushups/no more knees, do normal pull ups, move up to the all levels classes, and maybe compete in a competition (maybe end of 2013). Other than that, just to keep working hard until I puke.

How long have you been CrossFitting?

I started CrossFitting since 08/13/12 and have not looked back since.

—————————————–

Don’t forget guys, next Saturday, November 10th we’re going to be hosting FINALS for the Whole Life Challenge!

The event will take place at 9:30AM at CrossFit High Voltage!

We’re almost there! One more week!

 

Thursday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

 Skill: Back Squat

  • Sets of 5 Reps
A1. Back Squats

  • 5-5-5-5-5

A2. :20 Hanging L-sit ADAP

A1. Back Squats

  • 5-5-5-5-5

A2. :20 Hanging L-sit ADAP

WOD:15 Min AMRAP:

  • 10 KBS
  • 10 burpees
  • 200m Run

Rest 30 Secs

 B. 2 rounds; rest 2 Minutes;

2 rounds – all for time:

  • 15 heavy KBS
  • 20 burpees
B. 2 rounds; rest 2 Minutes;

2 rounds – all for time:

  • 15 heavy KBS
  • 20 burpees

Hey gang! We have a ton of Holiday Cheer we’d like to throw your way!

Hope everyone had an Awesome Thanksgiving!  We’re one week into our Rep-A-Day Holiday Challenge now, and life is still pretty easy, only 8 or so Reps-a-Day. Has anyone gotten any of their visiting family members involved?  Plan ahead, if you know you got some family coming to town in December it’s not too late to get them started so that way when they come to visit they are on the same page. I can’t wait to hear the stories of Volts and Vixens getting their parents or even Grandparents involved with perhaps a jumping squat “buy in”!
Take this opportunity to expose your friends and family to the training that is transforming your lives! What better way to to explain CrossFit and what it means to be High Voltage CrossFitter than to have them try a taste of the movements, support, and motivation that you get to experience on a daily basis!

Speaking of giving your loved ones a taste of your CFHV Lifestyle… Why not bring them to Guest Days!?

December 6th, 7th, and 8th all classes will be geared towards giving your loved ones their first dose of CrossFit! Any and all are welcome, just make sure and bring them a few minutes early so they can fill out all of the introductory paperwork. They will be well taken care of ;)!

——————————————————

Finally, we’re proud to present a brand new video blog completely produced by ITP and ITP 2.0! They have some great news to share with you regarding our Annual Holiday Party which will be held at CFHV on December 8th at 7PM! Friends and Family are welcome! Check it out!

RSVP Here! http://www.facebook.com/events/419805901424320/?notif_t=plan_user_invited

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Push Press
  • Sets of 3 Reps

A1. Push Press
  • 5-4-3-2-2
A2. ADAP strict Pull up (Overhand Grip)
  • 6-6-6-6

A1. Push Press
  • 5-4-3-2-2-2
A2. Adap strict Pull up (Overhand Grip)
  • 6-6-6-6-6

WOD: 18 minute AMRAP
  • 10 Single arm DB Push Press
  • 12 Suit Case Lunges
  • 14 Rows (Ring or Static Bar)
  • 16 Air Squats
B) 15 minute amrap
  • 10 Push Press
  • 10 Toes 2 Bar
  • 10 Burpees
  • 30 seconds rest
B. 1 time through. Score = average of all movements in 2min amrap, the two burpee amraps count as one.
2 Minute AMRAP
  • sets of 7 shoulder to overhead
  • 1 minute rest
2 minute amrap
  • Sets of 7 T2B
  • 1 minute Rest
1 minute AMRAP
  • sets of 7 unbroken burpees
  • 30 seconds rest
1 minute AMRAP
  • sets of 7 unbroken burpees

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)

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 seconds2 Min Jump Rope Passes (3-1 singles), rest 30 seconds

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

This week’s Member Spotlight goes out to one awesome WOD-crusher! It’s Miguel Rivera!

Describe your first workout. LET’S HEAR THOSE DEEEEETTTSSS.

It all started with the Baseline test. The first day I was there, I was expecting to get a tour of the Box, get a little rundown of the type of exercises done, sign some papers and get out. When Coach Matt asked if I was ready (for the baseline test), I was nervous, scared, and had no clue what I had gotten myself into. When it was over, I was completely drained, but I knew something felt right. I came back the following Monday and did the All levels class with Coach Tyler. Luckily, there were only three of us in the class and the workout was scaled down to my rookie status, plus I got a ton of personal attention. I didn’t puke then, but I’m definitely looking forward to puking my brains out in the future from going HAM on a WOD.

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

Like many others have mentioned, going to a Globo Gym or even Average Joe’s wasn’t cutting it for me. I would go and feel like another automaton on the elliptical machine with no clear routine/focus. As a result, I would lose interest and go back to doing nothing. I even tried doing P90X for a bit, which was working, but I lived on a 2nd floor unit and my neighbor downstairs did not appreciate me “bringing it.” The meal plan for P90X was also a little extreme and I would have needed to be a chicken farmer in order to stick to it religiously. At the end of the day, I needed something more structured with great coaches, great peers, and a solid foundation. I also got tired of my friend, Will Morales, telling me how great CrossFit High Voltage was and how great all the people/coaches were, so I just finally gave in. J/K, Will, but thank you for being persistent/convincing. I now see the light and I am definitely drinking the Kool-Aid.

 

Describe your most memorable CrossFit Experience.

My most memorable CrossFit Experience happened recently. It was a Friday, Level 1 class, and our WOD for the day was “A Little Nasty” for time. There was definitely nothing little about it and it was a whole lot of nasty. We ended up doing over 200 squats and my legs were dying at the end of the workout. What I remember most about this workout was that I was the last person to finish it. I was still doing push ups when everyone else was done with all of their workout. Halfway through my pushups, I had a huge cheering section waiting for me to finish. I powered through the pushups and I still needed 20 med ball cleans. As I started doing them, Derrick stood in front of me and started doing med ball cleans with me. This was after he had already been done with his whole workout. It was very inspiring to have someone that had already finished their own workout continue to do an exercise with me until I finished up. That moment solidified the sense of family that is felt at CrossFit High Voltage for me. One of my biggest fears during my whole time at the Box was being the last one to finish up a WOD. I always thought that I would seem weak and slow, and I didn’t want to be the one to hold up everyone else. I felt like I would be letting everyone else down. However, after that humbling experience, I think it was one of the greatest things to happen to me. It made me want to work even harder and hopefully, one day, I too will have enough energy after a workout to do some extra reps with a fellow Volt/Vixen in need of extra motivation to finish.

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

My whole life has been impacted by my decision to join CrossFit High Voltage. I am more organized, have a ton more energy, and I know the proper way to pick anything heavy up. However, if I had to pick just one area, it would be my nutrition. Luckily, soon after I joined, we started doing the Whole Life Challenge. Nutrition had been something I had always struggled with. I was a terrible eater before and I am slowly breaking habits that I used to have, with great results. My intake in vegetables consisted mainly of mashed potatoes and the occasional leaf of lettuce in a sandwich/burger. These days, I am eating different vegetables/fruits daily and have discovered that brussel sprouts sautéed in butter and salt are delicious.

When have you used CrossFit outside of the box?

I’m pretty sure that I use CrossFit all the time now without even thinking about it. Anytime I am picking something up from the ground, I always make sure to bend my knees and keep my back straight. I also downloaded a tabata timer app that’s going to help me when I go out of town and want to get in a quick workout. 🙂

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

I think that I idolize everyone at CrossFit High Voltage for their dedication to bettering themselves. Day in and day out, everyone that comes to the box puts in their maximum effort and you can clearly see the results. I would, however, like to hijack this question to thank all the Coaches I have had so far for providing great guidance and tips. Coaches Matt, Tim, Tyler, Jose, Dan, Tom, Josh and House have been great teachers and are always willing to show me what I’m doing wrong and how to correct it. It is also great to see them in action while they are doing a WOD so we can see the proper form we should have and how to correctly do certain exercises. I’m definitely looking forward to learning a ton more from them and improving every day.

What is your favorite cheat meal?

There are way too many to list, but my mom makes these things called Enfrijoladas. Picture enchiladas but instead of a red/green chili sauce, she uses a sauce made from refried beans. Roll em up, stuff them with chicken/cheese/both, then top them off with more cheese, sour cream, and damn… my mouth is watering… 2 more weeks. 🙂

How has getting in shape changed your professional life?

Getting in shape has tremendously changed my professional life. There were days where I literally had zero energy by the time lunch time rolled around. These days, I am way more animated than I should be. I still have a long way to go to consider my self being in shape, but I know that I’m on the right track and I’m looking forward to the journey.

What are some of your CrossFit goals for the next year?

 

My CrossFit goals for the next year are to keep moving up in KB/DB weight, stop using abmats for my pushups/no more knees, do normal pull ups, move up to the all levels classes, and maybe compete in a competition (maybe end of 2013). Other than that, just to keep working hard until I puke.

How long have you been CrossFitting?

I started CrossFitting since 08/13/12 and have not looked back since.

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Don’t forget guys, next Saturday, November 10th we’re going to be hosting FINALS for the Whole Life Challenge!

The event will take place at 9:30AM at CrossFit High Voltage!

We’re almost there! One more week!

 

Thursday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

 Skill: Back Squat

  • Sets of 5 Reps
A1. Back Squats

  • 5-5-5-5-5

A2. :20 Hanging L-sit ADAP

A1. Back Squats

  • 5-5-5-5-5

A2. :20 Hanging L-sit ADAP

WOD:15 Min AMRAP:

  • 10 KBS
  • 10 burpees
  • 200m Run

Rest 30 Secs

 B. 2 rounds; rest 2 Minutes;

2 rounds – all for time:

  • 15 heavy KBS
  • 20 burpees
B. 2 rounds; rest 2 Minutes;

2 rounds – all for time:

  • 15 heavy KBS
  • 20 burpees

Hey gang! We have a ton of Holiday Cheer we’d like to throw your way!

Hope everyone had an Awesome Thanksgiving!  We’re one week into our Rep-A-Day Holiday Challenge now, and life is still pretty easy, only 8 or so Reps-a-Day. Has anyone gotten any of their visiting family members involved?  Plan ahead, if you know you got some family coming to town in December it’s not too late to get them started so that way when they come to visit they are on the same page. I can’t wait to hear the stories of Volts and Vixens getting their parents or even Grandparents involved with perhaps a jumping squat “buy in”!
Take this opportunity to expose your friends and family to the training that is transforming your lives! What better way to to explain CrossFit and what it means to be High Voltage CrossFitter than to have them try a taste of the movements, support, and motivation that you get to experience on a daily basis!

Speaking of giving your loved ones a taste of your CFHV Lifestyle… Why not bring them to Guest Days!?

December 6th, 7th, and 8th all classes will be geared towards giving your loved ones their first dose of CrossFit! Any and all are welcome, just make sure and bring them a few minutes early so they can fill out all of the introductory paperwork. They will be well taken care of ;)!

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Finally, we’re proud to present a brand new video blog completely produced by ITP and ITP 2.0! They have some great news to share with you regarding our Annual Holiday Party which will be held at CFHV on December 8th at 7PM! Friends and Family are welcome! Check it out!

RSVP Here! http://www.facebook.com/events/419805901424320/?notif_t=plan_user_invited

Tuesday’s Training:

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Push Press
  • Sets of 3 Reps

A1. Push Press
  • 5-4-3-2-2
A2. ADAP strict Pull up (Overhand Grip)
  • 6-6-6-6

A1. Push Press
  • 5-4-3-2-2-2
A2. Adap strict Pull up (Overhand Grip)
  • 6-6-6-6-6

WOD: 18 minute AMRAP
  • 10 Single arm DB Push Press
  • 12 Suit Case Lunges
  • 14 Rows (Ring or Static Bar)
  • 16 Air Squats
B) 15 minute amrap
  • 10 Push Press
  • 10 Toes 2 Bar
  • 10 Burpees
  • 30 seconds rest
B. 1 time through. Score = average of all movements in 2min amrap, the two burpee amraps count as one.
2 Minute AMRAP
  • sets of 7 shoulder to overhead
  • 1 minute rest
2 minute amrap
  • Sets of 7 T2B
  • 1 minute Rest
1 minute AMRAP
  • sets of 7 unbroken burpees
  • 30 seconds rest
1 minute AMRAP
  • sets of 7 unbroken burpees

  • This Saturday for the 9am & 10am classes, we’re running our annual Halloween WOD’s – full costume and all. It’s going to be an epic Team workout, you do not want to miss it.

And remember those Burpees that Tim, Tyler, Josh, & Matty owe??? They’re going down at 10am as well – full costume and all.

This Saturday, October 27 – 9am Level 1 Halloween WOD & 10am All Levels Halloween WOD – Be there!

    • Kettlebell Cooking Class this Sunday, October 28. 2-4pm. Only 6 spaces left!

Led by Owner of EliteEats, Stefan Niemcyzk, will lead the interactive seminar on everything you need to be the master of your domain. This seminar includes 2 awesome dishes Chef Stefan will personally instruct everyone on!
$25 for current High Voltage Members – $35 for non-members – sign up at the box or email info@crossfithighvoltage.com

  • And now, without further adieu, it’s MEMBER SPOTLIGHT time! Today we’re putting Frank Balbuena on blast, aka Frankie B, aka, the guy I crushed in Fantasy Football just a couple weeks ago (but seriously, who’s counting?). Frank is an awesome guy – he can brew his own beer, so you know he’s cool in our book. He’s also been crushing it on Team High Voltage and is finally stepping up his game even more and entering his first competition in a couple weeks. So read up, show Frankie some love in comments, and let’s have an awesome Thursday!

Describe your first work out (were you nervous? were you scared? did you puke? give us details!)

My first workout was on May 18th and it was “Helen”. I remember that day well because there were only 3 of us in class; FrankTortorici.com, John Clauss, myself & Coach Tyler was doing the officiating. I looked on the board and saw that part of the workout was to do Pull-ups and I couldn’t do them yet. I thought that this was going to be embarrassing since I saw Frank and John doing them in the warm up and they were just breezing through them. So I grabbed my green band set it up and got ready. Funny thing about that day was that it was warm so the guys shed their shirts and I did the same.  Needless to say there was a major difference in the way they looked vs. the way I was.

So we started the run and I took off like a bandit and kept up with them (boy was that a mistake!).  By the time I got to the kettlebell I was gas’d and realized that I still had 21 swings of this thing and 12 pull-ups to do! I banged them out the best I could and jumped on the bar as I saw John & Frank come back from their second run.  Boy was I humbled. There was no way I would ever be that good I thought . So these 2 guys finished and I was still chipping away.  Finally after 17 minutes and 40 seconds of nauseating agony I was done. But all the while Tyler, Frank and John were there cheering me on and didn’t leave till I was done. That right there was the best feeling, and to answer the question, what I actually felt that day besides nausea was a sense of accomplishment and inspiration.

Frankie getting after it on the row!

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

I knew things had to change after years of going to globo gyms and not seeing any results. I paid dollar after dollar and went through a couple of trainers with no change in the way I looked, thought and most of all felt.

Can you describe your most memorable CrossFit Experience for us?

I’d have to say that one of my most recent and memorable experiences was this past Saturday at the Barbells for Boobs event. The way the event was organized and how well everything was set up made one feel that you guys really do care. This event hit close to home since a year ago we lost Mandy’s grandma to breast cancer and for her to be able to see that what I say about my CrossFit High Voltage family is all true was so memorable for me. You are all great and display a sense of family and community that made her feel right at home.

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

My everyday life has been impacted since joining. I’m now able to sleep better, I’m getting stronger, eating better and most of all I feel AMAZING!

When have you used CrossFit outside of the box?

I feel that it has impacted my golf game a lot. Not only am I not tired at the end of a round but I am also hitting the ball better and farther. The strength and mental control that I have now from doing CrossFit workouts has made me into a better player overall.

Who is your most idolized fellow Volt or Vixen and why? Share the Spotlight Love.

This one is tough to answer since I idolize everyone at CrossFit High Voltage, but for the sake of discussion I would have to say FrankTortorici.com I bring him up specifically because he is always there to give me a spot and I have learned so much from him. Hayley (no need for a last name) because… well, she’s a bad ass. Whenever I grab a weight that I feel is adequate and then I look up and see that she grabbed something heavier well then it’s time to man up and play with the girls. Of course there is also coach Murillo and Tyler because their instruction and knowledge of OLY lifting has saved my back from being wrecked.

What is your favorite cheat meal?

This is an easy one but I’m going to limit myself on what I write because this can get out of control quick. Spaghetti & meatballs, Chili Johns, M&M’s, cheesecake, biscuits & gravy, pecan pie…

How has getting in shape changed your professional life?

I don’t have a regular 9-5 work schedule which is why I CrossFit at 12:30. My shift goes from 5pm – 2am, so getting in shape has allowed me to sleep better and this in turn has helped me to stay focused and alert once my shift starts to get towards the early hours of the morning.

What are some of your CrossFit goals for the next year?

My goal is to stop hating burpees so much, that movement sucks! But I did give myself a date of May 18th of next year to be able to do muscle-ups.
So I need to step it up and keep working towards them.

Thursday’s Training: 

Level 1 CrossFit

Level One/Two CrossFit

All Levels CrossFit

Skill: Deadlift – Sets of 5 RepsWOD: 3 Rounds for max reps

  • 1 minute per station
  • Wall Ball
  • Deadlift
  • Push Ups
  • Lateral Hurdle Hops
  • Rest 1 minute
A. In 12 Minutes, Build to a heavy 5 Rep Back SquatBx3 Sets
B1. HSPU: Max reps, rest 30 seconds
B2. L-Sit: Max Hold, rest 1 minuteC. 5 Min Max Reps Wall Ball

  • Every break, perform 10 Sit Ups
A. In 12 Minutes, Build to a heavy 5 Rep Back SquatBx3 Sets
B1. HSPU: Max reps, rest 30 seconds
B2. L-Sit: Max Hold, rest 1 minuteC. 5 Min Max Reps Wall Ball

  • Every break, perform 10 Sit Ups